It is frustrared when you know you have learn a specific technique from class, but are unable to apply it in competition. What kind of training methods we should follow in order to link the huge gap between “learning a technique” and “perform it in competition”? Here are the progessive steps:
Stage 1: Technical Learning
- Learn a specific technique, its movements, actions, and body positioning.
Stage 2: Uchikomi (repetitions) (NO THROWS)
- Static Uchikomi: practise with partner standing still to focus on proper technique.
- Shadow Uchikomi: own practise without partner to develop your speed and footsteps.
- Power Uchikomi: a third person who help uke to block your throw.
- Moving uchikomi: practise on the move to develop timing and attacking rhythm (kuzushi = breaking opponent’s balance).
Stage 3: Repetition in Dynamic Setting
- execute the technique in a dynamic setting.
- yakusoku-renshu: cooperative practice so that no strength is required, time and effort are not wasted, to purely practice the technique.
Stage 4: Nage komi (Throwing Practice)
- execute a throw completely over and over again.
- throwing = 1) Kuzushi (break balance) 2) Tsukuri (contact + positioning + setup) 3) Kake (finish the throw)
Stage 5: Randori (Dynamic Action Not Predetermined)
- randori looks like a fight but it is actually NOT a fight, rather, it is a free practice of attack and defend.
- do not move stiffly, robotically.
- do not over-emphasis on power , learn how to let loose your power, focus more on the action and technique.
- use minimal, higher or full resistance, according to your opponents level so both of you will benefit.
Stage 6: Shiai (Competition)
- apply what you have learn from stage 1 – stage 5 and WIN!
article reference: Mastering Judo by Masao Takahashi & The Family
