Fear of Falling? How to Overcome Takedown Anxiety in Jiu-Jitsu
It is a common scene in academies all over the world: two students slap hands, bump fists, and before a single step is taken, one immediately sits down. While “pulling guard” is a legitimate strategic choice in sport Jiu-Jitsu, for many students, it is a reaction born out of fear. The standing game—takedowns, throws, and wrestling—can be intimidating. The fear of falling, of landing hard, or of looking foolish can paralyze even athletic students.
If you feel your heart rate spike when the instructor says “start standing,” you are not alone. This anxiety is a natural survival instinct. However, to become a complete martial artist, you must conquer the space between standing up and hitting the ground. At Gracie Barra Deerfield, we believe safety comes from technique. Here is how you can systematically dismantle your fear of takedowns.
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1. Understand the Fear (It’s Primal)
First, stop beating yourself up. The fear of falling is one of the few innate fears humans have. Your brain is wired to protect your head and spine. When you are standing, you are vulnerable. Acknowledging that this is a biological response, rather than a personal weakness, is the first step to overcoming it.
2. Master the Safety Net: Ukemi (Breakfalls)
You cannot be comfortable with takedowns if you aren’t comfortable with the ground. The foundation of all Judo and Wrestling is Ukemi—the art of falling safely.
Many beginners rush through warm-up breakfalls just to get them over with. Change your mindset. Treat breakfalls as the most important technique of the day.
Tuck your chin: This protects your head from whiplash.
Slap the mat: This dissipates the energy of the impact.
Exhale: This prevents the wind from getting knocked out of you.
When you trust your ability to fall without getting hurt, the fear of the throw diminishes significantly. If you are unsure about your breakfalls, ask an instructor to review them with you before or after class.
3. Stiffness is Your Enemy
When we are scared, we tense up. We become stiff boards. In the stand-up game, being stiff is dangerous. A stiff body hits the ground like a tree trunk—hard and heavy. A relaxed body hits the ground like a wet towel—it absorbs the impact.
Paradoxically, trying too hard to stop the takedown often makes the fall worse. If you feel yourself being thrown past the point of no return, accept the fall. Relax, tuck your chin, and execute your breakfall. Fighting a perfect throw usually results in an awkward, uncontrolled landing.
4. Start Low and Slow
You don’t need to start with high-amplitude Judo throws. Build your confidence progressively.
Knees: Start wrestling from the knees to understand off-balancing (Kuzushi) without the risk of a high fall.
Drilling with a Trusted Partner: Find a partner you trust implicitly. Ask them to throw you slowly and with control. Using a crash pad if available is also a great way to build confidence.
Focus on Low-Risk Takedowns: You don’t need to be a Greco-Roman wrestler. Focus on learning one or two “safe” takedowns, like a single leg or a simple trip, where the distance to the ground is short.
5. Exposure Therapy
The only way out is through. If you avoid standing training every time, the fear will grow. Commit to starting just one round per class on the feet. Tell your partner, “I’m working on my stand-up, can we go light?”
Most partners will be happy to oblige. By exposing yourself to the situation in small, controlled doses, you desensitize your brain to the fear.
become a Complete Grappler
Jiu-Jitsu starts standing. Whether for self-defense or competition, the ability to dictate where the fight takes place is a superpower. Don’t let fear limit your game.
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At Gracie Barra Deerfield, our curriculum is designed to introduce takedowns safely and logically. We are here to help you build confidence from the feet up. See you on the mats!
