Supplementary Karate Trainig
- Dynamic Karate Arm Training
In 2007 I decided to do a training DVD to share drills that I myself used to train as well as my students at Pinetown JKA Karate Institute based in Durban South Africa. A large part of our training includes explosive power training so we called the series of drills Dynamic Karate Training. I am repackaging and releasing this series on my YouTube channel.
In this video we focus on dynamic arm strength. Here are three exercises baring the overload principal in mind. An environment is created in which your arms absorb more than what they would normally and in doing that they grow faster and stronger.
- Punching bag pushups
- Lever pushups
- Split Squat Punches
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Dynamic Karate Leg Training
- Jumping Drills
In this video I give various different power jumping drills that is effective for karate and can easily be done in the dojo.
Plyometrics involve power jumping, repetitive bounding and quick force production. When your muscles eccentrically contract, or shorten, then immediately stretch and lengthen, they produce maximal power ideal for karate situations. It is a fast movement that happens over a short period. Plyometrics are ideal for karate-ka or people looking to improve muscular power, speed and strength. They also help facilitate weight loss and help tone and define your muscles.
Plyometrics were originally designed for power athletes. According to Brian Mac, professional sports coach, your muscles achieve maximum power during eccentric contractions, or muscle lengthening. When you immediately follow an eccentric contraction with a concentric — or muscle-shortening — contraction, your muscle produces a greater force. This is called the stretch-shortening cycle. Plyometric training decreases the time between your eccentric and concentric contractions and improves your muscular speed and power.
Dynamic Karate Agility Training
- Ladder Drills
Ladder drills don’t only add an exciting component to a karate class, but help develop vitally important skills for any karate-ka namely agility, foot speed and balance.
Agility is the ability to change the position of the body quickly and with control. This helps karate-ka evade an attack and counter, change angles of attack or defend and counter against multiple assailants.
Balance is the ability to retain the centre of mass above the base of support when stationary (static balance) or moving (dynamic balance).
Any karate-ka will know the importance of agility and balance. How to improve this:
- Practice kihon, kata and kumite.
- Try over emphasize agility and balance requirements with high repetition e.g. ladder drills.
Tip: When performing patterns on the ladder, try and simulate karate technique e.g. Arms in the correct fighting position, legs in a fighting stance kamae where possible.
Over and above benefits: Cognitive: Improved concentration, vigilance and memory. Muscular: quicker muscle contraction, joint stability, improved cardio. And lastly, it is FUN.