Conquering Gravity: How to Overcome the Fear of Takedowns in Jiu-Jitsu
In Brazilian Jiu-Jitsu, we spend a lot of time on the ground. But every match starts on the feet. For many students, the “stand-up game” is the most intimidating part of training. The fear of being taken down—of flying through the air and hitting the mat—is a very real, primal instinct.
If you find yourself stiffening up when you stand, or if you immediately pull guard just to avoid the takedown battle, you are not alone. However, avoiding the stand-up game limits your potential. To become a complete grappler, you must make friends with gravity.
Here is how to overcome the fear of takedowns and build confidence on your feet at Gracie Barra Pearland.
Brazilian Jiu-Jitsu in Pearland
1. Master the Art of Falling (Ukemi)
The root of the fear is not actually the takedown; it’s the landing. You are afraid of getting hurt when you hit the floor. The antidote to this fear is Ukemi—the art of breakfalling.
Breakfalls are not just a warm-up exercise; they are your safety net. When you know how to fall—tucking your chin, dispersing the impact with your arms, and protecting your joints—the ground stops being an enemy and becomes just another surface.
Action Step: Don’t just go through the motions during warm-ups. Treat every breakfall like a rep of a technique. If you don’t feel confident in your breakfalls, ask your instructor for help. Confidence in falling leads to confidence in standing.
2. Relax: Tension is the Enemy
When we are scared, we stiffen up. We lock our knees, hold our breath, and rigidify our spine. In Judo and Wrestling, this is called being “stiff.”
Paradoxically, being stiff makes it more likely that you will be thrown hard and potentially injured. A stiff body acts like a tree trunk—it can be chopped down with one solid chop. A relaxed body acts like a willow branch—it bends and absorbs force.
Action Step: When you are training stand-up, focus on your breathing. Keep your knees bent and “springy.” If you feel yourself freezing up, shake out your arms and reset. A relaxed body can react; a stiff body can only break.
3. Progressive Exposure: Start Low
You don’t need to start your stand-up journey by getting suplexed by a former collegiate wrestler. You should build your tolerance to falling gradually.
Knees Wrestling: Start wrestling from the knees. The distance to the ground is short, so the fear factor is low. This teaches you about off-balancing and weight distribution without the high impact.
Drilling with a Trusted Partner: Find a partner you trust. Practice takedowns with zero resistance. Let them take you down gently, over and over again. Your brain needs to learn that “being taken down” does not equal “pain.”
Flow Wrestling: Engage in “flow rolling” from the feet. The goal isn’t to win; it’s to move. Trade takedowns back and forth with only 20% resistance.
4. Change Your Mindset: Accept the Fall
There is an old Judo saying: “If you want to throw, you must be willing to be thrown.”
Many students defend desperately to avoid being taken down, which often puts them in awkward, dangerous positions. Sometimes, the safest thing to do is simply accept the takedown. If you are caught, don’t fight gravity. Tuck your chin, execute your breakfall, and immediately focus on your guard recovery.
Realize that getting taken down is not “losing.” It is just a transition from standing to the ground.
5. Trust the Mats (and Your Training)
At Gracie Barra Pearland, we use high-quality, professional mats designed to absorb impact. We also foster an environment of safety. Your training partners are not there to hurt you; they are there to help you learn.
Brazilian Jiu-Jitsu in Pearland
Don’t let fear limit your Jiu-Jitsu. The stand-up game is exciting, dynamic, and empowering. By mastering your breakfalls and changing your mindset, you can stop fearing the fall and start enjoying the throw.
Ready to conquer your fears? Join us on the mats. Schedule your free intro class today.
