How to Fall Safely - 3 Breakfall Techniques
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- čas přidán 27. 08. 2024
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Everyone falls at some point. Learn how to keep yourself safe: gmb.io/falling/
An unexpected fall can lead to a pretty bad injury if you're not well prepared. Here are some techniques for falling safely.
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Any martial artist spends a lot of time learning how to fall - because it happens so often. But what about the rest of us? When an unexpected fall happens (and it will), will you be prepared to fall in a way that minimizes injuries? Most people aren't. Practice these techniques as often as possible to prepare yourself for the worst.
Contents:
(0:36) - Falling backwards
(1:45) - Falling forward
(2:55) - Falling sideways
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We really hope you found this video useful. Please leave a comment if you have any questions at all. We'll do our best to help.
I recently suffered a fall at work unto a concrete surface - fortunately, my former military service training from over 50 years ago took over and I executed a perfect forward and to the side parachute landing fall with just an omf and no injury. But I think you are correct in practicing these techniques on a mat daily just for peace of mind.
The best time to practice this stuff is before yo need it. Glad you had the right training to prevent a catastrophe.
Should be called 'How to fall if you are young and fit and have no incapacity! I dream of being able to squat and practice! 😂😂
I've fallen and I can't get over your videos
These moves can be a great help for senior citizen who have mobility issues. My mother is in her 70s and this is something I worry about. I will be sure to show this to her and also make sure that I remember these techniques for myself as I do have issues with my feet.
How about you seek help from a doctor or so, rather than some random youtube video? Elderly people falling is quite a different thing than young people falling.
Nem javaslom, mivel sok mindent figyelembe kell venni. Nagyon precízen kell felkészíteni. Sajnos ez a videó kevés még erre, de nemsokára kiadok egy olyan videót, amiben valóban lehet segíteni az időseknek is.
@@termitreter6545 a doctor can't undo age.
@@termitreter6545 wait, wait. What would the doctor do? - All you have to do when old (and on your way to getting old!) is PRACTISE, do strength and mobility training. And once you have some good strength and mobility, there's absolutely nothing wrong with practising this stuff. I mean, look at how easy you start practising it, you won't jump off your couch from the start.
Since if we're lucky, we'll get there, we should all learn this.
I watched this because I had a fall yesterday, aided by alcohol I must admit. Perhaps because of the booze I was more relaxed going into the fall, and/or I was just slower to react. I fell towards an uphill sidewalk, and I am not sure exactly what happened, but my right forefinger must have taken the initial impact, because the knuckles swelled slightly afterwards, mebbe some sort of over-extension. I rolled right with my chin tucked in, there is a friction graze on my upper forearm, although the coat wasn't torn. I'm 62, so I don't expect to get off with this sort of thing lightly.
This morning I set up my stall, and in chucking a 5kg crate of DVDs on a table I felt a sharp pain in my centre upper back. That's eased off mostly in the course of the day, but I have been very careful with it. I guess that when I rotated in the fall I did some minor damage around the upper spine.
I got off lucky, and I usually have on the occasions that I have fallen, A lot of it must be instinct. But the older I get, the more aware I am of the hazards of falls. Falls must be one of the biggest killers of the elderly. But you can't do much to train elderly people to fall safely. You have to train people young.
I totally support this upload. I think that teenagers and young adults should be educated and practiced in falls, even if they don't have a sporting inclination. It could save their life, or quality of life, fifty years later. As you say, it could happen on a sidewalk.
Wow, glad you're all right.
You nailed something important, I think. A lot of people see "weird" movements and think it's not practical or useful because you don't do that kind of thing in daily life. But the fact is, you never know what's gonna happen and when you might need to do something out of the ordinary. Having the instinct and ability to improvise can literally save your life.
Hehe all of these are the Krav Maga falls. Little adition to the forward fall: turn your head to the side. This prevents bumping your nose on the ground if you missjudge or velocity is too high.
Nice!
Or if you have a particularly prominent proboscis. 🙃
My suggestion exactly.
Falls:
Backwards fall: 0:50
Forwards Fall: 1:45
Sideways Trip: 2:55
my man
@Eleanora Metelski life is shorter than you may think
Thank you for covering backwards fall. They are the most dangerous, but nobody talks about those. “Just don’t fall backwards” bruh then I wouldn’t fall forwards at all that way. Thank you!!
hahah, yeah, can't leave that out
3:53 it's nice to see your dog caring about you!
And great video btw!
hahahaha ;)
Life-saving advice! Thanks and keep them coming.
I love your pup in the background 😃
I just had surgery and I’m non weight bearing on my right foot. I have crutches, but I really wanted to know the best way to fall should I lose my balance moving around on them. This is really helpful. Thank you for taking the time to make such a video.
Hope you recovery quickly :)
I work with seniors, this video is really helpful in highlighting what I need to add to some of my classes. Thank you for posting.
Definitely important as we age.
Thank you! I have had several unexpected falls due to brain cancer. The last one, I ended up doing a face plant in concrete & when my glasses broke they cut my face-ouch!!!
So sorry to hear that. Please take care of yourself.
Hope you’re fine, mate!
As a dancer, I've been wanting to learn how to fall for a long time, but all the videos I've found up until now were about gracefully lying down and not actually falling. I'm going to learn these techniques as soon as possible and hope they will look impressive& Thank you so much for the video
Hey Ryan. I'm gonna purchase the PAC bundle today. I need to get moving again, and I'm going to start on the elements. I'm a bit scared. It's a big investment, but I havent heard anything but great things about GMB across the board. I'm looking forward to having fun with working out, which I haven't done since before I was a competitive kickboxer (back when I was an active fighter, I lost the fun at some point and it was about having to do it for the fight, where as before that I'd spend my time in sparing and training just exploring and finding new things out....after that it became about my opponent far too much).
I'm going to take the plunge. If I can enjoy working out, increase mobility and flexibility, and work on strength and develop movement skills....and having fun....it's definitely worth the price tag. People completely unaffiliated with you and GMB have said that it sounds pricey at first, but the cost is worth it and more.
Thanks! We're around to help if you need it - definitely stay in touch and update us as you progress.
Thanks, I've learned lessons from this video at home before going to the ice rink with my friend. I fell once and (even though I know it's better to fall sideways) it turned out a backwards fall. I have a few bruises, but your video helped keep my head safe. So, a huge thank you!
Smart move to prepare *before* you need it :)
I practiced these before doing BMX and had a huge crash, only got some wounds; my doctor told me I that I probably would've gotten a broken arm some broken ribs if I didn't know how to fall. Thank you so much!
Wow, glad you weren't hurt. Having some basic skills can really make a difference :)
I broke my arms 3 times and Im just 14, I can't keep breaking anymore. Both elbows and right wrist were my breaking points, I wish to pursue skateboarding, skiing, riding a horse and other sports but I just didn't do them because I was afraid of having another major injury. Thats why Im here. I hope I learn something because Im getting a skate as soon as I find a good one so, hope I don't break myself again. And by the way, girls that say heartbreak is the worst break are lying, I felt both and I can definitely say that having a cast for 2 weeks is worse ;)
I've had 2 severe breaks in my arms, and in right there with ya
I had just started the elements workouts and I this has always been something I was curious about. Thank you so much for posting this.
Thanks
I totally fell for this video!
Very good advice, thank you very much!!
badum, cha!
Because I used to trip on stuff in the streets, I learned to slow down my movement whenever I tripped forward. If my left leg tripped, I'd relax my body, flow into the forward momentum of the trip, and the only part of my body to react was my other leg. Near the middle of my fall, I'd make a big step forward with my other leg. From there I had enough composure and control to regain my walk. With practice it comes naturally whenever I trip on something on the sidewalk.
Im gonna subscribe
So does this eventually (with enough practice) become muscle memory? I ride a bike and I have good [full] gear but if I do crash and fall I'm hoping incorporating these into muscle memory will help
That's the idea
New subscriber here! The techniques you have provided here today for falling are beautiful in their simplicity, but you can tell they are practiced movements. Understanding these movements will allow me to 'be' the fall and protect my body. Your ease of movement has given me a new level of motivation. Thank you. Blessings always!
thank you. This educational fall survival is awesome and easy to learn. I benefit a lot fm it
Thank you, Ryan, from a longtime fan.
Really great info, I’ll be recommending this video to my clients. I’m all about fall prevention in the elderly, but I enjoy this for when falls can’t be avoided.
Prevention is the best bet, of course! Agility, mobility, and balance are a big part of that for sure.
Love it. Reminds me of my judo training in my teenage years. Everyone needs to learn how to fall correctly.
For sure. Especially in Judo.
High quality information
Even better when you give it a try ;)
very beautifully done, the last falling scene looked like a dance routine
Exactly what I've been wanting to learn, thank you. First time I did a real faceplant, I dislocated my knee. Second time I broke my left (dominant) wrist and sprained my right forearm. Third time I pulled an intercostal muscle and dislocated my knee. Again. Fourth time was off my bike (barely moving) and I sprained my forearm with bonus road rash (technically a sideways fall). *Fifth* time, this last April, was slow speed off my bike while making a too-tight u-turn; sprained my left hand and cracked a bone. So yeah, I need to learn this stuff. 😳
Any ideas for when you go over your bicycle handlebars at 10 - 20 mph? 😮
Learn to do a parkour roll. First from a squat, then standing and then start to jump into it. Another great tip for when you are flying parallel or even face first towards the ground is to do the same type of forward roll i mentioned earlier but use one leg (in a 90 degree angle to the rest of your body) to get into the roll. On CZcams you can search for "parkour ukemi" and you should find some great explanations.
I've had some bike accidents and I've never hurt myself because I knew how to fall.
Edit: learn forwards and backwards rolls (over both sides). I specifically remember rolling out of one accident backwards so this can also come in handy.
Make sure you are wearing your helmet!
Learn to roll
Thank you this is very helpful.
Nice. Falls prevention practice is so important as we get older. I will practice these along with Tim Anderson's falls prevention movement patterns, which are also excellent
Ah perfect! I have a surgery complication and I can trip easily. I have fallen and not hurt myself a couple of times. But I wanted to practice something just like this so I can fall more safely.. thanks!
Sorry to hear that. Hope this helps you take care in the future.
for real. i recently broke my collarbone from falling forward. so this is certainly going to help prevent that thanks!
oh man, hope you heal up fast :)
Falling forward and then do push ups(strengthening you arms and shoulders). Beginners should practice with one leg back when falling forward.
Very helpful, thanks!
From 12 to 16 years-old, I participated in a few weeks of offseason football agility drills, played 3 other seasons out of 4 seasons of football and played a short 6 game season of B-team basketball. The sports’ drills from that time period a long time ago have had a lifelong positive affect on several falls I’ve had from adulthood into my senior years.
For sure - it's a skill that pays dividends.
Very instructive. Thanks for the post.
Thanks for watching.
I fell twice at work once face forward and other was my side. Both were on paved surfaces and happened fast. Luckily I didn’t break anything and I was 68 and 71. I have had judo lessons and I think it did help but I tend to think I’m just lucky and strong for my age. Good video thanks for the info.
Being lucky and strong is a great combo :)
Thank you Ryan
Thank you so much from a new subscriber!
Really important. I had one soccer student fall backwards land on his wrist and break his radius bone. My soccer teammate also fell backwards and broke his wrist. Since then I teach all my students how to fall properly.
For sure - should be required PE for everybody, imo
Thank u very much , important video !
Now how do I get up?
No need. Just grab a pillow and relax.
@@gmbfit
Noted.
Fantastic breakdown! Thank you sharing 🙏🏻
I really like that you play guitar! "Improvise for Real" is the GMB of guitar.... for sure~~!!
I recently fell on my back. This video helped a lot.
Glad you're ok!
As a basketball player this is helpful for injury prevention in taking charges. Thanks so much 🙌🙏
This is very informative. Cute and funny… but Very helpful for future reference and for teaching my clients. My dog pulled me without warning and because my fist was balled up, my nail was almost scrapped completely to the flesh on the concrete. My other forearm got a good scrapping too but it was thankfully a small spot. I hit my hip and I know that if I had had this technique in mind I could have avoided all the scrapes. Thank you for this vid!!
That sounds very painful! Hopefully now this will help keep that from happening.
Amazing thank you
I've become very good at immediately stopping myself from tripping sideways, something that happens all too often on rocky/root covered trails. I immediately cross my other leg behind the slipping one and drop into a crouch and stop myself, almost like a curtsey. I'm pretty impressed that I do it instinctively.
Be careful slapping the ground. If there is a curb there or somesuch, you could break your arm/wrist. Also be careful in a forward fall that you don't project your elbows forward otherwise you are risking breaking your olecranons (the pointy bone part of your elbows).
Hitting a curb wth your forearms is far preferable to hitting it with your face.
You can't master perfect techniques for every situation. Nobody can. But you can practice these very simple techniques, which take less time to learn than more complicated ones. And doing that will give you more confidence and control in situations where you're caught off guard.
Thank you very much for making this video , i got saved by these techniques HAH
Can't tell you how many times these practices have save my neck :)
When my shoulder heals, from dislocating it falling backwards and landing on my shoulder, I'm going to practice this religiously.
Hang in there George! I dislocated AND broke my shoulder falling backwards 15months ago - I landed on back of shoulder and it popped out like a snooker ball effect - took my physio seriously and all good now!
Hey Ryan nice video/ info once again. Please make a more detailed video on falling/ breakfall. PS nice jeans I want that shade and fit for so long...
Thanks - we'll probably do more details at some point. A lot of falling technique beyond these basics is very context-specific though, so you may be better looking to more specialize channels where domain experts talk about the best way to fall for parkour or cycling or whatever.
I know two things about this....
1. Never allow the back of the head or the front of the head to hit first on the ground.
2. Never allow just one part of the body to take the brunt of the falling impact. It would be too focused and this is how concussions, bruises, fractures, or even worse can happen. Spread the impact energy to the whole body as much as you can on the falling impact.
For instance, on a suicide flip fall in breakdancing, if you only let the R ankle only take the brunt of the impact after the flip - this will likely lead to a fracture of the ankle or even the foot.
For sure, spreading out the force is ideal. PK falling/rolling is especially geared for higher speed and momentum movements.
Thank you! These actually look like something I could learn!
Yep, just take it a step at a time and practice a lot!
This is a great video as I suffered a bad fall yesterday getting my feet hung up in some unseen plastic while running early in the morning to beat the heat.
Damn, be careful out there!
Amazing video!
This a lifesaver with skateboarding, helps hella 🤝
Right on. For skating, also check this channel for some great rolling tutorials: czcams.com/users/FreerunParkourUkemi
@@gmbfit Fosho thanks with all this free info bro
Im try it it is right im likeing this and sub
I did a face plant while walking on a hard dirt path-black eye, busted nose and lip! Never had happened before. I was distracted and not being careful plus my hands may have been in my pockets. Thanks for the video! Be safe and watch where you’re going😊
Oh man... important PSA here! :)
Being clumsy as a young adult isn’t cute.. def needed these techniques.
this is awsome
They should teach this in school
i truely read "fall aslepp safely" xD
this is really good. I have Parkinson's and my greatest fear is falling. There are lots of videos on how to get up ... I can get up pretty well. It took some practice. Thank you for making this video.
Glad to help. If you start low/gentle and work on it, these basics can really go a long way.
The forward fall surprised me. I’ve always tried and thought doing a forward roll was the way to go
I’m not doubting or questioning it’s validity, just never occurred to me.
Rolls are great, but they're much more complex to learn.
This is the video from the famous reverse video, with a spaceship sound on insta, love it!! :D
Love u sensei!
This is amazing - thank you so much for showing the progression!
Sure thing - practice makes it smooth )
omg the dog in the right is so cuteeeeee
The dog sleeping peacefully in the corner of the room is so cute
I noticed on the forward fall he lands first on forearms and hands. For us old folks this looks dangerous, especially on pavement. Wouldn’t it be better to concentrate on bending the knees as much as possible first? I know that often there may not be time to do that, but we would have the forearm and hand thing down pat after enough practice. Possible injury to arms and hands bad, but not as bad as face and head injuries!
I forgot to add that bending the knees makes the fall shorter.
Would you rather injure your forearms or your knees and face?
The entire idea of practicing failing technique is predicated on the understanding that *you are falling.* You don't have control over the specifics, and you are going to hit the ground. Please, train yourself to hit the ground with something that heals relatively quickly and won't limit your mobility for life if you're injured.
Great video! Might as well train on my stunts
This is awesome! Thank you!
As someone who faints often, this could be life saver!
Maybe also work on your balance ;) hahaha - stay safe!
Excellent content
Thank you so much for this helpful video!
sure thing!
Wow,thank you for this.
Thankyou for this
where was this before I broke both legs and sprained both knees... I'm practicing once my cast is off. Thanks!😁🙏🏽
It was probably right here 🤷♀️ Hope you recover quickly!
I fell forwards and my instincts tried to break the fall with my outstretched hand and dislocated my elbow and fractured it 2 places. Had to have surgery and 4 weeks post op still can't lift anything heavier than a glass. These techniques should be taught in schools! Just a little fall can be so detrimental it's wild
Oh no, hope you recover quickly :) And yes, this is a basic life skill everyone should learn.
I just ragdoll and hit my elbow but it is fake im freazeing the other bodys and stick up at up
might want to turn the head sideways when falling foward
Is this something I can use in Skateboarding as well? How do you fall when you slip with both feet in the air? I just fell yesterday on my back and I noticed that I stretched both my arms which is the worst thing to do. My left hand still hurts a bit so I do should train to fall better once everything is good again.
Computer the exact same thing happened to me lol
Exactly like judo and bjj
Gotta practice these skills before hitting the slopes.
These tips will be handy as I learn more about the art of clowning.
haha, for sure
For the forward fall, in JJJ and Kuk Sool Won we were taught to turn our head to the side to mitigate the risk of smashing the face.
Turning into the fall is a good next step after you learn a bit of control, for sure
Thanks for sharing! You did a great job of demonstrating/explaining! I fainted onto concrete while I was standing after donating blood and my body's automatic reaction was to put my arms out, so I broke my wrist and injured some ligaments. I'm looking forward to practicing this when my wrist heals. Does it matter that I don't have much meat or muscle on my bones? Would that change my strategy for how I fall? I'm quite small/petite.
The most important thing is just to distribute the force over more area with what you do have. Hope you recovery quickly.
What IF there is glas on the street in a forward fall!? Is it not better turn the outer-side of ones forearm down and fists closed to protect your veins from sharp items you might not have time to see? Why do you not suggest closing the fist ? Thanks
Turning the arms outward or making fists exposes more bone/joint to ground contact. We're trying to make most contact with fleshy areas to avoid breaking a bone. Scrapes heal faster than broken bones.
GMB Fitness I see, thanks for making sense to your own reasoning. There are many different fall techniques in different martial arts. Do you have group classes one can join in person at GMB? I teach my nephew at four years old the vitamin moves, he often laugh when I do it and think it is some form of theatre-game where he is supposed to guess what animal I look like 😂👏🏻 the good thing with GMB is that the whole family can do it together!
We have trainers who may offer classes near you. Check here: gmb.io/trainers/
Super cool that you're practicing with your nephew! :)
I also know that in parkouring, high falls done the wrong way as you fall can lead to fractures. For instance, if you do a base jump from a stair ledge 15 feet off the ground to the asphalt---it is not enough to just land and bend your knees. You need to dive-roll forward to spread the impact as soon as you bend your knees, or otherwise you end up fractured.
broke my ulna and radius while playing, i shouldve seen this sooner 😅
thank you for the video!
Better late to learn this than never. Hope you recovered well.
@@gmbfityeah. ill learn this as soon as possible… just realized my mistake of closing my fist as i fell down
Would you apply these falling recommendations to the elderly as well, or would you make any changes for this age group?
"Elderly" isn't a physical condition. You can be over a certain age and have a very wide range of physical abilities. We'd adjust according to ability rather than age.
The fall and rise of GMB Fitness.
🤣
I was on a moving train about 22 years ago when my kids were little. My wife asked me to pass the milk bottle and as I got the bottle, the driver applied an abrupt brake. The next thing, I went backwards like a pendulum and the passengers were surprised. My wife spoke louder than usual for the first time, saying, "He's showing off his Aikido." Seriously, it's a must to know break falls.
Glad you're ok!
Looks cool in these laboratory apps, but when you are running down a 20% rocky path at 10-15 km/h and kick your toe on a rock, it changes the concept slightly. The aim quickly changes from "avoiding an injury" into minimazing the collateral damage".
That's right, but saying "basics are basic" doesn't make basics less important. You start with easy stuff in a controlled environment, then you build from there.
watching this after falling and hurting my wrist🥲will definitely practice these a lot once it heals
Better late than never. Hope you heal up fast :)