Warm-ups and falling safely

Everyone falls. It's part of skating. Warming up and learning to fall well don't stop that, but they can keep a slam from becoming an injury, and keep you skating longer.

Warm up

Cold muscles and joints get hurt more easily. Before you start trying tricks:

1. Roll around for a few minutes. Push, carve, get your legs moving.
2. Easy tricks first. Ollies, shove-its, whatever feels comfortable.
3. Stretch your legs, ankles, hips and wrists.
4. Then build up to harder stuff.

Falling

• Don't reach out stiff-armed. Wrists break that way.
• Tuck and roll. Spread the impact over your shoulder and back instead of one point.
• Bend your knees as you go down.
• On ramps, slide on your knee pads. Drop to your knees and slide down the ramp.
• Relax. Tense bodies get hurt more.

Wear pads

• Helmet: protects your head. The most important piece.
• Knee pads: essential for ramps and bowls.
• Wrist guards: help protect your wrists.
• Elbow pads.

Pads are especially useful in transition, where falls are faster and harder.

A worked example: a slam on a ramp

Leo falls on a mini ramp: his board shoots out and he goes down. Instead of putting his hands out, he drops to his knees and slides down the ramp on his knee pads. He gets up, grabs his board and goes again.

Know when to stop

• Tired legs cause bad falls. If your legs are shaking, take a break.
• If you're hurt, stop. Don't skate through pain.
• If you hit your head, stop and get checked.

A simple warm-up routine

1. Two to three minutes of rolling: push, carve, ride easy.
2. Ankle circles: both directions, both ankles.
3. Leg swings: forward and back, and side to side.
4. Hip circles.
5. Wrist circles and stretches.
6. Easy tricks: ollies, shove-its, manuals, a few of each.
7. Then your session.

Falling forward

When you fall forward, the instinct is to put your hands out. Instead:

1. Tuck your chin to protect your head.
2. Turn slightly so you land on your shoulder, not your hands.
3. Roll through it.

If you must put your hands down, bend your elbows to soften the impact.

Falling backward

When you fall backward:

1. Tuck your chin to protect your head.
2. Sit down onto your bum, rather than reaching back.
3. Roll back onto your back to spread the impact.

Falling on ramps

On ramps and bowls:

1. Drop to your knees if you're wearing knee pads.
2. Slide down the ramp on your pads.
3. Keep your hands up and off the ramp.

That's why knee pads matter so much in transition.

Practice falling

It sounds odd, but practicing falls helps. On grass or a soft mat, practice:

• Tucking and rolling forward.
• Sitting and rolling backward.
• Knee slides with pads on a ramp.

The more you practice, the more your body does it automatically when you slam.

After a slam

1. Stay down for a moment. Check yourself.
2. Move slowly. Check your wrists, ankles, knees and head.
3. If anything hurts badly, stop for the day.
4. If you hit your head, stop and get checked, even if you feel fine.

Pads, fitted right

Pads only help if they fit. A helmet should sit level on your head, cover your forehead and not slide around when you shake your head; do up the strap. Knee pads should stay over your kneecaps when you kneel and slide, not twist to the side. Wrist guards should be snug without cutting off circulation. Loose pads move at the exact moment you need them.

Skate within your level

Most bad slams come from trying something too big too soon: a drop that's too high, a set of stairs you haven't built up to, a bowl that's deeper than you're used to. Build up in small steps, and learn the version of a trick that's one level easier first. Progress feels slower, and you'll spend a lot less time injured.

Hydration and breaks

Long sessions in the sun wear you down faster than you notice. Drink water, take short breaks between tries, and sit down for a few minutes every so often. The spots map's water fountain layer helps when you're at a park you don't know.

Common mistakes

• No warm-up.
• Reaching out with your hands.
• No helmet.
• Skating tired.

FAQ

Do I need pads?

They help, especially in transition. A helmet is the most important.

How do I practice falling?

On grass or a soft surface, practice tucking and rolling.

How long should I warm up?

A few minutes of rolling and easy tricks.

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