Knowing how to fall is more useful than knowing how to throw. Every grappling-adjacent art needs this.

Equipment needed: Mats.

Setup: Student standing on the mat.

How to run it:

  1. Phase 1 — From knees. Tuck chin, place one hand on the mat, roll over the shoulder diagonally. Five reps.
  2. Phase 2 — Standing forward roll. Same motion but starting upright. Tuck, place hand, roll. Five reps each side.
  3. Phase 3 — Backward break-fall. Sit, fall back, slap the mat with both hands as you land. Ten reps.

What to look for: The chin tucks every time. Eyes look at the belt. Heads should never hit the mat.

Variation: Progress to a backward roll after the breakfall is solid. Most kids find it harder than forward.