Flip Fall

A flip fall is used when falling forward with no forward momentum when one must clear an obstacle. In training, start practicing the technique from a squatting position and progress to a standing position and a flip from a standing position.

Flip Fall (Final Position)

Lie on mat on your back:

• Bend knees so feet are flat on mat.
• Raise hips off mat.
• Raise head off mat.
• Slap the mat with open palms with the arms at a 45-degree angle from the body and kiai. During the fall, the palms should hit the ground a split second before the upper back hits the ground.
• At this point, only the arms, upper back, and feet should contact the mat.
• Repeat until the movements become smooth and powerful.
  

Flip Fall (from squatting position)

Start from a squatting position, with feet a shoulder width apart:

• Tuck head between legs and roll forward into the final position.
• Repeat until the movements become smooth and powerful.

Flip Fall (from standing position)

Start from a standing position, with feet a shoulder width apart:

• Tuck head between legs and roll forward into the final position.
• Repeat until the movements become smooth and powerful.

Flip Fall (full standing flip)

This is the full flip:

• Bend Knees
• In a quick snapping motion, fall forward, tuck head between legs, and flip into the final position.
• Repeat until the movements become smooth and powerful.