Advanced bouldering FALLING TECHNIQUES

How to fall safely when indoor bouldering! More information: http://valcursus.nl

See the video on the basic roll first, learn to T-Rex, Turtle, Roll!
The basic roll will work in most circumstances, but as you start getting to the more difficult bouldering grades there are times when your body is completely horizontal. When this happens, you may not be able to land on your feet in the event of a fall. Therefore, once you start using high heel hooks or toe hooks, it is important you also learn how to safely fall flat.

When falling backwards (while horizontal):
Keep your arms in a T-Rex position so that you resist the urge to stick them out
Tense your abs to keep your head off the ground.
It's OK to ask for a spot: somebody who puts a hand in between your shoulder blades so that if you fall while horizontal - the hand will buy you some time to land feet first.

When falling forwards (while horizontal or from big dyno);
Keep your arms in a T-Rex position and keep them there so that you will use your entire forearm (not just your hand or wrist) to break the fall.
As your forearms hit the mat to break the fall, you can either have open hands (palms down) or fists (thumbs up).
Look to the side to prevent your face from hitting the mat
Falling like this is not comfortable, so brace for impact and tense your core!
Practise these techniques by squatting down and falling forwards or backwards from there. Once that is comfortable you can slowly start standing higher and higher until eventually you practise this technique will standing completely upright. To practise this technique in a more realistic situation, find an overhanging wall, put up a high heel hook so that your body is horizontal and fall flat on your back from there!

Step up your game with the forward shoulder roll:
Practise the shoulder roll without using your hands at first; kneel down, spread out your arms, now let your shoulder touch the ground and then push forwards to complete the roll.
As you get better, try to make sure your head does not touch the ground at all!
Time to learn how amazing shoulder rolls are at breaking falls: place a seat cushion or other obstacle and roll over it. Use an obstacle that is about knee high at first, then build it up. If it's comfortable, hop into the shoulder roll.
Now that you are comfortable and confident with the shoulder roll (and being on the mat in general): it's time to mimic a failed sideways double dyno. Find an overhanging wall with a nice jug, grab it and swing your legs side to side. Now let go, land on your feet and immediately transition into the shoulder roll. When done properly there is no excessive impact on any limbs, your head does not touch the ground, and you look like a total badass!

Credits:
Falling course developed while teaching at bouldering gym Kunststof Leiden
Video filmed at Klimmuur Uithof Den Haag.
Voice over by Emily Coomber
Music found on mixkit.co