Safe Landing & Falling Technique: Floor Drill
Safe Landing & Falling Technique is a beginner-level floor exercise drill that works on fall and deep squat on landing. Learn how to land and fall safely: absorbing landings, rolling out when a landing is lost, and stepping down from beam instead of falling awkwardly. It reduces injury risk and builds the confidence that helps prevent falls.
Quick facts
- Event
- Floor Exercise
- Difficulty
- beginner
- Equipment
- panel mat, mat, low beam
- Time per round
- about 6 minutes
- Muscles
- Quadriceps, Core, Glutes, Calves, Ankles & Feet
How to do Safe Landing & Falling Technique
Soft Landings
Jump off a panel mat and land toe-ball-heel with bent knees and hips back, chest up. 10 reps.
Cues: Toe-ball-heel · Knees over toes · Chest up
Landing to Roll-Out
Jump off a panel mat, land, and roll backward onto a mat with the chin tucked, instead of reaching back with the hands. 8 reps.
Cues: Tuck the chin · Round the back · Don't reach back with straight arms
Forward Roll-Out
Jump off a panel mat, land, and roll forward over a shoulder or into a forward roll. 8 reps.
Cues: Chin tucked · Round shape · Hands soft
Safe Step-Downs from Low Beam
From a balance on a low beam, practice stepping down to the side and landing on two feet when you lose balance. 8 reps.
Cues: Step, don't grab · Land on two feet · Get back up calmly
Practice this drill under a qualified coach, especially for inversions and flight.
Fixes these deductions
Builds these skills
- Back Tuck typically Level 5-6
Video
Watch a demonstration “How To Fall Out Of Gymnastics Tricks With Coach Meggin!” by Fit And Fun With Coach Meggin, on YouTube (opens in a new tab)
Common questions
- What does Safe Landing & Falling Technique help with?
- Safe Landing & Falling Technique targets fall and deep squat on landing. Learn how to land and fall safely: absorbing landings, rolling out when a landing is lost, and stepping down from beam instead of falling awkwardly. It reduces injury risk and builds the confidence that helps prevent falls.
- What level is Safe Landing & Falling Technique for?
- Stickd rates Safe Landing & Falling Technique as a beginner drill. It is part of the progression for Back Tuck (typically Level 5-6).
Related drills
- Landing Correction Drills
beginner · Floor Exercise
- Beam Arabesque & Scale Holds
beginner · Balance Beam
- Beam Jump Landing Control
intermediate · Balance Beam
- Beam Series & Connection Drills
intermediate · Balance Beam