Conquering Gravity: How to Overcome the Fear of Takedowns in Jiu-Jitsu
One of the most primal fears humans have is the fear of falling. It’s hardwired into our survival instincts. In Brazilian Jiu-Jitsu (BJJ), however, we ask you to override that instinct daily. For many students, the standing game—takedowns, throws, and wrestling—is the most intimidating part of the art.
At Gracie Barra Tijeras, we understand that the fear of “taking a fall” can hold you back. It can make you stiff, reactive, and hesitant. But the ground is your ocean, and learning to enter it safely is a skill anyone can master.
Here is how to lose the fear of taking a fall and gain confidence in your standing game.
Brazilian Jiu-Jitsu in Tijeras
1. Master the Art of Ukemi (Breakfalls)
The secret to not fearing the fall is knowing how to fall. In Japanese martial arts, this is called Ukemi.
Before you ever learn to throw someone, you must learn to be thrown. Breakfalling is a technique, just like an armbar or a sweep. It teaches you to:
Tuck your chin: To protect your head from hitting the mat.
Disperse the impact: Slapping the mat with your hands and arms to absorb the shock.
Roll effectively: Turning a crash into a smooth motion.
When you trust your breakfall, the floor stops being an enemy and becomes a safety net. If you are nervous about standing, ask your instructor to review breakfall mechanics with you.
2. Stiffness is the Enemy
When we are afraid, we tense up. We lock our knees, stiffen our spine, and hold our breath. Paradoxically, this stiffness makes falling much more painful and dangerous.
Think of a drunk person falling versus a sober person; the relaxed body absorbs impact better. While we don’t want you floppy, you must learn to be fluid. When you feel a takedown coming, “going with the flow” and accepting the fall is often safer than resisting rigidly and risking injury to your joints.
3. Start Low and Build Up
You don’t need to start with high-amplitude Judo throws. Build your confidence progressively.
Knees: Start sparring or drilling from the knees to get comfortable with the mechanics of off-balancing without the height.
Sit Guard: Practice pulling guard or sitting safely to bring the fight to the ground on your terms.
Low Impact Takedowns: Focus on trips and single-leg takedowns that have less altitude than hip throws.
4. Choose the Right Partner
Trust is everything. When learning takedowns, pair up with a higher belt or a student known for their control. Tell them, “I’m working on my confidence with falling, can we go light?”
A good partner will not slam you; they will guide you to the mat. Being taken down by a controlled, technical partner allows your brain to rewrite the narrative from “danger” to “technique.”
5. Exposure Therapy: The Only Way Out is Through
Ultimately, the only way to lose the fear is exposure. You have to get taken down.
Drilling is the safest way to do this. Repetition desensitizes the brain. Perform the technique back and forth—you throw me, I throw you. After 50 reps, the fear diminishes, replaced by the rhythm of the training.
Stand Tall at Gracie Barra Tijeras
The standing game is beautiful, dynamic, and essential for self-defense. Don’t let fear rob you of 50% of the art. At Gracie Barra Tijeras, our structured curriculum introduces takedowns in a safe, logical manner, ensuring you build confidence at every step.
Brazilian Jiu-Jitsu in Tijeras
Embrace the fall, and you will become unstoppable.
