Breakfall Ladder — Four Types Solo

Breakfall (ukemi) competence is the safety prerequisite for partner throw drilling. The breakfall mechanics health page describes the four types and the common errors. This drill is the structured solo rep work that develops competence before partner throws are introduced. It is also the warm-up that practitioners should run on any day the lesson plan includes throws.

For the full mechanical breakdown of each type, see Breakfall Mechanics. The drill assumes that material has been read.

Solo. Clean mat space approximately three metres square. Begin from a low base — sitting on the mat — and progress upward through three height tiers per type. No equipment required.

Tier A (sitting): Sit with knees bent, lean back, slap both arms at 45 degrees as the upper back contacts the mat. Tuck chin. 3 reps.

Tier B (squatting): Squat low, sit through into the back breakfall. 3 reps.

Tier C (standing): Drop straight down from standing into the breakfall position. 2 reps.

Tier A (sitting on side): Begin lying on the side, slap the down-arm, cross the up-leg over for stability. 1 rep each side.

Tier B (kneeling): From kneeling, fall to the side, slap. 2 reps each side.

Tier C (standing): From standing, step into the side fall, slap on contact. 1 rep each side.

Type 3 — front rotational breakfall (8 reps, 4 each direction):

Tier A (forward roll): Standard forward shoulder roll, ending in the side breakfall position. 2 reps each shoulder.

Tier B (rotation from low base): Crouch, initiate the roll from a lower starting position. 1 rep each shoulder.