Note: Only practice break falls onto a surface specifically designed to absorb such impact and only under strict supervision of a qualified Jujitsu instructor.

Lying Down - Lye down on your back legs extended straight out, toes pointing upward, arms extended upward. Raise your head so that your chin touches your chest. Bring both arms downward simultaneously striking the mat with both palms.

Squatting - Squat down with your back straight, allowing your heals to raise off the mat.  Extend your arms horizontally forward and bring your chin to your chest. Roll backwards while bringing both arms downward striking the mat with both palms as your back strikes the mat. As you roll back allow your legs to come upward but do not let your feet pass over your head.

Standing - Stand with your legs shoulder width apart. Extend your arms horizontally forward and bring your chin to your chest.  Roll backwards while bringing both arms downward simultaneously striking the mat with both palms as you back strikes the mat.  As you roll back allow your legs to come upward but do not let your feet pass over your head.

Key points to remember when practicing break falling techniques: 

• Strike the mat hard with one of both arms

• Curve your back

• Tuck your chin to your chest so that your head does not hit the mat

• Start from a low position and gradually work up to a standing position

• Never cross your feet.  If you are performing a left zempo-kiaten (forward rolling break fall)  then your left foot should be forward, If it's a right zempo-kiaten, your right foot should be forward.  Crossing your feet can cause you to separate your shoulder when you perform steps 3 & 4 in the pictures below.

Try to envision yourself as a leaf falling into a calm pond. Don't be like a brick.