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There's nothing like an injury to make you do your technique right. while I was at the Aikikai I hurt my ankle, and to a lesser extent my shoulder while practicing break falls. It was all my fault, because I was so over zealous about doing break falls I jumped (excuse the pun) into them to quickly. Interestingly enough whenever I was thrown into a break fall it wasn't a problem. It was when I was practicing them that I hurt myself.
Any way! Afterward I was occasionally rehurting my ankle during rolls because I wasn't tucking my knees enough and my ankle would slap the mat. OUCH! This forced me to tuck properly afterward to help protect my ankle. I also found in the past that my rolling was good in practice but in throws I would neglect to tuck, and slap, the ankle would hit the mat. Now that it causes pain I make damb sure I tuck properly. Once my ankle heals a bit more I intend to practice the break fall again. Only this time I will take it a bit slower.