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Front Fall (from squatting position)
Begin from a squatting position, then:
- Raise the arms with the forearms perpendicular to the upper arms, hands held flat, and palms facing forward.
- Turn the head to the side, slightly raise the head, and tense the neck muscles.
- Fall straight forward, extend the body forward by straightening the legs and slap the ground with the palms with a kiai. Do not reach forward with the arms so the elbows hit the ground or let the arms drop so they land in a push-up position. The hands should hit the ground on a horizontal line with the head. When the hands initially hit the ground, the elbows should be at a 45-degree angle to the hands (about 9 to 12 inches off the ground).
- After the hands slap, the arm and shoulder muscles are used to absorb the forces of the fall and slowly lower the elbows to the ground.
- Simultaneously with the hand slap, the body is extended supported by the feet that are resting on the balls of the feet.
- Tense the entire body so it is rigid and supported above the ground. The body is supported above the ground so it will not impact the ground or a piercing object on the ground. Many vital areas are located on the front of the body.
- Return to the squatting position.
- Repeat until the movements become smooth and powerful.