100 Aikido Ukemi Build Up - Beginner's Level

The 9th kyu ukemi introduces four focused exercises, with a slower pace and more time per move; future levels add more drills that build on prior foundations.

Practice the forward roll from the shoulder with progressive weight and a reaching hand to touch the tummy early, emphasizing controlled, slow rolls and shoulder flexibility for ukemi.

Master the 8th kyu ukemi through four progressively challenging exercises, including the forward roll over the arm with added safety, as you advance to the next level.

Perform circle roll with feet open, slide to the side, throw the legs to the other side, land while reaching with a hand; practice on both sides to build coordination.

Master the forward roll from one foot on a mattress by engaging the full arm, keeping it straight, and lifting the knee and hips forward for a safe, forward transfer.

Learn the front feather fall as a stepwise drill, breaking it into parts, while keeping hands off the ground, hips up, and engaging the legs and back for safe landings.

Master the shoulder roll sequence by linking a forward roll to a backward roll from the shoulder, bridging gaps between exercises for spontaneous, smooth ukemi without thinking.

Practice the circle roll with a partner in a back-to-back stance with open legs, enhancing synchronization, hip positioning, and partner awareness through coordinated, balanced movements.

Perform the circle roll with open legs, then stand up into a smooth Aikido stance, using the leading leg and momentum for a fluid, energy-efficient transition.

Master the backward roll from standing by safely landing with a controlled, smooth motion. Keep hips back, arms forward, head tilted aside, and progress slowly before increasing speed.

Learn the standing forward roll in Aikido ukemi with mattress or layered mats, then bend the knees, drop the hips, and use the hands as a bridge to roll smoothly.

Practice rolling back and forth on the shoulder, switching sides to build a smooth, fluid flow and connect movements for spontaneous, easy aikido ukemi.

practice forward roll from shoulder into a circle roll, keeping the leg straight and extended to the side, linking movements for a smooth, flowing ukemi.

Learn the backward roll with correct standing up to protect the knees and meniscus, keep the knee above the heel, and push up with the hands to avoid knee pressure.

Master forward and backward ukemi from the shoulder with a bokken to build momentum and safe rolling technique.

Master the front feather fall from table position by first touching the ground with the chest, then the fall with the chest forward, emphasizing weight distribution and slow, controlled progression.

Conclude the beginner ukemi build-up by reinforcing fundamental drills that prevent injury and prepare you to roll on the mat, while introducing intermediate, principle-based exercises for adaptability and spontaneity.