I’m a certified personal trainer and also an inline skating enthusiast. The propensity to fall while on the skates is partially related to how fit your joints and core muscles are. It’s also related to your skating form. So let’s begin first with some exercises you can do to make you as fall-resistant as possible.
Walk backwards on the balls of your feet. This will strengthen the ligaments in the ankles. Walk backwards either in an empty aerobics room, where you can view yourself in the mirror, or on a treadmill. But if you use the treadmill, do not put your hands on the rails. This will negate the very thing you’re trying to accomplish. Add an incline, or walk outdoors up a trail backwards. Just make sure that the trail is fairly smooth, and not winding or curving, or heavily populated with bicyclists. Walking backwards up a hill or incline will strengthen the thigh muscles, as well as the ankles.
Make sure you develop a strong core by doing lower back and abdominal exercises. The lower back muscles are recruited when you inline skate. Thus, a very conditioned lower back will come in handy as you skate.
Make sure your legs are strong from strength training directed at the quadriceps and hamstrings, and also the glutes.
The adductor muscles (outer sides of thighs) are used a lot in inline skating, especially when skating up a hill. I do not recommend using the adductor machine at the gym, even though this works the same muscles. It works them, however, in an entirely different way. You do not need conditioned adductors as a beginner with inline skating, because your primary focus is to develop balance and abilities that keep you from falling. As a beginner, chances are, you will not be tackling any hills on skates.
When you’re skating, posture and body position is very important. The primary reason people fall is because they are standing too straight, and even with a slight arch in their back. This is why falling protection includes elbow pads — because people usually fall backwards on the skates, not forwards. You will be vulnerable to falling backwards if you are skating “too tall,” that is, too erect, like soldier, too stiff. Have you ever seen Olympic speed skaters? Their torsos are parallel to the skating surface. There is a reason for this: It provides stability.
So when you inline skate, maintain a slightly or even moderately bent-forward position. It doesn’t have to be as extreme as speed skaters’ positions. The bent-forward position puts your body weight closer to the ground, and this increases your base of support. Furthermore, if you fall, you’ll fall forward rather than backwards. Falling forward is preferable because your back will be spared the trauma, and you can roll out of a forward fall.
To maintain the bent-forward position, you must use your lower back muscles. This is why a strong core is important. Also, keep your legs slightly bent. Straight legs remove stability and put you at risk for falling. Keep those legs BENT. This will require good conditioning in your quadriceps. If you don’t have conditioning there, your thighs will quickly fatigue in a slightly bent position.