Falls are a normal part of dance. Whether you’re learning a new trick, working on floorwork, or just trying something that feels a little outside your comfort zone, knowing how to fall safely can help you feel more confident. It is important to know the safest ways to fall so you don’t injure yourself.
Don’t Try to Catch Yourself With Straight Arms
One of the biggest things to remember is to avoid throwing your hands down with locked elbows to catch your entire body weight. That can put a lot of force through your wrists, elbows, and shoulders. Instead, work with a dance teacher or coach to learn the correct way to absorb a fall for the specific skill you’re practicing. Different skills may have different falls.
Keep Your Head Protected
Your head should always be a priority. It is one of the most important and fragile parts of your body. Avoid letting your head snap backward or hit the floor when you lose your balance. Learning how to keep your chin in a neutral, protected position can help, but the exact technique depends on the type of fall. This is one reason it’s so important to learn new tricks with a trained instructor rather than figuring out falls on your own.
Learn Falls on a Safe Surface
The floor you practice on makes a huge difference. If you’re learning a new skill, practice in an appropriate dance or gymnastics space with proper flooring instead of a hard surface at home. And if your coach uses mats for a particular skill, actually use them! They’re there to give you a safer environment while you’re learning. It doesn’t make you any “less” of an athlete for using a mat for safety. It is simply a pre-caution.
Don’t Panic Mid-Fall
This is definitely easier said than done, but try not to completely freeze when you realize you’re losing your balance. Staying aware of where your body is can help you respond more intentionally. This is something you can build with practice. Start with simple, coach-taught drills before attempting anything more difficult.
Know When to Stop
If you’re tired, distracted, or struggling to control a skill, it’s okay to stop. You don’t have to keep attempting something just because you almost landed it. Sometimes the smartest dance decision is saying, “I’m going to try this again another day.” If you are too tired you might not have the energy to safely land a trick.
Knowing how to fall safely is an important part of dance training, but there isn’t one “perfect” way to fall for every situation. Learn the appropriate technique from a teacher, practice on safe flooring, protect your head and joints, and never feel pressured to attempt something you aren’t ready for.
