Interventions for safe landing

Click to scroll down to the techniques covered

Evidence has shown that interventions addressing falls prevention can reduce the risk of falls in older adults. In our opinion, this is not enough. Reducing the risk of falls does not mean that falls will not occur. Globally, a third of older adults still experience a fall annually. Those who had a fall are known to have a higher risk of another fall within the year. Some falls are reported, but many go nonhighlighted because the impact of the fall may not warrant significant medical attention. Fall vignettes can affect falls efficacy which can lead to activity curtailment and activity avoidance. Suitable interventions should be introduced to fall safely on the ground.

Safe landing techniques (break falls/ukemi) can be divided into three categories: the falling slap, the roll, or a combination of both.

The falling slap involves slapping the ground with your arm/s to absorb impact and protect your internal organs.

The roll involves sending the energy of the fall into the roll. Various techniques are useful depending on different falling conditions, momentum, and surrounding hazards.

There are different techniques that can be employed in multiple directions (forward, backwards and sideways).

• Forward breakfall (slap)
• Forward rolling breakfall (roll-slap)
• Forward roll (overhead roll)
• Forward roll (gymnast overhead roll)


• Forward roll (shoulder roll)
• Forward roll (shoulder roll)
• Forward roll (shoulder roll)

• Forward roll (slap-shoulder)
• Leaping forward roll (roll-slap)
• Jumping forward roll (roll)

• Forward and backward roll (roll)

• Backward breakfall (slap)
• Backward roll (roll)
• Backward roll (roll side)
• Backward butt roll (roll on butt)
• Backward roll (slap-roll)

• Side breakfall (slap)
• Side roll (roll)
• Sideways roll (roll)
• Side roll (log roll)
• side cartwheel (roll)

Safe falling programs around the world

University of Worchester

Judo4Balance

Rai Aikido Dojo

British Judo
https://www.britishjudo.org.uk/ni-judo-celebrates-first-finding-your-feet-class/

List of programmes teaching safe landing techniques to older adults around the work

Authors/Year/CountryInterventionSafe landing techniquesRemarks
Weerdesteyn et al., 2006, Netherlands.The Nijmegen Fall Prevention Program (NFPP).Side breakfall, Backward breakfall, forward rolling breakfallFind it on Pubmed.
Smulders et al., 2010, Netherlands.Find it on Pubmed.
Siew et al., 2018, SingaporeRolling Good Times – A Safe Falling Programme?Backward breakfallHealth Promotion Board.
Arkkukangas et al., 2020, Sweden.Feasibility of a novel Judo4Balance – fall preventive exercise programme targeting community-dwelling older adultsSide breakfall, backward breakfall, forward breakfall, forward rolling breakfallFind it on Pubmed.
Arkkukangas et al., 2020, Sweden.Health promotion and prevention: The impact of specifically adapted judo- inspired training program on risk factors for falls among adults.Find it on Pubmed.
Arkkukangas et al., 2021, Sweden.A 10-week judo-based exercise programme improves physical functions such as balance, strength and falling techniques in working age adults.Find it on Pubmed.
Arkkukangas et al., 2022, Sweden.High Challenge Exercise and Learning Safe Landing Strategies among Community-Dwelling Older Adults: A Randomized Controlled Trial.Find it on Pubmed.
Zanotto et al., 2023, USA.Minimizing fall-related injuries in at-risk older adults: The falling safely training (FAST) study protocol.Side breakfall, backward breakfall.Find it on Pubmed.
British Judo, 2024, UK.What is Finding Your Feet?Backward breakfall, forward breakfallBritish Judo
British Judo, 2024, UK.In collaboration with the University of Hertfordshire and Anglia Ruskin University, British Judo presents “Finding Your Feet”, a program designed to revolutionise how we approach falls among older adults.British Judo
Jadczak et al., 2024, AustraliaA Judo-Based Exercise Program to Reduce Falls and Frailty Risk in Community-Dwelling Older Adults: A Feasibility StudySide breakfall, backward breakfall, forward breakfall, side rolling breakfall, forward rolling breakfallFind it on Pubmed.
Brentt Pritt, USDeveloped the Science of Falling stems from his strong interest in movement, parkour, and physical therapy.backwards shoulder roll, but-roll, forward half roll, sideways shoulder roll, shoulder rollhttps://scienceoffalling.com/

ProgramYearSessionTotalConducted byTechniques
🇳🇱  NFPP20065 x 2 (90 mins)15 hoursPhysiotherapistSide breakfall, Backward breakfall, forward rolling breakfall
🇸🇪  Judo4Balance202110 x 1 (45 mins)7.5 hoursJudo instructorSide breakfall, backward breakfall, forward breakfall, forward rolling breakfall
🇸🇬  RGT20186 x 2 (90 mins)18 hoursFitness trainerBackward breakfall
🇺🇸  FAST20234 x 2 (30 mins)4 hoursJudo instructorSide breakfall, backward breakfall
🇬🇧  FYF20248 x 1 (60 mins)8 hoursJudo instructorBackward breakfall, forward breakfall
🇦🇺  JEP20248 x 2 (60 mins)16 hoursJudo instructorSide breakfall, backward breakfall, forward breakfall, side rolling breakfall, forward rolling breakfall

RGT uses yoga mats, the rest used judo mats and thicker landing mats and other equipment, in addition FAST has falling harness contraption.

Techniques covered

Backward roll with full elevated surface
Backward roll with slight elevated surface
Backward roll – being comfortable
Backward roll from a seated position
Backward roll from a squat position
Backward roll from a half squat position
Backward roll from a standing position
Sideway rolls
Sideway rolls with knees tuck
Sideway breakfalls
Sideway and forward rolls
Forward roll
Forward roll

Potential assessment for safe-landing abilities