IntroUse the front fall when falling forward with no forward momentum. In a front fall, you use your arms and shoulder like shock absorbers to less the impact forces of your body hitting the ground. When learning the front fall, start practicing the technique from a kneeling position, and progress to a squatting position, a toe touch position, a standing drop position, and finally a jumping, toe touch position.
From a kneeling positionBegin by kneeling on the ground with feet held vertically with the heels under the buttocks and resting the weight on the knees and the balls of the feet with the arms held in a guarding position.
- Raise the arms with the forearms perpendicular to the upper arms, the hands held flat, and the palms facing forward. Keep the elbows close to the body.
- To prevent the face from hitting the ground when you fall, slightly raise the head, turn the face to the side, and tense the neck muscles.
- Fall straight forward with the upper body and slap the ground with the palms with a kiai.
- Do not reach forward with the arms or the elbows may hit the ground and be injured.
- Do not let the elbows move outward; landing this way may injure the wrists or shoulders.
- The hands should hit the ground on a horizontal line with the head with the elbows close to the body.
- When the hands initially hit the ground, the elbows should be at a 45-degree angle to the hands and about 9 to 12 inches from the ground.
- After the hands slap, use the arm and shoulder muscles are to absorb the forces of the fall and slowly lower the elbows toward the ground.
From a squatting positionBegin from a squatting position with the feet about 12 inches apart.
- Perform the front fall.
- As you fall, extend the body forward.
- As the hands slap the ground, tense the entire body so it is rigid and supported above the ground on the hands and feet. Many vital areas are on the front of the body; landing this way will help prevent these areas from impacting the ground or some object on the ground.
From a standing positionBegin from a standing position with feet about 12 inches apart, then:
- Bend at the waist, turn the head to the side, slightly raise the head, and tense the neck muscles.
- Fall forward and perform the front fall.
From a toe touch positionBegin from a standing position with feet about 12 inches apart, then:
- Bend at the waist and touch the toes with the fingertips of both hands.
- Turn the head to the side, slightly raise the head, and tense the neck muscles.
- Suddenly thrust the body forward and the legs backward while dropping straight down and perform the front fall.
- In the final position, the body will be supported above the ground with the hips just above the point where the feet were at originally.