1. Trust in Your Breakfalls (Ukemi)

The root of the fear is usually the fear of getting hurt upon impact. The antidote to this is “Ukemi,” the art of falling safely.

Before you ever try to throw someone, you must master hitting the ground yourself.

• Tuck Your Chin: This prevents your head from whipping back and hitting the mat.

• Slap the Mat: Dispersing the energy of the fall through your arms and hands takes the impact off your spine.

• Exhale: Breathing out upon impact prevents the wind from getting knocked out of you.

When you trust your breakfall, the floor stops being an enemy and starts being just another surface. If you are anxious, ask your instructor to review breakfalls with you until it feels automatic.

2. Stiffness is the Enemy

When we are scared, our natural reaction is to stiffen up and resist. In a takedown scenario, rigidity leads to injury.

If you are stiff like a board, you will fall like a tree—hard and heavy. If you are relaxed, you will fall like a cat.

• The Fix: Focus on keeping your knees bent and your body loose. When you feel you are being thrown past the point of no return, accept the fall. Go with the momentum rather than fighting it. A controlled fall is always safer than a resisted crash.

3. Start Low and Slow

You don’t need to start with high-amplitude Judo throws. Build your confidence progressively.

• Knees Wrestling: Start wrestling from the knees to understand off-balancing mechanics without the fear of a long drop.

• Sit Guard: If you are truly uncomfortable standing, pull guard safely. This gets the fight to the ground on your terms.

• Drilling vs. Sparring: Spend months drilling takedowns with a cooperative partner who will let you down gently before you try to wrestle live at 100% intensity.

4. Change Your Mindset: The Fall is Just a Transition

Many people fear takedowns because they view being taken down as a “loss.” It’s embarrassing or demoralizing.

Shift your perspective. In BJJ, being taken down is simply a transition to your guard. It is not “game over”; it is just the start of the ground fight. Once you realize that hitting the mat is just the beginning of your counter-attack, the anxiety of staying standing diminishes.

5. Choose the Right Partner

This is crucial. When training stand-up, partner with someone you trust. Avoid the spazzy white belt who treats every drill like the finals of the World Championship.

Look for higher belts or experienced partners who know how to control their body—and yours. A good partner will execute a takedown but support your weight on the way down, ensuring a soft landing.