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Systema Falling

Updated: 3 days ago

In Systema, a Russian martial art, falling techniques are an essential aspect of training to minimize injury and maintain control in combat situations. Here are some key principles and methods used for falling in Systema:


Proper breathing techniques are crucial in Systema to help practitioners remain relaxed and focused, even when falling. By controlling their breath, practitioners can manage fear and tension, which can reduce the risk of injury during falls.

Systema emphasizes soft, relaxed landings to absorb impact and minimize injury. Practitioners learn to distribute the force of impact throughout their bodies rather than concentrating it on specific areas.


Rolling is a fundamental skill in Systema for safely absorbing impact and redirecting momentum during falls. Practitioners learn various rolling techniques, including forward rolls, backward rolls, and side rolls, to navigate different types of falls and recover quickly. Systema encourages practitioners to utilize natural body movements and instincts when falling. Rather than rigidly resisting a fall, practitioners are taught to flow with the direction of the force, allowing their bodies to move fluidly and adapt to the situation.


Maintaining awareness of one's surroundings and remaining relaxed are key principles in Systema falling techniques. By staying alert and calm, practitioners can better assess the situation and respond appropriately to minimize injury.

Systema practitioners typically begin with basic falling drills and gradually progress to more advanced techniques as they develop skill and confidence. Training often involves practicing falls from various heights, angles, and positions to simulate real-world scenarios.


Partner drills are commonly used in Systema to simulate dynamic combat situations and practice falling techniques in a controlled environment. Practitioners learn to anticipate and respond to their partner's movements while safely executing falls and recovery techniques. Overall, falling in Systema is approached as a skill that requires coordination, control, and awareness. Through dedicated practice and attention to proper technique, practitioners aim to develop the ability to fall safely and effectively in any situation.



man falling from the sky

Falling Hazards

Falling hazards can be found in various environments and pose risks to individuals. Here are some common examples:

Uneven Surfaces: Floors with cracks, bumps, or holes can cause people to trip and fall.

Slippery Floors: Surfaces like wet or freshly waxed floors can be slippery, increasing the likelihood of slipping and falling.

Stairs: Lack of handrails, poor lighting, or uneven steps can lead to falls on staircases.

Ladders: Improper ladder use or unstable ladders can result in falls, especially when working at heights.

Clutter: Objects left on floors or pathways can trip individuals if not properly stored.

Poor Lighting: Inadequate lighting in walkways or stairwells can obscure hazards and increase the risk of falling.

Loose Carpets or Mats: Loose rugs or mats without proper grip can slip or bunch up, causing individuals to trip.

Weather Conditions: Ice, snow, or rain can create slippery surfaces outdoors, increasing the risk of falls.

Improper Footwear: Wearing shoes with inadequate traction or inappropriate for the environment can contribute to falls.

Physical Impairments: Individuals with mobility issues or balance problems may be at higher risk of falling, especially without proper accommodations or assistive devices.

Preventing falling hazards involves proactive measures such as maintaining safe walking surfaces, ensuring proper lighting, providing handrails, implementing safety protocols for working at heights, and promoting awareness and education about potential hazards. Regular inspections and prompt repairs or corrections of hazards are also essential for preventing falls.


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