The most underrated skill I want everyone to learn

Most people go their entire lives without learning how to fall.

Everyone falls at some point.

Whether it’s a patch of ice, a root on a trail, misstepping off a curb, or just an unfortunate moment, falls happen to all of us. And for many people, especially as they get older, a fall can really change their life. Hip fractures alone cause a staggering mortality rate in older people. Approximately 20-30% do not survive the following year, not from the fall itself, but from the cascade of complications that follow.

So today I want to introduce you to something that I believe belongs in everyone’s physical toolkit: to learn how to fall safely. Or at least learn how to fall in a way that is « less bad ». 😅

Let’s bring out your inner ninja.

Skill progressions

The goal of these progressions is simple: teach your body to round, absorb and redirect force.

Start on a soft surface. Carpet is OK, but if you have access to exercise mats or even soft grass outside (without any hidden rocks or sticks), that’s AWESOME.

First rule: always start low to the ground. The closer you are to the ground when you start the spin, the lower the forces involved.

You gain altitude gradually. Just like you learn to bench press first before you add a killion pounds, you want to learn the technique before you add more height and intensity to your lunges!

PROGRESSION #1: The egg roll​

Performance points

• Keep the knees tightly tucked in to the chest to create a slight curve through the waist
• Slowly sway to the side
• Go as smoothly as possible across your back (it’s good to let the leg open to lead the way so you don’t get stuck!)

The goal here is just to get comfortable on the ground in the safest way possible and start to get a feel for what it feels like to « smoothly transfer power. »

PROGRESSION #2: The roll of the rocking horse​

Performance points

• Keep the knees tightly tucked in to the chest to maintain a slight curve through the waist
• Start in a seated position
• Lean back and gently rock your lower back, avoiding any ‘skipping’ or ‘hanging’ in the movement.
• The stones DO NOT HAVE TO BE LARGE. (If you feel like you’re « thinking » about any part of your tailbone or back, you’re getting too big for the time being!)

Here we learn to pass on momentum up and down spine (not through it). This is our last step before we learn to transfer the force diagonally, which is actually the safest option in real situations!

PROGRESSION #3: The half​

Performance points

• Start from a sitting position
• Lean to one side, then roll from that hip to the opposite shoulder (you want the contact to stop just below the shoulder blade)
• Extend your arms, forming a triangle over that shoulder
• Slowly return to starting position

This is where we really start to see the parkour roll come into shape. You can go from sitting to standing, but take your time! There is no rush and high quality repetitions are how we really learn this skill.

PROGRESSION #4: Scroll forward​

Performance points

• Begin in a kneeling position on a soft surface. Be sure to check the area so there is nothing to grab onto and give yourself plenty of room.
• Using « triangle to the back«  method, reach your arms forward and out to the side to bring the back of your shoulder toward the ground, keeping your chin and head tucked down and to the side.
• Kick overhead to complete the roll and exit from the opposite hip.

This movement may take some time to get comfortable with. If you feel stuck, go back and practice the earlier progressions again. Back to our bench press analogy, once you learn how to bench press heavier weight, don’t FAIL to do lighter warm-up sets!

Let’s be honest about the limitations:

While learning and practicing these techniques will definitely make you safer and more resilient, it’s not a silver bullet.

As we age, it becomes more difficult to react in time. Most dangerous falls are surprises and your window to execute a technique can be a fraction of a second or less. Sometimes you won’t be able to execute a perfect forward throw. Reaction speed decreases with age, and flexibility is a factor here.

That’s why bone density and muscle mass matter so much and why we praise strength training for people of all ages. Rolling technique and physical endurance are not either/or. They line up.

Eventually, we can start practicing rolling from different angles and different entry points so that the skill can be applied more widely.
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You won’t always have the perfect situation to roll in, but getting more comfortable with distributing the force to the ground and protecting your head and neck is something that’s still really useful to learn.

When to practice

Rolling practice fits naturally into a dynamic warm-up or can be a separate short session. One thing worth noting: learn this when you’re fresh, not at the end of the workout. You’re gaining motor skills, and tired nervous systems don’t learn well. Give it the attention it deserves. ❤️ This is one of those things that may take a few weeks or a few months of practice to acquire, but once you get it, it doesn’t take much to maintain.

You got that. 💪

– Matt

PS Looking for practical, real-world advice without all the BS? That’s exactly what ours is coaching program is built on. 🔥