How To Fall When Indoor Bouldering [ T-Rex, Turtle, Roll ]

TRex, Turtle, Roll! More information: http://valcursus.nl

The Basics of falling safely when indoor bouldering
The most important and basic falling technique is the basic roll. Land on your feet, knees shoulder width apart, then absorb the first part of the impact with your legs by bending them to 90 degrees (maximum! If you squat lower you will end up hurting your back!) and absorb the rest of the impact by rolling backwards. Keep your arms in a T-Rex position so that you resist the urge to stick them out (which is very dangerous), round your back to allow for a smooth roll and tense your abs to keep your head up and prevent it from hitting the mat. The bouldering mat is great for absorbing impact, but unfortunately landing on a soft surface can increase the chances of twisting your ankle. So again, it is very important to absorb a large part of the impact by rolling.

Things to watch out for:
Arms and head do NOT touch the ground!
Don't land while turning or twisting as this could hurt your knees or ankles.
When climbing a slab (or above module), you may want to push away on the wall to prevent hitting any holds on the way down.
Falling from low can be especially dangerous, because you might hit the mat before you even realise what's going on. Brush the foot holds to reduce the chance of this happening.
Even a sit start can be dangerous (as your legs can't absorb the impact) so be sure to apply the basic roll to spread out the impact of falling.
Make sure you ALWAYS apply this basic technique, repeat it every single session so that it becomes ingrained in your muscle memory.
You can tell if you're applying this technique correctly by listening: if you hear 2 distinct impact sounds, it probably means your legs took 100% of the impact and the roll afterwards really didn't do anything. Keep practising this technique until you hear a single impact sound as you land, which indicated that the legs and back roll effectively spread out the impact of landing.

Also see the video "Advanced falling techniques for indoor bouldering" for more injury preventing tips ;)


Thanks to:
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
Spine X-Ray photo https://www.researchgate.net/figure/W...



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