1. Master the Art of Falling (Ukemi)

The root of the fear is usually not the takedown itself, but the impact with the floor. The antidote to this fear is Ukemi—the art of breakfalling.

Many students rush through warm-ups, treating breakfalls as a chore. Change your mindset. Ukemi is your safety net. When you know you can hit the mat safely without getting the wind knocked out of you or hurting your joints, the fear diminishes.

• Focus on the technique: Tuck your chin, slap the mat with your arm (not your hand), and disperse the energy.

• Drill it daily: Treat every breakfall in warm-ups as a serious repetition. The better your Ukemi, the less you have to fear.

2. Stiffness is the Enemy

When we are scared, our natural reaction is to stiffen up. We lock our knees, hold our breath, and resist the movement. In Judo and BJJ, stiffness leads to injury.

If you are rigid like a tree, you will topple over hard. If you are fluid like water, you absorb the impact. When drilling takedowns, make a conscious effort to exhale and relax your muscles. If you are being thrown, don’t fight gravity in mid-air. Accept the fall, execute your breakfall, and immediately look to recover your guard. “Go with the flow” is literal advice here.

3. Start Low and Progress Slowly

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

• Kneeling Takedowns: Start practicing the mechanics of takedowns (like the double leg or single leg) from your knees. This removes the height and the fear of impact, allowing you to focus on the movement.

• Safety Throws: Work on simple trips and sweeps that have a low impact before moving on to hip tosses or shoulder throws.

• Crash Mats: If available, use crash mats to practice being thrown. It helps your brain dissociate the throwing motion from the pain of impact.

4. Choose the Right Partner

This is crucial. When you are working on overcoming fear, you need a partner you trust implicitly.

Do not pair up with the brand-new white belt who is overly aggressive or has no control. Find a colored belt (blue, purple, or higher) or a partner known for being technical. Tell them, “I am working on my confidence with takedowns, can we go slow?” A good partner will guide you to the floor safely, allowing you to feel the mechanics without the hard slam.

5. Exposure Therapy: Face the Stand-Up

Avoidance only feeds the fear. If you always pull guard instantly, you never give your brain the chance to realize that you can handle the stand-up exchange.

Dedicate specific rounds to starting on the feet. Agree with your partner: “Let’s just wrestle for the takedown, then reset.” By isolating this part of the game, you get more repetitions in a shorter time, desensitizing yourself to the anxiety of the neutral position.