Breakfall

A way of falling backwards that spreads the impact across your rounded back and your arms, so you meet the ground under control and get straight back up.

1. Low

   Squat deep so your hips sink towards your heels.

   CueStart low

2. Rock

   Round your back and rock down onto it, head lifted.

   CueRound, not flat

3. Arms

   Let your arms land out wide, after your back.

   CueArms last

4. Up

   Rock forwards again and get back onto your feet.

1. IfReaching back with your hands.
   ThenLet your hands touch last; reaching back to stop the fall jars your wrists and elbows.
2. IfFalling with a flat back.
   ThenRound your back so you rock down it instead of thumping.
3. IfHolding your breath.
   ThenBreathe out as you meet the ground and stay loose.
4. IfStarting from standing too soon.
   ThenBegin lying down, then from a deep squat, and only then from standing.