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Front Fall (standing drop position)
Begin from a standing position with feet together, then:
- Bend at the waist and touch the toes with the fingertips of both arms.
- Turn the head to the side, slightly raise the head, and tense the neck muscles.
- Suddenly thrust the body forward and the legs backward while dropping straight down. In the final position, the waist will be just above the point where the feet were at originally.
- Slap the ground with the palms with a kiai. Do not reach forward with the arms so the elbows hit the ground or let the arms drop so they land in a push-up position. The hands should hit the ground on a horizontal line with the head. When the hands initially hit the ground, the elbows should be at a 45-degree angle to the hands (about 9 to 12 inches off the ground).
- After the hands slap, the arm and shoulder muscles are used to absorb the forces of the fall and slowly lower the elbows to the ground.
- Simultaneously with the hand slap, the body is extended supported by the feet that are about 2-feet apart and resting on the balls of the feet.
- Tense the entire body so it is rigid and supported above the ground. The body is supported above the ground so it will not impact the ground or a piercing object on the ground. Many vital areas are located on the front of the body.
- Return to the standing position.
- Repeat until the movements become smooth and powerful.