Fall to the side, bending at the knee and leaning into the fall.
Contact the floor first with the knee on the same side as the fall. For example, if you are to fall to the right, the right knee will contact the floor first.
Drop your hip over your leg and allow the fleshy part of your hip to hit the floor. You will be in a half-sitting position.
Place the hand on the same side of the fall on the floor, keeping the wrist and elbow flexible and loose. The wrist and palm, not fingertips or ball of the hand, will hit the floor.
Bring the shoulder to the floor next, followed by the back and the head. The shoulder will contact the floor on the bicep, not on the top or front of the shoulder. The back will contact the floor before the head, to avoid bouncing the head off the floor and causing real injury.
Extend the hands behind the body, relaxing the elbows and pointing the fingers toward the ceiling. The impact of the fall will be absorbed through the palms of the hands.
Bend at the elbows and continue to follow the fall through to your upper arms and elbows. Be sure to keep the elbows straight to avoid hitting the ends of the bone, commonly referred to as the "funny bone."
Tuck the head to one side and allow the shoulders to hit the floor. The shoulders will make contact with the floor between the shoulder blades. The sides and tops of the shoulders should take the least amount of impact with this fall.
Allow your knees to fall next. Since you are already on the ground, the legs will naturally follow through with the fall. The feet hit the floor last, if at all.
Begin the front fall practice on the knees. As each level is perfected, progress to different heights, such as crouching and then standing.
Get on your knees and fall forward, using the palms of your hands to stop yourself. The elbows and wrists are bent and loose for this fall to avoid sprains and breaks.
Lower the length of your body to the floor, as if you were doing a push up.
Practice the fall in the same manner from the crouching and standing positions. From the standing position, the knees will contact the floor first, then the palms of the hands, followed by the trunk of the body.