A Human Web
Join

Sports training

Martial arts warm-up with breakfalls: run, fall, move, balance, strengthen

IPPON, from the Netherlands, is the only martial arts warm-up tested in a full trial: running and breakfalls, then 12 exercises from three groups (flexibility and agility, balance and coordination, and strength and stability), about 10 minutes, twice a week. In 269 recreational judoka it didn't significantly reduce injuries, though trainers and most athletes rated it well. This routine follows its structure with moves you can see on our 3D figure; IPPON's own exercises are in its published materials. Learning to fall matters most: good breakfalls keep your head off the mat.

15 minBeginner17 movesCardio machine · A wallQuads · Calves · Hip flexors · Abs · Hamstrings · Adductors
Follow along: a timer, a cue and the next move, one step at a time.

Run

  1. Treadmill jogging2 min easy
    Intermediate · Quads, Calves, Glutes · 3D demoJog round the mat; the figure shows it on a treadmillEasier: Treadmill walkingHarder: Sprint intervals
  2. Skipping2 × 20 m
    Beginner · Calves, Hip flexors, Quads · 3D demoLight and springyEasier: Ankle bounces (mini pogo)Harder: Alternate-leg bounding

Breakfalls

  1. Forward shoulder roll2 sets of 3 slow rolls each side
    Intermediate · Abs, Neck, ShouldersChin tucked; roll from one shoulder across your back to the opposite hip, and your head never touches the mat. No 3D demo yetEasier: Bird dogHarder: Ab wheel rollout from the knees
  2. Rolling like a ball (Pilates rolling back)5 reps
    Intermediate · Abs, Back, Hip flexors · 3D demoPractises the chin tuck of a backward breakfall: round your back and rock, chin on your chestHarder: Seal (Pilates)

Flexibility and agility

  1. Front-to-back leg swings10 swings each leg
    Beginner · Hamstrings, Hip flexors · 3D demoHold a partner or the wallHarder: Contract-relax hamstring stretch (PNF)
  2. Side-to-side leg swings8 each leg
    Beginner · Adductors, Hip abductors · 3D demoEasy range firstHarder: Lizard pose (Utthan Pristhasana)
  3. Shoulder CARs (controlled articular rotations)3 slow circles each arm
    Beginner · Shoulders, Back · 3D demoSlowEasier: Arm circlesHarder: Sleeper stretch
  4. Thoracic rotation5 each side
    Beginner · 3D demoTurn from the ribsEasier: Side-lying open bookHarder: World's greatest stretch

Balance and coordination

  1. Single-leg stand2 holds of 20 s each leg
    Beginner · Hip abductors, Calves, Glutes · 3D demoClose your eyes to make it harderEasier: Tandem stance and heel-to-toe walkHarder: Single-leg reach matrix
  2. Single-leg hop and stick2 × 5 each leg
    Intermediate · Quads, Glutes, Calves · 3D demoKnee over your middle toesEasier: Standing broad jump with stuck landingHarder: Alternate-leg bounding
  3. Bear crawl4 crawls of 8 to 10 m
    Intermediate · Shoulders, Abs, Quads · 3D demoKnees just off the matEasier: Knee hover (Pilates tabletop hover)Harder: Spider crawl (low push-up knee drive)
  4. Crab walkAcross the mat and back
    Intermediate · Triceps, Shoulders, Glutes · 3D demoHips upEasier: Elastic wall bounceHarder: Alternate-leg bounding

Strength and stability

  1. Bodyweight squat10 reps
    Beginner · Quads, Glutes, Hamstrings · 3D demoControlledEasier: Sit squat (partial squat)Harder: Dumbbell goblet squat
  2. Scapular push-up (push-up plus)10 reps
    Beginner · Shoulders, Chest, Abs · 3D demoPush the floor awayEasier: Dumbbell shoulder-blade punchHarder: Pike push-up
  3. Side plank20 to 30 s each side
    Intermediate · Abs, Hip abductors, Shoulders · 3D demoFrom the knees if neededEasier: Knee side plankHarder: Side plank with leg lift
  4. Glute bridge10 reps
    Beginner · Glutes, Hamstrings, Abs · 3D demoSqueeze at the topEasier: Pelvic tilt into bridgeHarder: Glute kickback (quadruped hip extension)

Neck (optional, gentle)

  1. Neck CARs (controlled articular rotations)3 slow circles each way
    Beginner · Neck · 3D demoSmall and slow; stop if it hurts or makes you dizzyHarder: Rabbit pose (Sasangasana)

Tips

  • Twice a week before training, as IPPON was used; it takes about 10 to 15 minutes.
  • Choose easier or harder versions for the group, as IPPON's trainers did, and keep partner drills for the end.
  • New to throws? Learn breakfalls on mats before you're thrown with force, and stop being thrown when you're tired: tiredness makes breakfalls worse.
  • If you were choked unconscious, concussed or hit hard on the head, you don't train that day: follow your governing body's protocol, or the UK guidelines and our concussion guide.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

Find more moves like these

More sports training

Injury prevention exercises for runners

Foot, calf, balance and hop exercises taken from the running trials with positive results, in a 25-minute home routine for 3 or 4 days a week.

25 minBeginner11 movesOther / check instructions, A bench or box

Plyometrics for runners

A 20-minute hop and bound session for runners: ankle bounces to pogo hops, one-leg hops and bounding, building foot contacts slowly over 10 weeks.

20 minIntermediate8 movesCardio machine

Strength workout for cyclists (gym)

A 50-minute gym session for cyclists: heavy squats, one-leg presses, hip flexion and calf raises as in the cycling trials, plus jumps for bone.

50 minIntermediate13 movesCardio machine, A barbell

Questions people ask

How long does the martial arts warm-up with breakfalls: run, fall, move, balance, strengthen take?

About 15 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: Cardio machine, A wall. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 13 of its 17 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.