Lecture Notes: How to Properly Break a Fall

Introduction to Break Falls (Ukemi)

• Ukemi: Japanese term for break falls, essential for practicing advanced karate techniques like throws, takedowns, and sweeps.
• Types of Ukemi:
  • Jun Ukemi (Soft): Rolling technique, designed to help you stand up afterward. 'Jun' means soft.
  • Go Ukemi (Hard): Used when space is limited, often seen in judo.
• Importance: Without proper falling techniques, one cannot safely practice advanced techniques.

Jun Ukemi (Soft Break Fall)

• Starting Position: Begin from a seated position.
• Technique:
  • Opposite hand next to the foot.
  • Free hand placed under the armpit.
  • Look behind and push off to roll on the shoulder, ensuring the head does not touch the ground.
  • Maintain leg position for efficient standing.
  • Practice from the ground before advancing to standing falls.
• Variation: Practice from both sides to ensure ambidexterity.

Go Ukemi (Hard Break Fall)

• Starting Position: Again, begin from the ground to avoid injury.
• Backwards Fall:
  • Choose a side, tilt head, sit back, roll over the shoulder.
  • Use arms to assist the roll.
  • Practice landing in a fighting stance.
• Standing Variation:
  • Drop one leg back and fall in a controlled manner.
• Front Fall:
  • Use arms (not just wrists) to break the fall.
  • Look to the side to avoid whiplash.
• Correct Arm and Leg Position:
  • Arms at 45-degree angle to the body.
  • Legs bent at knees to prevent injury.

Combined Techniques

• Rolling Transition: Combine Jun and Go Ukemi by starting with a roll and ending with a hard break fall.
• Jump Variation: Seen in Aikido, involving jumping to avoid wrist injuries during throws.

Conclusion

• Practicing these variations of break falls ensures safety for both practitioners and their partners.
• Essential for effective martial arts training.
• Encouragement to train hard and have fun.