Way Falling Practice

one of the best ways to practice your falls quickly and effectively.

a. jump forward into forward break fall, get quickly shoulder roll, roll up to your feet a. jump forward into forward break fall, get quickly the up shoulder roll, roll up to your feet

b. take a step and do a forward

c. take a step backwards and fall backwards, roll up to your feet

b. take a step and do a forward

c. take a step backwards and fall backwards, roll up to your feet

d. take a step sideways and fall to your side, cover and get up.

Do this 4 times alternating sides on applicable falls.

Falling: it is very important to practice these falls every day until you have mastered them to such an extent that they are second nature to you. Because in the real life situation you fall very fast and suddenly and you often only have a split second to think. Your reflexes must be sharpened to the extent that you can fall any direction with only the slightest notice. It may seem silly, but a good way to practice for these reflexes is to fall suddenly while you are walking, at your own discretion, and to practice and re-practice your falls especially the 4 way falling techniques till you have mastered them.

Chapter 8

THE KNEE

It seems that today despite the fact that there is better equipment, better playing fields, better and stronger athletes and better coaching, there are more knee injuries than ever before. I believe that is because the knee is usually not worried about until it is too late. Not nearly enough emphasis is put on techniques that could prevent a knee injury, and too much emphasis is placed on techniques that do little to prevent the injuries.

The knee can be injured in the same three ways any other body part can be injured. By falling down and tearing and pulling its tendons or ligaments, by over stretching the ligaments or tendons, and by getting hit and breaking it, tearing or stretching it too much. Three simple to do but effective techniques can be applied to help prevent most of the knee injuries.

Flexibility: it is important that the knee be flexible, but not to over stretch or tear the knee ligaments. So a simple rotary knee flexibility exercise is all that is needed. Bend slightly down and place both hands upon the knees. Make small circles to the right and to the left, about 10 in each direction. Now bounce up and down a few times and make 10 more circles to the right and left.

Flexibility: it is important that the knee be flexible, but not to over stretch or tear the knee ligaments. So a simple rotary knee flexibility exercise is all that is needed. Bend slightly down and place both hands upon the knees. Make small circles to the right and to the left, about 10 in each direction. Now bounce up and down a few times and make 10 more circles to the right and left.

Ki in The Knee: The secret to not having the knee injured when you are hit in the knee is to have the knee bent into the blow. You can not be hit directly on the side or front of the knee. The knee must be slightly bent with the weight evenly displaced on both legs. As the blow comes you absorb most of the shock and control the knee in the direction you wish it to bend, not the direction he wants it to bend.

a. stand with the feet slightly wider than shoulder width & the weight centered

You can not take a blow directly on the front of the knee a. stand with the feet slightly wider than shoulder width & the weight centered b. have a partner get down beside you and push his body weight against the knees

c. use your leg muscles to hold the knee tight and your breath control by breathing out very sharply to concentrate the muscles and control or focus the mind

W»'-■;' >îïv '*■ iC^ÊÎl'Tri d. shift your weight over to the opposite leg and begin to collapse forward with the knee being hit, bending the knee and consciously pulling it up to bend. Do not place a lot of weight on the ball of your foot so you can control the position of the fall.

Falling to Protect The Knees: a simple rule to remember when you are hit on the knees or when you fall in any position to protect your knees. BEND THE KNEES and try to tuck them up, in other words fold your legs. You cannot have your knee injured if your legs are bent in half.

Sometimes the knee is injured after you have fallen because the leg is straight out on top of someone else and someone comes by and falls on it or steps on it and tears the knee. To avoid this think when you are on the ground the play is not over just because you are on the ground. When you are on the ground, immediately bend both knees up to your chest. If you find yourself with one leg out and caught so you can't bend it, then roll over on your stomach. If you can't bend your leg or roll over on your stomach, then try to lift the leg and bend it up.

Remember the play is not over till the referee has the ball, you are in the huddle, or on the side line. Think when you are on the ground. Immediately take a look at your knees and bend them. Bend them as quickly as you can or roll over. Many times knee injuries could be prevented by this technique. Always remember to bend the leg up. Pull your body towards it.

Was this article helpful?

0 0
Understanding Mind Control

Understanding Mind Control

This book is not about some crazed conspiracy thinkers manifesto. Its real information for real people who care about the sanctity of their own thoughts--the foundation of individual freedom.

Get My Free Ebook


Post a comment