How to Fall Safely in Pickleball 

Picture this: You’re locked in an intense rally, diving for what could be the winning shot, when suddenly you lose your footing. In that split second, your instinct screams to throw your hands out to break the fall.

But here’s what most pickleball players don’t know: that instinct to catch yourself with outstretched hands is exactly what leads to some of the most serious injuries on the court.

If you think learning to fall is just for martial artists or stunt performers, think again. With a 90-fold increase in pickleball-related fractures over the past two decades and the vast majority occurring during falls, safe falling techniques aren’t optional; they’re essential skills every player needs to master.

Why Falls in Pickleball Are So Devastating 

Recent research reveals the sobering truth about pickleball injuries:

• 92% of all pickleball fractures happen during falls
• Over 19,000 pickleball-related emergency room visits annually
• Wrist fractures account for 29.2% of all pickleball fractures
• Women 65+ face the highest risk of upper body fractures during falls

The FOOSH Problem

The medical term “FOOSH” (Fall On OutStretched Hand) describes exactly what happens when most people fall. It’s the leading cause of wrist fractures in sports, and it happens because we instinctively try to catch ourselves.

The problem: When you throw your hands out to break a fall, you’re asking your wrists to absorb the full impact of your body weight hitting the ground. That’s a recipe for disaster, especially for players over 50 whose bone density may be declining.

The Science of Safe Falling

Pickleball players of any age can learn a lot from those who actively train their bodies to fall safely. 

What Martial Artists Know

In judo, the art of safe falling is called “ukemi,” literally meaning “to receive.” Judo practitioners spend countless hours learning breakfalls because falls are inevitable, but injuries aren’t.

The core principle: Instead of trying to stop a fall, you learn to distribute the impact across your entire body and redirect the energy through rolling movements.

Research shows that when proper ukemi techniques are used, impact forces stay well below injury thresholds. The key is training your body to react correctly instead of relying on dangerous instincts.

Military and Emergency Responder Techniques

The U.S. Military teaches Parachute Landing Fall (PLF) techniques, and emergency responders train in tactical falling methods. 

The core principle: Never try to stop a fall with locked joints or outstretched limbs.

Professional stunt performers use similar techniques, focusing on:

• Relaxing the body instead of tensing up
• Rolling to distribute impact across larger surface areas
• Protecting the head and neck as the top priority
• Using soft tissue areas (buttocks, thighs, shoulders) to absorb impact

3 Safe Falling Techniques for Pickleball Players

Technique #1: The Side Fall (Yoko Ukemi)

When to use: Most pickleball falls happen when lunging for shots or changing direction quickly.

How to execute:

1. Don’t fight the fall – once you’re going down, commit to falling safely
2. Tuck your chin to protect your head from hitting the court
3. Keep your arms close to your body initially
4. Land on your side – buttock, hip, then shoulder
5. Slap the court with your palm (never a fist) as you land to distribute impact
6. Roll with the momentum instead of trying to stop abruptly

Key insight: Judo ukemi teaches the slapping motion to help absorb impact forces that would otherwise concentrate in one area of your body.

Technique #2: The Backward Roll Fall (Ushiro Ukemi)

When to use: When backpedaling or falling backward while retreating for lobs.

How to execute:

1. Sit down deliberately instead of trying to stay upright
2. Round your back like you’re doing a somersault
3. Tuck your chin firmly to your chest
4. Keep knees bent and feet pointed up
5. Slap both palms on the court as you roll backward
6. Never let your head hit the ground

Safety note: Many 55+ pickleball communities ban backpedaling because it leads to dangerous backward falls. Learning this fall technique gives you a safety net.

Reader Tip from Sandra Golden

Sandra Golden, a 65+ year-old active player with osteoporosis, shared this great addition to our backward fall section:

“I would add one thing to the backwards fall. They said keep knees bent. I would add keep knees apart so they don’t fling into your face. I’m a 65+yo woman with osteoporosis and very active. I have never broken a bone falling (known about a rolling fall for a long time).”

Great point, Sandra! Keeping the knees apart during a backward fall adds an extra layer of protection, especially for players with limited flexibility or bone concerns.

Technique #3: The Forward Break Fall (Mae Ukemi)

When to use: When diving forward for drop shots or tripping forward.

How to execute:

1. Land on your forearms in a V-shape – never your palms or wrists
2. Keep your head up and look forward
3. Absorb impact with your chest and forearms simultaneously
4. Keep your legs slightly apart for stability
5. Don’t try to push yourself up immediately – let your body settle first

This technique requires the most practice but can save you from devastating face and wrist injuries.

Watch how judo students safely practice forward falls:

Advanced Safety Strategies

The “Soft Zones” Strategy

Professional athletes are taught to fall on the “soft, meaty areas” of their body: buttocks, thighs, shoulders, and upper back. These areas have more muscle and fat to cushion impact compared to bony areas like hips, knees, and wrists.

Practice visualization: Before each game, mentally rehearse falling safely toward these soft zones instead of reacting with panic.

The Relaxation Paradox

While it’s counter-intuitive, staying relaxed during a fall prevents more injuries than tensing up.

Research on safe falling techniques shows that tension and rigidity increase injury risk. Studies of martial arts falling techniques demonstrate that controlled, relaxed responses during falls significantly reduce impact forces compared to rigid, panicked reactions.

Training tip: Practice falling drills when you’re slightly tired. Fatigue reduces your ability to tense up and fight the fall, which can help you learn proper form.

The Roll-Through Method

Instead of trying to stick your landing like a gymnast, keep moving through the fall. Rolling disperses energy over time and distance instead of absorbing it all at the moment of impact.

Pickleball pro and former volleyball player, Allyce Jones, has mastered the art of the roll:

Building Your Fall-Safe Skills

This all sounds great in theory, but how do you actually practice falling without getting hurt? Here’s a step-by-step training program for any age:

Phase 1: Static Practice (Weeks 1-2)

Start on grass or a gym mat, never on a hard pickleball court.

Basic side fall practice:

• Start from a squat position, then practice falling to your side
• Focus on landing on your hip/buttock first, then shoulder
• Keep your chin tucked to protect your head
• Practice the palm slap motion with your free arm
• Keep your landing leg slightly bent for stability
• Gradually increase the starting height

Basic backward roll practice:

• Sit down, then practice rolling backward slowly
• Keep your chin tucked firmly to your chest throughout
• Round your back like you’re doing a somersault
• Practice the two-handed slap timing as you roll
• Keep your knees bent and feet pointed up
• Build up to starting from a squat position

Basic forward fall practice:

• Start from your knees with hands raised to shoulder height
• Practice landing on your forearms in a V-shape, never your palms
• Keep your head turned to one side to protect your face
• Focus on keeping your chest slightly off the ground
• Practice the controlled descent motion slowly
• Gradually progress from kneeling to squatting position

Phase 2: Dynamic Movement (Weeks 3-4)

Once static falls feel natural, add movement:

Walking falls:

• Walk slowly, then practice sitting down into a side fall
• Try backward walking into a backward fall
• Practice forward steps into controlled front falls

Directional change falls:

• Practice lunging left, then falling safely left
• Try quick direction changes followed by controlled falls
• Simulate reaching for difficult shots

Phase 3: Court Application (Weeks 5+)

Shadow drilling: Practice falling techniques during warmup on the actual court surface, but at slow speeds.

Partner drills: Have a partner toss balls just out of reach so you can practice safe falling while pursuing shots.

Game simulation: Gradually incorporate fall training into your regular play, starting with low-stakes recreational games.

Special Considerations for the 50+ Player

Bone Health Reality Check

Senior pickleball players face significantly higher fracture risk due to decreased bone density. If you’re in this demographic:

• Get a bone density scan to understand your risk level
• Consider protective gear like wrist guards designed for sports
• Focus extra time on fall training; the investment is worth it
• Consult your physician before starting any fall training program

Adapting Techniques for Limited Mobility

If joint stiffness or arthritis limits your movement:

• Focus on the side fall technique as it requires the least flexibility
• Emphasize the “soft zone” strategy more than complex rolling
• Practice fall preparation positions during regular stretching
• Work with a physical therapist familiar with sports injury prevention

The Balance Training Connection

Here’s a reality at any age: better balance reduces fall risk significantly. 

Combine fall training with:

• Single-leg stands (work up to 30 seconds)
• Heel-to-toe walking to improve stability
• Dynamic balance drills that mimic pickleball movements
• Off-court training focused on core and legs

Equipment That Supports Safe Falling

Court Shoes with Superior Grip

Slipping leads to panic falling of the worst kind. Invest in high-quality court shoes with:

• Non-slip soles designed for court surfaces
• Lateral support for quick direction changes
• Proper fit that doesn’t cause blisters or hot spots

Protective Gear Worth Considering

While not required, some protective equipment can provide peace of mind:

Wrist guards: Sport-specific wrist guards can help prevent fractures without restricting movement.

Knee pads: Lightweight volleyball-style knee pads can protect against scrapes and bruises during ground play.

Padded shorts: Some players wear padded shorts designed for skating or snowboarding under their regular shorts.

The Bottom Line: Learning to Fall Safely Improves Your Entire Game

Falls in pickleball are inevitable. The question isn’t whether you’ll fall, but whether you’ll be prepared when it happens.

The choice is simple: You can rely on dangerous instincts that lead to costly emergency room visits and months of recovery, or you can invest a few hours learning techniques that could save your wrists, your season, and maybe even your pickleball career.

For injury prevention: Learning to fall safely eliminates the #1 cause of serious pickleball injuries.

For confidence: Knowing you can fall safely removes fear and makes you a more aggressive, effective player.

For longevity: Players who master fall safety enjoy decades more court time compared to those sidelined by preventable injuries.

For peace of mind: Your family and playing partners will appreciate knowing you’ve taken steps to protect yourself.

The martial artists, stunt performers, and military personnel have it right: falling safely is a skill, and skills can be learned. Don’t let your next great shot become your last shot because you never learned how to hit the deck properly.