Read this first
Practising falls is itself a risk. Even on soft grass, rolling or dropping to the ground can cause sprains, bruises, wrist and collarbone injuries or a knock to the head. Nothing here is a way to make a real fall safe, and nothing guarantees that practice will help in an actual crash. Real falls happen faster, on harder surfaces and with less warning.
This article describes the kind of gentle drills that some instructors and riding programmes use to build familiarity, and sets out limits for doing them. It is general information, not coaching or medical advice. If you have an existing injury, a health condition, a back, neck or joint problem, or you are unsure, speak with a doctor first, and consider a qualified instructor. Many riders reasonably decide not to practise falling at all.
What practice might help with
The point of these drills is modest. They aim to:
- Make the movement of going to the ground feel less unfamiliar, so the first reaction is less likely to be panic.
- Encourage keeping the chin tucked and the arms bent rather than stiff and outstretched.
- Help a rider get used to letting go of the bike rather than clinging to it.
- Build a little confidence, which may help some people ride more calmly.
They do not teach you to fall without being hurt, and they do not replace prevention, protective gear and good judgement.
Set up the place
- Choose a flat, open area of short, dry, even grass. Soft, damp ground can be slippery. Avoid slopes, wet grass, hard earth, stones, roots and holes. Walk the area first.
- Keep it free of other people, pets, vehicles and obstacles.
- Wear a properly fitted helmet, gloves, long sleeves and trousers, and knee and elbow pads. Choosing protective gear that fits well matters more than the quantity of padding.
- Practise with someone nearby, and make sure they can get help.
- Practise without the bike first. A bike adds weight, sharp parts and things to land on.
- Warm up gently and stop when you are tired. Tired muscles react slower.
Stage one: on foot, no bike
Many instructors start without a bike at all, because most of the idea is about body position.
- Tuck the chin. Stand on the grass and practise bringing your chin towards your chest. This is the posture that keeps your head away from the ground.
- Keep the arms soft. Bend your elbows and hold your forearms loosely in front of your chest rather than reaching out with straight arms.
- Squat and roll gently. From a crouch, lean slowly to one side and let your shoulder and upper back make contact with the grass, rolling diagonally across the back rather than straight down the spine. Keep the movement slow. Stop if it hurts, if you feel dizzy or if you lose control.
- Repeat on both sides. Pause between attempts and stand up slowly.
Many people, particularly those with no experience of rolling, find this awkward. If you do not feel comfortable, stop. Gymnastics, martial arts and judo classes teach rolling with trained supervision, and a class may be a safer way to learn than working alone.
Stage two: walking pace with the bike
Only consider this stage once stage one feels easy and calm.
- Walk beside the bike, holding the bars.
- Let the bike lean slowly and let go, stepping away so the bike goes down on the grass while you stay on your feet.
- Get used to the sound and feel of the bike falling, and notice that you can step clear.
This builds the reflex of releasing the bike. It echoes the idea in the article on bailing out of a trick, which looks at stepping off and pushing the bike away.
Stage three: very slow on the bike
Some instructors use a very slow drill with the bike, on flat grass, at about walking pace.
- Roll slowly in a straight line, looking ahead.
- Deliberately lean to one side and put your foot down, then step off and let the bike lie down.
- Keep your arms bent rather than locking them.
It must stay at walking pace. If you are tempted to go faster to make it feel realistic, stop. Added speed multiplies the force of an impact, and the drills stop being gentle. Those who want to practise at speed should do so only under qualified instruction.
Common mistakes
- Reaching out with straight arms. This is the usual cause of wrist and collarbone injuries, and it is the habit these drills try to undo.
- Going too fast. Slow beats realistic.
- Practising on a hard or uneven surface. Grass can hide holes and stones.
- Keeping on the bike. Getting tangled in pedals or bars adds risk.
- Repeating too many times. Several short, calm attempts are better than a long tiring session.
- Practising alone with an injury. Stop at the first sign of pain, and do not push through.
Clipless pedals and other equipment
Riders who use clipped-in pedals should learn to unclip reliably before any fall practice. If the shoe does not release, the bike can stay attached to you. Flat pedals are a simpler choice for drills. Check the bike before you start, including bars, tyres and brakes.
Remember what practice cannot do
Falls at speed can involve sliding on tarmac, striking kerbs or vehicles, or being hit from behind. These are not recreated on grass. The most effective protections remain the ones you do before a fall: slowing down for slippery conditions, braking smoothly, keeping your bike in order and wearing a helmet. Afterwards, check yourself for injuries and consider what to do right after a bike crash.
If you try these drills and feel anything but calm, simply skip them. There is no obligation to learn to fall, and a good coach or lesson can usually cover the same ground more safely than an article can.