FALL-LANDING DOMAIN
Safe Landing Techniques
Safe landing techniques are strategies intended to help manage the impact of an unavoidable fall and reduce potentially harmful loading during contact with the ground.
They relate primarily to the fall-landing domain of falls efficacy and the perceived capability to protect oneself during a fall.
IMPORTANT SAFETY INFORMATION
Safe-falling Practice Requires Appropriate Supervision
The material on this page is presented for research, education and professional discussion. Safe-landing techniques should not be interpreted as unsupervised instructions for people at risk of injury.
Individual health status, bone health, mobility, neurological function, previous injury, environment and physical capability should be considered before any practical fall-training activity.
OVERVIEW
What Are Safe Landing Techniques?
The techniques represented in this resource can broadly be considered as falling slaps, rolling strategies or combinations of both. The appropriate movement strategy can differ according to fall direction, momentum, environment and individual capability.
TECHNIQUE TYPE
Falling Slap
Techniques using a larger contact area during landing to distribute impact.
TECHNIQUE TYPE
Roll
Techniques that redirect movement and momentum through a rolling strategy.
TECHNIQUE TYPE
Combined Strategy
Techniques combining elements of rolling and impact management.
VIDEO LIBRARY
Safe Landing Techniques by Direction
The original Falls Efficacy resource brings together examples of different falling and rolling strategies. These videos demonstrate movement approaches rather than prescribing a universal technique.
FORWARD Forward Falling & Rolling Techniques
Forward Technique 1
Forward falling or rolling example
Forward Technique 2
Forward falling or rolling example
BACKWARD Backward Falling & Rolling Techniques
Backward Technique 1
Backward falling or rolling example
Backward Technique 2
Backward falling or rolling example
Backward Technique 3
Backward falling or rolling example
Backward Technique 4
Backward falling or rolling example
Backward Technique 5
Backward falling or rolling example
Backward Technique 6
Backward falling or rolling example
Backward Technique 7
Backward falling or rolling example
SIDEWAYS Side Falling & Rolling Techniques
Sideways Technique 1
Side falling or rolling example
Sideways Technique 2
Side falling or rolling example
Sideways Technique 3
Side falling or rolling example
Sideways Technique 4
Side falling or rolling example
GLOBAL PRACTICE
Safe-falling Programmes Around the World
Safe-falling strategies have been incorporated into programmes delivered in rehabilitation, exercise and martial-arts settings. Programme content, duration, progression and instructor background vary considerably.
UNITED KINGDOM
University of Worcester
Safe-falling education and training resource.
University of Worcester →SWEDEN
Judo4Balance
SINGAPORE
Geriatric Parkour
An innovative movement-based approach that uses adapted parkour activities to develop functional movement, confidence and physical capability in older adults.
SWEDEN
Riai Aikido SLOW
Adapted Aikido-based training programme.
Riai Aikido SLOW →UNITED KINGDOM
Finding Your Feet
British Judo programme developed to teach balance, safer falling and recovery skills using adapted judo principles.
British JudoPROGRAMME COMPARISON
Examples of Structured Safe-falling Programmes
| Programme | Country | Sessions | Total | Delivered by | Techniques represented |
|---|---|---|---|---|---|
| NFPP | Netherlands | 5 × 2 · 90 min | 15 h | Physiotherapist | Side breakfall, backward breakfall, forward rolling breakfall |
| Judo4Balance | Sweden | 10 × 1 · 45 min | 7.5 h | Judo instructor | Side, backward and forward breakfalls; forward rolling breakfall |
| Rolling Good Times | Singapore | 6 × 2 · 90 min | 18 h | Fitness trainer | Backward breakfall |
| FAST | United States | 4 × 2 · 30 min | 4 h | Judo instructor | Side and backward breakfall |
| Finding Your Feet | United Kingdom | 8 × 1 · 60 min | 8 h | Judo instructor | Backward and forward breakfall |
| JEP | Australia | 8 × 2 · 60 min | 16 h | Judo instructor | Side, backward and forward breakfalls; side and forward rolling breakfalls |
Programme characteristics are presented descriptively and should not be interpreted as evidence that the programmes are equivalent in effectiveness, safety or suitability.
RESEARCH EVIDENCE
What Does the Evidence Suggest?
Biomechanical research suggests that several landing strategies can alter impact loading during controlled falls. However, evidence varies according to falling direction and technique.
Importantly, much of the earlier evidence involved younger participants and self-initiated laboratory falls. Further research is required to determine the effectiveness, safety and transferability of these approaches for older people and unexpected real-world falls.
EVIDENCE
Landing strategy matters
Different strategies may influence biomechanical impact according to the direction and circumstances of a fall.
CAUTION
Not every technique performs similarly
Evidence should not be interpreted as demonstrating equal benefit across all safe-falling techniques.
RESEARCH GAP
Older adults require further study
Suitability for older and clinically vulnerable populations requires careful evaluation.
RESEARCH & ASSESSMENT
Potential Assessment of Safe-landing Ability
The original resource also considers potential ways to assess safe-landing and related functional abilities. These should presently be viewed as research or exploratory assessment approaches rather than established universal clinical tests.
FALLS EFFICACY
Safe-landing Confidence
The physical ability to perform a safer landing and the person’s confidence in their ability to protect themselves are related but distinct considerations.
Within the four-domain falls-efficacy framework, safe-landing confidence represents perceived capability during the fall-landing stage.
EXPLORE
Continue Exploring Falls Prevention and Management
Researching Safer Ways to Manage Falls
Safe landing is one component of a broader approach to developing the confidence and capability to prevent and manage fall-related situations.