Training

Training

Martial arts techniques to improve by specific training.

It does not matter how many techniques you know, but how well you can do each one.

The key to any technique is repetitive work. So you don’t have to think about them to perform them correctly. Waza = technique or a condition response (muscle-memory).

A technique may feel right to you, but with a mirror you can see weather it is right. Insure that your form is correct so you will have the proper technique as you progress over a long period of time and make it a condition response (muscle-memory).

Have the student say out loud before any punch or kick is made. So they may slow down (kime) and learn the technique as needed for kihon.

Punch:         Look at the target (eye, nose, jaw, chest, ribs, sternum, groin, leg, foot, etc…)

                    Hit with the first two knuckles

                    As fast as I can.

Kick:            Look at the Target (eye, nose, jaw, chest, ribs, sternum, groin, leg, foot, etc…)

                    There are four parts to a kick

                    Hit with the (heel, ball of the foot, outer edge of the foot, or instep)

                    As fast as I can

Remember it’s not as important to hit fast, as it is to bring it back faster to protect yourself. When conditioning your body’s physical and mental strengths, they are an essential foundation in developing your skills.

If you train well every day, you will feel more confident when the time comes to perform. put one hundred percent effort into every training session and work toward specific objectives. Do not train for the sake of training itself. Specify your objectives for the day and how to intend to reach them. Plan specific exercises and drills in the amount of time needed and with the intensity necessary to accomplish your daily objectives.   Approach training with the same mental and physical attitude as you would in a tournament. You can not take a relaxed approach to training and decide to turn on the intensity only for sparing.

Equipment:

Some equipment needed may be as follows:

Medicine ball                   Head Gear              Chest Guard           Athletic Cup           Kicking Shield

Hand wraps                      Face Guard            Gloves                   Foot Pads              Small focus Shield

Leather bag gloves           Mouth piece           Shin Guards           Jump rope             Running Shoes

Warming-up:

Before you begin any exercise or routine, you need to warm-up. The better you warm-up the better you perform by bringing blood to the specific muscles to be worked. Working out with cold muscles will increase the risk of strains, sprains, and tears, including tendonitis and bursitis. Knowing that stretching is also important it should not be done with cold muscles either. If the weather is cold, or you’re sore from previous workouts, be especially sure to warm up well. Aim for a five minute warm-up activity. When you break a little sweat, you are ready to stretch. The head and feet are the body’s air conditioning units. Keep them covered in cold weather to keep the body warm. If you think you don’t have time to warm-up, consider the time needed to rehabilitate a torn muscle or ligament. A few methods of warming-up include:

Jumping Jacks                  Treadmill                         Stairs                        Jump Rope

Running in place              Stationary Bike                 Brisk Walk                 Jumping spin

Knee to elbow touch        Bicycling                          Big arm circles           Knee rotation

Head rolls                        Shoulder rolls                  Trunk rotation             Shadow boxing

Kata                                 ABC Push-ups                 Small arm circles

Stretching:

Should only be done after a warm-up activity. Stretching is not just for preventing injuries but for flexibility, speed, and strength as well. Essential qualities needed for martial arts and any sport. Don’t bounce or jerk, move smoothly to the stretch position and hold the stretch for about ten - twenty seconds. Just until you feel a slight tension. Then slowly release and return to your start position. Relax a moment, and extend the stretch slightly farther for another ten – twenty seconds. Back off if it hurts, you will actually tighten up the muscle you are trying to loosen.

If you're not flexible enough to lift your leg very high, (and most of us aren't when we start out). You have to stretch diligently in class, and you have to push yourself a little outside your comfort zone every time you do so. A few methods include:

side bends                        full body stretch               helicopter               seated toe touch

butter fly                          side bends                        hip rotation             standing calf stretch

toe touch                          runners stretch                 hurdle stretch         standing quadriceps stretch

lunge stretch

Basic Training:

Jump rope, using the right size is important. Stand with one foot in the middle of the rope and grip both handles. The tips of the handles should come up to your armpits. If the rope is to long, put a knot on either end until it’s the proper length. Insure you are using the proper shoes such as cross-trainers, for support and cushioning on hard floors.

Jump rope should be done at the beginning of your workout to warm up or at the end of your workout for cardiovascular work. Jump rope for three minutes with one minute rest and repeat four more times or a total of 20 min. The best way to learn is to just do it. Your hands and feet work in sync; as your hands go down, your feet jump up. It is important to find your rhythm. Try jumping once per rotation. Learn how to do the shuffle, which is like jogging while jumping rope. Start by jumping on one foot several times, and then switch feet. Then jump four times on one foot, then four times on the other. Once you are comfortable with that, jump two times on one foot and two times on the other, then one time on one foot and one time on the other. Jump on the balls of your feet, shift your weight from side to side, and keep your jumps low to the ground to maintain a quick rhythm.

For 15 minutes near the beginning of your workout, as part of your warm-ups, you can do some Shadowboxing. You can practice in front of a mirror, on a mat, or at home. You will move around the floor as if you are hitting an imaginary opponent. As a vital learning drill for your techniques start off in fighting stance and throw some front punches. As you start to warm up throw some one-two combinations and then add a back punch. As time progress, add kicks to create more complicated combinations. If a combination is complicated and does not feel right, continue until it becomes muscle memory. Move your head side to side, working offense as well as defense. Imagine your opponent in front of you and throw solid crisp punches. Stay focus, don’t get sloppy or lazy.

Heavy bag work should come after shadowboxing or jump rope. You should be warmed up by the time you begin working the bag. Start off with basic punches and gradually add power as time progresses. This will come naturally because as you get warmer you will be capable of throwing stronger punches.

You don’t necessarily need a trainer to hold the bag. You can control its movements with your front punch and move around the bag. After every combination, go back to your front punch and move either left or right. Go in both directions doing both punch and kicking combinations, bobbing and weaving, slipping side to side, and counterpunching. Working out with the heavy bag should be around eighteen minutes.

A drill in the middle of your workout to increase your defense and offense can be done with pads. It is an excellent way to work on your reaction and timing. To help with hitting your target better use smaller pads, due to the surface area is smaller. While doing this, move around perfecting your foot work, bobbing and weaving, counterpunching, and blocking. Try to do this for 15 minutes.

When you first start learning how to spar, be patient develop your skills and start out easy. Sparing is a highly mental and emotional process, and you want to develop your confidence slowly. In the beginning work on your front punch, your opponent should work on defense only, no punches. After learning how to move around the fighting area and when you fell comfortable then you may throw basic punches only. This is a long process so you will not be scared of getting punched or kicked. After doing this several times you can throw some combinations and basic kicks. Start off slowly, and then build up as your confidence grows. Try to do this for twelve minutes taking breaks in between.

Towards the end of your workout, try using a double-end bag. This is when you can start to be loose, have fun and be creative. This will help you with your hand and eye coordination. For beginners you will throw many punches in the air, but keep practicing and eventually you will find the rhythm of the bag. To make it easier to hit use a large bag with medium tension. The tension on this cord may vary from vary strong to relatively weak. A bag with a lot of tension is faster and harder to hit. The use of this bag is to practice your offensive and defensive moves by; moving around the bag, parry the bag and counterpunch, move side to side and work in both directions. Always counterpunch after a defensive move. Try this for about fifteen minutes.

Another workout that helps with hand and eye coordination to block is the speed bag. It’s just like the double-end bag very frustrating at first. To use it place the middle of the bag at eye level, hit the bag with the side of your hand or knuckles. Let it bounce against the platform three times, and then you hit it again, creating a natural 1-2-3 rhythm. Work with your right hand first, then your left; then switch back and forth from one hand to the other. As you start to get better with it, you can use different rhythms. Try this for about fifteen minutes.

Calisthenics:

Calisthenics consist of push-ups, pull-ups, sit-ups, and the medicine ball.

The regular push up is done with your hands shoulder with apart. Elbows tucked in by your side as you go down and then up. Keep you chin up looking forward and keep your back straight and legs together.

Wide arm push-ups is done with your hands pointing inward, more than shoulder width apart. Bend your elbows outward as you go down. Keep your chin up looking forward. Keep your back straight and legs together.

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One arm push-ups is done with one arm (left) directly underneath your chest, shift your weight to the left and lower yourself down. Your feet and legs need to be wide open. Keep your chin up looking forward and keep your back straight.

Diamond Push-up is done with both hands directly under your chest with the thumbs touching each other and each index finger. Bend your elbows outward as you go down. Keep you chin up looking forward and keep your back straight and legs together.

Pull-up you will need a sturdy bar that is high enough off the floor so that your feet don’t touch the ground when you have a firm grip on the bar. These may be difficult at first; therefore, start with five to ten pull-ups of three sets, more if you are stronger.

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Sit-ups lie with your back on the floor, knees bent, feet on the floor, and hands behind your head interlocked. Using your abdominal muscles, roll up your spine until your shoulders and upper back are above you hips and your lower back is off the ground. Then with out a pause, roll back down until your shoulders are just off the ground and repeat. The only rest position is the up position. Do fifty.

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Crunches lie with your back on the floor, knees bent, feet on the floor, and hands behind your head interlocked. Using your abdominal muscles, roll up your spine until your shoulders and upper back are off the ground. Then with out a pause, roll back down until your shoulders touch the ground, but   keeping your head off the ground, and repeat. Do fifty.

Crunches with a twist is done as you roll up, add a twist at the end of your crunch. As your lower back comes off the ground, bring your right elbow towards your left knee. Then roll down. Repeat this on the opposite side. Do fifty on each side.

Side-crunches are done by lying on one side. Have your hand underneath your head and elbows wide; bring your rib cage towards your hip, and then back down. Do twenty-five each side.

Hip raises with bent knees can be done with your feet on the floor, knees bent, and hands behind your head interlocked, use your lower abdominal muscles t bring your knees up to your chin; then back down in the starting position. Do fifty.

Roll-ups are done by lying on the ground on your back and your knees bent. Bring your knees up toward your chest with your feet off the ground and at the same time bring your forehead to your knees with your shoulders off the ground. Ensure to keep your elbows wide, and go back down and repeat. Do twenty-five.

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Working with the Medicine Ball:

With both people standing, the medicine ball is thrown back and forth. Do twenty

With one person standing while the other person sits. The person standing throws the medicine ball to the person sitting. That person does a sit-up and throws the ball back. Do twenty, and then switch places.

With both people sitting facing each other, one person throws the medicine ball to the other person, who does a complete sit-up and then throws it back to his/ her partner, who completes a sit-up. Do twenty.

With both people sitting back to back, the ball is passed around in a circle. Go around twenty times in each direction.

Coordination:

Coordination is the harmonious balance of all of your body parts, including the brain. Some people may have to work harder on it, than others but concentrate on the path of the movement and the muscles used, until you can execute it comfortably. Begin to increase your speed smoothly and gradually, build up to maximum speed only when you make consistently good repetition at normal speed. For some people, balance and coordination is very difficult to build, but it comes to everyone eventually. Slow, focus practice and determination will bring results.

With balance the karate-ka learns how to fight by using defense as well as attack, to counter as well as initiate, to use a variety of techniques instead of relying on a few.

Hoping on one foot down a 10 foot line and back.

Standing on one leg unsupported with hands on the hips. Close your eyes and time how long it takes to lose your balance. Repeat three times.

Walking on a 2X4

Kicking Combination: Left Front kick, Left Skipping Side Kick, Right Roundhouse Kick

Drills: 1. Uraken, 2. gyaka-zuki, 3. mae-keri, 4. duck, 5. jump and kiate inside the drill any where to

           create a listening tool, balance, combination skills, and coordination.

Accuracy / Distance:

Accuracy is the precision in movement. In sparing, precision is measured by the result of the movement. If the movement reaches its target or performs its proper function, it is considered accurate. If you successfully block a kick, your block was accurate. If you almost block the kick but get hit, you block was inaccurate. To improve your accuracy, practice every movement with an intentional effort to focus the technique onto a specific target. Before you practice any movement, think about the goal of the movement, never practice randomly. When you practice with focus, your sparing will require less thought because you have already considered the function of every movement.

Accuracy also requires a good sense of distance. When you apply force to another body, you must first calculate the proper distance for striking. If the distance is too long, you will not reach the target or the strike will lack power. If the distance is too short, you will not be able to extend the strike fully and it will be cut short by your opponent. To strike accurately, create a distance that will allow you to strike with penetration and finish the technique fully.

Have the karate-ka stand in kumite dachi or kiba dachi, while another student holding a large kicking shield moves forward, so they can kick or punch when the bag is in the proper distance.

Power:

Power is force exerted over time. The more physical strength and speed you have, the more power you can produce. To maximize your power, develop a suitable balance of speed and strength. If you rely heavily on speed, you will be fast, but your impact will be minimal. If you rely on strength your movements will be slow and heavy, preventing them from reaching the target before it disappears. To develop muscles without inhibiting speed, use many reps with small, consistent overloads. Concentrate on weight training rather than weight lifting.

Stamina:

Stamina is the fortitude of mental and physical character to endure or overcome fatigue. Stamina consists primarily of the physical ability to endure prolonged stress. Stress can be performing a demanding activity over a period of time or being physically injured. When sparing, both karate-ka are likely to occur if the fight continues long enough. To increase your ability to endure a long period of difficult activity, develop your heart / lung capacity. Regularly engage in activities that require endurance like distance running, biking, skiing, swimming, long workouts, shadow or partner sparing. Integrating contact training into your workouts, you become comfortable with being hit and anticipate the effects of blows on certain areas of the body. To increase your capacity to endure the stress of being hit and hurt, know how to manage your mind. To withstand an attack, try to remove any negative emotion you have regarding the attacker. Decide on a specific goal to reach to withstand the attack, until you can escape or that you will take the first opening you spot and overwhelm the attacker until he / she withdraws. With a specific goal in mind, you can busy yourself with steps to accomplishments of your goals. This will also take your mind off the physical unpleasantness psychological uncertainty you are experiencing.

Speed:

Speed refers to quickness of the mind, quickness of perception, and quickness of physical movements.

Perception response is the root from which physical speed grows. Without knowing that a response is demanded, the body will never create a speed movement. Develop mental quickness by always being aware of your surroundings and by understanding the possible outcomes of the situation.

Develop physical speed through constant training. Physical speed is enhanced by muscle strength, muscle elasticity, agility, and the capacity for the muscle to respond quickly. To build muscle strength for speed, concentrate on exercises that make the muscle stronger while maintaining flexibility. Stretching will keep muscles from being shortened and tight, enabling them to move more freely. To develop explosive speed by repeatedly exposing the muscles to circumstances in which they must respond quickly. The only way to increase the fast fibers in your muscle is to create a demand in the muscle.   In addition to quick speed of single movements, there is transitional speed, which is the quickness with which you move from one movement to the next. Moving according to the mechanics of your body. Awkward, overextending movements will reduce your speed because of compensation required. Having to compensate for poorly executed techniques wastes time and energy. Once you have finished your intended movement, there should be little to no extra energy expended until you begin your next movement.

Have the karate-ka sit in seiza, with their hands on their lap. You stand behind the student, placing an 8 inch length pvc pipe at a level where the student can just see it, while looking forward, drop it where the student must react and catch it with either hand designated.

Work alone or in small groups. Take a small rubber bouncing ball and throw or bounce it in front or the middle of the group, then start chasing it as it bounces. Teaches hand-eye coordination, reaction time and first step quickness.

A small childhood game that will help in reaction time is a game of jax.

Working with a partner, assume kumite-dachi and have a fellow karate-ka hold a target in front of you. Have your partner at any time say “go”, and as soon as you hear the word, kick the target (using any technique you know). Practice until you can hit the target almost immediately after hearing the signal.

Timing / Rhythm:

Timing is the combination of speed, accuracy, and reflexes. There are two types of timing: action timing meaning selecting the right action at the right time by finding an opening and taking an advantage of it. Reaction timing is assessing your opponent’s offensive movements and selecting the right response by counterattacking. Both types of timing require good perception and judgment, accurate muscular response and correct performance of the intended movement.

Rhythm and timing are often used interchangeably by a fighter. Timing is a specific action that takes place at a specific point of time. Rhythm is a pattern of actions over a period of time. By checking the attacking and withdrawing pattern of your opponent, you can determine his / her rhythm. Sensing the opponent’s ability to make or break the pattern is very important in establishing the rhythm, disrupting your opponent’s patterns and making your rhythm the rhythm of the fight, you will dominate. When you have the dominating rhythm, speed becomes secondary and you can attack at will without hesitation.

To improve timing, several techniques can be done:

Tossing a soft ball (stress ball, tennis ball) to the karate-ka, teaches them timing to hit the ball as it comes closer. Weather the punch is an oi zuki or gyaka zuki both can be effective.

Cutting a 1 foot circle out of a cardboard box can help in several ways, by holding the circle above the student head and letting it fall, allowing the student to punch the cardboard when it becomes chudan level.

Using the cardboard circles again, it can be tossed across the karate-ka (left to right) and allowing the karate-ka to punch or kick it while in kumite dachi or kiba dachi. Using the stance kiba dachi also allows strengthening of the legs.

Dodging:

Have the karate-ka stand in kumite dachi, while another student holds a noodle and jabs it forward towards the student center. This will allow the student to time an on coming attack and dodge it by going back or to the side. Remember to move just enough to be missed, so a counter attack may be made. Some form of evasion:

Ducking                 Jumping                 Weaving                Withdrawing          Back step

Forward step          Rolling                   Angular step          dropping                Shifting

Avoiding

Playing dodge ball, with small balls (stress balls, foam tennis balls, etc…). Will teach them how to get out of the way when a punch, kick or an object is about to hit them. It can also teach how to block as well.

Breathing Techniques:

A good technique to use is to inhale deeply through the nose, then exhale slowly through the mouth. Your breath should go deep into the stomach, making your chest and abdomen move in and out. Doing this breathing technique after a workout or while doing a routine will help your body get enough oxygen and will able you to increase the intensity and length of your workout.

When working out with weights, inhale during the beginning of the lift, momentarily hold your breath during the most difficult part, and then exhale as you finish the lift. When doing a bench press for example, inhale as you lower the weight to your chest, momentarily hold your breath as you begin to press the weight up, and then exhale during the latter part of the movement.

Weight training:

Ensure to warm up and stretch!!!

Working with weights is required only if you are trying to build up muscle. In that case, for martial arts you want to work with light weights at high repetitions to create long, lean, agile muscles.

There are two types of training; they produce different results.

Low reps / high weights = Strength

High reps / low weights = Muscular endurance

Most of these strengthening exercises can be done without weights or equipment, making it suitable for those who do not have access to a gym or equipment. In some exercises, weights or other equipment can be added to enhance the effectiveness or increase the challenge of the exercise.

There are seven important muscle groups. Work out the large groups before the smaller. Why? If you work out the smaller groups first, you can’t work the large ones adequately. For example, if you do a set of bicep curls, you’ll fatigue your arms (small group). Then when you do a bench press to work the chest and back muscles (large group), the limiting factor is not the chest muscles, but the fatigue arms. A rule of thumb for a typical order of exercise would be: Abdominals, thighs, chest, back, shoulders, triceps, and biceps.

Ensure to exercise the opposite muscle groups for muscle balance and injury prevention. Some major muscles and their opposite groups are:

Chest / upper back

Shoulders / lats

Biceps / triceps

First create a program that you can follow and have time for. Just as important as working out each muscle group is also rest. Without rest your muscles will not recover from the stress and rebuild stronger. You will soon start having injuries. Do not over train, many people make the mistake of pushing too hard too fast. Listen to your body. When you are tired – rest. Workouts should be 45 – 75 minutes a session, with a rest day following each workout, thus making workouts being Mon / Wed / Fri or Tue / Thur / Sat.

Use as much weight as comfortable for ten reps. The last rep should be fairly hard to perform. Look at yourself in a mirror or ask your partner if you are doing the technique properly. Once you are able to do more than ten reps, increase the weight. As you begin your new program, you need only to do one to three sets per exercise.

Remember that your strength decreases in a few weeks when you do not exercise. If you take off more than a few weeks, do not try to start where you left off.

Stances:

Hachigi-dachi         Feet shoulder width apart with toes pointed out at a 45° angle. This is the basic ready stance in Karate.

Heisoku-dachi        is formed by placing feet together straight ahead with no distance between them (heels and toes and knees close together).

Kiba-dachi             Feet are parallel and more than shoulder width apart, weight is central and low, with the back straight. The knees point directly to the sides, and the feet should be pointed forward.

Kokutsu-dachi       This is a mirror image of zenkutsu-dachi, where the rear leg is bent strongly at the knee and the front leg is completely straight. The front foot is turned 90 degrees to the side. The body is turned 90 degrees or more away, except for the head. Kokutsu-dachi is a great defensive stance because of the amount of energy stored in the rear leg, ready for a counter-attack.

Kumite-dachi         The stance is shoulder width wide, with both legs slightly bent, the front foot facing straight forward and the back foot pointed outward at about 20-30 degrees. The body should be squarely forward.

Nekoashi-dachi      From a natural walking position shift all the weight onto the back leg and lift the

heel of front foot leaving the ball of foot on the floor. Lower your hips until the front knee is directly over the toes.

Sanshin-dachi        The rear foot should be facing forward or slightly turned in. The front foot should be placed 1 shoulder width apart turned in at 45°. The toes of the back foot should line up with the heel of the front foot. The knees should be bent in towards each other. Hips, body, and shoulders should face forwards. The spine should be straight.

Zenkutsu-dachi      A traditional karate stance. This is a long frontal stance where the weight is mostly on the front leg. The rear leg is completely straight at the knee and extended back. The front foot (toes facing forward), the rear foot is turned out 30 degrees. The heel of the rear foot rests on the ground. The Distance of the rear and front leg should be shoulder width apart. Zenkutsu-dachi is one of the most common stances in kata.

Kicks:
The key to any kick is mastering the four parts in a kick with (balance).

Practice your chambering by placing cushions on the floor or a low object, to kick high enough to kick over the top without knocking them over. Remember to rechamber your kick before returning to the start position. Try this with each kick you know, adding cushions as your skill and flexibility increases.

Whichever type of kick you use, keep control of your arms. Wildly flapping arms widen the area that you must balance on your other leg, and make it harder to maintain balance. Speaking of which, you should slightly bend your supporting leg at the knee to improve your balance.

Mae-keri                Start in kumite-dachi. Swing your right knee upwards as high as it will go, keeping your right foot close to your left knee or higher. Keep your foot up, with your toes curled up so that your foot is already in striking position. Thus if an opponent moves forward unexpectedly, you are still able to use the ball of your foot. As your knee reaches its highest position, swing your foot outwards towards your target. If you are performing a snapping kick, do not move your hips forwards. Instead strike upwards towards your target, delivering a quick flick. If you are performing a thrusting kick, then you should thrust your hips forwards as your leg reaches full extension. Your toes should be curled back, and you should move your foot forwards in a spear-like motion, striking with the ball of your foot. After the kick has struck, retract your foot back towards your other knee, maintaining your balance, in case you wish to deliver a second kick. If you do not, then place your foot back on the ground.

If you use a snapping kick, you should attempt to pull your leg back at least as quickly as you swung it out, thus preventing an opponent from grabbing your foot.

If you use a thrusting kick, you depend on the power of the kick disabling an opponent or pushing them so far away that they will be unable to grab your leg.

Depending on your target area, front kicks can be delivered using the top of the instep (ideal for groin strikes), or the ball of the foot.



Mikazuki-keri        There are two kinds of crescent kicks, inside – outside (uses the outer edge of the foot) and outside – inside (uses the inner edge of the foot). Start in kumite-dachi, swing your right knee upwards as high as it will go, then flick the kick out and sweep over to strike with your foot. The kicking leg travels in an arc, moving across the body. The leg is swung up as high as possible, and then brought down quickly.

            outside          inside

Mawashi-keri         Round kicks are useful because their circular approach path swings them in behind many people's guards. They're great for attacking ribs exposed by a guard too far from the body, and a round kick is great to attack a head that's left vulnerable by a low guard.

Start in Kumite-dachi. Lift your right knee to the side until your upper leg is horizontal. Ensure that you hold your shin up behind your knee, parallel to the ground. A viewer from the front should not be able to see your foot because it should be hidden behind your knee. Now swing your knee in a 90 degree arc forward, and as it reaches its destination, swing your foot out from behind your knee, all the time keeping your thing and shin high. Rotate rote your supporting foot and the hip, by as much as 180 degrees. The further you rotate your hips and foot, the higher you will be able to kick, but the more you compromise your position, and the more you delay your recovery. Having struck your target, you should pull your foot back as quickly as possible to prevent it being grabbed.

Round kicks can be delivered with the top of the instep or with the ball of the foot. The ball of the foot is more powerful, but the instep is easier. At chudan level (ribs) kick using the ball of the foot, at jodan or gedan use the instep.

The more horizontal your striking foot at the moment of impact, the less chance that it will be deflected upwards by a block.



Tobi-keri               There are several kicks that can be made with a jump. For example the side kick can cover allot of distance if you jump while performing it. A jump side kick can be performed by moving your supporting leg in so it is about to touch the foot of your kicking leg. Chamber your kicking leg high and cock the knee 90 degree and kick straight out to the side. As you get better jump with your supporting leg so both feet are off the ground at the same time. Then you will strike out with your kick, rechamber and land. Other kicks are the jump front kick, jump roundhouse kick, jump back kick, etc…



Ushiro-keri            The back kick is a valuable self-defense technique to use if you get grabbed from behind, in which case, you will most likely want to use it against an attacker's shin or groin.

Start in Kumite-dachi. Lift your right foot to your left knee and look behind you over your right shoulder. Kick your right foot backwards so that it brushes past your left knee. As your foot carries on out, your right knee should also brush against your left knee. These two checkpoints ensure that your foot extends out directly behind you rather that drifting out to the side. Strike your target with the ball of your heel and then immediately return your foot to your knee, brushing your right knee and foot against the other knee on the way back. Put your foot back on the floor and look back to the front. At the moment of impact, your toes should be facing down towards the ground.



Yoko-keri              There are three versions of this kick; snapping, thrusting or stamping. Stamping kicks use the sole of the foot and are the easiest to do. The thrusting and snapping versions both use the outside edge of the foot, between the heel and the bone that sticks out in the middle. In order to make this the first part of the foot to strike the target, you'll need to roll your foot over at the ankle as far as you can. The smaller the area of your striking surface, the more penetrating power the foot has.

Start in Kumite-dachi. Look to the right and lift the knee of your right foot as high as possible. The higher you lift your knee, the higher you can kick. Hold your right foot close to your left leg. Bend your left leg to help you to keep your balance. Sharply thrust your right foot out towards the target, bending the ankle and shaping the foot as it travels. If you are doing a snapping kick, then keep your hips in their natural position as you kick, and immediately pull your foot back after it has made contact. If you are doing the thrusting version, you will want to drive through with your leg to get maximum power, and to do that, you may need to turn your supporting foot away slightly so that you can be sure that the back edge of your foot is the part that strikes first. This version depends upon its power to prevent an opponent from grabbing your foot, but once the kick has been completed, return your foot to your knee, just as you would with a snapping version. You can then return your foot to the floor or deliver a second kick.

Punches:               The hand makes a tight fist by curling its fingers towards the palm and placing the thumb over the first two fingers.

Gyaka-zuki            Is performed in exactly the same way as oi-zuki. Reverse punch or back hand punch. The punch is delivered with the opposing hand of the leading foot; if you have the left foot forward, you punch with the right hand. You can pivot your hips into the punch to get the full force of your body behind it.



Haito                      Uses the inner edge of your hand (the thumb side) as the striking surface. Start with your hand in a knife position, and then fold your thumb under your hand. The thumb edge of your hand should be smooth. Start with your Haito extended out to the side, parallel to the ground. Quickly sweep your arm across your body, pivoting at the waist and hips as you do so. Strike the target with the inner edge of your hand.



Nukite                    Uses the tips of your fingers as the striking surface. Position your hand as in Shuto, with your finger tips held even with each other. You can bend your thumb at the knuckle to help strengthen the position. Your fingers must be kept strong so that they won’t bend under impact. Chamber your hand palm up and strike forward with your hand, fingers aiming for the target. Turn your palm down at the moment of impact. Chamber you arm at your side, by pulling your arm back and bending your arm at a 90 – degree angle. Your palm should be facing up, punch forward with your arm. At the end of the strike, twist your wrist so that your palm faces down.



Oi-zuki                  This punch is made in kumite-dachi, and using the same hand as the front leg.

It is a fast punch like a jab in boxing. The fist should be tight, and the two first knuckles of your hand is the striking surface.

Shuto                     Uses the outer edge of your open hand (the little finger side) as the striking side. To correctly position your hand, keep all your fingers and your thumb straight. Keep your wrist straight and your hand and fingers tight. Shuto is chambered, palm up, near the opposite side shoulder. Then, sweep your hand across your body, straightening your elbow as you go. As you reach your target, twist your wrist so that your palm faces down. The other hand should remain a fist on your side.



Tettsui                    Uses the bottom of the hand as the striking surface. Make your hand into a fist (as for a punch), then chamber your hand above the same side shoulder, with the bottom of your hand facing up and knuckles out. Sweep your hand down, so the bottom of your fist strikes the target. This downward strike is effective when striking from above a target area.

Uraken                   Uses the back of the fist as the striking surface. Chamber your fist near the opposite shoulder, with the palm facing outward. Sweep outward from your body, twisting your wrist at the moment of impact so the back of your fist strikes the target area. Ensure to keep your arm loose like wiping it out and striking with the wrist slightly bent to hit with the two front knuckles.

Blocks:

Blocks are very important, and are always first. If someone grabs your shirt with their left hand and is going to hit you with their right. Block the punch because nothing else matters, after that, if you get hit.

Blocks must be quick and accurate. The momentum will help you deflect an attack. Make your blocks as powerful as your kicks and punches. Different blocks are used to block strikes from different directions and to guard different areas.

When sparing, an opponent sometimes try to force you to block so that your body is unguarded or open, and then deliver the strike they originally intended. To help prevent this you should perform most blocks with your forward arm, and with your back arm in position cover your body and head.

Chudan-uke           Is used to deflect punches and kicks delivered to the middle section of the body, including your ribs, and your solar plexus. It is a block that is using the inner surface of the arm as the blocking surface. In addition, you will apply a twist at the end of your block with your arm or wrist. This will help to deflect the strike. This block can also be referred as soto-uke and uchi-uke.



Gedan-uke             Is used to deflect punches and kicks delivered to the low section, using the inner surface of the arm as the blocking surface.



Jodan-uke              A head level defense. The defending arm is brought across the face in a twisting motion (Similar to punching diagonally above the head) to redirect an incoming, jodan attack



Juji-uke                  Arms crossed at the wrist, this technique is effective against kicks or punches of a stronger opponent.



Mountain Block



Shuto-uke              Using the side edge of the hand against a punch to the chest or solar plexus, it is downward and diagonally applied, must be quick to be effective.



Soto-uke                Block from inside (centre of body), towards outside. Using the outer surface of the forearm against a punch to the chest or face.



Uchi-uke                Blocking from outside, towards the inside. Using the inside forearm's inner surface on a punch to the chest or face.



Leg Blocks             You can use your feet and legs to block strikes as well. Drawing your leg up to protect your midsection can block a strike to that area. A crescent kick can knock a strike by a hand technique aside.