Atlanta Judo Midtown
Fall Well with Judo
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What is Strong and Stable?
Strong and Stable is an evidence-based program developed in Europe and adapted by Atlanta Judo Midtown. It’s designed specifically for adults 55 and up who want to prevent falls and reduce the risk of serious fall-related injuries.
For over 30 years, Atlanta Judo Midtown has taught hundreds of students how to throw and fall safely. Strong and Stable combines proven safe-falling techniques with strength and balance training, all rooted in the core principles of judo.
Why Judo?
Judo, which means "the gentle way," was founded in 1882 by Jigorō Kanō. It’s more than a martial art, it’s a lifelong practice in resilience, adaptability, and control. While Judo is known for dynamic throws, one of judo’s foundational teachings is how to fall with intention, also known as ukemi.
What is Ukemi?
One of the first skills judo students learn is ukemi, or the art of falling. These techniques are designed to redirect impact, and protect the body. Ukemi follows four essential principles:
- Protect the head: The head should never touch the ground.
- Get low: The closer you are to the ground, the softer the landing.
- Round out the fall: Rolling spreads out impact and reduces stress on joints.
- Slap the mat: A quick slap with the arm helps absorb shock before the body hits.
These principles help improve balance, awareness, coordination, and confidence. Whether you’re navigating stairs, walking the dog, or stumbling over a curb, everyone can expect to fall at some point. So, why not learn how to fall well?
Why should I be concerned about how to fall?
By 2030, the global population aged 65 and above is estimated to reach a staggering one billion. Falls are the leading cause of injury for this demographic. Older adult falls are common, costly, and preventable.
The fear of falling breeds a scary cycle—avoidance of activity leading to muscle deterioration, a decline in balance, and subsequently an increased likelihood of falls. This fear isn’t merely physical; it can spiral into isolation and loneliness, impacting mental and physical well-being. Studies have shown that the fear of falling directly correlates with the likelihood of falling.
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Data provided by the CDC’s National Center for Injury Prevention and Control and The National Council on Aging (NCOA)
💪 Join Strong and Stable!What are the benefits of joining the Strong and Stable program?
The Strong and Stable program is designed to boost students' confidence and falling-competence. Each week, classes focus on strength-based movements that support key falling techniques. With guided instruction, practice on padded mats, and a supportive class environment, participants develop essential skills to stay active.
This program teaches participants how to:
- Build strength
- Develop coordination
- Gain awareness
- Increase confidence
- Fall correctly
What are classes like?
Strong and Stable is a 6-class course. Each weekly class is 1 hour long, and students begin with warm ups and targeted exercises, followed by progressive learning of falling techniques. Falling techniques are taught on our padded floors, with progressions practiced on elevated crash pads.
What do Strong and Stable students have to say?
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“When a friend told me about Strong and Stable, I was skeptical. Really? A class that teaches you how to fall? After my first class, it made sense that the masters at Atlanta Judo Midtown would teach such a class. I totally feel supported by the entire team at Atlanta Judo Midtown. The kindness, generosity, and support provided are what make the class so great. The encouragement is done with compassion and respect. [Strong and Stable] builds confidence in your physical self, and if you do fall, you have been taught some techniques that could potentially keep you from breaking a bone or suffering severe physical damage.” - Glenn T.
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“As a woman in her seventh decade, I was delighted to learn about a new program for 65+ folks called “Strong and Stable”. For people of my age, falls can debilitate, lead to loss of independence, or worse. Since attending these classes, offered by the excellent instructors at Atlanta Judo Midtown, I am building confidence, through their training, the acquired “muscle memory” will help protect me if I stumble or fall as I continue to age.” -Susan A.
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"I am 78, a retired physician and current participant in the Strong and stable course. I can honestly say that only after 3 out of 6 sessions, I have learned to fall in a way that will help reduce sever injuries as a result of a fall. Everyone 55+ and especially those 65+ will benefit greatly from this course. Do your senior parents a favor and gift them a registration for this course and you’ll have them around much longer to play with their grandchildren and be of help to you." -Dr. Michael K
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Who should take this program?
The Strong and Stable program is designed for older adults who are generally independent and looking to maintain or improve their strength, balance, and confidence through movement. It's a great fit for those who may have mild changes in mobility or stability but are still active in daily life. Participants must be able to get up and down from the floor without assistance and should be cleared by their doctor for light to moderate physical activity. This class is ideal for those interested in a preventative approach to aging well.
Who should NOT take this program?
This course is not appropriate for individuals with serious or unstable medical conditions that limit mobility or require medical supervision. If you experience frequent falls, cannot stand or walk without assistance, have severe joint pain or swelling, get dizzy or lightheaded during normal activity, or cannot get off the ground unassisted, this program is not a safe fit. It is also not suitable for those recovering from recent surgery or for anyone unsure about their ability to exercise safely without first consulting a doctor. This program is not a substitute for physical therapy or clinical care.
Meet the Team
Strong and Stable is led by a team of professional stunt performers who rely on knowing how to fall correctly. Our head instructors bring their film and TV expertise to the mat to help older adults fall safely in real life. All our instructors actively train in Judo, and bring additional backgrounds in Kinesiology, Personal Training, and Dance. In the Spring of 2025, the team traveled to the Netherlands and received instructor training from an established safe-falling program. Strong and Stable instructors combine practical coaching with real-world fall experience on set, on the mat, and in everyday life. From left: Coach Kiyana, Shannon, Matt, and Jacob
How do I sign up?
Click the button below to register for a 6 week course! Please note, the minimum physical requirement is the ability to get up off the ground by yourself. If you cannot, please get medical clearance before signing up.
Strong and Stable Starter Kit
Thank you for your interest in our Strong & Stable program! Check you inbox for our Starter Kit, or check us out online. Reach out with any questions!
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