Mastering

JUDO
Masao Takahashi and Family

Human Kinetics
 Library of Congress Cataloging-in-Publication Data
Mastering judo / Masao Takahashi ... [et al.].
p. cm.
Includes index.
ISBN 0-7360-5099-X (soft cover)
1. Judo. I. Takahashi, Masao, 1929-
GV1114.M375 2005
796.815'2--dc22
2004029108
ISBN-10: 0-7360-5099-X (print) ISBN-10: 0-7360-8518-1 (Adobe PDF)
ISBN-13: 978-0-7360-5099-9 (print) ISBN-13: 978-0-7360-8518-2 (Adobe PDF)
Copyright © 2005 by Masao Takahashi, Ray Takahashi, June Takahashi, Allyn Takahashi, Philip Takahashi, and Tina
Takahashi
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44, 68, 74, 78, 79, 81, 91, 108, 112, 114, 117, 118, 119, 125, 160, 163, 213, and 214 courtesy Takahashi family.
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 This book is dedicated to my father, Kukichi Takahashi
who provided us the opportunity to learn and study judo as a way of life.
And to my many teachers who devoted their lives to judo and its philosophies:
Atsumu Kamino, my first teacher,
Yoshio Katsuta, my sensei at the Buddhist temple in Raymond, Alberta,
Ichiro Abe, who guided me with his wisdom and superb technical expertise,
Katsuyoshi Takata, for his samurai spirit,
Keiko Fukuda, for her devotion to the purity of techniques taught through kata,
and many others too many to mention.
Finally, we would like to acknowledge our students, many of whom are now
sensei themselves. It is our hope that they continue to learn and to teach
and that they will surpass us in their ability just as our teachers hoped for us.
This page intentionally left blank.
 Contents

Preface . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . vi
Acknowledgments . . . . . . . . . . . . . . . . . . . . . . . . . . . . . vii
Introduction: Kano’s Art . . . . . . . . . . . . . . . . . . . . . . . viii

Chapter 1 Evolution From Art to Sport . . . . . . . . . . . . . 1

Chapter 2 Traditional Values and Etiquette . . . . . . . . . 11
Chapter 3 Focus and Attitude . . . . . . . . . . . . . . . . . . . . 23
Chapter 4 Training Methods . . . . . . . . . . . . . . . . . . . . . . 35
Chapter 5 Breakfalls, Posture, and Standing
and Ground Positions . . . . . . . . . . . . . . . . . . 67
Chapter 6 Control Grips and Grip Breaks . . . . . . . . . . . 89
Chapter 7 Standing Combinations and Counters . . . 107
Chapter 8 Physical Preparation
and Weight Control . . . . . . . . . . . . . . . . . . . 135
Chapter 9 Match Plans, Competitive Strategies,
and Tactics . . . . . . . . . . . . . . . . . . . . . . . . . . . 157
Chapter 10 Self-Defense Applications . . . . . . . . . . . . . 169
Appendix: A Listing of Nage-Waza and Katame-Waza . . . . 195
Index . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 208
About the Authors . . . . . . . . . . . . . . . . . . . . . . . . . . . 213

v
 Preface

Mastering Judo focuses on advanced technical instruction for training and performance.
The book encompasses the complex dichotomy of judo as a sport and martial art.
Although many books published on judo are directed toward the beginner judoka,
Mastering Judo is written for the judoka who has already practiced judo and acquired
an introductory level of knowledge (has obtained promotion in belt ranking from
yellow to green or 5th to 3rd Kyu levels). This book is intended for the judoka who
is interested in competing and who also wishes to further his or her knowledge of
judo as both a sport and martial art.
Mastering Judo provides selected techniques that you can apply in competition. The
technical focus is on how you can apply these techniques by utilizing various grips,
movements, setups, and combinations. Information is given on training methods; the
utilization of strategy and tactics; and other considerations, such as weight control
and nutrition and the importance of studying kata. The practicality of judo is depicted
with selected self-defense techniques that you can apply outside the sport.
Mastering Judo is different from other books you may have read on judo instruc-
tion techniques because it is based upon decades of experience from one of the most
successful judo families, the six-member Takahashi family, who among them have
a total of over 200 years of experience and 31 black-belt degrees as competitors and
teachers. The benefits of the book are twofold: First, chapters on history, philosophy,
and self-defense present a broad base of knowledge on judo as a martial art. Second,
the book provides specific information on technical skills and training that will help
you advance to a higher level. We are confident that Mastering Judo will help you
improve your practice, performance, understanding, and enjoyment of judo as an
art and a sport. Your continued progress is valued and expected in keeping with the
spirit of judo.

vi
 Acknowledgments

I want to express my appreciation to my family, all accomplished and dedicated ju-

doka, for their continued support throughout the years. My son, Ray, deserves the
most honorable mention, for patiently compiling all the information and undertaking
the enormous task of writing the initial draft of this book.
Special thanks to Reginald Y. Hayami, for his diligent work on the family and
decorative photos.
Sincere thanks to the expertise of our friend, photographer Barnaba Szluinski, who,
assisted by George Hambleton, graciously took the technical photos.
Thank you to Ed McNeely for the inspiration and opportunity to produce this book,
and to Jennifer Walker for her professional guidance.
Finally, to all the many teachers and outstanding students who have contributed
to making the dojo well-known throughout the judo world.

vii
 Introduction:
Kano’s Art
The evolution of fighting arts was first documented in Japan, with the first samurai
battles recorded around the mid-800s. At this time in history, forms of combat were
designed for the purpose of maiming and killing, both with weapons and without.
Fighting arts used by the samurai were practiced and developed over various types of
terrain and weather conditions. For example, in a prolonged fight in heavy armor, an
advantage could be gained if one’s opponent was made to advance uphill facing the
sun. As the fight descended, possibly to swampy terrain below, the ability to grapple
and hold the opponent to drown him on his back was important. This can be repre-
sented symbolically by techniques still used today.
Takenouchi jujitsu originated around 1532 and evolved from the techniques and
fighting methods used by the samurai, which form the basis for many jujitsu styles
and systems of attack. The art of jujitsu
reached its height in the 16th century,
and numerous styles emerged with
masters and teachers eager to promote
their versions. Many of these styles
were good methods of combat and self-
defense but offered little else. The role
of the samurai began to decline within
Japanese society during the Tokugawa
period. The decline accelerated with
the arrival of Admiral Perry in Tokyo in
Due to rights limitations, this 1853, and the Tokugawa period and the
item has been removed. samurai finally ended in 1868.
Professor Jigoro Kano, the creator of
judo, noticed the inconsistency in the
jujitsu masters’ teachings and realized
no guiding principle could be found
among the vast array of jujitsu tech-
niques. Jujitsu was unsafe to practice
with its kicks, punches, stabs, slashes,
and twists of the limbs, and the fighting
form was abused by those having ill will
toward society (for example, thieves,
ruffians, and prison guards fighting for
Professor Jigoro Kano is considered the creator money). As a result, people thought
of judo. negatively of jujitsu, and it gained a
poor reputation.

viii
 Introduction: Kano’s Art

Inspired by his thirst for knowledge and his background in jujitsu, Professor Kano
believed a more complete version of martial arts could be devised. He realized the
educational value of the practice and study of martial arts techniques. He also envi-
sioned physical and mental training that would have its own philosophy and objec-
tives. At 22 years of age, Jigoro Kano created judo, taking selected techniques from
jujitsu, modifying others, and adding his own. A main feature of judo would be the
ability to engage fully in dynamic fighting without the fear of injury through randori
(free fighting), which was not possible in jujitsu with its many dangerous techniques.
Kano thus mainly developed judo from jujitsu, which had many styles and schools.
The word “judo” can actually be traced to 1724 when Masayori Inoue established Jiki
shin ryo judo, the first school of jujitsu to use the term judo. Professor Kano preserved
techniques he learned from kito ryu jujitsu, which would come to be known in judo
as koshiki no kata (classical forms), that were designed for combat while wearing ar-
mor. He used techniques he learned practicing Tenjinshinyo ryu jujitsu from founders
Masatomo Iso and Hachinosuke Fukuda. Professor Kano chose the term “Kodokan
judo” to differentiate it from jujitsu, which had developed a negative reputation, with
the hope that judo would appeal to a higher class of society.
Initially, followers of jujitsu expressed fierce opposition to judo and threatened its
progress and development. Professor Kano was relentless in promoting judo, how-
ever, and he was able to develop a loyal following that included good fighters, a few
of whom were later dubbed as “the four guardians”: Yoshiaki Yamashita, Sakujiro
Yokoyama, Tsunejiro Tomita, and Shiro Saigo.
A clash between old-style jujitsu and judo came to a head at the 1886 Tokyo
Metropolitan Police Jujitsu Meet, which would decide which martial art would be
used for instruction. The significance of the event would either propel the practice
of judo forward and give it credibility or propel it into oblivion. The 15-man duel
ended with judo fighters winning 13 head-to-head matches against jujitsu fighters,
with the remaining two fights ending as draws. The decisive win gave judo practice
the impetus to spread and take a strong hold as the new martial art of the times.
Thus, within a few years of its creation the technical aspects of Kodokan judo were
well established. By 1922, the Kodokan Bunkakai (Kodokan Cultural Society) formed
two mottos that would guide judo practice: “seiryoku zenyo” (maximum efficiency
with minimum effort) and “jita kyoei” (mutual welfare and benefit).
Professor Kano carefully chose the name “judo” from two Japanese words: “ju” and
“do”. “Ju” can be translated to mean “gentle, supple, flexible, pliable, or yielding.” The
word “ju” is also found in the word “jujitsu”. “Jitsu” or “jutsu” can be translated to
mean “art” or “technique” and represents manipulating the opponent’s force against
himself rather than confronting it with one’s own force. The second word, “do”, gives
judo a unique advantage in concept over jujitsu. “Do” means “the way” or “the path,”
and this part of the word judo implies an accompanying philosophy.
It is difficult to understand the full meaning of judo through a simple translation
of the word. For instance, the word “gentle” to the Westerner may lead to misun-
derstanding of the conceptual definition of “ju”. Although gentle can refer to being
soft or passive, Professor Kano was not opposed to strength in and of itself but rather
to the unnecessary expenditure of strength. Why swing a wooden paddle to hit a fly
when a quick flick of a flyswatter can better do the trick?
“It is not how strong you are but rather how little strength you can use.”
The understanding of “do” is more difficult to grasp. Translated as “the way,”
the meaning of “do” is about more than just the perfection of judo skills and their

ix
 Introduction: Kano’s Art

application. In sport, such as football, the objective is to win the game by scoring
more touchdowns than the opposing team. Players attempt their best to win the
game. The best players are those who are able to perfect the skills of football and
perform them within a competitive environment. Such perfection can be consid-
ered an art—the ability to perform a variety of complex skills and techniques. The
purpose would be to obtain the result of a win or to better one’s statistics such
as yards per run. This is where the sport definition of judo falls short and is not a
“way,” just as jujitsu differentiates itself from judo by only having the objective of
defeating one’s opponent by its application of techniques and holds.
To understand and pursue the “way,” consider both the judo athlete and the non-
competitor. Both can train for perfection and compete to their fullest (that is, to win).
Yet, a difference exists in what a win means to them. The noncompetitor still tries his
hardest to win, although he may not really care if he does actually win. The desired
result in both cases is ultimately to achieve personal satisfaction and learn from the
process of striving to do one’s best. The noncompetitor as well as the judo athlete can
follow the way through understanding the many life lessons that can be learned from
both winning and losing. It is refreshing to see a champion like Yasuhiro Yamashita
(Olympic gold medalist, 1984) following the way through winning and doing his
best to display the utmost respect and humbleness in his many victories. Similarly,
upon Dutch athlete Anton Geesink’s gold medal win at the 1964 Olympics over Akio
Kaminaga (of Japan), a Dutch supporter rushed toward the mat to celebrate. Geesink
waved the fan back to prevent an overt display of victory and to allow Kaminaga the
dignity he deserved upon his defeat.
With a guiding philosophy and a firm establishment of kata (prearranged forms)
and techniques later to be modified and known as the gokyo (1895), a range of
people found judo appealing. Jujitsu gave way to judo, and Professor Kano took full
advantage of this evolution, always taking the opportunity to promote his new art.
Professor Kano was successful ultimately in planting the seeds of judo worldwide.

x
Evolution From
Art to Sport

C h a p t e r
1
 Mastering Judo

T he first dojo of judo, or practice hall, called the Kodokan, was established in
1882 at Eishoji, a Buddhist temple in Tokyo. As membership grew, Profes-
sor Kano, the creator of Kodokan judo, moved the dojo nine times to larger
quarters to accommodate the growth of judo. The word “Kodokan” is derived from
the following: “Ko” means “lecture” or “practice.” “Do” means “the way,” and “kan”
means “a hall.”
The Kodokan was relocated to its final location in the Bunkyo-ku
district in Tokyo in 1958 and is now a modern building distinguished
by a statue of Professor Kano at its entrance. With more than 500
mats in the main dojo, which was rebuilt to commemorate its 100th
anniversary and dedicated in 1984, the Kodokan has lodging, study
and research areas, a library, and a museum. Students from all over the world can
practice at the Kodokan, as it is open to all judoka. The Kodokan is an educational
facility and important symbol for acknowledging what judo is and why it was created.
An analogy to describe the relationship of the Kodokan to judo is the relationship
of Mecca to the Muslim religion.
The International Judo Federation (IJF) recognizes judo as the fighting form cre-
ated by Jigoro Kano. Unlike some martial arts where different federations and styles
are accepted, Kodokan judo is the recognized form that allows for standardization
worldwide. The Kodokan ensures judo is promoted as Professor Kano created it
and upholds its traditions, customs, and etiquette. Kodokan judo teachers stress the
preservation of techniques. Grading is regulated so that every yudansha (black-belt
holder) who is approved is recognized through the standards of the Kodokan.
The Kodokan upholds the traditions of judo as it modernizes in time. Many
people who practice judo are looking for more than just a sport experience. People
are increasingly turning to judo for training in self-defense, physical education, and
sport. But they are also yearning for the old-fashioned traditions and high standards
of etiquette and respect set by the study of Kodokan judo. Figure 1.1 details the
chronology of key events in the evolution of judo, which cannot be covered fully
in this chapter.

The Kodokan Judo Institute is located in the Bunkyo-ku district in Tokyo.

2
 Evolution from Art to Sport

From the Kodokan to the Olympics

As mentioned in the introduction to the book, Professor Kano was tireless in his
desire to see judo accepted in the martial arts community. As a scholar, Professor
Kano was educated, bright, and visionary. He understood that establishing judo as
an Olympic sport would provide the impetus for judo to flourish not only in Japan
but also throughout the world.
The practice of judo as a sport enabled it to gain more public attention outside of
Japan. Contests were being held as early as the 1920s when some European coun-
tries, such as England and Germany, held team competitions. Rules were established
to highlight the spectacular throwing over groundwork so that judo would be ap-
pealing to the spectator. The ability for competitors to engage fully without holding
back out of fear of injury made judo appealing to many people. Many other martial
arts could not replicate dynamic fighting because of their dangerous techniques, and
practitioners of these other forms could only resort to kata-style practice.
Professor Kano became the first Asian member of the International Olympic
Committee (IOC) in 1909. The professor’s persistence over decades paid off, and in
1938 the IOC decided that judo would be included in the 1940 Games scheduled for
Tokyo. Around this time, judo was firmly entrenched in Japan and its practice was
spreading quickly across the continents. Sadly, however, Professor Kano was unable
to witness the fruits of his labor. He died of pneumonia at age 78 during his return
voyage from the IOC meeting in Cairo, and the 1940 Games were cancelled because
of World War II.
The proliferation of judo suffered a fur-
ther setback in 1945 when its practice was
prohibited by the postwar Allied occupation
in Japan. U.S. General Douglas MacArthur
believed judo and its followers threatened
the Allied movement so he banned all judo
and closed down all martial arts dojos (self-
defense schools). MacArthur saw judo as
being too militaristic, and he decreed that
judo was not to be practiced and taught in
schools. As far away as the United States Due to rights limitations, this
and Canada many dojos were closed. As a item has been removed.
result of societal paranoia, 110,000 persons
of Japanese origin were relocated away
from the U.S. west coast and 22,000 were
evacuated outside the 100-mile protected
zone along the west coast of Canada and
many placed in internment camps. Judo
was in jeopardy of losing much of what
it had gained over the years in terms of
development and progress.
In both Canada and the United States
there was discrimination against people
Judoka at POW Camp 101 located in Angler, Canada.
of Japanese decent, many of whom were Left to right: Nobuyoshi Kawano, Sadami Ozaki, Masato Ishibashi,
born on North American soil. In the United and Eiichi Yoshikuni.
States, judo instructors were rounded up

3
 1860 Birth of Jigoro Kano

1882 Kodokan judo created

1886 Tokyo Metropolitan Police Jujitsu Meet

1889 Kodokan enrollment of 1,500 students

1896 Modern Olympic Games held in Athens

1902 Yoshiaki Yamashita travels overseas and teaches President Theodore Roosevelt

1907 Kodokan enrollment of 10,000 students

1909 Kano becomes first Asian on the International Olympic Committee (IOC)

1918 Britain’s Budokwai Dojo is the first dojo to open in Europe

1920 Kano makes first visit to Britain and Budokwai Dojo

1922 Judo mottos established: “maximum efficiency with

minimum effort,” and “mutual welfare and benefit”

1926 Kodokan establishes Women’s Division

1860 1880 1900 1920 1940 1950

1932 Kano makes first visit to Los Angeles (United States) and Vancouver (Canada)
Kano gives lecture and demonstration at Los Angeles Olympic Games

1936 Kodokan enrollment about 80,000 students

1938 Kano dies on ship, Hikawa Maru, when returning from IOC meeting in Cairo

1940 IOC accepts judo in the 1940 Olympic program

Olympic Games proposed for Tokyo cancelled due to World War II

1941 United States and Britain declare war with Japan

Germany declares war on United States

1942 Ban of judo in schools, dojos, and related facilities

Figure 1.1 Chronology of key events in judo.

4
1951 International Judo Federation (IJF) established with nine countries

1956 First World Championships held in Tokyo with 21 countries

1961 Japan suffers significant loss when Anton Geesink defeats Koji Sone at third World Championships, Paris

1964 Judo makes its Olympic Games debut in Tokyo

1967 IJF contest rules established

1968 Judo is excluded from the Mexico Olympic program

1972 Munich Olympic Games

1976 Montreal Olympic Games

Koka and yuko scoring introduced in rules

1979 Seven new weight classes established plus open weight

1980 Moscow Olympic Games

First Women’s Worlds held in New York City

1984 Los Angeles Olympic Games

1951 1960 1970 1980 1990 2000 2010

1988
Seoul Olympic Games
Women’s demonstration event at Seoul Games
Open weight class eliminated
Taekwondo added as second martial art
  in Olympic program
France provides prize money for winners at
  international tournament

1990 Break up of the Soviet Union (USSR)

1992 Barcelona Olympic Games

1996 Atlanta Olympic Games

1997 111 countries participate in the Paris World Championships

1998 New weight classes to be in effect

  Men: 60, 66, 73, 81, 90, 100, +100
  Women: 48, 52, 57, 63, 70, 78, +78
Blue judogi introduced

2000 Sydney Olympic Games

2003 New rules on penalties keeping shido and keikoku

Ne-waza time reduced and Golden Rule introduced
187 countries affiliated with IJF

2004 Athens Olympic Games

2008 Beijing Olympic Games

5
 Mastering Judo

and sent to internment camps. Although judo was practiced within the confines of
the internment camps, it virtually came to a halt in Canada and the United States.
Interestingly, no internee was ever charged with a crime by the FBI or Royal Cana-
dian Mounted Police (RCMP) during the internment period. And, ironically, many
nissei (second-generation Japanese) fought for the United States while their families
were confined in internment camps for no reason except racism. U.S. Senator Daniel
Inouye won medals for bravery fighting for the United States during World War II
in Italy. He was wounded many times, including losing an arm in battle.
Despite these setbacks, the practice of judo continued to evolve, albeit slowly,
just as Professor Kano would have wished. In 1948 the first postwar All-Japan Judo
Championships were held, and the following year the All-Japan Judo Federation was
established. After the war, judo teachers focused on teaching judo as a sport with an
educational basis, in part to deemphasize the martial art for self-defense aspect and
to ultimately regain inclusion in the Olympic Games.
Judo was also taking hold in many countries in Europe, and in 1951 the Inter-
national Judo Federation (IJF) was established. By this time, regular international
competitions were being held in Europe and spreading elsewhere. The first World
Judo Championships were held in Tokyo in 1956 with 21 countries in attendance.
A turning point to the acceptance of judo into the Olympic Games was the suc-
cessful hosting of the 1958 Asian Games in Japan. The Japanese quickly focused their
efforts to get judo into the 1964 Games. Their efforts were helped by the IJF, who
asked each member country to appeal to its own Olympic Committee to lobby for
the inclusion of judo in the 1964 program.
The teaching of judo as a sport was growing rapidly, and its inception in the 1964
Olympic Games in Tokyo was a significant event. The 1964 Games were the first to be
televised and offered a chance for Japan to show judo to the world and to highlight
Japanese dominance in the sport. After considerable debate on what weight classes to

Spirit Is Victorious
In the years leading up to the 1964 ing thrown by floating around him
Olympics, Japanese traditionalists re- (June 29, 1959).
sisted weight classes, believing instead Because of his size and strength, as
that regardless of weight the most well as his technique, Anton Geesink
skilled judoka would always emerge of Holland dispelled the myth that
victorious. Masao Takahashi embod- strength was immaterial by winning
ied the spirit of the open-weight cat- the 1961 World Championships in Par-
egory. He would often enter the open is by beating Koji Sone of Japan. Many
division, where judoka of any weight believe Sone was the technically better
can enter. In a Detroit tournament in judoka although Geesink was regarded
1959, Takahashi took on the “big highly as well. It would be the last time
men,” and his impressive showing the World Championships would be
was described by Frank Moritsugu an open-weight event. Implementing
in the New Canadian as a triumph of weight classes became a harsh reality
technique over size both in throw- for judo traditionalists, especially when
ing and in avoiding being thrown or it was realized that having them was
pinned by doing the Mifune trick of the only hope of having judo enter the
riding his opponent and avoiding be- Olympic program.

6
 Evolution from Art to Sport

use, four divisions were contested: light (under 68 kilograms [150 pounds]); middle
(under 80 kilograms [175 pounds]); heavy (over 80 kilograms [175 pounds]); and
the open weight class, where any competitor of any weight could enter. Japan took
all weight divisions that year except the open division, which was won by Anton
Geesink of Holland. The bigger and stronger Geesink beat Japan’s Akio Kaminaga
with a smothering kesa-gatame (hold-down).
Anton Geesink’s victory for Holland at the 1964 Games prevented a sweep by Japan
and was important for the further progress of judo. Geesink, who trained in Japan,
was highly respected and did much to promote the sport. His win symbolized the
ability of non-Japanese to excel in judo and provided inspiration for others to follow
suit. The success of other nations in judo, despite the dissatisfaction of the Japanese,
was good for the sport. A Japanese-dominated martial art
created by the Japanese would have more difficulty be-
ing accepted by other nations if others believed that their
success was improbable.
The fast growth of judo outside of Japan was in large
part a result of judo being accepted as an Olympic event.
Many sport federations sought to gain prestige and inter-
national recognition for their home countries as a result.
Although judo was excluded from the 1968 Games in
Mexico, the sport was again included in the Munich Games
of 1972 and has been a part of every Olympics since.
Another key moment in the evolution of judo was the
inclusion of women in the sport. The first World Cham-
pionships for women were held in 1980 in New York City.
Women’s judo gained Olympic status in Seoul as a dem-
onstration sport in 1988. Women competed in judo offi-
cially in the Barcelona Games of 1992. Ingrid Berghmans,
Olympic champion from Belgium is considered among
the best female competitors ever, while Tina Takahashi,
Olympic coach for Canada in 1988, did much to further
promote women’s judo, particularly in Canada.
Some of the biggest changes to judo have occurred as
a result of its inclusion in the Olympics. In fact, judo as
an Olympic event now has to contend with conditions
such as spectator appeal, and the IJF has been continu- In 1984 Tina Takahashi became the first Canadi-
an to win a judo gold medal at a World Champi-
ally modifying judo rules as a result. The differentiation onship event. She is pictured here at the 1984
between judo as sport and judo as martial art became more World University Championships.
prevalent as a result. (See figure 1.2.)

Internationalization of Judo as a Sport

The internationalization of judo is likely one of the most phenomenal of any Olym-
pic sport. Judo is truly practiced worldwide, and this spread has been a direct result
of the rapid development of judo as a sport. The beauty of this spread has been the
dissemination of a judo that is standardized in its teachings. The IJF clearly states
that it recognizes judo as that of Kodokan judo. What this means is that if you visit a
dojo in the United States, France, or China, you will find that the judo being taught
is the same—Kodokan judo. Currently, more than 187 national judo federations are

7
 Mastering Judo

affiliated with the IJF, the official organization for Olympic

participation, making judo one of the largest representa-
tive sports. Professor Kano’s vision of judo becoming an
1882 international sport can truly be acknowledged.
Although Japan is still considered the dominant country
Judo created in judo because of its depth of high-caliber fighters, the
spread of judo has enabled many countries to find suc-
cess as measured through the Olympic Games and World
Championships. The distribution of success throughout all
parts of the world has helped the sport of judo thrive and
continually develop worldwide. It is said that judo is one
of the most practiced sports in the world with more than
20 million participants.
Judo parity can be viewed by how competitive the sport
is from an international perspective. Despite the accepted
Judo dominance of judo by Japan, the medal count by other na-
tions at the Olympic Games indicates parity among coun-
tries. Even in judo’s inauguration at the Tokyo Olympics
in 1964, nine countries collected Olympic judo medals—a
good start, considering that there were only four weight
Sport divisions. In recent times, with the inclusion of women and
the increased number of weight divisions, judo’s global par-
ity is even more apparent. In the 2004 Summer Olympics
in Athens, for example, 26 different countries took home
medals in judo.
The reasons for parity in judo are complex but can be
narrowed to some key factors. When the Soviet Union
broke up in the early 1990s, judo immediately became
Sport more competitive at the elite level because many of the
Soviet republics have strong roots in combative sports.
The sheer number of countries practicing judo (187 plus)
indicates judo is practiced globally, so its competitiveness
is gauged internationally by what’s happening. Coaching
2000 Judo and instruction also have improved along with training
methods that further develop the talent pool. The attrac-
tiveness of judo for children helps in developing a strong
young talent base so the transition to senior levels can be
Figure 1.2 Evolution of judo as a sport. made easier. It is not uncommon for junior-level athletes
to do well in senior competition even at the elite level.

Refocusing for the Future

The teaching of judo as a sport became an effective way to introduce it to the public.
People could understand sport, and judo as a sport spread throughout the world
quickly. As we have seen, from its inception and Professor Kano’s dream to see
judo as an event in the Olympic Games, judo has become increasingly important
Takahashi_E3038_112183_fig 1.1_Kareema_R2
to many national sport federations. Emphasis on elite sport created systems of de-
velopment for judo, including an increased number of international competitions,

8
 Evolution from Art to Sport

better training facilities and centers, higher-quality coaching support, and leagues.
This continued support structure by nations vying for international and Olympic
gold provides a forum in which athletes can be expected to train year round with a
full-time commitment.
It is ironic that Professor Kano promoted judo as a sport so that it would gain ac-
ceptance internationally. But those who love judo must take note that a heavy sport
focus can alter judokas’ behavior so drastically that it can override all other aspects
of judo’s teachings. This attitude is contrary to the very fundamental philosophy
of judo (described next) that Professor Kano believed distinguished it from other
martial arts.
“Jita kyoei,” or “mutual welfare and benefit,” is one of two mottos (the other being
“seiryoku zen’yo,” or “maximum efficiency with minimum effort”) that provide the
basis of direction that ultimately will affect the behavior and actions of the judoka.
One cannot be selfish if operating out of jita kyoei. The judoka must work together
with his or her partner to accrue mutual benefit through judo. In randori training,
for example, which looks like a fight, there is “giving” to one’s uke (partner who
receives the action) so that mutual benefit can be obtained. Even with full resistance,
the dynamic actions of randori resemble an all-out match, yet the attitude of the true
judoka is far from that of winning at all costs. The concept of jita kyoei is confusing
and sometimes difficult for the beginner judoka and Western thinkers to grasp. Un-
derstanding this philosophy reveals much of what jita kyoei is all about.
The sport focus eliminates the need for jita kyoei. In sport, the athlete wants to
win and the elite athlete can obtain that objective with a sport focus that narrows
as it becomes more specialized. In many respects, to obtain elite status, one must be
selfish because everything must be directed to the good of the individual aspiring
athlete. The emphasis on competition narrows the teaching of judo, and the judo
athlete is taught judo only as a sport. As a result, parts of judo are disregarded or de-
emphasized. For example, instances of proper bowing are sometimes neglected in the
tournament environment. Fighters bow with their feet apart and arms dangling from
their sides, and they simulate a bow with a quick forward jerk of the body. The judo
traditionalist would shudder at such a display of disrespect for the very act of show-
ing respect for mutual welfare and prosperity. But, little blame can be placed on the
fighter who is so focused on the fight and was likely never taught to bow properly
and even perhaps will never be corrected.
Michel Brousse and David Matsumoto (Judo. A Sport and Way of Life. Ed. Interna-
tional Judo Federation. 1999. Korea. Pg. 113.) speak about the “sportification” of
judo. They provide the following optimistic statement: “Today the judo world has
matured and the abuses of the sport orientation are now compensated by an equal
interest in the educational aspects of judo.”
In many cases, the value of judo for the education of people is not overlooked. More
and more in Western culture, there is a need for sporting activities that can provide
more than the skills of the game. In fact, many of the qualities that sport judo can
bring out in the individual are the same types of qualities that can be acquired through
the motto “jita kyoei.” Sportsmanship, a Western term, is a concept that mirrors the
teachings of judo on how to act honorably as a result of involvement in sport. (For a
further discussion of attitude, see chapter 3.) George Kerr, a highly respected fighter,
coach, and authority on judo from Scotland and an 8th Dan, provides a cautionary
perspective: “If such courtesy is not maintained and the needs of competition prevail,
judo will suffer and decline, as has happened in other Western sports.”

9
 Mastering Judo

There is no question, however, that the development of judo was a result of the
application of judo as a sport. Traditionalists and modernists struggled with its evolu-
tion, yet it was inevitable that change would occur. However, as Masao Takahashi,
8th Dan, remarks: “Running the dojo for only fighters is not good for judo. You have
to teach judo as a martial art.” Similarly, June Takahashi believes the teachings of the
Kodokan tradition and history should be taught to all judoka. Further discussion of
proper judo etiquette is covered in chapter 2.

The values of judo philosophy and tradition, such as jita kyoei and mutual welfare
and benefit, are crucial. Judoka must learn to respect themselves, their bodies, their
elders and coaches, higher-ranking judoka, and others. Students of judo should not
only learn to be physically fit but also fit in spirit by concentration, dedication, and the
ideals of mutual welfare and benefit. Masao Takahashi emphasizes the wholeness of
judo: “We call judo a sport, but, really, it’s the study of a culture.” Read on to chapter
2 for more information on preserving the traditional values and etiquette of judo.

10
Traditional
Values
and Etiquette

C h a p t e r
2
 Mastering Judo

F rom its inception, judo has upheld traditional values and high standards of
etiquette. Professor Kano emphasized these aspects as an important part of
judo, not only to differentiate it from other martial arts but also to fulfill the
purpose of developing the overall judoka and person. Some rules are closely linked
to etiquette and are implemented within competition.
On and off the mat, etiquette is likely the most important aspect of judo. Etiquette
can be described as rules, customs, or ways to conduct oneself within judo. Much of
judo etiquette involves unwritten rules. Many other sports, some more than others,
implement etiquette. For example, in the sport of golf, etiquette is deemed impor-
tant not only for the players but also for the spectators. When a player tees off it is
customary that spectators stay quiet and still and that they refrain from taking pho-
tographs that can disrupt the player’s concentration. In judo, the bow taken toward
one’s opponent before the match is a visible procedure of etiquette that represents
mutual respect.
Two of the main purposes of etiquette are efficiency and safety. Efficiency refers
to the judoka’s conduct and the ability to operate in an effective manner. The formal
start and finish of practice (bowing in and out), for example, are a form of etiquette
that ensures that everyone is punctual, orderly, and prepared to start the practice
session. The bow also is a show of respect to one’s practice partners as an expression
of thanks for participating in the practice or match so that each partner can improve
skills. Safety etiquette in judo is important, and strict rules limit the risk of injury,
especially in activities such as randori, or free-practice fighting.
Etiquette serves another important role in judo that distinguishes it from other
combative activities and martial arts. The emphasis on etiquette maintains perspec-
tive with regard to the higher aims of judo, which was also created to educate and
develop the overall person within society. This perspective is especially important
today when so much emphasis is placed on winning. Maintaining etiquette in judo
does not necessarily mean that the judoka downplays the importance of striving to
win. True judo champions are those who excel as high-level athletes and who display
the respectful behaviors of Kodokan judo. In some respects, etiquette takes judo to a
higher level than just being a sport in which the objective can be simplified to win-
ning the game. Emphasis should be placed on building one’s character along with
one’s technical ability.

Expectations for Respect and Ritual

in the Dojo
Many dojos have their own rules and most, if not all, have been passed on with the
standardization of Kodokan judo. “Dojo,” or “place where judo is practiced,” originally
comes from the Buddhist terms “do” (means “way or path”) and “jo” (means “place
of enlightenment or worship”). This definition helps us to understand the connection
of the dojo and the practice of etiquette in judo.
There are certain rules that are common to all good dojo that you will be expected
to know and observe. Study these well.

1. Students must be punctual at all scheduled meetings.

2. Students must wear traditional keikogi properly with a belt indicating their
earned rank at all practice sessions.

12
 Traditional Values and Etiquette

3. Students must keep their keikogi clean and in good repair.

4. Students must keep their bodies clean and fingernails and toenails trimmed.
5. Students must not wear jewelry or any sharp objects when exercising.
6. Students must not chew gum or have food of any kind in their mouths while
in the dojo.
7. Students must obey the instructions and respect the discipline of their seniors
and instructors.
8. Students must practice only those techniques that have been formally presented
by their instructor.
9. Students of lower ranks must seek to exercise with higher-ranking partners.
10. Students must not engage in idle talk while in the dojo.
11. Students must remain quiet and attentive when not exercising.
12. Students should always be courteous and helpful to each other. The Budo code
of sportsmanship requires that the less adept in rank or physical condition be
protected.
13. Students should help to keep the dojo clean and in good repair.
14. Students must use the correct form of standing or kneeling bows, when en-
tering or leaving the dojo and to each other at the beginning and end of each
session.
15. Students must sit properly while on the mat.
16. Students must always be serious, sincerely entering into the spirit of the art,
especially during randori and contests. The spirit of fair play, obedience to the
referee’s judgement, and giving as much importance to the attitude of the match
or practice as to the results, are of the greatest importance.
17. Students must know the rules of the contest.
18. Students must not misuse the knowledge of the arts.
The following are examples of expectations of dojo etiquette:
• Good hygiene is expected out of courtesy to others practicing judo. Not only
should you maintain good personal hygiene, but also you are expected to keep your
judogi (cotton uniform) clean and in good condition. You must wear footwear when
leaving the mat, and only clean, bare feet are permitted on the tatami or in the prac-
tice area. Keep your tatami clean, and wash or wipe the tatami after each session.
• Proper sitting in the dojo is important for safety reasons. The two accepted sitting
positions are kneeling (seiza) and cross-legged (anza), a less formal sitting method.
Always face toward the center of the mat or action and avoid facing your back toward
shomen, or the side on which persons of higher social rank or seniority are seated.
Never lie down on the mat or lean back on straight or outstretched arms or legs.
You could suffer serious injury if someone is thrown and happens to land on your
outstretched arms. Another reason you must remain seated properly is to uphold
orderly conduct and better appearance in the dojo.
• Bowing is an expression of respect and gratitude. Judoka partners bow toward
each other before and after they practice. The bow represents expressing apprecia-
tion to your uke because one needs a partner to practice with in order to improve.
Be sure to bow upon stepping on the tatami and upon leaving, and together with the
class before and after the practice session.

13
 Mastering Judo

A Judoka and a Gentleman

Ray Takahashi was thoroughly impressed on approached me on the side of the tatami. As he
meeting Sydney Olympic champion Kosei In- bowed to me, dripping with sweat, you could see
oue of Japan only a few months after Inoue’s the sincerity in his bow and his politeness when
Olympic victory. Takahashi dropped in to Inoue’s Noriaki Kiguchi, a teacher at Tokai, introduced
training practice unexpectedly and was con- me as a guest. I thought to myself that he had
cerned that he was disrupting the Olympic vic- just won the Olympics and had the courtesy to
tor. Takahashi recalls: “Inoue was in the middle show respect to me—a visitor who just wanted
of nage-komi and when asked to come over to to meet him. It was a nice display of judo by a
meet me, he stopped, bowed to his partners, and champion fighter.”

Left to right: Kosei Inoue, Ray Taka-

hashi, and wrestling coach from Japan,
Noriaki Kiguchi. This photo was taken
during practice at Tokai University a
few months after Inoue won gold at the
2000 Sydney Olympics.

Many other forms of etiquette are expected that relate to overall conduct and man-
ners as an individual. You are expected to listen attentively during instruction and to
learn by watching others if sitting on the side. During randori, you must fight hard to
get the most out of practice. You are expected to respect higher-ranking judoka and
your elders. Extend this respect to your fellow judoka as well because in judo one must
cooperate and demonstrate appreciation and give-and-take during judo practice.

Etiquette in Modern-Day Sport

As rules evolved as the sport of judo evolved, an attempt was made to maintain eti-
quette within competitive judo. Respectful conduct is expected whether one follows
etiquette or rules, and both intertwine with each other. Around the 1950s, as judo
was taking hold throughout the world, a conscious decision was made to preserve
the tradition of judo in the construction of rules. It was deemed important that, along

14
 Traditional Values and Etiquette

with maintaining judo traditions (including techniques), three other goals be met.
These goals include keeping judo safe, promoting attacking judo, and maintaining
the fairness between contestants.
Today, with the increased development of judo and the elite athlete, rules have
become complex, particularly if one compares today’s rules to those espoused in
the first duel matches of the 1800s. The first rules established by Professor Kano
reflected the needs of society to modernize while forging a national identity with
emerging Western influence during the Meiji period in Japan. In addition, as the
competitor becomes more sophisticated in adapting to rules, the rules have been
adjusted to promote the active and dynamic judo that spectators demand to see.
The introduction of the blue judogi in 1998, for example, was a significant change
to better promote judo, which was resisted by the traditionalists who preferred
keeping the judogi white to keep with tradition. Many proponents of the blue ju-
dogi (including IOC member Anton Geesink) believed it would provide the change
needed to better expose judo to the media and the public. Those against the change
(largely in Japan) believed it would erode the tradition that judo holds in such high
regard. Traditionalists saw the temptation to change the color of the judogi as un-
necessary and were wary of knee-jerk reactions that could permanently alter the
sport and art.
Likely the most prominent changes in judo have occurred as a result of judo be-
ing practiced as a sport. In the beginning, final matches were as long as 20 minutes
as opposed to today, when final matches last only 5 minutes and are shorter for
women and for those under 20 years of age. Competitors used to kneel when fixing
their judogi, and before 1976 there were only waza-ari and ippon scores (no koka
and yuko). The impetus for change has been initiated largely by judoka in Europe,
who are constantly attempting to improve the sport and make it more appealing to
spectators. Implementing the blue judogi is an example of how the Europeans suc-
ceeded over traditional Japanese judoka who opposed it.
Much of judo etiquette and traditions have been maintained, however, in modern-
day competitive judo. This preservation ensures the link of today’s sport to the origins
of judo. Some of these traditions include the following:

• Bowing. Again, bowing is a demonstration of respect, particularly by the judoka to

the sensei (teacher). Bowing is a must for all competitors and officials in competition,
and a guide to bowing is stated within the IJF rules. Judoka are not only expected to
follow bowing customs in the dojo but also to continue such respectful customs off
the mat.
• Randori. The training method of randori has considerable value that is applicable
off the mat. The dynamic nature of randori’s free movement without direct resistance
to force allows the judoka to choose and pursue physical actions with consequence.
If technical conditions are right, the judoka may be successful in his or her attack.
Conversely, if a poor attack is initiated the judoka can be countered and fail. The
uneducated observer may misinterpret randori as a “fight” and see judo as a violent
activity, especially when both partners are of similar ability and weight and they
fight to the maximum. However, randori actually teaches consideration for others
because, if done correctly, both partners should benefit. If one partner is higher skilled
then he or she should adjust his or her level down to use less strength and focus on
defensive skills, combination, or secondary techniques to equalize randori. There is
little benefit to either if the physically and technically superior partner continually
dominates the other, which also portrays a selfish approach to learning judo.

15
 Mastering Judo

• Belt ranking. Judo is unique to most Western sports in that a ranking system is
in place for each judoka that is designated by the color of his or her belt. A white belt
signifies a beginner, and a black belt indicates high proficiency. Progression can be
based upon contest performance and technical ability. A person’s contributions to the
dojo, judo organization, and to others are also taken into consideration for promotion
to the next rank. Kyu grades are designated for ranking below black belt, and Dan
grades are for black belts. Although different countries may have some variations in
color, the progression typically goes as follows starting with white for beginners and
progressing to black:
• White (6th Kyu)
• Yellow (5th Kyu)
• Orange (4th Kyu)
• Green (3rd Kyu)
• Blue (2nd Kyu)
• Brown (1st Kyu)
• Black (1st Dan through 5th Dan)
• Red and white, or black (6th Dan through 8th Dan)
• Red or black (9th and 10th Dan)
When a judoka achieves a black belt, the person becomes a 1st Dan holder and
can progress upward. When 6th Dan is achieved, a red and white belt or a black
belt may be worn. Ninth and 10th Dan can wear all-red or all-black belts (men
and women must wear a solid-colored belt during competition). Some women,
however, prefer to wear a black belt with a white stripe to preserve tradition and
to distinguish women’s judo from men’s, although women do not wear a white
striped belt in international competition. Performance in competition can be used
to accelerate progression, after which factors such as service, experience, and con-
tribution are valued.
Ranking serves several purposes. First, it clearly shows others the level of rank
by the color of the belt worn. Lower-ranked judoka are expected to show respect
to senior-ranked judoka. This seniority system is part of the etiquette of judo that is
valued in other martial arts as well. Ranking provides a method of evaluating those
judoka who are not fighters and competitively inclined. Placing value on acquiring
technical proficiency is one of the great features of judo as it preserves standardiza-
tion and promotes further study and practice. Within the dojo, ranking can serve
as a safety mechanism by indicating the level of ability of others, which can be
important in practice. A yellow-belt holder, for example, would approach randori
differently with a fellow light-colored belt holder than if she were matched with a
black-belt partner.
• Terminology. Using the Japanese language for various terms, techniques, and
rules standardizes judo terminology. With a consistent terminology, techniques and
original meanings are preserved that otherwise could be altered and adapted over
time, particularly given the international influence on judo. Judoka worldwide,
therefore, are able to know exactly what is meant and expected when one is to
perform, for example, uchikomi (repetitive throw entries) or a specific throw, such
as osoto-gari.
• Conduct during competition. The judoka is expected to display good conduct as
a competitor and as a person, both on and off the mat. Proper conduct includes

16
 Traditional Values and Etiquette

A Case of Mistaken Identity

When Soviet fighters became interest- similar to those of judo, and sambo
ed in judo when it became an Olympic practitioners also wear a jacket and
sport, judo was taught not as a system a belt. Unfortunately, it was reported
with great educational benefits but that the Soviets manipulated the rank-
rather as another sport in which to ing system against the Japanese at one
gain medals. Soviet judo instructors of the earliest international tourna-
had little regard for the traditions of ments by wearing belts of various
judo because it coincided well with colors that did not reflect their true
their own combative self-defense rank. Not surprisingly, they did quite
system called “sambo” (also written well despite their lack of etiquette with
as “sombo”). Sambo had techniques regard to the belt-ranking system.

following etiquette rules such as wearing zori (footwear) when off the mat and
bowing when leaving the mat and to one’s opponent before and after a match. Ac-
ceptable conduct also includes respecting officials and other seniors, such as other
coaches.

Competitive Rules
It is fitting that tradition is upheld in judo competition, and records indicate the “Red
and White” judo matches have been held in Japan since 1884. The Kodokan still
holds the annual tournament, and it is considered the longest-held sporting event in
the world. Although the rules in judo are far different today, Professor Kano estab-
lished rules and had the foresight to document them, and some are still preserved in
traditional competition. Similar to the rules of today, the early rules were established
with objectives to ensure safety and fairness, to encourage action, and to make judo
appealing to spectators.
Most tournaments use weight to classify competitors in categories. In younger
age groups (below 20 years), age and rank are classified. Men and women compete
separately from each other, although most tournaments hold men’s and women’s
championships together so they compete alongside each other. International matches
at the senior level are five minutes in duration, whereas children’s matches can be
as short as two minutes. The number of matches in which a contestant may partici-
pate depends on his or her advancement by winning and the number of competitors
fighting in the same weight class. Usually, a winner may have five or six matches
over the course of a tournament day.
Matches are officiated by a team of three officials. The referee conducts the match
while two judges sit at opposite corners to each other. A “majority of three” is used
for assessing scores, and penalties are recorded on a visible scoreboard operated by the
scorer and timer. All terminology used follows the Japanese language and includes
hand gestures. The contest area is a square and measures at least 8 by 8 meters (about
26 by 26 feet) and is no larger than 10 by 10 meters (about 33 by 33 feet). A 1-meter
(about 3 feet) danger zone (in red) forms the perimeter of the square and is part of
the contest area. A safety zone of at least 3 meters (10 feet) surrounds the contest

17
 Mastering Judo

area and forms the out-of-bounds area. At the start of a match, contestants bow to
each other from designated marks on the tatami. The marks are placed 4 meters (13
feet) apart, with the blue competitor on the referee’s right side and the white com-
petitor to the referee’s left. After bowing, the contestants wait for the referee to start
the match by announcing, “Hajime!” (start).

Scoring
Once ippon (a full point) is scored, the fight is over regardless of the score or who
was winning up to that point. Similar to the knockout punch in boxing, ippon can
occur anytime; in fact, some matches have lasted only a matter of seconds. The
rules of competitive judo have evolved to preserve the action and spectacle that
features ippon judo. Ippon determines the match and is achieved by throwing,
holding, or making one’s opponent submit through an armlock or choke. If ippon
cannot be scored over the course of the five-minute match, the competitor with
the highest scores of waza-ari (half-point), yuko, and koka determine the winner.
Matches that end with no score or a tie continue into an overtime period where
the first score wins.
Ippon judo highlights the fighting attitude that a judoka possesses when competing.
Judoka seeking to score ippon are typically offensive and possess a dynamic fighting
style that is a pleasure to watch. Ippon judo is said to be derived from feudal times
when warriors needed the spirit to end a fight to ensure their survival. Similarly, a
judoka scoring ippon finishes his or her opponent off decisively.
Judo matches can be action packed, aggressive, and full of intensity. Some match-
es, however, vary in their presentation and can take a more defensive or tactical
approach while still maintaining the competitors’ quest to win. To the uneducated
spectator, judo can be difficult to follow because of
the numerous situations in which competitors can
engage during the pursuit of victory. Although close
or low-scoring matches can be exciting, there is pres-
sure from competition-rule-making committees to
make it appealing to spectators regardless of whether
they are knowledgeable of the sport. Spectator ap-
peal, unfortunately, is an important evaluation fac-
tor for Olympic events, and judo has fared poorly in
the past.
Competition rules are constantly being reviewed
to make the sport more attractive to spectators. At
the 1997 World Championships in Paris, the rules as
applied by the officials indicated startling statistics. It
was recorded that for every two technical scores, one
penalty was recorded. This high number of penalties
was largely a result of the interpretation of stalling and
noncombativity.
How to Score Ippon (Full Point)
• Throw your opponent on his or her back with
considerable force and speed.
Allyn Takahashi throwing his opponent with left • Hold (osae-komi) the other contestant for 25
hidari seoi nage for ippon. seconds.

18
 Traditional Values and Etiquette

• Apply an armlock, choke, or hold-down to make the opponent indicate submis-

sion by tapping twice or more or by saying, “Maitta” (“I surrender.”).
• Score two waza-aris, which combine to score ippon (waza-ari awasete ippon)
and can be obtained by scoring a throw or hold-down.
• Your opponent is penalized with hansoku make (disqualification).
How to Score Waza-Ari (Meaning “Technique Exists; Almost Ippon”)
• You throw your opponent with control, but your technique is partially lacking in
one of the other three elements necessary for ippon: largely on the back, speed,
or force.
• You hold your opponent for 20 seconds but less than 25 seconds.
• Your opponent is penalized with keikoku or three shido-level penalties (explained
later).
How to Score Yuko (Meaning “Effective”; Almost Waza-Ari)
• You throw the other contestant with control, but your technique is partially
lacking in the other three elements necessary for ippon: largely on the back,
speed, or force.
• You hold (osae-komi) your opponent for at least 15 seconds but less than 20
seconds.
• When your opponent is penalized with two shidos, you are awarded a yuko.
How to Score Koka (Meaning “Effect, Advantage”; Almost Yuko)
• You throw your opponent onto one shoulder, the thighs, or the buttocks, but
not the back, with speed and force.
• You hold (osae-komi) the opponent for at least 10 seconds but less than 15 sec-
onds.
• Your opponent is penalized with a shido.

Japanese Judo in Jeopardy

After Japan’s questionable perfor- traditional skill and take ippon, Japa-
mance at the 1988 Seoul Olympics nese judo will be okay. Once foreign
there was much talk of the future of players recognize the marvelous Japa-
Japanese judo. Some believed it was nese style of judo, they will adopt the
in jeopardy and would eventually be same route we are taking.”
surpassed by other countries. Others Japan’s domestic tournaments still
believed changes in fighting style and keep traditional rules that do not score
strategies were needed. Most were not the lesser scores of koka and yuko.
happy with how judo was progressing This type of scoring encourages the
to where foreign fighters aim to win judoka to go for ippon. At the Ath-
by accumulating the scores of koka ens Olympics, Japan reestablished
and yuko. After much discussion and itself as a dominant nation, placing
reflection, it was decided that ippon first in judo overall. One of the stars
judo would remain the objective of of the Games was Tadahiro Nomura,
Japanese judo. As 9th Dan Toshiro who won his third Olympics with a
Daigo explains: “As long as we show display of spectacular ippon judo.

19
 Mastering Judo

Judo rules reward the quality of the technical score (for example, throw), so if
waza-ari (almost ippon) is scored it is regarded higher than any number of yuko
or koka scores (lesser technical scores). Similarly, any number of kokas, the lowest
technical score, is not enough to beat a yuko score. Before 1976, waza-ari and ippon
were the only technical scores recorded. The lesser scores of yuko and koka were
added to acknowledge and keep track of any advantages the competitors acquired
throughout the match.

Penalties
One of the main features of judo, the ability to engage fully yet safely, is what helped
elevate it above other martial arts such as jujitsu. Given the combative nature of judo
(throwing someone on his or her back to the tatami, bending back the arm, and so
on), strict rules must be in place to ensure the safety of participants. Infractions to
the rules result in penalties.
In 2003, the IJF Refereeing Commission proposed to simplify the penalties to only
two levels of severity: shido (slight infringements) and hansoku make (grave infringe-
ments). The penalties correspond directly to the “positive” scores of ippon, waza-ari,
yuko, and koka. That is, when a competitor receives a shido, one’s opponent (the
nonoffending judoka) receives the corresponding score of koka. Similarly, a second
shido would result in the awarding of yuko to the nonoffending judoka, and a third
shido would convert to the opponent’s scoring of waza-ari. The fourth and final shido
would result in hansoku make, or disqualification.
Hansoku make (disqualification) Ippon
Shido (slight infringement) Koka
Here are some examples of penalty infractions:
• Shido: “Negative judo,” false attack, stalling, overly defensive posture, squeezing
the opponent’s trunk with leg scissors, applying a choke across the opponent’s chin,
applying a technique outside the contest area, intentionally fleeing the mat

The Rules
The rules, once set, allow the athlete ones have emerged as a result. No
and coach to come up with ways to longer can the term “kuzure,” mean-
best work within the framework to ing variation, be used to encompass all
obtain the goal of winning. In other the changes that have resulted to the
words, when the koka score was in- techniques in modern judo. Toshihiko
troduced it would be a matter of time Koga, who is credited with perfect-
before techniques were designed to ing the “wrong” shoulder technique,
just score koka. Judoka will adapt to sode-tsurikomi-goshi, has a personal
the rules and even manipulate them maxim to follow “a new wind,” or to
to achieve the goal of winning. Tech- maintain the openness to seek chal-
niques have been modified, and new lenges with new approaches.

20
 Traditional Values and Etiquette

• Hansoku make: Intentionally falling backward when the other contestant is

clinging to one’s back, wearing a hard object (such as a ring, bracelet, or braces),
intentionally endangering or injuring the opponent’s neck or spinal vertebrae,
taking actions that may be against the spirit of judo, such as disregarding the
referee’s instructions

Other penalties occur as a result of a judoka’s failure to comply with rules of

etiquette. A judoka who is not wearing a proper uniform or who disregards the ex-
pectation of hygiene can be turned away from competition and his opponent would
then win the contest by “fusen gachi” (win by default) or, if the contest has already
started, by “kiken gachi” (win by withdrawal).

Scoring and Boundary Lines

Considerable action occurs near the edge of the mat. There are many reasons for this.
If one contestant attacks but is unsure of succeeding, the action can be inconsequen-
tial if it goes out of bounds. Some judoka play the edge of the mat and use it to their
advantage (see chapter 9).
The danger zone (red perimeter) is part of the contest
area. Once either contestant steps outside the zone or
14 t
contest area (stepping on line is “in”), it is considered 6m o 16
4 to 1 m 8 t m
out and any technique applied is not valid (see figure 1 1 0 o 1
8 to 0m
2.1). When one contestant throws his or her opponent
outside but stays in long enough for the effectiveness Contest area
3m
of the technique to be clearly apparent, the technique
will be considered in.
Danger area
When a throw is started with both contestants
Safety area m
inside the contest area, but during the action the 3
contestant being thrown moves outside the contest
area, the action may be considered for point-scoring
purposes as follows: when the throwing action con- Figure 2.1 Observing the boundaries of the com-
tinues uninterrupted and the contestant executing petition area is crucial in scoring.
the throw stays within the contest area long enough
for the effectiveness of the action to be clearly apparent.
If a throw such as ouchi-gari is attempted and the sweeping leg goes outside (grazes
the safety area), the throw will be valid for scoring if the attacker did not place any
weight on the foot or leg outside of the contest area. In ne-waza, the action is valid
and may continue so long as either contestant has some part of the body touching
the contest area.

Golden Score Contest

When the match is tied at the end; when the contestants have obtained no scores;
or when kokas, yukos, and waza-aris are the same for each Takahashi_E3038_fig
contestant, the match is
2.1_112783_Kareema_R2
decided by the Golden Score, where the first score or the first penalty awarded wins.
The Golden Score is probably the most exciting recent rule change because it provides
overtime sudden victory. This scoring eliminates the yusei gachi (win by decision)
made by the officials and leaves the final win in the hands of the competitors.

21
 Mastering Judo

Common Terminology of a Judo Match

Hajime Start
Matte Stop, break
Sono mama Do not move, freeze action
Yoshi Carry on, continue
Osae-komi Hold-down is effective
Toketa Hold-down is broken
Sore made That is all, end of the match
Hantei Request for decision
Sogo gachi Compound win (for example, waza-ari plus keikoku)
Jikan Time-out
Maitta “I give up” or “I surrender”
With etiquette and scoring firmly grasped, turn to chapter 3 to enhance your train-
ing with the proper focus and attitude.

22
Focus and
Attitude

C h a p t e r
3
 Mastering Judo

P rofessor Kano was explicit in identifying that mental training in judo is equal
in importance to physical training. Kano intended that judo should be a system
for both moral and educational development. These objectives are relevant to
both the competitive and noncompetitive judoka. Serious study in judo requires a
great deal of dedication, focus, and discipline that must be instilled and maintained
to develop a sound psychological makeup.
Three types of attitude are discussed next: training attitude, competitive attitude,
and personal attitude. First, training attitude refers to your willingness to train and the
work ethic that you develop through regular practice. Second, a competitive attitude
refers to your psychological makeup before, during, and after a competition. And
third, your personal attitude is the overall attitude you develop, which is a reflection
of you as a person both on and off the mat.

Training Attitude
The training attitude reflects the judo “process” that you go through as a judoka.
Much can be learned and acquired through judo’s training process, and the most
important aspect developed is your work ethic. Good judo takes time to develop.
The perfection of technique, the acquisition of timing, and the ability to react in a
dynamic setting take years of practice. Regular training is necessary, and you must
understand that improvement will sometimes come slowly; to improve you must be
patient and consistent. Some judoka enter tournaments without being well prepared
or without regular training. Those with natural ability can do well at first. Eventually,
however, taking a nonchalant attitude toward training will catch up to them, and
they will lose to the better prepared. The adage “hard work pays off” is simple but
must be adhered to with good faith because success is a product of solid preparation.
Without exception, a sensei, or coach, looks for a strong work ethic in a judoka as
one of the most important qualities for judo success.
If you do not work hard, you cannot expect to be successful. Only you know the
level of effort you put out. Hard work may not pay off immediately, but you will
experience some form of success either soon or at a later time. Lack of effort will cost
you in some way, and success may occur when you least expect it.
Many judoka expect results or immediate rewards after a brief stint of hard work.
Unfortunately, progress can be slow to attain; sometimes you may feel as if you are
enduring a plateau or slump. When a training plateau occurs, you must maintain a
positive attitude and have the patience and persistence to work through and out of
it. Often, too, you may feel as if you are not improving even though improvement is
actually taking place. Improvement in judo can be compared to paint drying in the
sun. Paint dries slowly, and in the sun it may even look as if it is still wet. Although
the paint looks wet, it has progressed and is drier; so, too, do you improve slowly
but surely, although sometimes almost imperceptibly. Next are several strategies for
improving the training process.

Practice Regularly
For the best chances to improve, you should engage in regular training. Regular-
ity of practice refers to practicing on a continual basis. To maximize training and
learning, avoid long breaks and irregular attendance. For example, consider the
following:

24
 Focus and Attitude

Case 1: 20 practices spread out evenly per week over 40 days

Case 2: 20 to 25 practices sporadically scheduled “whenever” over 40 to 50 days

In case 1, when practices are spread out consistently over time, you are able to
make adaptations and improvements because it is possible to make your progression
continual after each expected training session. When practices are sporadic and un-
predictable, as in case 2, you follow a haphazard practice schedule where no structure
can be put in place. With irregular practice you are subject to greater inconsistencies
and even injury, even if the total number of practices is similar in number to the
consistent practice schedule in case 1.
It would be a safe assumption to say that all great judo champions have had an
outstanding work ethic. To win at the elite level, hard work and dedication are a must.
Training attitude, however, does not only apply to elite fighters; the noncompetitive
judoka may train with similar dedication but for different objectives. A nonfighter
may focus instead on perfecting other aspects of judo, such as kata or technique. Both
require good training attitudes despite having different goals.
The attainment of perfection by both competitive and noncompetitive judoka
makes judo attractive to many who develop strong training attitudes. Perfection in
judo follows a tangential line so that learning is continual and, some say, impossible
to achieve. Judo is a lifelong endeavor, and a good training attitude is required.

Understand Judo
It is important to know more about judo from all aspects, not just practicing and com-
peting (randori and shiai). Unfortunately, many judoka lack the basic knowledge of
judo history and why tradition is so important. Strive to become better educated in
judo, which in turn will give you a better appreciation of judo as an art and a sport.
Knowing more about judo allows you to approach it in different ways, which can
suit your needs as you become more proficient.

Set Goals
Goals are not just for fighters. Those who compete naturally set competitive goals,
which serve to motivate and provide focus to their training. Nonfighters are equally
apt to aspire to achieve their goals. Whether you are a competitor or a noncompeti-
tor, the act of pursuing your goals will inspire and motivate you to follow through
on what you hope to achieve in your judo.

Learning Is Ongoing
There was a period when there was serve the highest level of 10th Dan. In
no living 10th Dan in judo. Unlike fact, only 14 judoka in the history of
some martial arts in which there are judo have had the privilege to acquire
countless 10th Dan and masters and a Kodokan 10th Dan, 5 of which were
experts everywhere, in judo, practi- awarded posthumously. Such humil-
tioners acknowledge that no one can ity reflects the dedication needed for
achieve total perfection because learn- completeness in judo. The training at-
ing is ongoing. Those in the “waiting” titude represents the mental quality
believed they were not worthy to de- required for aspiring to perfection.

25
 Mastering Judo

Goals should be task oriented and of two main types—short term and long term.
Goals also need to be realistic (get black belt in one year?) and multileveled so that
meeting short-term goals can build toward meeting long-term goals (get brown belt
first!). Performance goals are important but are not always good indicators of progress.
For example, if you win a tournament (a goal) then your goal has been achieved.
However, what if you only beat opponents who were at a considerably lower level?
What if you actually fought poorly? Conversely, what if you didn’t win the tourna-
ment but fought well or were eliminated by drawing the unexpected champion or
was subject to poor officiating?
An alternative would be to establish goals over which you do have control, that is,
goals that are unaffected by external factors. For example, make your goal to attempt
and score on a combination attack—ouchi-gari and tai-otoshi. Or, your goal could be
to control the match by cornering your opponent to fight in the danger zone.

Keep an Open Mind

Be receptive to learning from other sources. Teammates and senior instructors are the
most practical sources of additional information and knowledge. Many good books,
Web sites, and videos are now available. A word of caution is necessary, however; you
must be sensitive to other teaching methods and even techniques, especially if they
contradict what you were taught within the dojo. You can still listen and take infor-
mation in, but understand that your loyalty remains with your dojo and sensei.

Balance Your Lifestyle

Judo is a way of life, but it should not be your life. It is important to maintain perspec-
tive and strive for balance with judo and other important aspects of your daily life. If
you are a student, for example, then your studies should go hand in hand with your
training because athletic and academic pursuits are a balanced approach to healthy
living. Do not be afraid to engage in other athletic pursuits as well.
Balance also refers to proper prioritizing. This means ranking what’s important and
ensuring top-priority items get the attention they deserve. When peaking for a major
competition you may focus more on competing and its preparation. During a slower
off-season period, academic pursuits may take priority. Regular training, however,
is always important. Sporadic training or long periods of inactivity in any endeavor
is not recommended.

Make Sacrifices
You must be willing to make sacrifices, especially if you wish to pursue competition.
You must choose to eat healthy, get adequate rest, and passs on a social event the
day before a tournament.

Competitive Attitude
The psychology of the competitive judoka can be complex and sophisticated. In fact,
many elite competitors use sport psychology as part of their training program and
receive counsel from specialists in the field. At the highest competitive level, major
competitive events such as the World Championships or the Olympic Games, levels
of stress and pressure will no doubt be high. But, in relative terms, even the inex-

26
 Focus and Attitude

perienced competitor can experience similar psychological conditions of stress in a

local tournament. In that respect, all judoka, whether they are experienced fighters
or beginners, should attempt to learn continually from their competitive experience.
Fostering a competitive attitude is important to all who engage or wish to engage in
competition. Next are some tips to keep your competitive attitude at its sharpest.

Believe in Yourself
You must believe that you will win. How can you expect to win if you do not believe
that you can? Believing in yourself gives you a fighting spirit. Many great fighters
speak of this quality. All champions achieved their success with the belief that they
could win. This does not mean that they knew that victory would be easy. And cer-
tainly, if you are not “favored” to win, it can be difficult to believe that you can. But,
in order to win, you must fight to win. As world champion Noboyuki Sato puts it:
“Fight like there’s no tomorrow.”
Having a positive attitude does not mean that you have to view everything in
a positive light. In fact, it may be wise to prepare by looking for things that could
go wrong. By being prepared for challenges, you will not be surprised if difficulties
arise, and you will be better able to deal with them in a more prepared way. Don’t
get caught, however, in a negative mind-set that is self-fulfilling.

Doubt to Defeat
Ray Takahashi recalls vividly how a Yuji Takada, the Japanese defending
negative mind-set led to defeat. At the world champion. Fate would have it
wrestling event at the 1976 Olympics, that he drew Takada first and lost the
his teammate, a world medalist, said fight. In preparing himself for failure,
that the only person he didn’t want to this world medalist had talked himself
draw first round at the Olympics was into defeat.

Prepare for Competitive Stress

There are different names or words that can be used to describe competitive stress.
Nervousness, apprehension, pressure, uneasiness—but, whatever it’s called, all judoka
experience it to some degree, especially on tournament day before a match. Many
say that the difference between the top four place finishers is “all mental” because
all possess the technique necessary to win on a given day.
Even Yasuhiro Yamashita, considered the heavy favorite at the 1984 Olympic
Games, was under a huge amount of personal pressure to win. How can that be? He
was undefeated for seven years leading up to the Games. Yamashita cites in his 1993
book, The Fighting Spirit of Judo: “At the Olympics I was under heavier pressure than
in any other previous competition. Two images of myself came across my mind when
I was alone: One had me waving to a large crowd of spectators with a gold medal,
and the other had me hiding in the changing room after being defeated.”
Stress is normal, and a main reason for stress is because tournaments are very dif-
ferent from training. Even hard randori and matches within the dojo do not elicit the
same stress that tournaments do. Much of it has to do with all the different aspects

27
 Mastering Judo

that are involved in the fighting experience, including traveling, making weight, stay-
ing overnight in a hotel, eating differently, seeing your opponent, being at a strange
new competition site, and fighting in front of spectators. Tournament fighting is filled
with distractions to which you are unaccustomed.
A certain level of stress is needed, however, before stepping out on the mat. You
should be alert and on edge as well as highly focused because a fight requires that
you make tactical decisions as well as engage in intense activity. Some sports, how-
ever, like shooting, require a relaxed psychological state. Here the athlete wants to
slow her heart rate down so maximal focus can be acquired upon pulling the trigger.
Conversely, the Olympic weightlifter must psych himself up to ready the muscles for
a maximal lift. The level of optimal stress varies among individuals, so you will need
to discover by trial and error the level of stress that works best for you. Most judoka
have little difficulty getting emotionally “up” for their matches; controlling the level
of stress so that it is at the most effective level, however, may be the key to using
stress to your advantage.
You will get stressed because you are preoccupied with your performance and the
result of winning or losing. Caring greatly about how you will perform often leads to
feeling pressured. Some of the reasons you may feel stressed in a competition include
the following:

• Self-doubt. You begin to lose self-confidence. Often, this loss of confidence involves
comparing your abilities to those of your opponent. Negative thoughts such as,
I don’t think my throws are as good as his, create doubt, which increases stress. You
can still experience high levels of stress even if you are favored to win but start
thinking that you might not.
• Fitness level. You question your level of conditioning, thinking that you will be
unable to fight hard for the entire length of the match.
• Overall health. You don’t feel 100 percent well. Judoka are notorious for detecting
(or imagining) things that are not quite right—“I didn’t get a good sleep,” “My
back is a little stiff,” “I feel a little sluggish, maybe I cut too much weight.”
• Control. You think about things that are out of your control, worrying about the
myriad of things that can play a factor in the match.
• Outcome. You think only of the match result, that is, winning or losing.

Rather than focusing on these “what ifs,” direct your energies toward things that
you can control. Try using key words or cues to help you stay focused, such as “be
alert,” “get your grip,” “keep moving,” “be calm,” and “stay loose.” If you are able to
shift your focus away from the result to performing the task immediately at hand,
stress may even help. Being stressed will not necessarily affect your performance
negatively as long as you can direct your focus to determining what you have to do
to perform.
The best judoka are able to channel their emotions and focus their thoughts on
what they have to do in a match. Some judoka prefer to stay relaxed whereas others
need more motivation. For example, an easy method for achieving either relaxation
or greater motivation is listening to music that helps you stay focused and achieve a
positive frame of mind. It is also worthwhile to learn about mental rehearsal. Many
of the best athletes are not only more experienced, but also they are better able to
stay in control by focusing on learned routines. Common methods used are positive
imagery (for example, forming an image or picture in your mind of performing a

28
 Focus and Attitude

specific technique well), positive thinking, and preplanned routines. For example,
experienced judoka know exactly how to warm themselves up and find that follow-
ing a warm-up routine helps them to focus. Try out different methods and determine
what method of dealing with competitive stress works best for you.

Personal Attitude
Personal attitude reflects one’s personal character. Your personal attitude is made
evident through your behavior and actions, how you conduct yourself in practice,
and how you conduct yourself off the mat in daily living. Personal attitude is closely
related to the judo motto of jita kyoei—mutual welfare and benefit. Following judo
etiquette is an important way to develop a good personal attitude.
Regular training and punctuality develop discipline and commitment. The give-and-
take between you and your partner formulates cooperation, even when engaged in
hard randori training. Few other sports or activities can boast of the unique relation-
ships that develop between judoka, in spite of the combative nature of the activity.
This is an example of jita kyoei.
Achieving a good personal attitude is one of the main purposes of studying judo.
Professor Kano believed that judo is a form of physical education that exercises the
body and the mind. He encouraged practitioners to “make best use of your energy
and go forward together with your opponent.”
Isao Inokuma, one of the greatest Japanese judoka of all time, shifted his focus
after his competitive days toward kata (formal exercises). Inokuma believed training
attitude can be transferred to daily life and should be applied with the same disci-
pline. After he retired, Inokuma applied the spirit of judo to his daily living, saying:
“I am putting all my enthusiasm and fighting spirit into my current work and keep-
ing up my studies. Judo is not a sport to be engaged in only at the dojo.” (Best Judo.
Inokuma and Sato).

Practice Confidence, Not Arrogance

As noted in chapter 2, the etiquette of judo is compatible with the Western ideal of
sportsmanship; poor sportsmanship is not often displayed by judoka. The impor-
tance of winning, however, and the meaning it has for the elite judoka is powerful.
As noted earlier, you must be confident and believe that you can win. The way
you project confidence, however, may range from confidence that is honorable to
egotistical cockiness or arrogance. Egotistical cockiness can be described as being
“in your face,” stating: “I am the best,” and taking actions that project that im-
age. Highly competitive athletes must believe they are the best, so there’s a fine
line between confidence and cockiness. Those who seem arrogant are sometimes
those who need to think that others believe they are great fighters. Although
such displays of brash self-confidence reflect poorly on the sport, it is hoped that
continued involvement in judo will eventually help such individuals find greater
humility and respect.

Remain Composed
You must be able to control your behavior and direct your energy to the appropriate
area. When competing, you are representing your dojo, team, or even province or
state and country. Equally important, you represent yourself and the sport of judo.

29
 Mastering Judo

It is therefore important for you to portray a positive image both on and off the mat.
Your actions as a senior judoka are observed by others and have a particular effect
on younger judoka, many of whom will emulate their role models.

Respect Wins and Losses

Positive winning is how one handles victory in an honorable and respectful way.
This is closely related to sportsmanship, but the difference lies in not letting victory
“go to your head.” Some judoka fall victim to this attitude, and their personalities
change after winning a major competition. They sometimes feel superior to everyone
else. Positive winning is difficult to learn because it is rarely taught. An example of
positive winning is when Isao Okano used katsu (resuscitation technique) to revive
Lionel Grossain (France), whom he choked unconscious at the 1964 Olympics using
okuri eri jime. Okano’s actions of concern for Grossain’s welfare took precedence
over his immediate urge to celebrate his Olympic victory. It should be noted that the
teaching of positive losing is much more prevalent. In a tournament, you could say
that there is only one winner and the rest are all losers. Positive losing does not only
mean to display good sportsmanship after losing, but also it involves the process of
learning from your mistakes.
As you gain more experience and understand more about judo, you will realize
a greater appreciation of what judo can offer—especially once you are retired from
competing. Some say judo is a “way of life.” Those who have understood the depth
of judo have also allowed judo to provide direction in the development of their
personal attitude. Tina Takahashi describes
how judo kept her “on the right track” in her
teenage years: “Judo gave me something to
strive for and demanded discipline. Although
it wasn’t easy, looking back at the experiences
I had, the people I met, and the places I went
educated me more than any type of formal
education. [Judo] has shaped who I am and
what I do.”

Applications of Judo
in Daily Living
The application of judo beyond training and
the tatami is far reaching. Parents involve their
children in judo because it does not entail the
roughness that other sports do, such as wres-
tling, and many find the focus on discipline and
etiquette appealing. Judo study helps children
Tina Takahashi was Canada’s first world boost their self-confidence and self-esteem and
champion in judo (World Univer- helps them to learn to control aggression by
sity Championships, 1984), the first providing structure, discipline, and physical
Canadian woman to achieve 6th Dan,
and the first Canadian woman to coach activity in a controlled competitive environ-
judo at the Olympic Games (in 1988). ment.

30
 Focus and Attitude

Two-year-old Adam Takahashi Macfadyen at a judo demonstration with his

mother, Tina. Judo is an ideal activity for parent and child.

Judo has been shown to benefit other individuals and groups within society. For
example, judo is especially well suited as a therapeutic activity for individuals with
special needs. One study reported that judo’s dynamic nature of contact with control
is particularly helpful for children who are psychotic and have problems with inter-
personal space. After taking judo, these children began to better tolerate physical
contact and appreciate the consequences of their actions. Judo study by people with
visual impairments has been reported as a favorable activity because the gripping and
contact allow for control, which they otherwise lack in most sports and activities. The
timing and “feel” that are so important in judo movement allow such individuals to
fully experience judo’s dynamic activity.
Many practitioners of judo use its concepts and philosophies to develop their own
personal approach to best contribute within society. Nathalie Gosselin, 5th Dan, echoes
the positive benefits of judo practice through a program called ECLIPSE (Education,
Cooperation, Learning, and Inspiration, a Personal Self-Change Experience). She
found judo significantly improved behavior among youth who had been involved
in delinquent behavior. Gosselin, a Canadian Olympian in 1996 and coordinator of
ECLIPSE, reported that judo helps create positive behaviors that are transferred off the
mat into daily life. The structure and discipline of judo practice is used as a physical
therapy program for youth who are at risk and who need to learn to manage their
anger and aggression.
It is not only those in need, however, who can benefit from judo. Business lead-
ers use judo to guide their strategies and way of thinking. In fact, the term “judo
economics” was coined in the early 1980s as a strategy for smaller companies to
battle bigger companies in order to defend from a takeover and to survive in the
business world. Judo economics includes using tactics such as leverage, rapid move-
ment, and flexibility—elements used on the mat by the judoka. James Kendrick,
PhD, 6th Dan, and former Canadian National team member, combines his expertise

31
 Mastering Judo

in judo and business administration to teach

top North American executives to raise the
bar to tackle tough leadership issues in an
extremely competitive and volatile business
environment.
Judo instills a way of thinking that guides
your actions on and off the mat. It could be
said that some political leaders who have
practiced judo have gained from its perspec-
tive, including Vladimir Putin, president of
Russia, and former prime minister of Canada,
Pierre Elliot Trudeau. Prime Minister Trudeau
practiced judo at the Takahashi School of
Martial Arts in Ottawa, as did his three sons.
Prime Minister Brian Mulroney enrolled his
children as well.
Judo as a form of physical activity and
exercise lends itself well to daily living.
Honorable behavior, appreciation for oth-
ers, and the etiquette of judo transfer well
off the mat. For example, the meditation of
“mokuso” before the start and the end of class,
Former Canadian prime minister Pierre although short in duration, helps reduce the
Elliot Trudeau, 2nd Dan, engages in stress of the day and clear the mind. Coopera-
randori with Allyn Takahashi during a tion is always tested to the fullest with your
Canada Day celebration, July 1, 1983.
Trudeau helped to popularize judo in uke where “give-and-take” must occur, and
Canada. then conversely in randori, where contestlike
conditions are necessary.

Judo For Women

Judo can offer many benefits both mentally and physically for girls and women of all
ages and stages in life. The practice of judo develops almost all of the muscles in the
body, giving the practitioner strength, power, flexibility, agility, and cardiovascular
improvement. Girls and women learn how to move their bodies in both standing and
lying positions in order to attack or defend attacks. They learn to overcome fears of
physically aggressive attacks such as chokes thanks to the practices in judo. Because
judo is practiced with a fully resisting opponent, a realistic experience is gained.
Mental and physical training empower girls and women with more confidence, as-
sertiveness, and concentration. Achievement in rank or belts and winning a compe-
tition further builds one’s self-esteem and can often develop short- and long-term
goal-setting skills.
Many women compete in the sport of judo. There can be great rewards as well
as sacrifices that help build character from these experiences. Judo can push one to
the limit both physically and mentally and sometimes emotionally, particularly in
competitions when adrenaline levels are high. A fighting spirit and mental tough-
ness can evolve by learning to withstand pain and to fight back. This is an especially
unique concept for girls and women, as they often do not get this kind of exposure
in their daily lives.

32
 Focus and Attitude

Female participation in judo is

now very popular in Asia and Eu-
rope and is gaining rapid popularity
in the rest of the world. With the
inclusion of women in the Olympic
judo program in 1988 many positive
changes for women’s judo have oc-
curred at the domestic level in many
countries as well as internationally,
such as increased refereeing, fund-
ing, and competitive opportunities.
The development of women’s judo
has been relatively rapid compared
to many other sports, especially
combative sports. The older sport of
wrestling, for example, only gained
women’s entrance into the Olympic
Games in 2004 in Athens.
June Takahashi, 5th Dan, has been
heavily influenced by Keiko Fukuda,
9th Dan, the highest rank achieved
thus far by a woman. Fukuda is the
granddaughter of Hachinosuke Fuku-
da, the jujitsu teacher of Jigoro Kano.
Keiko Fukuda instructs kata (ju no kata) with
Takahashi believes many judoka do
June Takahashi during her visit to the Takahashi
not see the totality of judo because Martial Arts School.
of the emphasis on competition. She
says: “Judo teaches us to be better
people—that’s the main objective—not winning.” Takahashi was one of the first
Canadian women to be promoted to black belt and is still active teaching kata and
techniques at the family-operated dojo.
In the early 1900’s, judo was once regarded as a practice appropriate only for
women in the upper class. These women took part in randori, kata, the learning of
techniques and etiquette, as well as the study of judo theory. The extensive training
women received provided judoka such as Keiko Fukuda a complete perspective on
judo, more so than many men who focused their energies on competition. Fukuda’s
motto reflects her philosophy of judo: “Be gentle, kind, and beautiful, yet firm and
strong, both mentally and physically.”
Career women, moms, seniors, and young girls all undertake judo for varied rea-
sons. Whether learning to fall properly and safely, getting a great workout, stress
relief, learning katas, honing a realistic self-defense technique, or perfecting the many
ground and standing techniques, judo offers women of all ages countless benefits and
satisfactions. Judo can be done recreationally, for fun, competitively, for fitness, and
for self-defense. Judo teaches humility, respect, courage, and so many other virtues.
The spirit of judo, the etiquette, the camaraderie, and the philosophies make this an
attractive form of activity for all women.

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Training
Methods

C h a p t e r
4
 Mastering Judo

O ne of the most difficult parts of any athletic activity is determining effective

training methods so that one can ultimately perform the skills and techniques
successfully in competition. Competition is actually the best form of training
because the judoka is doing exactly what is needed. To use competition only as a
method of training, however, is impractical; in competition it is difficult to regulate
and control factors such as intensity, volume of work, and level of competition. Too
much competition can lead to risk of injury, unneeded stress, and incomplete technical
training. Likewise, too much randori, or free fighting, can produce the same problems
of training because randori closely mimics the dynamism of competition.
Training methods in judo have become more complex and sophisticated as the sport
has evolved. There was a time when unorthodox and even excessive training methods
in sport were more prevalent. Examples of excessive training methods include the
judoka performing 1,000 push-ups a practice, the karate competitor breaking blocks
of ice, and the wrestler carrying his partner while climbing up stairs. Even so-called
sport-specific drills, such as thousands of uchikomi, form the mainstay of good, old-
fashioned judo training. Despite the truth in the need for an exceptional work ethic,
proper training is essential for any elite athlete, whether a judoka or otherwise.
Much of the success of Japanese judoka is still rooted in two necessary ingredi-
ents—hard training and depth of technique. Even so, effective training methods are
essential for developing the judoka if one aspires to reach one’s performance potential.

Secret to Success
Doug Rogers of Canada, who sur- After spending five years training
prised many with his silver medal at in Japan, Rogers realized that the
the Olympic Games in 1964, was the Japanese had no secret weapon but
first Westerner to be trained by the that their success was rooted in hard
famous fighter, Masahiko Kimura. training.

Left to right: Masao Takahashi,

Katsuyoshi Takata, and Doug
Rogers at a special Kodokan
training session.

36
 Training Methods

And Japanese judo is still admired for its waza, or technical quality, which forms the
benchmark of judo today.
This chapter focuses on specific judo training methods. Other training methods
such as off-mat conditioning, although briefly discussed here, are covered in greater
detail in chapter 8. The training methods presented in this chapter follow an impor-
tant training principle—the specificity of training.
The specificity principle means that specific training produces a specific acquisition
of results. That is, the judoka who does seoi-nage (for example, through uchikomi) will
perfect those actions. A similar but different action, such as swinging an axe (which
simulates throwing over the shoulder) will not train the muscles to act as efficiently as
seoi-nage, but will train the muscles well for swinging an axe. If, therefore, you want
to be good at judo or specific techniques, then you have to replicate the same type of
training in practice. For example, in wrestling, it is common to see some facilities that
use throwing dummies for the practicing of throws (koshi-guruma). Although this
allows the full application for throwing (nage-komi), using throwing dummies does
not replicate the specific actions because a throwing dummy does not feel and react
the same way a person does (it is not realistic). Interestingly, throwing dummies are
virtually never used in judo and are almost nonexistent in judo training, which spe-
cializes in throwing. Can those in the sport of wrestling learn anything from this?
Technical judo can only be acquired through judo-specific activities, such as randori
and its related training methods. You should devote considerable time to these train-
ing methods and understand how they contribute to one’s overall judo development.
Off-mat training should be regarded as supplemental training and should not be used
to replace your on-mat training methods.
A word of caution about off-mat training methods: In a weight-class sport, such as
judo, and over an intense five-minute match, you can gain a significant advantage if
you are more physically fit than your opponent. Off-mat training methods to improve
one’s physical fitness, such as running, do have their place in judo (see chapter 8).
For example, weight training will improve strength, a needed component in judo
because many actions engage large muscle groups against a resisting opponent. And,
without a doubt, every elite judo competitor does some form of weight training. It
has long been debated to what degree strength training should be part of a judoka’s
training, particularly if it allows less time for other training methods such as randori,
uchikomi, and nage-komi. As mentioned in chapter 1, some judo purists believe
strength hinders proper judo development and point to specific judo systems that
emphasize a strength style of fighting, such as in Eastern European countries, where
Neil Adams, one of Great Britain’s best in the 1980s, remarks: “Perhaps nowadays
there is a little too much emphasis placed upon physical preparation and condition-
ing, and with everyone rushing to get physically stronger, not enough energy is de-
voted to developing rhythm, balance, timing, proper positioning, and the use of your
opponent’s reactions” (Modern Judo. Techniques of East and West. Peter Seisenbacher
and George Kerr. 1991. The Crowood Press. Wiltshire). The challenge for you is to
obtain a healthy balance between proper technical developments and sound physical
training to produce “good judo.” It is well accepted that maximum development is
best acquired when technical development has been achieved first. Be sure therefore
to place an emphasis in your training on technical development.
The following example contrasts two methods of randori development. In case 1,
technical aspects are developed first and then subsequently supplemented by exten-
sive physical training. Once the technical aspects of judo have been developed, they
are enhanced by the physical components, for example, strength and speed, and the

37
 Mastering Judo

judoka will reach his or her full potential. Emphasizing first your technique and then
your physical fitness will allow you to acquire many of the fine-motor skills involved
in techniques along with the timing and reactions that take years of practice.

Case 1: Technical → Physical = Potential

Case 2: Physical → Technical < Potential

It is true, however, that you can obtain faster performance success by first improving
your physical attributes. This initial success occurs because significant physiological
improvements can be made within six weeks (for example, improved strength), and
physical training is “easier” than technical training in that little actual skill or talent
is required. Case 2 indicates, however, that without a sound technical base one’s full
potential cannot be reached.

Wrestling and Judo

Ray Takahashi comments: “Generally, the preciseness required in the tech-
wrestlers have a hard time making a niques of judo. Although they do well
transition to judo. Not only because initially, at higher levels it catches up
of the differences in the sport but also to them. And, for some reason they
because wrestlers rely too much on have difficulty refining technique to
the physical and get frustrated with reach their true potential.”

Progressive Steps for Technical Training

The challenge lies in bridging the gap from learning a specific technique to being able
to apply it in competition. Many judoka become frustrated when they have learned
how to do a particular technique but find that they are unable to perform it in a
dynamic resistive setting like competition. The spectrum from technique learning to
competitive application is huge. This gap can only be bridged through specific training
methods that initially must be followed in a progressive fashion as follows:

Stage 1: Technical Learning

• Learn a specific technique, its movements, actions, and body positioning.
Stage 2: Repetitions (Uchikomi)
• Replicate actions, focusing on proper technique.
• Develop speed and rhythm.
• Progress to moving uchikomi to develop timing and kuzushi (breaking oppo-
nent’s balance).
Stage 3: Repetition in Dynamic Setting
• Execute the technique repetitively in a dynamic setting under controlled
resistance to further develop timing, kuzushi, and movements (yakusoku-
renshu).
Stage 4: Throwing Practice (Nage-Komi)
• Execute a throw in its entirety.

38
 Training Methods

Stage 5: Dynamic Action Not Predetermined (Randori)

• Use minimal resistance.
• Use higher resistance.
• Use full resistance.
Note: You can practice situations where a certain part of a technique can be iso-
lated. For example, practice the finishing phase of the throw by starting already in
position (tsukuri phase). Depending on the resistance and the extent of the situation
practiced, the drill can favor the tori (person practicing technique) or the uke (person
technique is practiced on) once it becomes live.
Stage 6: Competition (Shiai)
• Perform the skill in a competitive environment.
As you develop and progress, the application of techniques in later stages should
replicate closer and closer how you will perform them in competition. In particular,
proper technical application is very important, so initial stages are no less important
than later stages. Here are key applications you must master:

• When increasing speed of attack, ensure that the quality of the technique is not
compromised.
• As you improve, variations and additional movements can be practiced, such as
changing grips, angles, and positions of attack.
• Practice the throw using preliminary movements (tai-sabaki, kuzushi) and finish
to its completion.
• Develop the ability to follow up and flow into other techniques or link into dif-
ferent situations.

Uchikomi Training to Develop

Speed and Technique
Uchikomi can be described as drilling practice or repeating techniques over and over
to develop speed and proper movements. The speed of repetitions can be altered
depending on the objective. Numerous repetitions are possible because the focus is
on the entry of the attack rather than the throwing action, allowing high numbers
of repetitions. The main purpose of uchikomi is to acquire technical ability, although
it can also serve as a specific physical-conditioning practice (to develop power and
aerobic conditioning).
Uchikomi does not involve finishing the throw but rather only the kuzushi and
tsukuri phases of the throw. Uchikomi training develops automation of the throw,
so it is important to repeat the throws as correctly and identically as possible. Doing
so will ensure you acquire the proper technique and your muscles follow the exact
movements used in the technique. Practice your repetitions smoothly and rhythmi-
cally. Gradually, as you become more familiar with the technique, you can increase
your speed and intensity and eventually replicate it as you would in competition. A
well-trained judoka should be able to execute a repetition every second. Speed train-
ing will help power because speed is a component of power. So by training speed,
you will also improve power.

39
 Mastering Judo

The “10 and 10 rule” means it takes about 10 years of practice, or about 10,000
hours, to become proficient at a technique. Try writing your signature as fast as you
can with your eyes closed. Years of training have allowed you to duplicate your
signature so that it can be done fast and automatic. Now sign your name with your
nondominant hand and compare. You can probably see that it takes a tremendous
amount of practice to teach your body to move instinctively. The specific actions need
to be learned by the body’s nervous system and must then be practiced. The key is
to perform the actions properly, so you must take special care in learning proper
technique.
Uchikomi remains an integral training method for judo. Classical application of
techniques is important for learning basic fundamental movements. Variations to
techniques used in competition are sometimes difficult to reproduce. For example,
some require certain resistances from your uke, which are difficult to repeat over
and over to replicate a precise situation. In these cases, attempt to replicate situ-
ations where movement and resistances can be practiced together. Rather than
practice only a static throw, therefore, create the dynamism of a match situation
and perform the technique as you would in competition. This replication is neces-
sary to make a link between the techniques practiced in the dojo and those applied
in competition.
Following are five uchikomi drills along with photo illustrations.
Static Uchikomi
In static uchikomi, you attack from a static position (no preliminary movement).

a b c
At the start, break the grip. Kuzushi plus entry. Downward pull. Uke helps tori
return to start position by push-
ing with the abdomen.

40
 Training Methods

Shadow Uchikomi
This drill is valuable for improving footwork and quick body movements without a
partner. Shadow uchikomi is analogous to the boxer who uses shadow boxing.

a b c
At the start, simulate kuzushi by Enter lightly and keep simulating Simulate effort of the throw, using
tensing the muscles in the left arm. kuzushi. force to help return to the start
position.

Power Uchikomi (Three Person)

Execute the repetition with greater power by continuing further into kake. The third
person holds the uke from behind to keep him or her from being thrown.

a b
The uke is reinforced from behind to take the The tori goes in and attempts to throw
throw. but is blocked by the uke and the helper
behind the uke.

41
 Mastering Judo

Alternating Uchikomi
This drill works on alternating the same or two different techniques that complement
each other or attacking from one side and then the other. Alternating develops smooth
transition between techniques. Both partners practice throws on each other.

a b c
Kuzushi plus entry. Throwing effort plus resistance Return to start position.
from uke.

d e
Kuzushi plus entry (left-side Tori is in position to throw plus
throw). resistance from uke.

42
 Training Methods

Moving Uchikomi
Moving down a line while executing repetitions is an ideal way of developing timing
and attacking on the move.

a b c
The tori pulls down, then up and The tori slides back and pulls the The tori steps back and pulls the
back. uke’s right arm across her face. uke’s arms down then up.
Notice the uke has moved forward.

d e
The tori turns in and pulls. The uke Contact is made and the cycle is
is trying to stop his own forward repeated.
motion.

43
 Mastering Judo

Nage-komi Training for Accurate Throws

Nage-komi is throwing practice in which the judoka repeats throws over and over,
thus practicing the technique in its entirety. Throwing practice usually involves alter-
nating throwing a number of partners a predetermined number of times. Nage-komi
teaches the judoka to finish the throw entirely and make adjustments from partner to
partner. One of the limitations to effective nage-komi is having the partners engage
in such practice. Being thrown over and over again is taxing on the body; therefore,
long durations of nage-komi are difficult for the uke.
Nage-komi is physically demanding for the tori as well, so it also serves as a good
form of specific physical training. Maintaining proper technique even when you are
tired is important because sloppy execution would likely be countered in an actual
contest. You can lessen the degree of fatigue by altering how hard you execute the
throws. Some throws are easier to execute than others depending on how much
body movement is required. Hidetoshi Nakanishi, 1983 world champion, comments:
“Before competitions I did huge numbers of nage-komi. In Japan, we have the great
advantage of having many training partners, so nage-komi for 30 minutes is not a
problem . . . except that it is exhausting” (Seoi-Nage. Hidetoshi Nakanishi. 1996. Ippon
Books Ltd. England. Pg. 119).
Nage-komi should be preceded with proper kuzushi and preliminary movements so
that timing can be developed. These movements might include moving while pulling
with the arms to break the uke’s balance in the direction of the throw. Once the uke’s
stance is disrupted, the judoka moves quickly into position and executes the throw.
Attacking while moving is important because this kind of action occurs in randori and
competition. Although the emphasis in nage-komi is on throwing, you can include
setups, fakes, and combinations in your nage-komi practice (see chapter 9).

Hidetoshi Nakanishi, 1983 world champion, is well known for his work
ethic and hard training. In this photo, taken in 2000, he runs the practice
at Tokai University. Also with him are Ray Takahashi (center) and past
world wrestling medalist for Japan, Noriaki Kiguchi (far right).

44
 Training Methods

Yakusoku-renshu for Cooperative Practice

Yakusoku-renshu literally defined means “controlled or agreed-upon practice.” It is
characterized by cooperative practice of repetitively applying and receiving specific
techniques that are agreed upon by each partner in advance. Yakusoku-renshu is an
effective way to develop the rhythm and timing that is needed to execute the tech-
niques in a dynamic setting. The judoka works with a uke on a predetermined tech-
nique and practices its application in a cooperative manner. Since both partners know
what the other wants to do, they can cooperate by making openings or agreed-upon
attacks (for counterattacks). And, because it is cooperative, no strength is required,
and time and effort are not wasted. Both partners can practice pure technique in a
safe, free-flowing manner.

Randori or Free Practice

Randori is translated as “free practice.” Free practice connotes that the judoka can
do what he or she wants (that is, be free), but randori is nonetheless a deliberate
method of judo training. Observing it, randori looks like contest fighting because it
is dynamic, intense, and full of action. Randori allows you the opportunity to attack
and defend freely in a dynamic setting.
In randori, avoid moving stiffly or robotically. Stiff movement is inadvisable for
several reasons. One, it actually allows your opponent to know when and if you
will attempt an attack (the movement is telegraphed easier). Second, being too stiff
prevents you from developing the flow and rhythm that are necessary to attack in
combination. Being too stiff also promotes defensive judo and does not allow you
to explore and experiment with attack and defense. Last, stiff or robotic movement
actually wastes energy, and you will tire faster than one who is able to relax the arms
and body. It is better to avoid using too much strength by moving fluidly, which also
develops better timing and rhythm.
A problem with physically strong judoka who have not developed good judo is
an overemphasis on power, which is used to compensate for the lack of technique.
Yasuhiro Yamashita distinguishes the use of power in randori, saying: “In building
up your muscles (for example, weight training), it is not really necessary to ‘release
all your power.’ The key point of randori is how to ‘let loose your power’ momen-
tarily and achieve a state of kyo [emptiness]. If you can’t do this, you will probably
be criticized for being too stiff because of all that muscle training.”

Practice Intensity
One of judo’s greatest characteristics as a martial art is that randori can be practiced
with high or full intensity. Intensity levels are different in some martial arts, where
one cannot engage in all-out fighting because some techniques are dangerous; if ap-
plied fully there is an increased risk of injury. Martial arts that focused on striking
and kicking were therefore relegated to practice with care and in structured forms or
katas. Professor Kano realized this disadvantage in other martial arts in the formative
years of judo, and he developed randori to simulate contestlike action safely.
It would be misleading to assume, however, that judo is totally risk free or “gentle”
as the word “ju” defines it. Throwing and grappling on the ground is physically de-
manding, and in a one-on-one combative situation, randori can entail hard, rough

45
 Mastering Judo

fighting, especially if one is thrown hard to the mat or armlocked. It is this live action
that makes randori realistic as it simulates real competition. Judoka enthusiasts find
the intensity of randori very appealing. Randori should be practiced with varying
speeds. Try to change the pace and speed of attack and defense so that it simulates
what may happen in an actual match. Also, by practicing this way, you are prepared
to change the tempo of the match if necessary in competition.

Practice a Winning Attitude

One of the goals of randori is to win. However, randori involves more than just try-
ing to win. Beginners may think that winning is the only and ultimate goal because
randori has a contestlike nature. In fact, the overall goal of randori is to “develop
the ability to rapidly cope with changing circumstances, to build a strong and supple
body, and to prepare mind and body for competition” (Kodokan Judo. Jigoro Kano.
Ed. Kodokan Editorial Committee. Kodansha International. Tokyo. 1986. Pg. 142).
Many judoka often engage in randori with the wrong attitude and with the sole
goal of wining the randori contest. It is known that winning can involve tactics, for
example, stalling and holding on to the lead (see chapter 9). If the judoka holds on
to the lead in randori by avoiding attack and exhibiting negative judo, randori is not
being practiced to its fullest extent. Unfortunately, even advanced judoka practice
randori with this win-driven attitude because of the overemphasis on competitive
judo and a lack of overall understanding of the true goals of randori.

The Winning Perspective

Ray Takahashi notes that wrestlers is also true in randori, in wrestling this
who try judo have difficulty with goal guides the attitude of the activity.
the randori concept. In wrestling the What many wrestlers do, therefore,
similar free-practice training method is scrimmage to avoid being scored
is called “scrimmaging.” In scrimmag- on and never open up to explore the
ing, however, the wrestling mind-set dynamics of the activity. This prevents
is different. One is taught to scrim- many secondary techniques from fully
mage for the win only and coached to developing and ultimately will hinder
never give up the point. Although this true potential.

Practice Correct Posture

The posture in randori is shizen tai (natural posture). The judoka stands upright
in a relaxed manner with the feet approximately shoulder-width apart. When the
right foot is advanced the posture is migi (right) shizentai while a left advanced foot
is called hidari (left) shizentai. Overly bent and defensive posture is discouraged.
Shizentai is the best posture for efficient attack and defense. The focus is on stand-
ing judo (throwing). Standing judo (versus ground) allows for the greatest diversity
of learning situations to occur. Timing, rhythm, and fundamental body movements
(kuzushi, tai-sabaki) need to be emphasized. Use the necessary amount of strength,
but do not overemphasize power. Success in attack and defense should not be a result
of strength over technique. Engage in randori practice with ukes of different levels.
Engage in randori with spirit.

46
 Training Methods

Depending on the physical ability and experience level of your uke, you may
consider approaching randori in different ways. If you both share similar ability and
weight, then these conditions allow you both to fight to the maximum. However,
if one of you has lesser ability, then the other should adjust the level down so the
randori is equitable. This may involve focusing more on skill rather than strength,
such as working on defensive evasions or combination techniques that require
timing. If your uke is of higher ability, attempt to execute technique using sound
fundamentals and maintaining good posture while attempting to attack as much as
possible. Focusing on technique discourages overly defensive fighting that can lead
to negative judo.

Regulate Resistance in Randori

Although randori can be performed with full resistance it is important to simulate
the dynamic nature of randori without full intensity by regulating resistance in
randori (RRR). The resistance between judoka is minimized so that more action
and more techniques can be executed. The focus in RRR is on technical practice
in a dynamic setting, yet it also serves as an important form of physical training.
RRR links techniques, actions, setups, counters, and other movements to simulate
randori training. By decreasing the resistance the judoka is able to work on more
skills, such as secondary skills that would not work otherwise in randori. For ex-
ample, let’s say you want to practice the combination attack, ouchi-gari → seoi-nage.
In a full-out randori session, you may be limited to performing the combination
only a few times. This limitation is because against resistance, obtaining the proper
reaction is more difficult so only a few attacks are possible. In a similar session
with less resistance, you would be able to execute techniques easier. Because the
understanding of RRR is technical, practice partners cooperate to provide realistic
reactions with varying resistance. Because the activity is dynamic, you must still
attack, make adjustments, react, and defend as you would in randori. The combina-
tion attack (ouchi-gari → seoi-nage) can then be executed with higher frequency
and with greater success.
Fortunately in judo, the acceptance of RRR is more prevalent because of the phi-
losophy of mutual welfare and benefit. The give-and-take and appreciation for one’s
training partner taught as part of judo practice enable the appreciation of RRR to be
more fully developed.
Long sessions of RRR can be a good form of physical conditioning. By altering the
intensity level (low to medium), you can control the work intensity over long periods.
Medium- to high-intensity levels (maximum heart rate) are beneficial for developing
aerobic stamina. The following are additional benefits of RRR:

• RRR can improve your aerobic conditioning, which helps in recovery between
matches by training slow-twitch muscle fibers important for lactic-acid removal.
• RRR decreases your risk of injury because the intensity is lower.
• RRR increases the practice of attacks and defense situations (compared to ran-
dori) because you can engage in RRR for longer periods of time.
• RRR allows you to develop secondary techniques. Because intensity is low, you
are able to have success in more situations and attacks.
• RRR teaches you to pace and regulate intensity more efficiently by working for
long periods and altering resistance.

47
 Mastering Judo

• RRR bridges the gap between uchikomi (singular technique) and randori (dy-
namic action).
• RRR helps you to develop flow and greater economical use of energy by forcing
you to attack and defend without emphasizing strength.

Kata Training for Higher Levels

Kata, or prearranged forms of exercises, was identified by Professor Kano as a train-
ing method for judo. Like jujitsu, from which it evolved, judo used kata as a training
method for practicing techniques. The value of kata, however, and its practicality in
competitive judo have often been debated. Many judoka fail to appreciate kata, and
they often overlook its study. These judoka typically prefer to focus on competing
and manage to advance in rank with little or no knowledge of kata.
There is no debate on the role of randori and related training methods (previously
mentioned) for the competitive judoka. Considerable evidence also indicates that many
successful competitive judoka have little to no kata training. And, many technical
books directed toward the judo competitor fail to include kata as a training method.
The connection between kata, the controlled practice of set patterns of movements
depicting technique, is viewed as too far removed from what occurs in a dynamic,
resistive setting such as a match. This fact is not to be refuted. But, the position taken
in this book is to include kata as a worthy practice for the competitive judoka.
Kata is valuable because it provides a deep understanding of how techniques work.
You must learn to interpret kata and implement the principles in your judo. As you
develop in technical expertise, you will find that kata becomes more meaningful.
Kata is not meant to replace other training methods, however; the competitive fighter
should place a significant emphasis on randori and other training methods.
Judoka must understand two things about kata: Kata is limited, and its benefits
are not direct in cause and effect. Kata depicts fundamental movements of attack
and defense. Its structured sequences of techniques exemplify the principles of judo.
Judoka wishing to advance their judo will engage in kata practice eventually, and it
is usually included in grading requirements for the judoka once a senior belt level
has been attained.
Most fighters know the importance of the development of a tokui-waza (favorite
technique) to rely on, and this reliance is not to be denied. However, legendary fighter
Masahiko Kimura, 8th Dan, said of kata: “Judo could become narrowed around one
or two favorite techniques. Kata is important to experience the full scope of judo
techniques.” Kata practice provides a good balance in this regard. At the Takahashi
Martial Arts School, a separate weekly class session devoted to kata learning and
practice is not uncommon. June Takahashi, who was heavily influenced by Keiko
Fukuda, 9th Dan, a kata specialist, says: “Kata is important for full judo learning. It
provides meaning to technical study.” Even top competitive judoka see the value of
kata. Isao Inokuma (Olympic champion, 1964) said, “Kata taught me correct form
for representative judo techniques. I applied it to improve my randori.”
Some kata techniques represent situations that were derived from the beginnings
of judo. Many kata have their basis in the days of the samurai and symbolize their
movements. For example, in nage no kata, the sacrifice technique, uki-waza, symbol-
izes the engagement of two samurai warriors grasping each other on the battlefield.
Without their swords they resort to hand-to-hand combat. As a more forceful samurai

48
 Training Methods

pushes, the other yields and makes use of the stronger opponent’s force. The wide steps
and over-and-under grip depicted in the kata represent the stance and movements
of samurai dressed in full armor. The principles of judo—yielding, kuzushi, and the
application of technique—are all reflected in this particular kata sequence.
Many judo fighters are attracted to kata only after their competitive careers when
they can afford more time or when they need to fill the void of not competing. But, in
effect, kata is competitive (there are kata tournaments), and the perfection of kata can
cause one to be competitive with oneself in striving to be better at kata than one was
the day before. The judoka is attempting to be as good as he or she can be, so there is
a goal within kata practice to achieve and to improve as one would in competition.
Using a sport analogy, golfers can appreciate the individual challenge of continually
improving on their game.
Kata teaches “outer form,” where the judoka must move with precision, authority,
and flow. “You need to show spirit in kata,” says June Takahashi, “Just movement
of the techniques is not good enough.” Isao Okano remarks, “As an instructor, I am
always looking for new ideas to explain techniques and I use kata as a basic method
of expression.” It is said that kata is analogous to grammar in language. Once the rules
of grammar are learned, techniques take on new meaning as the rules of grammar
allow the development of sentences.
Kata practice is valuable for all judoka—the young, the elderly, men, and women.
To begin training in kata, you should first start by studying it off the mat. That is, you
should become familiar with the techniques, their order, and key points. Learning kata
in conjunction with developing the techniques of judo is encouraged. Kata reinforces
control and strengthens the movements and principles that make a technique work.
For example, you can learn the throw, harai-goshi, as performed in nage no kata.
Learning the sequence of movements would reinforce the yielding from a push, along
with the application of kuzushi and the quick entry of the technique.

a b
Harai-goshi can be practiced as demonstrated in kata. (a) Tori breaks uke’s balance by pulling
with the left hand. Tori’s right hand is on the shoulder blade to maintain good contact. (b) Tori
moves into position to thow with harai-goshi when uke’s stance is off balance.

49
 Mastering Judo

The following are benefits of learning kata:

• Learn the principles behind techniques and why they work

• Appreciate judo from the sport perspective
• Combine a technical focus with a mental focus
• Become a well-rounded judoka
• Build required aspects of judo for further progression, especially after a competi-
tive career
• Experience a different form of performance through demonstration
• Enforce the spirit of judo

Blending Kata and Randori

This section lists the main katas of the Kodokan as a complementary and balanced
training method in combination with randori. Kata, which means “form,” is a method
of studying the fundamental principles of attack and defense in a prearranged sys-
tem. The relationship of kata to randori is like grammar is to composition. Judoka
interested in competing readily see the value of randori as a training method. As
one advances to higher ranks, kata training and knowledge provides a fuller under-
standing of judo.

Nage No Kata: Forms of Throwing

This kata was developed to understand the theory of throwing techniques. There
are five sets of three throwing techniques in nage no kata. Each set focuses on the
main body part that is used and that makes the throw work. The first set of throws is
classified as hand throws, followed by hip, leg, front-sacrificing, and side-sacrificing
throws. Each throw is performed left and right. Table 4.1 details the techniques of
nage no kata.

Katame No Kata: Forms of Grappling

Katame no kata promotes understanding the principles of the grappling techniques.
Katame no kata is a set of prearranged forms of exercises consisting of five grappling
techniques from each of the categories of hold-down, choking, and arm-lock tech-
niques (see table 4.2).

Goshin-Jutsu: Forms of Self-Defense

Striking and self-defense techniques are not part of competitive judo because of the
risk of injury. They are therefore only performed in kata. It is important to recognize
that judo includes such techniques given the overemphasis of sport judo and conse-
quently the lack of instruction and practice of overall judo technique. Goshin-jutsu
shows modern techniques of self-defense consisting of grappling, throwing, empty-
handed techniques, and techniques with weapons (see table 4.3).

50
 Table 4.1—Nage No Kata: Formal Techniques of Throwing
Developed in 1884—teaches one to understand the theory of throwing techniques

Uke Tori
I. Te-waza—hand techniques
1. Uki-otoshi Floating Advancing right foot, take basic Turning body leftward 30º, drop left
drop hold. knee and pull uke straight down.
2. Seoi-nage Shoulder Advancing with left foot, then Stepping in with right foot, block with
throw right, strike top of tori’s head with left wrist; thrust right arm through
right fist. uke’s armpit; throw uke over shoulder.
3. Kata- Shoulder Advancing right foot, take basic On second step, switch left grip to
guruma wheel hold. uke’s inside sleeve; step back; turn
90°; assume jigotai; circle uke’s right
inner thigh with right arm; lift uke onto
shoulders; throw uke to left front.

II. Koshi-waza—loin or hip techniques

1. Uki-goshi Floating Advance with left foot, then right; Step in obliquely with left foot, encircle
drop strike top of tori’s head with right uke’s waist with left arm, grasp uke’s
fist. sleeve with right hand and twist hips to
the right to throw left uki-goshi.
2. Harai- Hip sweep Advancing right foot, take basic On the second tsugi-ashi, transfer right
goshi hold. hand to uke’s left shoulder blade; with
right leg sweep uke’s right leg upward.
3. Tsurikomi- Lift-pull Advancing right foot, take basic Grasp back of uke’s collar, lift uke on
goshi hip throw hold. second tsugi-ashi, step obliquely in
front of uke’s right foot on third step,
pivot, and throw uke.

III. Ashi-waza—foot and leg techniques

1. Okuri-ashi- Foot sweep Uke and tori take basic hold. Move with right tsugi-ashi, take a large
harai third step, sweep uke’s right outer ankle
with left sole.
2. Sasae- Supporting Advancing right foot, take basic On the second step, slide right foot
tsurikomi- foot lift- hold. to right back corner; apply left sole to
ashi pull throw uke’s advancing right ankle; pull down
in large circular motion to left rear.
3. Uchi-mata Inner thigh Both take right natural posture Move uke in a circular motion clockwise;
reaping and basic hold. on third step as uke is about to shift
throw weight to left foot, thrust right leg
between uke’s legs; lift and throw,
reaping uke’s left thigh.
(continued)

51
 Table 4.1 (continued)

Uke Tori
IV. Masutemi-waza—sacrifice throws on one’s back
1. Tomoe- Circular Both take right natural posture Push uke backward by three steps,
nage throw and basic hold. starting with right foot. When uke resists,
switch left hand grip to lapel, place right
foot on uke’s abdomen, sit close to uke’s
left heel, straighten right leg, throw uke
over the head.
2. Ura-nage Rear throw Advancing with left foot, then Ducking the blow, step in with left foot;
right, strike top of tori’s head with encircle uke’s waist with left hand;
right fist. place right foot between uke’s feet;
place right palm on uke’s abdomen; fall
back; throw uke over left shoulder.
3. Sumi- Corner Both engage in right jigotai, right Take large circular step back while
gaeshi throw hand on left shoulder blade and lifting uke. Slide left foot close to the
left hand on outer elbow. right foot, hook right instep behind
uke’s left knee, then fall back and throw
uke over the head.

V. Yoko-sutemi-waza—sacrifice throws on one’s side

1. Yoko-gake Side body Both take right natural posture Break uke’s balance to right front
drop and basic hold. corner; bring right foot beside left; fall
to left, sweeping uke’s right ankle with
left sole.
2. Yoko- Side wheel Advancing with left foot, then Avoiding uke’s blow, attempt ura-nage.
guruma right, strike top of tori’s head with Uke counters by bending forward,
right fist. encircling neck with right arm. Fall on
right side, thrust right leg between
uke’s legs, throw uke over left shoulder.
3. Uki-waza Floating Both engage in right jigotai, right Take large circular step back, lifting uke
throw hand on left shoulder blade and forward; slide left foot to left side while
left hand on outer elbow. lowering body to throw uke in a large arc
over left shoulder.
Right-side executions must also be executed on the left.

52
 Table 4.2—Katame No Kata: Formal Techniques of Grappling
Formulated in 1884—teaches theory and principles of ground techniques

Tori Uke
I. Osae-komi-waza—hold-down techniques
1. Kesa- Scarf hold Trap uke’s right arm under left arm, Clasp hands, lock tori’s left elbow,
gatame slide right hand under uke’s armpit twist, insert right knee between
and put on left shoulder. bodies, grasp tori’s belt, bridge, try
to throw tori over shoulder.
2. Kata- Shoulder Push uke’s right elbow on cheek, slide Clasp hands, push elbow up,
gatame hold right arm under uke’s neck, clasp twist to right, insert right knee
palms, right on top of left. under tori’s hip, roll back over left
shoulder.
3. Kami- Top four- Slide both hands under uke’s shoulders Clasp hands together, wrap tori’s
shiho- corner and grip uke’s belt; trapping uke’s neck, turn to side, insert left arm
gatame hold arms, press chest with chest; flatten under tori’s right armpit, twist,
feet. push tori’s shoulders up with both
hands, slip knees or feet between
bodies.
4. Yoko- Side Pass right hand between uke’s legs, Push tori’s head back with left
shiho- locking insert right thumb in uke’s belt, slide forearm, hook tori’s head with left
gatame four- left hand under uke’s neck and insert leg, twist, slip right knee under
corner thumb in collar, turn uke’s wrist tori, grab back of tori’s belt with
hold clockwise, knees in, flatten feet. left hand, push up tori’s abdomen,
roll tori forward to the left.
5. Kuzure- Broken Pass right hand under uke’s right Insert left arm under tori’s neck,
kami- top four- armpit; grasp back of uke’s collar, thumb hook neck with left leg, slip right
shiho- corner outside; slide left hand under uke’s left knee under tori, twist to right, grab
gatame hold shoulder; grasp uke’s belt, thumb inside; tori’s belt with left hand and push
press chest; knees in; flatten feet. up with right, bridge, try to lift tori
leftward over head.
II. Shime-waza—neck hold lock
1. Kata-juji- Half-cross Press both of uke’s carotid arteries, Push both of tori’s elbows upward
jime lock left thumb outside on left collar, right with both hands.
thumb inside on right; lean forward;
pull up.
2. Hadaka- Naked Place right wrist against uke’s throat, Push tori’s right arm up with both
jime lock clasp hands on uke’s left shoulder, hands.
right cheek to left cheek, step back a
pace.
3. Okuri-eri- Sliding Grasp uke’s left lapel with right thumb Seize tori’s upper sleeve with right
jime collar base on left carotid, pull down uke’s hand, elbow section with left hand,
lock right lapel with left hand, right cheek pull downward with hands.
on left cheek, press back of uke’s neck
with right shoulder, twist to the right.
(continued)
53
 Table 4.2 (continued)

Tori Uke
4. Kata ha- Single- Grasp uke’s left lapel with right thumb Seize own left wrist, lifting left
jime wing lock base on left carotid, with left arm lift arm.
uke’s left arm straight up, insert left
palm on nape of uke’s neck, shift right
foot to right.
5. Gyaku- Reverse Four fingers outside, apply pressure on Push tori’s left elbow from above
juji-jime cross lock uke’s carotid with thumb base of both with right hand and right elbow
hands, pull uke’s neck toward chest. from below with left hand.
III. Kansetsu-waza—joint techniques
1. Ude- Entangled With left hand thumb down take Unable to escape, tap twice.
garami armlock uke’s left wrist and press down near
shoulder, insert right hand under uke’s
elbow, grasp own wrist from the top,
pull uke’s wrist towards left shoulder
joint, raising uke’s elbow.
2. Ude- Cross Take uke’s right wrist with both hands, Bend right arm toward right
hishigi- armlock right above the left; pull up, placing shoulder joint, roll leftward.
juji- right foot into uke’s right armpit;
gatame swing left foot counterclockwise over
uke’s head, placing sole of foot on mat
near uke’s shoulder; trap uke’s arm; lie
down; bring knees together; raise hips.
3. Ude- Arm Trap uke’s left wrist between neck and Pull left arm downward, twisting
hishigi- armlock right shoulder; place palm of right body rightward.
ude- hand on uke’s left elbow, left hand
gatame over the right; twist uks’s arm to left
and up; press uke’s arm toward chest.
4. Ude- Knee From basic hold, release grip from left Pull left arm free.
hishigi- armlock sleeve, transfer it counter-clockwise
hiza- to outer sleeve, trap uke’s right wrist
gatame under armpit. Put toes of right foot on
uke’s left hip joint and fall to right,
placing left foot on uke’s right hip;
place knee on own left hand to apply
pressure to uke’s elbow.
5. Ashi- Entangled From basic hold, attempt right tomoe- Twist to left.
garami leg lock nage. Uke steps forward and lifts up.
Push inside of uke’s left knee with
right foot, hook left leg over uke’s
right leg, wedge left foot against right
lower abdomen, twist hip to right,
straighten left leg, pull with both
hands.

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 Table 4.3—Kodokan Goshin-Jutsu: Kodokan Self-Defense Forms
Developed in 1956—designed for self-defense techniques against forms of unarmed or armed attacks.

Uke Tori
I. Against unarmed attack
i. When held
1. Ryote- Two-hand Step in left foot, grasp both of tori’s Release right wrist, strike uke’s right
dori hold wrists, kick tori’s groin with right temple with knife edge of hand,
knee. kote-hineri, press elbow.
2. Hidari- Left-lapel Step forward with right foot, grasp Strike uke’s eyes with back of hand;
eri-dori hold tori’s left lapel and push. with right hand, grab uke’s right
wrist; twist uke’s wrist and push the
elbow to mat with left hand; left
knee on uke’s back.
3. Migi-eri- Right-lapel Pull down tori’s right lapel, step back Uppercut with right fist, grab uke’s
dori hold on left foot. right wrist to chest and throw, kote-
gaeshi.
4. Kataude- Single-hand From right rear grab tori’s right wrist Kick left side of uke’s left knee with
dori hold with right hand and tori’s elbow with sole of right foot, apply waki-gatame
the left hand. to uke’s right arm
5. Ushiro- Collar hold From behind, pull down back of tori’s Protecting face, punch uke’s solar
eri-jime from behind collar; step back on left foot. plexus with right hand; apply left
ude-gatame to right arm.
6. Ushiro- Choke from Apply right hadaka-jime over right Pull uke’s arm down, slip head free;
jime behind shoulder. grip uke’s right wrist with left hand,
apply te-gatame to uke’s right elbow.
7. Kakae- Seize and Step forward with right foot and Stomp uke’s right foot, turn, grasp
dori hold from embrace tori in a bear hug. uke’s right wrist with left hand, lock
behind right elbow with arm, throw uke
forward.
ii. At a distance
1. Naname- Slanting Step forward with right foot, blow to Parry right arm with left, uppercut
uchi strike tori’s left temple with right fist. with right arm; grab uke’s throat,
then throw uke with right osoto-gari.
2. Ago- Uppercut Step forward with right foot, With right hand, deflect blow; grab
tsuki uppercut to tori’s chin with right fist. and twist uke’s wrist toward his or
her shoulder; throw uke forward.
3. Ganmen- Thrust- Step forward with left foot, punch Step forward with right foot, punch
tsuki punch face tori’s face with left fist. uke’s side with right fist, apply
hadaka-jime from behind.
(continued)

55
 Table 4.3 (continued)

Uke Tori
4. Mae-geri Front kick Step forward with left foot, kick tori’s Step back on right foot, scoop uke’s
groin with right sole of foot. ankle and push back.
5. Yoko- Side kick Step to left front corner with left Step to left front corner, parry with
geri foot, kick tori’s right side with right right forearm, move behind uke, pull
foot. down uke’s shoulders.

II. Against armed attack

i. Dagger
1. Tsukkake Thrust Step back on right foot, withdraw Step to right, take left elbow with
dagger and hold it at tori’s right side. right hand, blind uke’s eyes with left
palm, grab uke’s left wrist with left
hand, push uke’s elbow to mat, apply
te-gatame.
2. Choku- Straight Step forward with left foot; from Step to the left, turn, grab uke’s
zuki thrust right waist, thrust dagger to tori’s right elbow with left hand, uppercut,
stomach. apply right waki-gatame.
3. Naname- Slanting Step forward with left foot, stab right Step back with right foot, grab uke’s
zuki stab side of tori’s neck while stepping in wrist, throw uke with kote-gaeshi,
with right foot. apply te-gatame, take dagger.
ii. Stick
1. Furi-age Upswing Step back with right foot, swing stick Step in with left foot, block uke’s
against stick upward over head. right arm, push uke’s chin up with
right hand, throw uke with right
osoto-gari.
2. Furi- Downswing Step forward with right foot, strike Step back right foot, step forward on
oroshi against stick left side of tori’s head. left; hit uke’s face with side of left
fist, then hit with te-gatana.
3. Morote- Two-hand Step forward with left foot, thrust Deflect stick with right hand; grab
zuki thrust stick to tori’s solar plexus. end with left hand, grab between
against stick uke’s hands with right; pressing left
elbow, throw to uke’s right.
iii. Pistol
1. Shomen- Pistol at the Step forward with right foot, press Raise hands; grab uke’s pistol with left
zuki abdomen pistol against tori’s abdomen. hand, grab uke’s right wrist with right
hand; push barrel to uke’s right armpit.
2. Koshi- Pistol held Step forward with left foot pointing Twist to left, grab barrel top with
gamae at the side at tori’s abdomen. right hand and bottom with left,
twist to right, pull, hit uke’s head.
3. Haimen- Pistol Hold pistol in middle of tori’s back. Raise hands, turn right, wrap right
zuki against the arm around uke’s right arm, take gun
back away with left hand.

56
 Training Methods

Other Kata in Judo

Judo includes other kata that are listed in this section. The judoka may not engage
in all forms of kata but should be informed about what they are.

Seiryoku Zen’Yo Kokumin Taiiku: Maximum-Efficiency National Physical

Education Forms
Seiryoku zen’yo kokumin taiiku is a set of Kodokan formal exercises devised as a
means of general physical education based on the principle of maximum efficiency. It
comprises solo striking movements and portions of paired movements adapted from
the kime no kata and ju no kata. See table 4.4.

a b
Left front cross blow. Step to your left Right-side blow. Bring fist back to
front corner with your right foot and left shoulder and strike to the right
punch. while stepping to the side.

c d e
Large rear strike. Drop your right arm Large front blow. Step forward with Large upward blow. Bring your
to your side and unclench your fist. your right foot and punch to the feet back to the original position,
Step back with your right foot and front. bend your knees and rise to punch
strike to the rear with the elbow. straight up.

57
 Table 4.4—Seiryoku Zen’yo Kokumin Taiiku:
Maximum Efficiency National Physical Education Kata
Promotes the development of strong, healthy minds and bodies.

I. Tandoku-renshu—individual exercises
1. Goho-ate Five-directional strike
1. Hidari-mae-naname-ate Left-front crossing blow
2. Migi-ate Right-side blow
3. Ushiro-ate Rear strike
4. Mae-ate Front blow
5. Ue-ate Upward blow
2. Ogoho-ate Large five-directional strike
1. Ohidari-mae-naname-ate Large left-front crossing blow
2. Omigi-ate Large right-side blow
3. Oushiro-ate Large rear strike
4. Omae-ate Large front blow
5. Oue-ate Large upward blow
3. Goho-geri Five-directional kick
1. Mae-geri Front kick
2. Ushiro-geri Rear kick
3. Hidari-mae-naname-geri Left-front crossing kick
4. Migi-mae-naname- geri Right-front crossing kick
5. Taka-geri High front kick
4. Kagami-migaki Mirror polishing
The mirror represents the human mind, the act of polishing represents the ethics
by which our minds are defined.
5. Sayu-uchi Strike to both sides
6. Zengo-tsuki Front rear strike
7. Ryote-ue-tsuki Two-hand upward blow
8. Oryote-ue-tsuki Large two-hand upward blow
9. Sayu-kogo-shita-tsuki Left-right downward strike
10. Ryote-shita-tsuki Two-hand downward blow
11. Naname-ue-uchi Front-side upward cut
12. Naname-shita-uchi Front-side downward cut
13. Onaname-ue-uchi Large slanting upward cut
14. Usihro-sumi-tsuki Rear corner blow
15. Ushiro-uchi Rear blow
16. Ushiro-tsuki, mae-shita-tsuki Rear downward blow

58
 Training Methods

II. Sotai-renshu—joint exercises

1. Kime shiki Forms of decision
i. Idori Kneeling techniques
1. Ryote-dori Two-hand hold
2. Furihanashi Shaking loose
3. Gyakute-dori Reverse two-hand hold
4. Tsukkake Stomach punch
5. Kiri-gake Head cut
ii. Tachiai Standing techniques
1. Tsuki-age Uppercut
2. Yoko-uchi Side blow
3. Ushiro-dori Hold from behind
4. Naname-tsuki Carotid cut
5. Kiri-oroshi Downward cut

Kime No Kata: Decisive Technique Forms

Kime no kata was designed to teach fundamental ways and means of defending
against attacks using throwing, grappling, and striking techniques. These techniques
are performed in a kneeling position and in a standing position. Kime no kata is also
known as shinken shobu no kata (forms of combat). See table 4.5.

Itsutsu No Kata: The Five Forms

Itsutsu no kata is a set of five techniques, known only by their number, expressing
principles of attack and defense in movements evocative of natural phenomenon such as
relating to abstract concepts like water and wind. They are considered to be expressions
of the artistry of judo (Kodokan New Japanese-English Dictionary of Judo. Teizo Kawamura
and Toshiro Daigo. 2000. Kodokan Judo Institute. Tokyo. Pg. 79). See table 4.6.

Koshiki No Kata: Classical or Antique Forms

Koshiki no kata was based upon the Kito Ryu School of Jujitsu from which modern
judo techniques were derived and illustrates techniques while wearing armor. Professor
Kano revised and adapted these forms to show the substance of judo. See table 4.7.

Ju No Kata: Forms of Gentleness and Flexibility

Ju no kata shows ways of attack and defense through arranged gentle and expressive
movements that exemplify the principles of judo. See table 4.8.

As you have seen, mastery of judo’s varied training methods is critical to the
competitive judoka. To apply the methods learned in this chapter turn to chapter 5,
“Breakfalls, Posture, and Standing and Ground Positions.”

59
 Table 4.5—Kime No Kata: Forms of Decision
Formulated in 1888—teaches efficient techniques of attack and defense in combat situations

Uke Tori
I. Idori—kneeling posture
i. Attacks with bare hand
1. Ryote- Two-hand On toes, seize both of Kick uke’s solar plexus
dori hold tori’s wrists. with right foot, waki-
gatame to uke’s left arm.
2. Tsukkake Stomach On toes, punch tori’s Punch between uke’s
punch solar plexus with right eyes, apply choke and
fist. hara-gatame to uke’s
right elbow.
3. Suri-age Forehead On toes, thrust right Kick uke’s solar plexus
thrust palm to tori’s forehead. with right foot, ude-
gatame on uke’s right
arm with left knee.
4. Yoko-uchi Side blow On toes, strike tori’s left Duck, push down, apply
temple with fist. kata-gatame, strike uke’s
solar plexus with right
elbow.
5. Ushiro- Hold from Raise right knee, Roll to left with ippon-
dori behind embrace tori’s upper seoi-nage into ushiro-
body with both hands. kesa, punch uke’s groin
with left fist.

ii. Attacks with dagger

1. Tsukkomi Dagger thrust On toes, step forward Strike between uke’s eyes
to stomach on left foot; stab tori’s with right fist, choke
solar plexus. and hara-gatame to uke’s
right arm.
2. Kiri-komi Downward On toes, step forward on Catch uke’s wrist with
slash right foot; slap top of both hands, waki-gatame
tori’s head. to uke’s right arm.
3. Yoko- Dagger thrust On toes, turn left foot Deflect uke’s elbow,
tsuki to side 90º; thrust dagger to punch between uke’s
tori’s right side. eyes, choke and hara-
gatame on uke’s right
arm.

60
 Uke Tori
II. Tachiai—standing posture
i. Attacks with bare hand
1. Ryote- Two-hand Step forward on right Kick uke’s groin with
dori hold foot, seize both of tori’s right foot, waki-gatame
hands. on uke’s left arm.
2. Sode-tori Sleeve grab Take tori’s left sleeve, Kick uke’s right knee
push with right hand, with left foot, pivot
right foot forward. 180°, right osoto-gari.
3. Tsukkake Punch to face Fake left punch, punch Parry uke’s right arm,
between tori’s eyes with step behind uke, hadaka-
right fist. jime with right hand.
4. Tsuki-age Uppercut Right foot forward, right Take uke’s wrist up with
uppercut to tori’s chin. both hands, waki-gatame
to uke’s right arm.
5. Suri-age Forehead Strike tori’s forehead Parry uke’s blow, punch
thrust with right palm, right uke’s solar plexus with
foot forward. right fist, left uki-goshi.
6. Yoko-uchi Side blow Strike tori’s left temple Bend forward, avoiding
with right fist, right uke’s blow; step behind
foot forward. uke; okuri-eri-jime.
7. Keage Groin kick Step forward on left Step back with right foot,
foot, kick tori’s groin catch uke’s ankle with
with ball of right sole. both hands, kick uke’s
groin with right foot.
8. Ushiro- Hold from Take a large step with Right seoi-nage, strike
dori behind right foot, embrace between uke’s eyes with
tori’s upper body. te-gatana.
ii. Attacks with dagger or sword
1. Tsukkomi Dagger thrust Step forward with left Punch between uke’s
to stomach foot, stab tori’s stomach eyes with right fist,
with right hand. choke, hara-gatame.
2. Kiri-komi Downward Step forward on right Catch uke’s wrist, choke
slash foot, slash top of tori’s and waki-gatame to uke’s
head. right arm.
3. Nuki-kake Sword Step forward on right Seize uke’s right wrist
unsheathing foot, attempt to with right hand, step to
unsheath sword. rear, kata ha-jime.
4. Kiri- Downward cut Right foot forward, slash Step to left front to
oroshi top of tori’s head. dodge uke’s blow, right
hand on uke’s wrist,
choke and hara-gatame
to uke’s right arm.

61
 Table 4.6—Itsutso No Kata: The Five Forms
Originated in the Tenjinshinyo Jujitsu School—included as Kodokan kata in 1997.
Demonstrates the principle of maximum efficiency. The graceful movements are
evocative of the motion of water, the heavenly bodies, and other natural forces.

Forms Interpretation
I. Oshi- Continuous Uke pushes on tori’s chest Continuous attack will
kaeshi pushing with palm alternating defeat a strong power.
thumb side first, then
little finger side.
II. Eige Draw prop Uke lunges forward to stab Energy of opponent’s
tori’s abdomen with right attack is used to defeat
hand. him or her.
III. Tomo- Separation Both circle around Inner circle of whirlpool
wakare each other like Chinese controls outer circle.
phoenixes.
IV. Roin Pulling Swing arms back to the Everything on shore is
tide left as if casting a net. drawn back into the ocean
by the power of the tide.
V. Sekka no Instant Both raise arms like When energies collide, one
wakare separation Chinese phoenixes. yields to avert destroying
both.

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 Table 4.7—Koshiki No Kata: Forms Antique
Originated in the Kito School of Jujitsu—kata designed for samurai warriors in armor.
Embodies the principles and techniques of Kodokan judo.

Omote Front
1. Tai Ready posture
2. Yume-no-uchi Dreaming
3. Ryokuhi Strength dodging
4. Mizu-guruma Water wheel
5. Mizu-nagare Water flow
6. Hikiotoshi Draw drop
7. Ko-daore Log fall
8. Uchikudaki Smashing
9. Tani-otoshi Valley drop
10. Kuruma-daore Wheel throw
11. Shikoro-dori Grabbing the neck plates
12. Shikoro-gaeshi Twisting the neck plates
13. Yudachi Shower
14. Taki-otoshi Waterfall drop

Ura Rear
1. Mi-kudaki Body smashing
2. Kuruma-gaeshi Wheel throw
3. Mizu-iri Water plunge
4. Ryusetsu Willow snow
5. Sakaotoshi Headlong fall
6. Yukiore Snowbreak
7. Iwa-nami Wave on the rocks

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 Table 4.8—Ju No Kata: Forms of Gentleness
Formulated in 1887—teaches offensive and defensive methods by the principles of ju

Ikkyo—set I
Uke Tori
1. Tsuki- Hand Advance right tsugi- Tori and uke escape by turning
dashi thrust ashi, thrust right 180º twice; with left palm on left
fingers between tori’s shoulder, raise uke’s right hand
eyes. backward.
2. Kata-oshi Shoulder Push tori’s right Bend; stepping back, grasp uke’s
push shoulder forward. right hand; catch uke’s left hand
as uke attacks between eyes; pull
both of uke’s arms straight up
and backward.
3. Ryote- Seizure of Grasp both of tori’s Release uke’s right hand,
dori two hands wrists. grasp uke’s right elbow, lift as
makikomi.
4. Kata- Shoulder Turn tori, push With left hand, grasp uke’s right
mawashi turn tori’s right shoulder, elbow from inside; right palm
pull tori’s left front on uke’s right shoulder; lift as
shoulder. ippon-seoi-nage.
5. Ago-oshi Jaw push Advance right tsugi- Seize uke’s palm, pull and turn
ashi, push and turn palm 180º; catch uke’s left
tori’s jaw. attacking hand; pull both of
uke’s arms upwards and back,
then down to shoulders.

Nikkyo—set II
1. Kiri- Downward Pivot 90º right, stretch With right hand, catch uke’s
oroshi cut up right hand, cut wrist; as uke pushes elbow, turn;
down on tori’s head take uke’s left hand, pull up and
with knife edge. back, right hand on uke’s left
shoulder.
2. Ryokata- Two- Left sides to kamiza, Bend knees; pivot 360°; taking
oshi shoulder tori in front, push uke’s right wrist, step forward
push down on both of tori’s pulling up; press uke’s left hand
shoulders. across chest as tani-otoshi.
3. Naname- Slanting Strike between tori’s Block with left hand, slanting
uchi strike eyes with knife edge of strike to uke’s forehead with
right hand. right hand, uke pulls, tori turns,
step right foot behind lift as
ura-nage.

64
 Uke Tori
4. Katate- One-hand Facing kamiza, grasp Bend elbow, release grip, turning
dori hold tori’s right wrist with to uke’s push, encircle uke’s
left hand. waist; lift as left uki-goshi.
5. Katate- One-hand Uke and tori raise right Withdraw right foot 90º, control
age lift arms, stepping forward uke’s right elbow down to the
with small steps almost right, then up to the left; pull
colliding. uke’s wrist up and backward, left
hand on uke’s left shoulder.

Sankyo—set III
1. Obi-tori Belt Step foward with left Grasp uke’s left wrist with right
seizure foot, left hand crossed hand, elbow with left; uke takes
over right, palm down. right elbow; both left sides
facing kamiza; encircle uke’s
waist with left arm; lift as uki-
goshi.
2. Mune- Chest push With right hand, push Tori and uke deflect and
oshi tori’s left chest. counterattack, both turning each
other; grip uke’s right wrist with
left hand slanted downward;
control uke’s left elbow; step
behind uke’s right foot.
3. Tsuki-age Uppercut Step back on right Catch uke’s fist with right hand;
foot, raise right push uke’s elbow; stepping left
outstretched hand foot forward, turning uke 180º,
from rear, clench fist, step right foot behind uke; push
step in with right foot, uke’s right arm up; apply ude-
uppercut to tori’s chin. garami.
4. Uchi- Downward Raise right hand As in kiri-oroshi, uke and tori
oroshi strike in circle, fingers turn each other; with left hand,
stretched; clench fist; grasp uke’s left wrist, right wrist
strike tori’s head, step on uke’s throat in hadaka-jime.
in with right foot.
5. Ryogan- Strike to Step in with right foot, Escaping and defending, uke and
tsuki both eyes poke tori’s eyes with tori counterattack each other;
right middle and ring tori pokes uke’s eyes with left
finger. hand; tori lifts as uki-goshi.

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Breakfalls,
Posture,
and Standing

C h a p t e r
and Ground
Positions
5
 Mastering Judo

E ven the advanced judoka should not overlook the fundamental positions and
skills of judo. Many basic positions and skills lead to higher levels of learning,
and there are many instances where the basics emerge as determinants of
success, even at the highest levels of competition. A solid acquisition of breakfalls,
posture, and fundamental standing and ground positions should precede acquisition
of all other techniques in judo. For best overall judo learning, develop your standing
judo first followed by specializing on the ground.
A review of the fundamentals is also important to those who have some experience
because they may have developed bad habits that need to be broken. Even judoka
with considerable experience such as elite fighters often overlook the fundamentals,
which can hinder further progress. If nothing else, a review further reinforces the
practice and study of essential skills and techniques.

Breakfalls: Ukemi
Breakfalls (front rolling, back, side, front) are considered the most important skill, and
their importance is reflected every time you are thrown to the mat. The principle of
why they work is the distribution of force, or impact of the body landing on the mat
over a large surface area. For example, if you land on one body part (elbow), all the
force of the fall is directed into that body part, which can lead to injury such as, in
the worst possible case, a shoulder separation. By spreading the impact of a fall over
a larger body surface (for example, the arms, legs, and back) the force is decreased,
thereby decreasing risk of injury.
Safety is of prime importance in judo, and you must learn how to breakfall with
confidence. Once you know how to breakfall correctly, you appreciate judo even more
because breakfalls allow you to engage in throwing practice and randori without the
fear of falling. If you are afraid to fall, you are not able to engage in judo to its full-
est. Depending on the type of technique by which one is thrown, four main types of
breakfalls are used: front rolling, forward falling, side, and backward.

Allyn Takahashi throws his

opponent. Knowing how to
breakfall correctly reduces
the risk of injury.

68
 Breakfalls, Posture, and Standing and Ground Positions

Front-Rolling Breakfall: Zenpo Kaiten

In this example, the opponent is thrown by seoi-nage or other front-bending rota-
tional throws.
Roll over (to either your left or right side) in a somersault action: From a right-leg
lead, initiate a forward somersault action, tucking your head in while rolling over.
Make sure that a right-leg lead results in slapping your left hand and vice versa.
Next, contact the mat simultaneously with your legs, hands, and body—landing
on your side. As your body comes around to land, synchronize your legs and arms
to hit the mat flat. Land on your side, feet apart, knees flexed, head up, and slapping
hand flat to the mat, protecting your spine and head.

a
Right-leg and right-hand lead. Notice the smooth, round motions.

b
Left hand slaps the mat. Notice the legs are not crossed.

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 Mastering Judo

Forward-Falling Breakfall: Mae Ukemi

In this example, the opponent is thrown to a prone position (facedown). Although
throws are not meant to land the person in a prone position, in rare situations a
facedown landing may occur, particularly when the uke attempts to defend.
Fall so that your forearms contact the mat on landing (taking the force): Keep
your hands up, palms facing the mat. Prepare to hit the mat by tensing your body
and keeping your arms forward.
Your hands should be turned inward about 45 degrees so that your elbows bend
outward. Slap the mat hard while looking away to one side. Contact the mat as flat
as possible over your entire forearm.

a
Falling forward when a side breakfall or rolling breakfall is not
possible.

b
Be careful not to land directly on your elbows. Also avoid
hitting the mat with your abdomen and lower body. All of the
force should be received in your palms and forearms.

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 Breakfalls, Posture, and Standing and Ground Positions

Side Breakfall: Yoko Ukemi

In this example, the opponent is thrown
by a okuri-ashi-barai.
When thrown sideways as in okuri-
ashi-barai, your feet do not always land
simultaneously with your body. Depend-
ing on how you are thrown, you may
be required to perform a side breakfall,
where your body and slapping hand
contact the mat before your legs. As you
begin to make contact with the mat,
prepare to slap it at the same time your
upper body lands.

The uke is thrown sideways. The tori has re-

leased the uke’s left arm and is pulling upwards
with both hands to help the uke break the fall.
a

b c
Step forward with the left foot and The right arm slaps the mat, the feet are
advance the right foot as if swept out by up and together.
a foot sweep. Allow the foot to continue
upward, following through with the right
arm while falling sideways.

Lower your body by bending your support leg. Fall sideways and slap your mat hand
as your upper body contacts the mat. As you fall sideways in a pike position (bent at
the waist), your body and your slapping arm contact the mat before your legs.
Keep your feet together and roll vertically on contact. Hit the mat hard while roll-
ing into the side-breakfall position. When rolling into the fall, carry your legs so they
point straight upward.

71
 Mastering Judo

Backward Breakfall: Koho Ukemi

In this example, the opponent is thrown straight backward (morote-gari or double-
leg tackle). When you are thrown straight backward, execute a back breakfall. Keep
your head up to prevent your head from hitting the mat.
To practice the backward breakfall, start in the sitting or standing position with
your arms extended horizontally in front. As you fall backward keeping a pike posi-
tion, your arms slap the mat approximately 30 to 45 degrees from your body. Tense
your neck so your head is kept in the flexed position to prevent it from contact-
ing the mat. As your back contacts the mat, simultaneously hit with your arms at
approximately 30- to 45-degree angles from your body. Keep your body tense on
contact with the mat.

Notice the head is raised, the chin is tucked in, and the arms
are slapping the mat approximately 30 degrees from the body.

b c
Fall backward keeping your head forward. Slap your arms to the mat as your upper
body makes contact.

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 Breakfalls, Posture, and Standing and Ground Positions

Posture
Good posture in judo enables you to move freely to attack and defend effectively.
Good posture is also expected in competition. Overly defensive posture is frowned
on and, if prolonged, can result in a penalty because it does little to contribute to the
spirit of judo.
At the start of a match many judoka exhibit an upright posture by outstretching
their arms to show a dominant stance to their opponent. Such posture demonstrates
confidence and shows that they are ready to fight.
To assume good general posture, take a natural standing position with your feet
slightly wider than shoulder-width apart. Shift your body weight forward slightly so
that more weight is taken by the front of your feet. This allows you to move quickly
and not be caught flat-footed. This basic natural posture is called shizen hontai.
By advancing either leg, one can take a right or left basic natural posture. In
competition, many fighters emphasize one side depending on how strong or bal-
anced they are in attack and defense. For example, boxers either take a right- or
left-handed stance (south paw) depending on what hand delivers their power punch.
Judo fighters develop techniques to complement their arsenal of attacks and lead
a leg accordingly.

a b
Natural standing posture (shizen Advanced leg, right natural posture
hontai). Feet are shoulder-width (migi shizentai). From natural
apart. Keep the body position posture, advance one foot slightly
straight, upright, and relaxed. (right or left, often depending on
which is dominant). Posture is
straight and upright and weight is
distributed evenly on both feet.

73
 Mastering Judo

In a competitive situation the judoka

alters or moves out of shizen hontai,
especially when in a defensive situ-
ation. The basic defensive posture is
called jigo hontai. Spread your feet
wide apart and lower your stance
(bend at the knees) to achieve greater
stability.
Again, by advancing either leg, you
can take a right or left basic defensive
posture. Good posture and proper grip
permits you to move easily and perform
basic movements. (For more on grip-
ping, see chapter 6.)

Phil Takahashi engages in natural posture with

the left leg advanced (hidari shizen hontai).
His opponent is Jean-Pierre Cantin, nine-
time Canadian Senior National champion and
national coach.

Footwork
You must be able to stay light on your feet so that you can perform movements
quickly. Inexperienced or beginner judoka often move awkwardly because they
move with the same principles as those of regular walking. Beginners who are too
stiff look robotic and inefficient in their use of strength (they tend to use too much).
Do not walk in judo practice in a pedestrian fashion (like walking down the street),
in which your body weight is shifted over one leg and then the next as you take a
step. Pedestrian walking makes you vulnerable to attack (all your weight is on one
leg). Instead, move by always leading with one foot and moving the other foot up to
meet the first. After each step, assume good position (for example, shizen hontai).
This way the shift of your body weight is minimized and you are able to move quickly
in all directions—forward, backward, sideways, and diagonally (called tsugi-ashi or
shuffle stepping).

74
a b

c d
Footwork in judo is important to maintain balance. It allows you to attack and defend.
(a and b) Forward tsugi-ashi is performed by stepping forward with one foot then moving the
other foot up to meet it, then moving the first foot again. Slide your feet across the mat and
keep your weight forward off your heels. (c and d) Side tsugi-ashi repeats similar stepping
actions but is performed sideways. Move sideways by stepping with one leg followed by the
next. Always slide your feet across the mat and keep your weight forward on the front of your
feet. Do not bounce or overly raise your body up and down while moving.

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 Mastering Judo

Throwing Mechanics
The ability to move your body in a controlled manner and make turns (tai-sabaki,
quarter and half pivots, half steps) are key elements in creating kuzushi, which is a
main component of executing throws. These movements and the ability of using your
opponent’s momentum and force exemplify the essence of throwing in judo. Once
you have broken your opponent’s balance, you can apply a technique (seoi-nage).

Kuzushi
The action of throwing can often be broken down into three phases: kuzushi, tsu-
kuri, and kake. In the initial phase, kuzushi is important when entering the throw
where the critical point is to disrupt your opponent’s balance. Kuzushi allows you
to attack when your opponent is vulnerable. It can be difficult to move an opponent
off balance, especially if your opponent is resisting as in a match setting. Sometimes
a hard pull of the arms is insufficient to disrupt your opponent’s stance. The abil-
ity to move (tai-sabaki) assists kuzushi, and perfecting the timing of when to apply
strength requires considerable practice. For example, if you aim to attack backward
with ouchi-gari, you need to execute a push to disrupt your opponent’s balance
backward. Let’s say the push needed is equal to a force of 10 pounds. Now, if you
precede your attack with a forward fake (for example, seoi-nage) and your opponent
reacts by pulling backward (4 pounds), you can utilize this overcompensation with
your intended ouchi-gari attack. The net result would be 6 pounds of force needed,
rather than 10 pounds.

a b
Pull uke’s sleeve upwards, turning the left hand Continue pulling forward and with the knees bent,
so little finger is up and palm faces outward. turn and contact uke below his center of gravity
Drive fist upwards to lift uke’s weight off his heel. to throw him.

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 Breakfalls, Posture, and Standing and Ground Positions

Tsukuri: Contact, Positioning, and Setup

In the tsukuri phase of throwing, position your body quickly so that conditions are
ready for throwing. For example, in seoi-nage you would move your feet into posi-
tion, bend your knees so that your hips contact below your opponent’s hips, and
make contact with your back to the uke’s chest. This phase is difficult because you
need to position your body quickly before the kuzushi phase is lost. This phase is
analogous to the sprinter who holds the “set” position in the starting blocks. All your
muscles are tensed and ready to contract, like a compressed spring ready to release.
When you position in tsukuri (seoi-nage), you will want to follow quickly into kake,
or throwing.

The tsukuri phase of throwing involves setting up and

positioning the body to make contact. Once you have broken
the uke’s balance, move into position quickly to ensure good
contact. Usually, holding this position is difficult because
all your muscles are tensed and ready to contract into the
throwing phase.

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 Mastering Judo

Kake: Throwing or Finishing

In kake, the final phase, you finish the throw. If you executed the preceding two
phases well, you should be able to follow through with kake relatively easily. Contract
your muscles and follow through with good balance for a proper finish. In the case
of seoi-nage, pull down with your arms and extend your legs (ankles, knees, hip) so
that your opponent rotates around during the throwing action.

During kake, or throwing phase, contract your

muscles and follow through to execute the throw.

Ray Takahashi executes a low ippon-seoi-nage. Ray will need

a strong kake, or finish, to throw his opponent over.

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 Breakfalls, Posture, and Standing and Ground Positions

Ground Movements and Positions

The three main ways to win on the ground using grappling techniques include hold-
downs, armlocks, and chokes. The offensive judoka attempts to win in these ways by
scoring ippon. Only in hold-downs are partial scores (koka, yuko, waza-ari) awarded
in addition to ippon. Therefore, a choke or armlock that does not make the opponent
submit will not score points. In some instances, chokes and armlocks can be applied in
the standing position, although doing so is rare because greater movement is possible by
the opponent when standing, making it easier for him or her to defend and escape.
Armlocks are executed by straightening the elbow joint, except for ude-garami (entan-
gled armlock), which is performed with the elbow bent. Most chokes use the opponent’s
judogi (lapel) or involve the judoka’s arm (for example, hadaka-jime, or naked choke).
It is not permitted to choke with the fingers in an open hand around the throat.
Effective hold-downs involve holding the uke on his or her back and outside of his
or her legs. If your opponent traps a leg or controls your torso in leg scissors, the hold
is ineffective, even if the uke is on his or her back (for example, in guard position).
Ground techniques do not involve the preciseness of standing judo techniques.
In standing judo, the fundamentals of moving, breaking balance, and throw entry
require considerable practice. Timing is very important in standing judo and much
of it is acquired through feel. These elements are not as emphasized in ground judo
where many of the situations are isometric, and little movement and action seem to
occur. In ground judo, contact with the opponent is closer, and the mat becomes an
element in the action. Positional control in ground judo is important because many
techniques must be executed from positions of advantage. It is therefore easier to
see improvements in a shorter time period in ground judo than in standing. Many
fighters will focus on ground judo if their aim is to improve as a fighter.

Tina Takahashi (age 11) controls her opponent in katame no waza.

79
 a

An ineffective or broken hold. A hold is ineffective or broken when the tori is unable to get
outside or free of the uke’s legs in a scissor action. The judoka must be “outside” of the legs
in order for a judo hold (osae-komi) to be effective.

b
Effective holding position is when the tori is able to control the opponent on the back and is
positioned outside of the uke’s legs. The tori should be prepared to move forward by making
adjustments with the feet. The tori should also keep a tight grip on the uke’s sleeve arm.

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 Breakfalls, Posture, and Standing and Ground Positions

Ground judo is equally important to complement standing judo and is good train-
ing for overall judo development. The vast majority of champions are strong in both
standing and ground judo. Some are especially noted for their strong ground fight-
ing, such as Katsuhiko Kashiwazaki, Nobuyuki Sato, and Neil Adams. Even Yasuhiro
Yamashita, although not regarded as a ground specialist, honed his ground skills and
understood their importance. In fact, many of Yamashita’s Olympic victories were
won on the ground.
In ground judo there are some clear and distinct positions because contact between
the fighters is much greater than in the standing position. Positions of neutrality do
not occur as often as one would think. Conversely, in standing judo the majority of
the time competitors are in positions of neutrality. In ground fighting, you or your
opponent likely end up fighting from the guard, whether intentionally or not, or de-
fending on “all fours,” as in the turtle position. Fighting by turning away in the turtle
position is not desired because it gives a position of advantage to the opponent.
When practicing ground judo, attempt quick, direct entries to better relate to the
time frame you may encounter during competition. A more controlled, sequential
approach is equally important to understand implications of position and for complete
development of ground judo.

Phil Takahashi attempted kata-ha-jime on Eric Maurel at the ‘81 Worlds.

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 Mastering Judo

Turtle Position
The turtle position, or “all fours,” is extremely defensive, and its only purpose is to
block attacks and prevent the match from moving forward in ne-waza. It is a com-
petition-only technique, and it is used to bring the match to a stalemate and force
the referee to call, “Matte.” In some cases, both fighters do not want to continue into
ne-waza, and the match comes to a complete stop with both fighters waiting for the
referee to call, “Matte” to restart the match in the standing position.

Tight turtle position for defense. Cross your arms, and keep your hands (thumbs)
close to your neck and your elbows close to your knees. Close off space to prevent
any attack. Once in the turtle position, be careful when moving out of it, for ex-
ample, to attack or stand up, because this will expose your position to attack.

Tournament rules have actually encouraged use of the turtle position. Fighters
know that by stalemating in the turtle position they will elude a disadvantaged ne-
waza position and resume standing. Rules encourage standing action, and because
ground judo takes time to develop and is perceived to be uninteresting by specatators,
inactivity is stopped by the referee and the match resumed in the standing position.
Judo matches have a time limit and a point-scoring system, which also has encour-
aged the use of purely defensive positions by the fighter who is leading in points.
These positions can be used to burn off some clock time and allow a fighter several
seconds to rest and regain composure.
In many cases the turtle position occurs after a blocked throw attempt. Some judoka
immediately drop into this position to avoid being countered in the standing position
or even use the position as a tactical move to avoid standing judo. In any case, the
overall perception does not contribute to the spirit of attacking judo.

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 Breakfalls, Posture, and Standing and Ground Positions

When ground fighting, you want to avoid going into turtle position. If you must
go into turtle, close off space between your body, legs, and arms. Hold your neck and
head down tight so that your chin closes off space for any choke attempt. You must
stay “heavy” to keep stable so that you are not tipped or moved, thus allowing your
opponent to hook under your body.
Flat Position
In the flat position, lay flat out on your stomach with your elbows tucked in tight
to your body and your head down.The flat position is similar to the turtle position
since you are conceding position except that you are lying flat to the mat. by going
flat (prone) rather than staying up on your knees. Spread your legs out for stability
or keep them together if your opponent is attempting leg rides. In the flat position,
you must press down hard to the mat so your opponent cannot flip you over or get
underneath your body. By taking a flat position, you are aiming for stalemate and
are in a position of disadvantage.

The flat position enables you to press tightly against the tatami, allowing for a low and stable
position. Stay close to the mat for greater stability and to close off space.

Keep close to the mat by anticipating attacks but be patient in waiting for the
stalemate call by the official. The main techniques against these defensive positions
are chokes and armlocks which are difficult and time consuming against a stubborn
opponent. If however, you are on top, ahead on points, and want to run out the
clock, then riding your opponent is a reasonably safe opportunity.

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 Mastering Judo

Guard Position
In guard position you are on your back with your opponent between your legs. This
position is considered neutral because either partner is in position to attack. This is
generally true, although because it is possible to attack from underneath, the degree
of advantage will depend on the level of expertise of the opponent. A variation of
the guard is inserting a foot or both feet inside to block the opponent’s thigh (also
called the butterfly guard). The butterfly guard position allows you to use your legs
by blocking, pushing, and lifting. Use your legs by inserting your feet inside the
uke’s thighs.

Use your legs by inserting your feet inside the uke’s thigh. You can push and control
the uke in the butterfly positon with your knees pointing outward. Use your feet by
pushing with your legs to keep the distance needed and to disrupt the uke’s balance.

Guard Position-Attacking From Underneath

If you are in a defensive mode, attempt to prevent an attack from your opponent or
to prevent your opponent from gaining position. Your aim is to achieve a stalemate
position and return to standing by the referee’s call of “Matte.” If you are offensive,
you are looking to attack from underneath (using a choke or armlock) or to roll the
opponent and reverse position to apply a hold-down. The transition from defense to
offense and vice-versa can occur quickly, and often the distinction between the two
is not readily apparent. You can execute roll-over to go on the offensive.

84
a
You can execute techniques from underneath
as in this choke (gyaku-juji-jime). Keep close
to the uke and insert your hands deep when
choking.

b
Tight roll over. You can execute roll over to go on the offensive.

c
Hand and arm action is like turning a steering wheel. Right foot lifts
uke’s leg up high to cause uke to land on his back.

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 Mastering Judo

Half-Guard Position
The half-guard position is
similar to the guard posi-
tion, but one leg of the
top judoka has cleared the
guard while the other leg is
scissored or locked. In this
position, the bottom ju-
doka must ensure that the
top judoka does not clear
the second leg to acquire
a “mount” position (osae-
komi hold).
If you are on top, you are
able to clear a leg and can
Half-guard scissors to prevent osae-komi (hold down). A hold
progress to the half-guard is ineffective if a half-guard or scissor position is initiated.
position. Scoop your hik- Keep the scissor lock secure and tight above the uke’s knee.
ing arm under the uke’s
knee while your opposite
free arm is kept short. Clear your leg over and across the uke’s body. Use your hands
to hold the uke from turning away toward your stomach.
Holding Position
Aim for a stable position when holding or staying on top in the ground position.
A wide base can be created using your arms and legs to increase stability. A flat or
square body position that is low to the mat also helps to create stability and makes
it more difficult for your opponent to roll or reverse the position. When holding it
is important to control your upper body or head area so your opponent has more
difficulty escaping.

Holding positons involve controlling your upper body and keeping a

wide, low base. Your body is perpendicular to that of the uke’s, with
the legs apart to maximize stability. It is important to keep your
chin down to prevent the uke from choking or being able to push
your head with his free hand. Keep a wide, low base and adjust to
the uke’s movements when escaping.

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Preventative Actions
Preventing the opponent from securing a hold in the first place is more desirable than
attempting an escape once the hold is secured. Often, you can prevent hold-downs
from occurring by using fundamental movements to block or prevent the opponent
from gaining position.
Turning and Bridging
Turning and bridging movements are important for escaping from holds. It is impor-
tant to drive your arm through when turning so your body follows and to prevent
your opponent from trapping your arm to block the turn.

Bridging disrupts the hold by lifting and creating space so you can escape
by turning. Use the uke’s force and weight against herself by turning in
and then turning away when she pushes back into you.

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Ebi (Shrimp) Movements

By turning to either side and closing off the space between your elbow and leg, you
can prevent the opponent from holding. The name “shrimp” (ebi) comes from the
way shrimp swim, which is similar to the actions you use to flex your body to close
off space to defend. The action “jackknifes” your body by pushing with your legs and
bringing your hands to your feet.

a
Begin the ebi movement, a movement
that is excellent for ground work, with
your arms above your head.

b
Moving on the mat in a shrimplike action
(ebi) allows you to retreat and close off
space when being attacked. The action of
reaching for your feet is used to move your
body away. Alternate left and right actions.
Push forward with your feet and reach
for your toes with your hands to get full
movement.

c
A different version of the shrimp movement focuses on keep-
ing the elbow close to the body, which helps in escapes and
moving out of holds before they become effective. In both
positions it is important to always keep your head up and
your legs bent (in front of the opponent). Bring your elbows
down to your knees. Push forward with your feet, return to
the start position, then repeat on the other side.

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and Grip Breaks

C h a p t e r
6
 Mastering Judo

V irtually every judoka has experienced the frustration of being subdued by

superior gripping by a better opponent. Overly defensive postures, although
discouraged and penalized, seem commonplace in today’s competitive judo.
The growth in the use of defensive posturing is an outcome of advancements in grip-
ping technique and the resulting inevitable control of the opponent.
Gripping, or kumi-kata, can be considered an art in itself. In fact, gripping is so
important for the judo fighter that rules were instituted on the length of the judogi
sleeve and how tight it could be around the wrist. In boxing, the importance of having
“fast” hands is often mentioned. In judo, too, fast hands are important, or rather the
ability to fight for grip. Those unaccustomed to judo underestimate the quickness of
the judoka’s hands. It takes considerable training to acquire good gripping skills and
to develop them to best suit your individual style. Gripping sequences are described
in detail next.

Gripping Sequences
Gripping is your first line of attack and defense. A great deal of time in a match is
now devoted to securing your grip. Once you have the desired grip, you are able to
control the match. This control makes gripping closely related to tactics. Figure 6.1
illustrates gripping sequence. At the start of the match the competitors stand apart.
When the referee calls “hajime” they begin the
gripping sequence. They will engage and fight for
grip by making contact with each other. Three
basic positions are established as the competitors
attempt to control each other: (1) advantage, (2)
disadvantage, and (3) neutrality. A position of ad-
vantage or control allows you to attack. A position
of disadvantage puts you on defense.

Open stance
No contact

Fight for grip

Grip engagement
Contact

The judogi gives judoka the opportunity to control Advantage Neutrality Disadvantage
each other through effective methods of gripping. Attack Defense
The tori can control the uke through gripping and
thus dictate the action in the standing position.
Getting the desired grip requires the tori to fight for
a grip before the uke gets a grip. Figure 6.1 Gripping sequence.

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 Control Grips and Grip Breaks

Phil Takahashi’s bronze medal victory at the 1981 Worlds is a good example of
grip control. Phil managed to obtain his grip and attack with tai-otoshi in his match
against Eric Maurel of France. Takahashi recalls: “Somehow I managed to get my grip.
I was a little surprised I got it so easy, and I knew I had to attack fast.” As it happened,
Takahashi was able to control the grip and mount an offense. He scored waza-ari and
several lower scores of koka and yuko. Finally, he ended the match with ippon and
secured a bronze medal.

Key Points in Gripping

Once you have secured a grip, you can begin to execute certain techniques. The
opponent will know this too. Therefore, it is preferable to secure a grip from which
you can execute a number of techniques to keep your opponent from figuring out
your next move. The basic sleeve-and-lapel grip is still a common and favorite grip
because it allows the fighter to execute a variety of techniques.
Many fighters will attack quickly as soon as they have a grip, and some have
developed the ability to attack with only one hand. You are well advised to prepare
for fighting against these opponents by acquiring the ability to fight in the same way.
Although gripping for offense is the main thrust, gripping for defense is also im-
portant when you are
trying to protect your
lead or control the
tempo of the match
so you don’t tire.
Judoka are incredi-
bly strong in the hands
because of the neces-
sity to grip. It stands
to reason then that
you should develop
strength in your hands
and arms to improve
gripping. Strengthen-
ing exercises include
rope climbing, chin-
ups, and wrist-curl
exercises with a bar.
To simulate the burn-
ing sensation in the
forearms felt during a
match (resulting from
lactic-acid buildup),
roll up a weight on a
bar (called a “wrist-
roller” exercise). Next,
different grips are de-
scribed.
Phil Takahashi attacks brother Ray in one of many matchups during
their teen years. Phil grips Ray’s judogi while Ray parries out of
position with his body.

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Basic Grip
Grip your lapel hand (tsurite) near your opponent’s upper chest and your sleeve hand
(hikite) below his or her elbow. Grip tight and relax your arms. Place the grip tension
mainly in your little fingers rather than in your entire hand to maintain flexibility
in your wrists.
Most judo techniques can be performed with a basic grip. Some techniques,
such as sumi-gaeshi and uki-waza, require changes to the basic grip such as those
demonstrated in nage no kata. Some grip adjustments are made in the throws that
represent armored warriors fighting on the battlefield in feudal times.
Pulling-Action-of-the-Sleeve Grip: Hikite
In kuzushi of the sleeve grip in many forward throws, you must both lift and disrupt
the balance of the uke in a forward direction. The action of your pulling arm should
resemble the pull you would use when starting a lawn mower. Turn your hand so that
it faces outward to maximize the length of the pull. It also provides the lift needed to
raise your opponent’s center of gravity, making it easier to execute a throw.

Basic grip. Starting from a natural grip, grip Hikite pull. The pulling action on the hikite
your opponent’s lapel with your right hand grip breaks the uke’s balance forward. Pull
and his right sleeve under the elbow with your arm so the palm of your hand faces
your left hand. down and your elbow points up and out at
shoulder level for a long pull.

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Lapel Grip: Tsurite

The lapel grip, or tsurite, is also called the “playing” hand.
The Japanese word “tsuri” means “to fish,” which mimics
the flicking action of the wrist required in this grip. Much
of the work of the grip lifts, although the tsurite also gen-
erates good pulling and pushing actions because of the
tightness of the grip and lapel to the opponent’s body. In
a basic lapel grip, your hand grips at the opponent’s chest.
A low grip, closer to the opponent’s stomach, is not often
used because it is more difficult to generate kuzushi, or off
balancing, from this position. A higher lapel grip is used
more often, and numerous throws can be executed with
the hand located near or around the collar.

Tsurite pull. The gripping hand can pull,

push, lift, and block. Work the tsurite grip in
conjunction with the hikite grip to maximize
breaking of your opponent’s balance.

Little Finger Tight

Ray Takahashi recalls: “My father always said supple and flexible wrist allows you to move
to us, ‘Grip with your little finger tight.’ At the your arms quickly and to relax your arms when
time, when we were kids, it didn’t make sense needed so they are not overly stiff. This flex-
to us.” Gripping with the little finger tight al- ibility saves energy and keeps you from tiring
lows for a secure and flexible wrist because over the course of the match. Gripping with the
when the little finger squeezes tight it allows little finger tight is the correct way to execute
the thumb to stay loose and flexible. Having a any grip.

Squeeze the grip tightly by using

the little fingers, but try not to
be stiff at the wrist.

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Variations to the basic lapel grip allow for some techniques to be executed easier
and prevent the opponent from erecting a good defense. Major types of lapel grips
include the following:

High Lapel Grip

Grip high but not around the collar. Make quick adjustments with your hand so that
you can switch from controlling your opponent’s head to a lower basic grip position.
The high lapel grip and the behind-the-neck grip are often used by uchi-mata spe-
cialists. They are often used by taller opponents. A shorter person using these grips
would be stretched out and therefore vulnerable.
Double-Lapel Grip
Place both hands on the upper lapels. The double-lapel grip is good for both left and
right attacks. The disadvantage of the double-lapel grip is that your opponent’s arms
are completely free.
Armpit, Belt Grip
The armpit grip allows you to execute a strong pull because the pull is “shorter” than
the sleeve grip and pulls the body rather than the arm. By straightening or pushing
the arm, distance from the opponent can be maintained if necessary. Gripping your
opponent’s belt tightly also allows you to generate good pull and contact. This is good
for strong control of your opponent’s body. The disadvantage of this grip is that your
opponent has both arms free, and may be able to prevent a clean throw by hanging
on to you or by putting his or her hands down on the mat. Since you must attack
within five seconds of gripping the belt, your opponent knows that you will attack
or release the grip and will be prepared.

High lapel grip. Double-lapel grip. Armpit, belt grip.

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Behind-the-Neck Grip
Insert your thumb behind the uke’s neck to control his or her upper body and head.
When performing a forward throw, disrupt the uke’s balance by moving his or her
head with a strong forward pull. This grip is useful against shorter opponents or op-
ponents who use a hunched fighting position. It is very effective in controlling your
opponent’s body since it is very easy to move his or her head with a jerk. This will
momentarily disrupt his orientation. This grip can result in pulling the gi over your
opponent’s head, resulting in the referee calling matte.
Back-of-Gi Grip
Grip the back of the uke’s judogi by reaching over the uke’s shoulder to generate a
strong pull. Gripping behind the back is ideal for major front throws, although you can
use a downward and sideways pull to keep the uke from anticipating what attack you
will be taking. The opportunity for the back-of-gi grip may arise when the opponent
has stumbled or gone down to block a throw. When he or she comes up, there will be
an instant when uchi-mata using this grip are possible. Keep tension on the gi between
the opponent’s armpits (across his or her back) with your fingers under a fold.
Low-Sleeve Grip
Grip between the uke’s elbow and the end of his or her sleeve. The low-sleeve grip is
not only good for pushing to keep the uke away but also for executing attacks. The
low-sleeve grip is effective in neutralizing your opponent’s grip on your lapel. With
a jerk downward, you may be able to break his or her grip, giving you momentarily
complete control over his or her grip.

Behind-the-neck grip. Back-of-gi grip. Low-sleeve grip.

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 Mastering Judo

High-Sleeve Grip
Grip above the elbow behind the uke’s tricep. The high-sleeve grip provides diversity
in attack because of the deep pulling action it can create. When pulling, turn so your
palm faces down. The high-sleeve grip is easy to maintain since the gi is loose and
your opponent does not have an effective method to break it. Your control over your
opponent’s arm is limited, however.
Under-Elbow Grip
The grip is directly under the uke’s elbow. By turning your hand to point your thumb
toward the uke’s body, the under-elbow grip can be used to push the uke’s elbow up
for sode-tsurikomi-goshi. The under-elbow grip is useful in controlling your opponent’s
arm, and can be used offensively and defensively. Your opponent can break your grip
by bending his or her elbow (stretching the gi) and pulling.
Cross Grip
Reach across to grip on the same side as the sleeve arm. Usually, the cross grip in-
dicates an attack will follow to the side of the grip so the attack must be executed
quickly. The cross grip can be used only momentarily when surprising your opponent,
or when taking advantage of his or her loss of balance from a setup move or attack.

High-sleeve grip. Under-elbow grip. Cross grip.

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 Control Grips and Grip Breaks

End-of-Sleeve Grip
Grip at the end of the sleeve to control the uke’s arm. The end-of-sleeve grip is good
for preventing the uke from getting a grip and then quickly attacking with a long
pull. Immediately take the opportunity to get the end-of-sleeve grip. You will have
complete control of your opponent’s arm until he or she breaks free of your grip or
gets hold of your lapel.
Double-Sleeve Grip
The double-sleeve grip allows you to choose a right- or left-side attack. Controlling
the sleeves prevents the uke from getting a grip. Tori grips the end of uke’s sleeves
before uke can take a grip. The “little” fingers should scoop the sleeve from the outside
so as to turn the sleeve inside out to secure a tight grip. Make sure that you do not
insert your fingers inside the uke’s sleeve. Inserting your fingers inside the sleeve is
a penalty, since it is dangerous to get your fingers trapped in the sleeve.
Belt Grip
With the belt grip, it is necessary to attack your opponent immediately. Grip over
the top to osoto-gari, harai-goshi. The deep, over-the-back belt grip allows you to
pull the uke in tight. Be aware that by opening up your side as you make the belt
grip, you become vulnerable to a lift (for example, te-guruma). The belt grip can be
used when uke is much shorter or bends low exposing one’s backside and belt. Tori
can reach over uke and take the belt grip with uke’s head positioned to the outside
of the arm on the belt.

End-of-sleeve grip. Double-sleeve grip. Belt grip.

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 Mastering Judo

Left-Side Grip
When the uke has a right-sided grip, the
tori can initiate a left-sided grip. Using
opposite left or right grips is kenka-
yotsu. A left-handed grip may be un-
usual for your opponent, and his or her
lack of experience will be an advantage
for you.

Left-side grip.

Stand-Up Grip
Stand up straight and exert force down-
ward on the uke. Downward pressure
makes it difficult for the uke to attack.
You can watch and feel your opponent
quite well in this position.

Stand-up grip.

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Exaggerated Right Stance

Exaggerate a right grip by pulling your
left arm back while pushing with your
right arm. Place your right leg forward.
Your left hand should pull down on the
uke’s arm, much like pulling back your
arm to prepare to shoot an arrow from a
bow. Control your opponent by moving
his body and studying his reactions.

Exaggerated right stance.

Stiff Arms
Keep the uke back by extending or
stiffening your arms straight to prevent
an attack. Keep your arms close to your
body while pushing. Squeeze your little
finger and move your hands toward
your thumb. Your muscles should be
flexed so your opponent cannot move
around.

Stiff arms.

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 Mastering Judo

Crunching Arms
Once you have acquired a secure, com-
fortable grip, contract heavily to close off
any movement or attacking opportunity.
The grip makes the uke look defensive
and can be used tactically when ap-
propriate. Be on guard when applying
crunching arms as the uke will likely
attempt to move quickly to get out of a
defensive position, especially once you
release the grip of crunching arms. Be
prepared to attack when you release
some control over the uke.

Crunching arms.

Grip Breaks
Now that we have learned common grips, the obvious next step is to learn common
grip breaks. Common grip breaks include the following:
Catch Hands
As the uke reaches, catch his or hands by meeting them head on with your hands up.
Intertwining fingers and bending and twisting are prohibited. Know the limitations
when engaging in this grip break.

a b
After “Hajime” the fight for grip begins. Catching your opponent’s hands allows
some momentary control.

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Deflect Hands
When the uke reaches with the right hand, deflect it inward by slapping it quickly
with your left hand. Ensure that the block precedes the deflection of your right hand.
Note how the left hand is raised and used to block if necessary.

a b
Deflection from the outside. Deflection from the inside.

c
Ready for deflection and getting a grip.

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a b
It is easier to prevent your opponent from Be prepared to block your opponent’s
getting a grip on your lapel if you block other hand.
from the inside.

Hold Your Lapel

With this grip break, the uke has a left-handed grip on your lapel. You reach inside
with your right arm to grip the uke’s left lapel. Grip your own lapel while simultane-
ously gripping and pulling your own lapel away with your right hand. Move your
body away while turning to the left and pulling with a hard jerking action to break
the grip. Initiate the grip break before the uke has a strong, tight grip.

a b
Your opponent has managed to get ahold Reach under to get your opponent’s lapel.
of your right lapel from above. Push away to stretch out his arm. At the
same time, pull your lapel out of his grip.

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Bend to Tighten at Elbow

When the uke grips or attempts to grip your sleeve with his or her left hand, bend
your elbow to tighten your judogi, making it difficult to grip. For maximum effec-
tiveness, it’s best to initiate the elbow bend just before a secure grip can be acquired.
As you bend the elbow, use your left arm to slap or push the gripping arm away. Use
forceful, quick actions and move your body back while pulling your arm away.

a b
Uke has a grip under the tori’s elbow. Bending your elbow will stretch out the cloth of
your sleeve, making it harder for the uke to keep a
grip. It may be necessary to use your left hand to
help break the grip.

Single-Arm Push-Down
The strong grip is very important and can really dominate and nullify your opponent’s
movement. Strong arms and hands are important in gripping.

If the uke’s grip with the right hand does not break on the Reverse angle view. The tori grips low on the uke’s
tori’s left lapel, it is possible for the tori to control the right sleeve with the left hand and pushes down to
grip by extending the arm and pushing the uke’s right arm prevent the uke from gripping. The tori extends the
away. If the uke pulls back with his arm, the tori should arm down and away. Tori initiates the grip break
use the action to attack in the direction of the pull. before the uke has a strong and secure grip.

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Two-Handed Lapel-Break Push

Use both hands to grip the uke’s sleeve and push away forcefully to break the grip.
Grip your hands close together to prevent the uke’s sleeve from slipping on his or her
own arm. Pushing the uke’s arm sideways prevents this slipping.
Grips on the lapel are often very hard to break because of the looseness of the gi.
With this technique, you may be able to break the uke’s grip on your lapel and keep
the grip on his or her sleeve.

a b
The tori grips the uke’s sleeve with the left (out- The tori pushes down and away with the hands
side) hand, and uses the right hand to grip the while moving the body back to break the grip.
uke’s right hand. The tori pushes the right hand outward and away
against the uke’s gripped hand. The outward push
loosens the grip, and pushing away breaks the
grip on the tori’s lapel.

Sleeve-Grip Break With Leg

With this technique, you use a leg to help break the grip. It would be best to follow
through with an attack immediately. Don’t use this break too often since your op-
ponent may be able to take advantage of your reaction to his or her grip.

a b
The tori reaches back with the right hand The tori moves the right leg back to break
that is gripped by the uke’s left hand. The the uke’s grip while keeping the uke away
tori grips behind her right knee. by pushing with the left arm.
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Sleeve-Grip Break–Cut
This is a common technique for getting your arm free. Before doing it, make sure
that you already have a follow-up plan of attack.

a b
The tori lifts the gripped right arm and The tori pulls back quickly and forcefully
points the elbow outward. The tori initi- to cut and break the grip by turning the
ates this action quickly because it opens body to the right. The tori should be pre-
up her side for an instant. pared to use the left arm to keep the uke
away in case he attacks.

Grasping
Grasping can be differentiated from gripping because in grasping you often grab the
opponent’s body part, such as the leg in morote-gari, rather than the judogi pant leg
that gripping entails. Some competition techniques have evolved where grasping
has become prevalent to make the technique work. In morote-gari, you can quickly
grasp the opponent behind the knees with your hands and drive forward with your
body to make the throw work. The advantages of grasping are being able to quickly
secure or block, versus gripping which requires one to obtain the grip first before a
block, pull, or push can be performed. Grasping also allows you to get closer to the
opponent—even a few inches closer can make a difference in morote-gari, which is
now executed in a style similar to that of a double-leg takedown in wrestling. Judoka
now often grasp behind the leg like in a wrestling attack rather than grip the judogi
pant leg as has been traditionally taught in judo.

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Kata-guruma is a popular competition technique derived from wrestling. In kata-

guruma, the tori takes a high grip behind the uke’s arm, almost like a grasp, so a
strong pull can be made to off balance the uke forward.

a b
Both grasping (a) and gripping (b) can be used in judo and are used interchangeably when
executing kata-guruma—fireman’s carry style. Note how the hand is open to capture the arm.
The open hand allows the tori to hook the arm and pull tightly down for attacks such as kata-
guruma. When grasping, the tori aims to reach as high as possible and make a hooking action
with the hand. Note how the hand grasps the upper arm of the uke compared to the more
traditional grip on the judogi.

Overemphasizing Grip Fighting

Overemphasizing grip fighting has become an unfortunate attitude prevalent in com-
petition where the fight for grip has resulted in the development of overly defensive
tactics that go against the spirit of judo. In fact, to prevent the opponent from getting
a good grip, European judogis were made thicker in the early 1990s. It was found
lapels were up to two times thicker than the average Japanese lapel. A previous rule
for sleeve length and size had been implemented for similar reasons.
Overemphasizing gripping in randori can hinder your overall judo development
because it will prevent you from engaging in a multitude of situations and dynamic
actions. This can happen if you spend too much time grip fighting, escaping and
defending from a grip, or obtaining a particular grip. British judo star, Neil Adams,
puts it this way: “For judo to continue to evolve in a positive way, we have to ensure
that the traditional, fast, dynamic techniques are complemented, not ruined, by de-
velopments, in kumi-kata (gripping)” (Grips. N. Adams. 1990. The Crowood Press.
Wiltshire. Pg. 11). Make a conscious effort to use a variety of grips as well as to allow
your partner to do the same during training. Try to be open in randori to experiencing
all types of situations from both an offensive and defensive perspective.

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Standing
Combinations
and Counters

C h a p t e r
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 Mastering Judo

I n judo, the ability to use combination techniques forms the basis of technical
and tactical applications. Combination techniques can be defined as the applica-
tion of several techniques in rapid succession, moving from one to the next in a
smooth unbroken sequence (Kodokan New Japanese-English Dictionary of Judo. Teizo
Kawamura and Toshiro Daigo. 2000. Kodokan Judo Institute. Tokyo. Pg. 110). The
speed of attack of an executed technique is critical for its success. An attack must be
executed so fast that the opponent has no time to react. In competitive judo, how-
ever, fighters are trained for both attack and defense so that one cannot rely on pure
speed for technical success.
Combination techniques refer to two or more techniques that are linked together.
In fact, most judoka use combination techniques in their judo whether they know
it or not. In the sport of boxing, combination punches are commonly understood,
such as when the boxer sets up his punch with a series of jabs. Similarly, in judo,
the importance of combining techniques is quickly realized by tournament fighters
who have felt the frustration of being unable to execute the various techniques they
learned in the dojo against a resisting opponent.
In competition, the action is fast and dynamic. You must be able to assess the situ-
ation, choose a particular technique, and execute it before the opponent can react or
defend against the technique you have chosen. The level of sophistication of technique
has increased with modern judo where variations are now too numerous to be classi-
fied in the gokyo, which represented the standard series of throwing techniques. As
you become more proficient in your technical development, variations to techniques

Although Phil Takahashi throws his opponent, the throwing action has changed in the dyna-
mism of competition so that it does not resemble a technique performed with a cooperative
uke. This situation illustrates that preciseness is needed to execute techniques successfully.

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will emerge, many of which you can modify to suit your individual style, body type,
and physical and technical capabilities.
Most advanced fighters have a good technical background and are able to perform
techniques well in the dojo. The challenge then is to bridge the gap from static dem-
onstration of technique to a dynamic, resistive setting in randori and in competition.
Attacks with a singular technique, if not executed precisely, are easier for the opponent
to counter. Combination attacks make countering by the opponent more difficult and
therefore are often more successful.

Combination Techniques at Work

Combination techniques have slight differences in application, and it is important to
understand how they work so you can apply them as effectively as possible. Combi-
nation techniques can be broken down into three major types: (1) action–reaction,
such as fakes (e.g., thrower fakes going in one direction in order to fool opponent to
get a reaction); (2) ballistic sequences that are used as setups (e.g., when the thrower
uses an entry technique in order to follow-up with the main technique); and (3)
moving from one technique to another (e.g, when the first technique is blocked or
diverted and the thrower moves directly into another). Action–reaction combinations
are based upon the opponent’s reaction to an initial attack. Ballistic combinations
link techniques together in rapid succession so they are like one attack. Last, moving
from one technique to another requires a quick assessment of the opponent’s reaction
with a follow-up attack to link techniques in a sequence. In a ballistic combination
you don’t wait for, but anticipate the opponent’s reaction. It’s a little riskier, but may
be more successful because it’s faster. Moving from one technique to another is not
predetermined but requires a quick evaluation by the judoka to continue different
attacks when the opponent is in positions of disadvantage. For example, the judoka
may attack with a throw and move quickly into osae-waza (holding techniques) while
the opponent is attempting to recover.
The ouchi-gari–tai-otoshi combination is discussed next. This combination can be
performed using either the action–reaction combination or the ballistic combination.
Although both have the same result, that is, to throw the opponent, they work as a
result of different concepts.
Action–Reaction Combination: Ouchi-Gari–Tai-Otoshi
In the action–reaction combination, the judoka attacks the opponent backward with
ouchi-gari (the fake) and waits for the opponent to react by stepping out of the attack
and pushing forward. The judoka re-attacks with tai-otoshi, completing the combination
(ouchi-gari → tai- otoshi). It is important to note that the actions were all predetermined.
That is, the judoka always had the intention to end the attack with tai-otoshi.
The important principle in this case is the reaction of the opponent to the fake
(ouchi-gari) and how the judoka utilizes the opponent’s reaction to follow up with
another attack—hence, the combination attack. Action–reaction combinations work
well because there is a natural reaction from the opponent, whether intentional or
not, to an action or attack. From a biomechanical point of view, this principle is based
upon the third law of motion that states that for every action there is an equal and
opposite reaction.
Although action–reaction combinations are likely the most commonly used com-
bination techniques, other concepts are applied as well.

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 a b
The tori attacks with ouchi-gari and The reaction of the uke is to push back
pushes the uke backward. while stepping out of the throw. The tori
plants the left leg on the mat when the
uke steps out of the attack.

c d
As the uke reacts by pushing forward, the The tori executes tai-otoshi by stepping
tori turns to attack and moves the back across with the left leg, utilizing the uke’s
leg (right) close to the uke’s stance to reaction to ouchi-gari.
position the body for tai-otoshi.

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 Standing ComBinations and Counters

Ballistic Combination: Ouchi-Gari → Tai-Otoshi

A ballistic combination attack is executed fast so the intended attack (tai-otoshi) is
executed immediately after the delivery of the fake (ouchi-gari). In this case, the
judoka assumes the opponent falls for the fake and starts executing the tai-otoshi
before finding out whether the opponent did or not. The ouchi-gari is meant to load
the support leg of the opponent and put him or her in a position of vulnerability.
The judoka, knowing this, must make a quick attack with tai-otoshi to complete the
combination.
The ballistic combination is as close as one can get in putting two techniques to-
gether to become a single sequential attack. The difference between the ballistic and
the action–reaction combination is based upon the time lapse between the fake and
the intended attack. A longer time would allow you to assess the reaction of the op-
ponent (for example, opponent pushes back from the ouchi-gari fake). In the ballistic
combination, the time frame between the preplanned fake and intended attack is too
short, so you do not have the time to assess the reaction of the opponent. You just
assume that the fake will work and go ahead and sequence the attack.
The danger of using a ballistic combination is that if you don’t effectively set up the
opponent with the initial fake, you can be countered while applying the combination.
This almost happened to Phil Takahashi when his back foot slipped when executing
the tai-otoshi. He recalls using a ballistic combination (ouchi-gari → tai-otoshi) to
win the bronze medal at the 1981 World Championships in Maastricht: “Once I got
my left grip I knew I had to attack quickly. You don’t get many chances to use one
of your best techniques in a match. I stepped in hard and hopped into the throw. I
slipped slightly on my support leg, but I was able to finish and score waza-ari.”

a b c
The tori attacks with an ouchi-gari The tori hops to move the right foot The tori attacks quickly with tai-
fake with the left foot by plant- (back leg) closer while reaching otoshi while the uke is off bal-
ing it inside the uke’s right foot to with the left foot across the uke’s ance and then follows through by
transfer the uke’s weight to his left body for tai-otoshi. The tori must springing with the legs and pulling
foot. The tori attacks on an angle pull with the right hand to break with the right arm.
rather than straight on. the uke’s balance and keep weight
over the left foot. It is important
to put weight on the uke’s left leg
that now supports his weight.

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 Mastering Judo

Another weakness of the ballistic combination, although not as severe in conse-

quence, happens if you move too quickly and the opponent does not respond to the
initial fake but does respond to the intended attack. The result is an unsuccessful
combination attack.
In order for you to best utilize combination techniques based upon these concepts,
movement must occur, that is, you must be able to move the opponent. This ability
to move the opponent is called kuzushi and tai-sabaki (see chapter 6) and involves
the ability to break the opponent’s balance and move and change directions while
reacting to the opponent. Kuzushi and tai-sabaki, however, should not be confused
with moving from one technique to another, the last major type of combination
technique.
Moving From One Technique to Another
The ability to move from one technique to another was one of Yasuhiro Yamashita’s
fortes. His ability to attack and then re-attack quickly enabled him to catch the op-
ponent off-guard before he had time to recover or know what Yamashita was doing.
The concept of moving from one technique to another is very similar to the previous
two combinations, but the difference lies in the follow-up technique, which is not
predetermined. The transition from standing to ground judo is a good example of how
one moves from one technique to another. Moving from one technique to another
requires the ability to attack in a controlled, relentless manner so the opponent has
no ability to recover. The ability to recognize a position of vulnerability and to select
the appropriate technique in response and apply it quickly is key. This combination
technique requires an offensive mind-set.

Masao Takahashi controls his opponent after throwing him with okuri-ashi-barai by
making a smooth transition from standing to ground judo. Note the wide base created
by Takahashi’s legs and the square position to the mat for greater stability.

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 Standing ComBinations and Counters

Practicing combination attacks requires good cooperation with one’s uke because the
situational objective requires certain reactions that make it work. On the one hand,
too much resistance hinders timing and the ability to create the specific action to be
practiced. On the other hand, too little resistance does not provide realistic reactions
to replicate what may happen in a more resistive situation. It is important that both
the uke and the tori understand the objective of what is to be practiced. In other
words, practicing the combination ouchi-gari → tai-otoshi seems easy enough. But,
many beginners, and even more experienced fighters, end up practicing something
else. For example, if the uke reacts too early by pushing forward immediately and
does not step back from the ouchi-gari attack the tori is forced to react differently. In
this situation the action–reaction combination is not practiced.

a b
Practicing combinations requires cooperation because the uke must provide the correct reaction
for combinations to work. If the reaction is incorrect, such as when the uke does not provide a
realistic reaction to the ouchi-gari, the combination cannot be performed. This makes it diffi-
cult to practice the combination as it would occur in a real match situation. In b the uke does
not react from the ouchi-gari attack by pushing forward. This makes the follow-up attack of
tai-otoshi by the tori not only difficult, but would be a wrong choice for a combination attack.

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 Mastering Judo

Osoto-Gari (Left) Feint → Ippon-Seoi-Nage (Right)

This is a good combination attack feinting left osoto-gari (major outer reaping throw),
creating a reaction from the uke so the tori finds an opening for a seoi-nage (right
shoulder throw).

a b c
The tori makes a preliminary fake As the tori retreats back from the The tori bends and fits the body
attack with osoto-gari to induce osoto-gari, the uke swings the into position for ippon-seoi-nage
a reaction. The tori makes sure body around quickly by circling the ready to finish the throw.
the left hand has the desired grip retreating left leg around while
before the osoto-gari attack— pivoting on the right foot. The key
either a high-sleeve or lapel is for the tori to swing back the at-
grip— for ippon-seoi-nage. tack leg quickly from osoto-gari and
pivot with speed into seoi-nage.

Ouchi-Gari → Kata-Guruma
The ouchi-gari is more of a step-
in than a really strong reap. The
pulling hand is very important in
this movement, and the chin and
back must be kept in alignment.
The movement consists of driving
up and towards the uke as you lift.
The shoulders and the head drive in
as you move in toward the uke. The
pulling is kept strong throughout
the movement to prevent counter-
ing by the uke.

Phil Takahashi lifts his opponent with kata-guruma

at the 1981 World Championships.
114
a b c
The tori attacks with right ouchi- As the uke steps out of the ouchi-gari, The tori attacks from the
gari. the tori enters with kata-guruma. knees to keep a stable base.
The tori places his right
hand behind the uke’s right
knee.

d e f
The tori pulls down with the Sitting version: The tori penetrates The tori follows through with the
left arm while lifting with by sitting on the right leg. This kata-guruma attack by springing in
the right arm. version can be performed in place of the ankles and hips and simultane-
entering on both knees. ously pulling down with the left arm
and lifting with the right arm.

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 Mastering Judo

Osoto-Gari → Hiza-Guruma
This technique was a favorite of Olympic coach, Hiroshi Nakamura of Canada, who
was known for his devastating osoto-gari in Japan. His powerful and big step along
with a swinging action of his upper body to complete the throw resembled a kind of
centrifugal force of an Olympic hammer thrower.
The attacking leg of osoto-gari is a slight feint only to make the uke resist and react
forward. Tori uses the momentum to apply the hiza-guruma (knee wheel). The tori
must pull hard with the collar grip to make the hiza-guruma work.

a b c
The tori enters osoto-gari by step- The tori enters again, faking the The tori blocks the uke’s right knee
ping with the right leg to the side osoto-gari, stepping with the right and pulls hard with the left hand
and attacking with the left leg. leg to the side. As the uke reacts while pivoting on the right foot to
The tori retreats out and does not to the osoto-gari attack, the tori turn the body toward the uke. The tori
follow through with the attack. switches to hiza-guruma. follows through with hiza-guruma and
throws the uke over. The tori holds the
left foot that blocks the uke’s knee as
long as possible into the throw.

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 Standing ComBinations and Counters

Ippon-Seoi-Nage → Kouchi-Makikomi
This technique was a favorite technique and one of Ray Takahashi’s first to give him
success in his years as a junior. It was taught to Ray by his mother, June, in the mid-’60s.
The ippon-seoi-nage is used to get uke to react so that he or she is unbalanced to the
rear. Tori applies a deep kouchi-gari and grasps uke’s leg to prevent his or her escape.

Ray Takahashi ex-

ecuting a kouchi-
makikomi during
his early teens.

a b c
The tori fakes with ippon-seoi- As the uke reacts backward to the The tori scoops with the right leg to
nage by moving the right leg into front fake (ippon-seoi-nage), the the uke’s right leg and reaches down
the uke’s stance while entering tori lowers own body pulling the with the right hand to the uke’s
the right arm under the uke’s right left hand down. leg. The tori drives the uke back
arm. by lowering his body and keeping
contact. If the tori wraps the right
leg around the uke’s right leg the
throw becomes kouchi-makikomi,
considered a sacrifice because the
tori’s body is positioned such that
the tori falls toward his back.

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 Mastering Judo

Kouchi-Gari → Yoko-Tomoe-Nage
Tomoe-nage was made popular by Olympic and
world champion, Takao Kawaguchi in the early
’70s and Yasuhiko Moriwaki and Katsuhiko
Kashiwazaki in the ’80s. Luis Shinohara of Bra-
zil defeated Phil Takahashi at the ’84 Olympics
by a split decision on the technique although it
didn’t score.
Tori uses the kouchi-gari to unbalance uke
to the rear. Uke’s reaction by stepping back and
then leaning forward gives tori the opportunity
to apply the yoko-tomoe-nage. The sideways
version is done very quickly.

Phil Takahashi scores ippon with

yoko-tomoe-nage.

a b c
The tori attacks with kouchi-gari The uke reacts forward from the The tori falls back sideways, point-
with the right leg, making the uke kouchi-gari fake. The tori plants the ing his head toward the uke’s right
step back thus creating space. right leg after the kouchi-gari at- side. The tori kicks the uke over for
tack and lifts the left leg to initiate the throw, pulling down on the left
tomoe-nage by falling toward his arm while pushing with the right.
back. The tori places the kicking leg
low on the uke’s stomach and keeps
it bent until the tori is on his back.

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 Standing ComBinations and Counters

Kouchi-Gari → Kuchiki-Taoshi
Kuchiki-taoshi and other leg-grabbing techniques are extensively used in competi-
tions. When uke reacts by lifting his or her leg to avoid being thrown by kouchi-gari,
tori catches the leg and drives uke backward with kuchiki-taoshi.

Phil Takahashi does a

kouchi-gari → kuchiki-
taoshi on Art Hamade of
British Columbia in 1974.

a b c
Tori attacks with kouchi-gari The tori expects the uke to react The tori angles the attack to the left so
using the right foot. by lifting the attacked leg out of the uke’s weight transfers to the attack leg
the kouchi-gari. Before the uke (left), which is taken out. The tori drives
can step out of the kouchi-gari forward with the right arm, pushing the uke
attack, the tori uses the left back.
hand to reach behind the uke’s
attacked leg. The tori plants the
right leg on the mat to keep bal-
ance while driving forward.

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 Mastering Judo

Uchi-Mata Fake → Tani-Otoshi

A strong pull, a jump behind, and close contact are required to ensure this combina-
tion is effective. Be wary of leaving space as the thrower can counter your combi-
nation with uchi-mata if your attack is loose. Be careful not to fall sideways on the
uke’s knees.

a b c
The tori turns the body slightly When the uke reacts to the uchi- The tori traps the uke with the
forward and lifts the right leg to mata by pulling backward, the tori extended leg and pulls hard with
fake an uchi-mata attack. The tori retreats, checks the right leg, and the right hand to execute tani-
must keep the left leg outside slides it behind uke’s body. otoshi.
of the uke’s stance and the body
positioned in line with the uke
sideways.

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 Standing ComBinations and Counters

Kouchi-Gari → Uchi-Mata
Uchi-mata is the most popular tournament technique. The following photos illustrate
a common setup or combination for uchi-mata. The kouchi-gari is more of a step
than a real reap.

a b
Tori attacks with kouchi-gari. Uke reacts by retreating right foot. Tori plants right
foot in front of uke’s right foot.

c d
The tori quickly moves the left leg back as close to The tori continues into uchi-mata, pulling hard with
the middle of the uke’s feet as possible. The tori’s the left hand, and lifts uke by sweeping his right leg
left leg (back leg) steps behind the right and is kept onto uke’s inner-left thigh.
bent so that when the throw is initiated the lift can
be generated.

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 Mastering Judo

Kouchi–Gari → Kata-Guruma
The kouchi-gari allows an initial distraction and a good deep step towards the uke.
The tori’s head is kept up high under the uke’s armpit. A strong pull with the left
arm prevents the uke from countering. The tori drives the uke forward and up si-
multaneously.

a b c
The tori attacks with kouchi-gari to The tori pulls the uke while The tori throws the uke over his
get the uke to step back, creating attacking forward and reaching for shoulders by pulling with his left
space for attack. It is important the inside of the uke’s right leg. arm and raising his body and lift-
for the tori to keep a tight grip to The tori attacks with a deep step ing with his right arm. The tori
ensure the balance of the uke can by trying to get his shoulder under pulls the arm down rather than up
be disrupted. the uke’s body. and across. This allows for good
contact when attacking.

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 Standing ComBinations and Counters

Kosoto-Gake (Right) → Okuri-Ashi-Barai (Left)

When both you and your opponent are locked into strong grips, your footwork
can make the all-important difference. From an extreme stance pulling hard on
the opponent’s collar and sleeve, clip his or her far leg, and then follow up with a
sweep.

a b c
The tori pushes the uke backward The tori continues to push so the uke As the uke moves backward from
as he attacks with his right leg must step out and put weight on the stepping out, the tori sweeps with
with kosoto-gake. foot after stepping out. the opposite leg when the uke’s
weight is taken off the right foot.

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 Mastering Judo

Deashi-Barai → Sode-Tsurikomi-Goshi
The tori exaggerates a deashi fake but misses the uke’s leg and swings it across to step
into sode-tsurikomi-goshi.

a b
The tori attacks with deashi-barai. The tori grips The tori sweeps the leg, mimicking the deashi attack but
with the right hand under the uke’s elbow. instead sweeping across the uke’s body. The uke reacts by
believing it is an attack by deashi-barai. The tori overempha-
sizes the deashi attack so the uke believes the attack is real.

c d
The tori continues the action and steps across the The tori finishes the sode-tsurikomi-goshi throw.
uke and enters into sode-tsurikomi-goshi. The tori
pushes up on the uke’s elbow as he sweeps across
the uke’s body.

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 Standing ComBinations and Counters

Counters: Kaeshi Waza

Counters are often overlooked in the teaching of judo. This oversight may be because,
in the past, counters were associated with fighters who resort to wrestling or sambo
applications. The use of power and many of its unorthodox movements have dis-
tanced counters from classical judo teachings. Nonetheless, it is important to recognize
counters quickly and apply technique to an existing attack.
The classical counters of utsuri-goshi and ura-nage (kata style) are precise in tim-
ing and require great skill. Yet, some still hold the notion that counters are associated
with “unpolished” judo. Certainly, counterattacks and their style are more prevalent
in Russia and Eastern Europe, which does little to alleviate this view. Classical coun-
ters are applied infrequently in contest judo, giving way to other counter techniques
such as tani-otoshi applications and pick-up variations (sukui-nage), which are also
used as direct attacking techniques. Yet, counters do involve complex movements
and athleticism, such as “drawing” the opponent in to attack by leaving an opening.
Robert Van de Walle, Olympic champion (1980) and well-known for his counters
comments on his use of pick-ups: “I had to use technique and timing. . . I learned to
execute them with finesse.” (Robert Van de Walle. Pick-ups, 1993. Ippon Books Ltd.
London. Pg. 7).
One method of classifying defense is to describe the progression through three
lines of defense, depending on the extent of the attack and when defense is initiated
(see table 7.1). Using arms and body movement make the first line of defense. In
this line, the judoka is able to prevent the opponent from attacking at all by gripping
and moving out of position. The first line of defense is preferred because it prevents
the opponent from making an attack. Unfortunately, overemphasis of this line can
look too defensive and, at worst,
can lead to poor posture and an
attitude that may contribute to
inactivity and negative judo.
The second line of defense is
characterized by defending when
the opponent has executed an
attack but is unable to finish.
The judoka is able to defend by
reacting, resisting, and moving
out from the attack. The distin-
guishing factor in the second line
of defense is that the judoka aims
to defend to achieve neutrality,
that is, to defend against the at-
tack and not be thrown.
The last or third line of de-
fense is counterattacking. In
this case, the judoka attacks the
opponent’s attack (counter) for
one of two reasons: Either the Phil Takahashi counters brother Allyn with utsuri-goshi
judoka believes a counter is (left-changing hip, or hip-shift throw) at the 1972 CNE
possible (a poor attack by the International in Toronto, Canada.
opponent), or a counterattack

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 Mastering Judo

Table 7.1—Three Lines of Defense

Attack Position of
progression Defensive advantage or
Line Description (osoto-gari) description disadvantage
First line Gripping, Osoto-gari Block attack Attacker has
of defense evasion, tai- attempt; with arms; not gained
sabaki kuzushi and move back out advantage with
preliminary of attacking attack. Defense
movement with position is in favorable
attacking leg position to
defend attack.
Second Resisting out Attacker makes Resistance and Both attacker
line of of the attack leg contact defender lifts and defender
defense and initiates attacked leg are in uncertain
actions to up and out positions.
throw Neither has
a distinct
advantage over
the other.
Third line Countering, Attacker Transfer Attacker has
of defense twisting out continues into weight to a distinct
of the throw the throw attacked leg; advantage
counter with because the
own osoto- progression
gari of the attack
has progressed
past position of
neutrality.
Note: The third line of defense can be intentional. That is, a very skilled judoka can not only “wait”
to apply a third-line defense but can also make it look easy. The judoka “allows” an osoto-gari
attack to progress to a point where an intentional counter can be made.

is the only way out without being thrown. To clarify, let’s say the judoka has been
attacked by ouchi-gari. If the judoka reads the attack as it’s being executed, she can
prepare to counter with ashi-waza. But, if the judoka recognizes the attack too late
and starts losing position backward because of the ouchi-gari attack, her only way
out is to sweep with the attacked leg even while going down. In both of these cases,
the judoka has been put in a position where the opponent’s attack has progressed to
a level where she needs to be careful. In other words, in order to counter, you must
“let” the opponent attack to a certain degree that can often be close to getting thrown.
“Allowing” an attack so that you can counter intentionally makes for exciting judo,
but it is heart-stopping from a defensive point of view.

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 Standing ComBinations and Counters

Two critical elements are necessary for countering. First, you must recognize the
opponent’s attack early; and, second, you must be able to react quickly and re-at-
tack with the appropriate counter technique. The following are common counters
for strong lines of defense.
Step Over → Kosoto-Gake
The defender (tori) goes with the force of the throw (tai-otoshi). The tori steps over
the uke’s leg and hooks the uke’s heel, drawing his or her foot in the direction of
the toe.

a b c
The uke attacks with tai-otoshi. The tori steps over the uke’s right For a strong kosoto-gake attack,
leg, evading the tai-otoshi throw. the tori hooks with the heel of the
The uke’s extended leg is vulner- foot and reaps it toward his body.
able for kosoto-gake. The tori uses the right arm to push
the uke’s upper body back while
the left arm pulls down.

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 Mastering Judo

Hop Around in Front → Ura-Nage

This counter uses the uke’s attacking force against himself or herself. The tori uses
centrifugal force against the uke as he or she swings around in front of the uke, yet
holds on to the uke with both arms.

a b c
The uke attacks with seoi-nage. The tori hops around so he is off the The tori lifts and arches backward
The tori turns by lifting the right uke’s hip and his feet can be planted to throw the uke over with ura-
leg around the uke’s body. on the mat. The tori stays low by nage.
bending the knees. If the tori cannot
grip the uke’s belt with the left arm,
the tori should pull the uke tight.

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 Standing ComBinations and Counters

Kata-Guruma → Crank Counter

The crank is one counter for kata-guruma but the other is to sprawl or throw the
legs back or away from the tori. Another counter is to keep the sleeve hand of the
uke down.

a b c
The uke enters with kata-guruma. The tori steps behind the uke’s The tori lowers toward the mat
The tori reacts by locking the right leg while straightening up by blocking the uke’s legs while
hands and lifting the uke’s left and extending the uke’s left arm. countering the uke backward to the
arm. mat. The tori keeps contact while
following the uke down to the mat
to prevent the uke from turning
while being thrown.

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 Mastering Judo

Hiza-Guruma → Kuchiki-Taoshi Counter

Many judo competitors rely on these kind of techniques which could be called ko-waza
(minor techniques). Some fighters rely entirely on these “nickel and dime” throws
which many pundits call “koka judo.” However, in close matches, these can make
the difference. Great skill is needed to pull these throws off at the high level.

a b c
The uke attacks with hiza-guruma. The tori counters the hiza-guruma The tori moves with the throw,
by grabbing the uke’s leg with his keeping the leg and pushing with
right hand. the left hand straight backward.
The tori keeps the leg as long as
possible and falls with the uke to
counter.

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 Standing ComBinations and Counters

Tomoe-Nage → Cartwheel Escape

This technique is a novel way of escaping the tomoe-nage. It is also an enjoyable way
to practice the throw without throwing the uke. Care must be shown to practice the
cartwheel first to avoid injury.

a b c
The uke attacks with tomoe-nage. The tori starts freeing the left hand The tori cartwheels out of the
so it can be placed down on the throw. The tori should extend the
mat. body so he can land on the feet
instead of bending the body, which
makes it more difficult to avoid
landing on one’s back or side.

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 Mastering Judo

Uchi-Mata → Te-Guruma Counter

This technique was a popular counter that Phil Takahashi used in many competitions.
It was taught to Phil by his father, Masao, in the early ‘70s. In this technique uke’s
attempt at uchi-mata is thwarted by tori’s jigotai (defensive posture). Tori picks uke
high to throw him over.

a b c
The tori lowers the body while The tori lifts with the arms while The tori quickly moves in front
reaching from behind high onto using the body to pop the uke with the left hip to throw the uke
the uke’s right leg. off the mat. The tori clears uke’s over.
sweeping leg (right) out from
between his. The tori must lift the
uke’s support leg (left) off the mat
before trying to throw.

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 Standing ComBinations and Counters

Uchi-Mata-Sukashi
After a lot of practice, you can read the uke’s attack and evade his or her uchi-mata.
This is done by side stepping and coinciding with the uke’s momentum throw with
a circular movement of the hands.

a b c
The tori anticipates the uke to at- To prevent getting swept, the tori The tori uses the momentum of the
tack with uchi-mata. shifts weight onto the right leg so uke’s throw to counter with uchi-
he can move the left leg away. The mata-sukashi.
tori turns the left knee in, bring-
ing the leg as close as possible to
the right leg to eliminate an attack
area for uchi-mata.

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 Mastering Judo

Uchi-Mata → Yoko-Guruma Counter

This technique follows the judo principle of yielding with the force and wheeling
underneath to throw the attacker. Close contact is important throughout the whole
technique.
Once contact is made, your block is successful. As the tori moves in with uchi-mata,
the tori instantly swings around in front, wheeling under the uke as he shoots his leg
between his leg, maintaining close contact until he is thrown over.

a b c
As the uke attacks with uchi-mata, The tori turns to the front, shoot- The tori uses the uke’s momentum
the tori grips the uke’s waist ing the right leg through the uke’s from the uchi-mata attack to
with the left hand and readies to stance. The tori floats over the continue into yoko-guruma by
counter. uchi-mata leg (the uke’s right leg) throwing while going to his back.
to turn quickly to face the uke
while rolling into the throw.

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Physical
Preparation
and Weight

C h a p t e r
Control 8
 Mastering Judo

J udo is a demanding sport because it utilizes a variety of physical components.

You must be strong, have good aerobic endurance, and be quick in your attack
and defense. It is difficult to quantify the exact contribution of a physical com-
ponent in a match, partly because of individual differences among fighters and the
various strategies that a match creates. In no particular order, the following physical
components are important:
• Strength. Strength is important for moving your body quickly and against a re-
sisting opponent in numerous positions, such as gripping, attacking, and defending.
Strength is important in both standing (tachi-waza) and ground fighting (ne-waza).
• Aerobic conditioning (with oxygen). Matches are five minutes in length, so aerobic
endurance is necessary. Aerobic conditioning aids in recovery between matches, es-
pecially when you have to fight in numerous matches over the tournament day.
• Anaerobic conditioning (without oxygen). Explosive movements in attack and defense
require short powerful bursts of activity that may last a few seconds. Sustained high-
intensity activity, such as gripping, taxes the lactic-acid energy system in the arms.
• Flexibility. Judo techniques such as uchi-mata demand flexibility as do the nu-
merous movements in judo that involve rotation and twisting actions.
• Agility. Agility is required for both attack and defense and for moving quickly
and gracefully in different directions: forward and back, side to side, and in circular
motions.
• Balance. The key to judo tachi-waza lies in breaking the uke’s balance. But also,
it is important to develop specific balance for varying judo movements and actions,
such as attacking, defending, and countering that may involve balancing on one leg
and sweeping with the other.
It is rare for a judoka to have all these physical components at high levels. Physical
components are only one factor in the makeup of a judo competitor. Psychological
factors, such as toughness, confidence, and commitment, are also important. And
match tactics play a significant role because they relate to what is likely the most
important factor—technique.

Types of Training
The rules of judo elicit the kind of training you need to undergo. For example, tachi-
waza is emphasized over ne-waza so you must train for the quick, explosive actions
that standing judo entails. Prolonged ne-waza is rarely seen in today’s judo, so em-
phasis on training for ne-waza would not be a wise choice or time well spent.
Even small modifications, especially to sport rules, elicit changes to training pre-
scription. For example, at the Tokyo Olympics in 1964, final matches in judo were
much longer at 15 minutes than the 5-minute finals of today. The shorter match
time allows for different physical components and energy systems to come into play.
Now, you need more power and less aerobic stamina, and the rules demand that you
execute explosive (anaerobic) action.
Training in various physical components will help you to adapt to the possible
levels of fatigue you can experience during a match. Almost every judoka has felt
the burning sensation in the arms from lactic-acid buildup and exhaustion from the
high levels of activity demanded over a five-minute match period. You must train to
prepare for these outcomes through various training methods.

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 Physical Preparation and Weight Control

Fighting the Line (Kake Shobu)

One of the traditional training What this method does test, how-
methods was “fighting the line” (a ever, are the many necessary com-
method still used but not as common ponents that you will encounter in
today). A top fighter would fight a a tournament. Its design encourages
lineup of lower-ranked judoka (5 to going for ippon (attacking judo),
10 judoka) one by one. After scoring simulates a competitive environ-
an ippon, the fighter would go on ment, and subjects you to pressure.
to the next partner and repeat until Ray Takahashi remembers watching
finished. This training method is de- Hiroshi Nakamura, 8th Dan and
manding aerobically and anaerobi- Olympic judo coach for Canada,
cally. But, because of the uncertainty fighting a line: “I was about eleven
of how the fights develop and end, it or twelve years old, and I remember
is difficult with this method to pre- vividly seeing Nakamura fight a line
dict the type of physical training you of about ten fighters, and he threw
will engage in and therefore train. them all for ippon!”

Aerobic Training
Aerobic training improves the aerobic, or cardiovascular, system so the body can
work for long periods of time at submaximal intensities. Matches in judo demand
good aerobic endurance. A judoka who is aerobically fit will be able to work harder
throughout the match. As well, the ability to recover between matches will be en-
hanced with better aerobic fitness.
Aerobic training should be the base of all training for judo. Aerobic training can
only be accomplished by working hard and long enough to make you breathe hard
and break a sweat. Aerobic training can include low-intensity activity over long
periods of time or higher-intensity periods repeated over and over, as in interval-
type training. Aerobic training also prepares the body physically for the actions
in judo by toughening ligaments, tendons, and connective tissue that help reduce
injury.
Your aerobic system is measured by calculating your VO · max, defined as the
2
maximum volume of oxygen uptake that can be used by the working muscles over a
period of time, taking into consideration your weight. A higher VO· max is better and
2
means one can utilize more oxygen to supply energy. Aerobic exercise predominates
after approximately two minutes of exercise. Endurance athletes such as marathon
runners have high VO · max values averaging around 70 milliliters per kilogram per
2
minute (ml/kg/min), whereas an untrained individual scores 35 to 40 ml/kg/min.
Judoka average around 50 ml/kg/min, which indicates that not only is the aerobic
component important, but also an emphasis must be placed on anaerobic training and
strength elements. A general guide to improving your aerobic capacity is to engage
in activity in which you breathe hard enough to raise your heart rate to submaximal
levels (60 percent and higher) for a minimum of 30 minutes. This training taxes the
body and forces it to make adaptations so one can utilize more oxygen and use it
more efficiently. If your activity is below the minimum, your body will not adapt,
and you get no increase in stamina.

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 Mastering Judo

Strength Training
In any sport, strength is important. Judo is no exception, and strength is considered
to be one of the most important physical components needed. The key is to incor-
porate strength in your technical abilities. Some judoka are exceptionally strong,
but they do not use their strength effectively in their judo. Other judoka emphasize
strength over technical aspects, which hinders their potential for full judo develop-
ment. Some, mostly judo traditionalists, believe that strength is not vital to “good”
judo. But, whatever the case, it is clear that the modern competitive judoka must
be strong for his or her weight, especially if all other factors are equal, such as his or
her technical abilities.
Some hold the view that children should not start strength training until they have
finished growing. This view is a myth. There is evidence that supports the notion that
strength training for children as young as 12 years of age is safe and beneficial if done
correctly. For other populations, such as the elderly, strength training is extremely
important because a lack of strength hinders them even in everyday living as they
increase in age, more so than any other physical component.
Strength training is often viewed as lifting weights only. But, any exercise that
overcomes resistance is a form of strength training. In judo, certain exercises and
activities can be forms of strength training, such as a randori session where you work
against the resistance of your uke. The problem with acquiring strength through judo
techniques, although the most ideal method, is that strength training exercises must
be done to exhaustion or near exhaustion, and be replicated over and over again in
some systematic way to achieve optimal results. Training to exhaustion often com-
promises the quality of the technique itself, which can be more detrimental from a
learning perspective and increases the risk in terms of injury.
Countless programs offer strength training, and many can be quite sophisticated.
For example, bodybuilders have developed specific programs to increase muscle size.
Olympic lifters have the goal to lift as much weight as possible through certain exer-
cises, such as the clean and jerk, which requires speed, power, and technique. Athens
Olympic weightlifting champion, Reza Zadeh (Iran), had a physique quite different
from that of a bodybuilder. He was a huge man, weighing 353 pounds at 6 feet, 1 inch,
with considerable girth and did not possess the muscular definition of a bodybuilder.
His training allowed him to achieve status as the strongest man, lifting 1,040 pounds
combining two lifts, the clean and jerk lift and the snatch. Bodybuilders, however,
appear to be stronger but actually do not possess the absolute strength despite their
greater muscular size.
Keep in mind that strength training is a supplemental activity to judo. You can-
not spend the hours and hours necessary to improve strength that Olympic lifters
do because your priority is to devote time to specific judo training. As well, strength
training must gel with the type of judo training you are doing so that both can be
effective to accomplish your ultimate goal of improving performance.
Many theories on weight training can be found, just as there are different methods
for learning judo. The approach given here to weight training, therefore, is a simplis-
tic approach that will provide you knowledge to engage in weight training for judo.
Strength exercises should be multijoint and target large muscle groups. Four different
strength types are categorized as follows (see table 8.1; V. Nolte. 2004. Adapted from
course material from Kinesiology 410a Introduction to Coaching, School of Kinesiol-
ogy. University of Western Ontario, London, Canada):

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 Physical Preparation and Weight Control

1. Power: Characterized by short, explosive movements largely trained by activa-

tion of the neuromuscular system in the body. Integrates maximum strength
and speed.
2. Maximum strength: Develops relative strength (strength in relation to body
weight).
3. Base training: Ideal for improving overall strength, which will lead to increased
muscle size.
4. Strength–endurance: Combines strength and endurance. Helps in repeated or
prolonged movements against a given resistance.

Table 8.1—Types of Strength Training

Number of Number Other
Name Load repetitions of sets Characteristics names
Power 90-100% 1-3 4-5 Need full recovery Neuromuscular
between sets—up training
to 4 minutes.
Use spotter
because of
maximum lifts.
Need strength
base first.
Maximum 80-85% 5-7 3-5 Combination of Efficiency
strength power and base training
training.
Base 70-80% 8-12 3-5 Good for base Hypertrophy,
training development bodybuilding
and overall method
strength. (increase in
muscle size)
Strength– 50-70% +15 3-5 Can be used in Lactic acid,
endurance circuit training. muscular
Taxes heart rate endurance
and lactic-acid
system.
Time between sets
can be reduced to
1-3 minutes.
Load: Percentage based on 1RM. For example, 80% of RM of 200 lbs = 160 lbs.
Number of repetitions: Based on repetition maximum (RM). That is, 12RM is the amount one can lift
12 times. A maximum lift is 1RM.
Number of sets: If one lifts 80% load (160 lbs) 12 times in a row lifting equals one set of 12 reps.
Adapted from Nolte, V.

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 Mastering Judo

You can improve strength without gaining weight and developing muscle size. This
consideration is particularly important for some judoka who need to stay within a
certain weight class. Simply being strong or stronger may not improve performance
in judo. For maximum benefits you must apply strength to a specific technique
and develop specific strength in actions of the muscles that are used in performing
techniques.
The load, or resistance or amount lifted, is an important variable because it de-
termines the kind of strength training in which one engages. A light load, below 60
percent of your maximum, would be too light to achieve significant strength gains
but would be good to train strength–endurance, where a buildup in lactic acid can
be generated by higher repetitions (higher than 15). Conversely, a high load of 95
percent of your maximum could only be lifted one to three times, for example. This
latter type of prescription favors power development, in which the nervous system
learns to fire quickly to recruit and activate muscle fibers. Interestingly, high-load,
low repetition training for power is not as conducive to muscle mass gain as many
believe. Hypertrophy, where the muscle increases in size, is best produced when the
muscle targeted is overloaded with a higher number of repetitions, usually between
8 to 12 per set, and totaling more than 40 repetitions over three to five sets (base
training method). Because in high-load or power training the total repetitions is fewer,
hypertrophy doesn’t occur. Instead, in high-load training, there is a recruitment of
muscle fibers by nervous-system adaptation. In strength–endurance training, lactic
acid builds up, which really isn’t a true form of strength development, but is impor-
tant in judo because of the lactic-acid buildup that occurs in the arms and muscles
over a five-minute match.

Training Variables
By altering the intensity, speed, and difficulty level of an activity, training methods
will produce different training results. Generally, training objectives should improve
one or both components of physical or technical training. That is, depending on the
design of the training, you will acquire a physical training effect, technical develop-
ment, or a combination of both.

Intensity
Intensity is a measure of how hard you are working. Some actions in a judo match,
such as a throwing attempt, require high or full intensity for a very short duration
(one to three seconds). Over the course of a match you cannot continuously per-
form at the anaerobic level because you will fatigue after one or two minutes at full
intensity. Depending on the actions that occur in a match, the intensity changes so
you must train for the various intensities that may occur.
The competitive judoka must strike a balance between the aerobic and anaerobic
energy systems. You must be able to engage in high-intensity actions that require
power and speed (for example, attacking or countering a throw) and have the en-
durance to last the duration of the match, recover from it, and fight up to five times
over the tournament day. A common measure of aerobic intensity is to work at a
percentage of your maximum heart rate (for example, 75 to 85 percent). Working

140
 Physical Preparation and Weight Control

above this rate (for example, 90 to 100 percent) requires greater effort and cannot
be sustained for more than one to two minutes, at which time a buildup in lactic
acid in the muscles will inhibit your ability to work. Training your energy systems
for judo is challenging not only because it involves training a combination of both
the anaerobic and aerobic systems but also because you must incorporate technical
training along with tactics (see table 8.2).

Table 8.2—Physical Training: Altering Outcomes

Exercise period Rest
(minutes) (minutes) Description Objectives
1  20 minutes No rest periods 70% sub-maximal Aerobic (base)
= 20 minutes intensity (of conditioning
maximum heart Pacing
rate). Judoka is able
to engage in judo
with periodic spurts
of high-intensity
attacks and actions.
4  5-minute 5 minutes 85% high intensity Matchlike
periods conditions
= 20 minutes Improve ability to
work at anaerobic
threshold level
20  1-minute 2 minutes 90-100% full Develop intensity
periods intensity Anaerobic
= 20 minutes and high-
power aerobic
conditioning

Let’s say you will engage in 20 minutes of randori. By altering work and rest periods,
randori training elicits different outcomes from a physical training perspective. A dif-
ferent training effect can be created in one long 20-minute randori session compared
to one session that is broken into 20 1-minute periods. In the 20-minute continuous
session, you would need to pace yourself and work at approximately 70 percent of
aerobic capacity. Although matches do not last 20 minutes in length, this type of
training is important for developing an aerobic base. From a technical standpoint, it is
valuable to train for long, continuous periods so that you and your partner have the
time to develop your attacks and use tactics. Training in 20 one-minute periods, you
would be able to work at a higher intensity within each one-minute period—almost
at 100-percent intensity. With a 2-minute rest period, you would be able to recover
enough to repeat this intensity, and over the 20-minute work time, this type of work
is very physically demanding.

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 Mastering Judo

Increased Speed
The speed of attack and how fast you can move when entering into a throw are
important. You must get your body into position as quick as possible before you can
mount an offense and develop your speed of attack in the precise movements required
by the technique. When practicing, therefore, be sure to train with high intensity
because speed is a component of power. Similarly, in uchikomi training (once the
technical movements are learned) you can increase the speed of the repetitions to
achieve two main objectives: Engage in specific physical training, and train the body
to automate the action of the throw.
To develop specific physical conditioning, alter the speed, duration, and number
of repetitions. For example, fewer but higher-intensity repetitions with longer rest
intervals are good for developing power. Longer intervals (for example, three-minute
periods) executed with submaximal intensity produce greater aerobic conditioning
and increase endurance in the muscles used in the actions of the throw.

Difficulty
With increased intensity, the ability to perform technique well decreases. The dif-
ficulty is being able to work hard enough and still be able to perform the techniques
correctly. There is little value in increasing intensity if you are then unable to per-
form technique properly because you are too exhausted. Yet, you cannot obtain the
desired training effect if you cannot acquire the intensity. Consider a top competitor
who cannot push herself hard enough because of a lack of good partners. Another
difficulty is regulating the intensity in randori consistently at the level desired. Ran-
dori is dynamic and full of action, which makes it difficult to control. (This is why
off-mat conditioning is needed.)

Training for Competition

Training for competition requires a systematic approach that is aimed at preparing you
to perform your best in a tournament. If you know you want to peak at a particular
tournament or time of year, then your physical and mental preparation can be better
planned to maximize your performance. Peaking can be described as bringing together
physical and mental factors so you are able to perform maximally at a specified time
period. Peaking is also needed in judo because the combative nature of it requires
time for recovery and rest from competition and daily training.
Training programs can be quite detailed, although this detail does not always guar-
antee optimal performance. Training programs can last several years, such as qua-
drennial plans cycled around the Olympic Games or a four-year university program.
Shorter, seasonal plans could be yearly or part of a year such as those mirroring an
academic year.
The ability to perform in tournaments involves many interacting factors, which
makes it difficult to establish a single ideal training method for judo. Many examples
can be cited where a developing nation brings in an expert from a world judo power
only to find the coaching and training did not produce the desired results. What works
in one system may not work in another. Simply put, numerous factors must be taken
into account to design the optimal program that can best bring out an individual’s
or a team’s efforts. Most important, judoka must buy into the program by following
through with it. There are many good training programs on paper, but they have
little value if they are not followed and believed in.

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 Physical Preparation and Weight Control

A training plan can be thought of as a theoretical process where you follow certain
steps over a period of time. The plan should provide direction to achieve a particular
goal that is best suited to you. Unfortunately, most judoka are not privileged to have
a personalized training program because most training or practice sessions at a dojo
must cater to the entire group, not the individual. The challenge of the instructor is
to weigh the needs of individuals, especially those who may be elite competitors, and
the needs of others who may comprise the bulk of the class (and who may also be
paying members). The instructor who aims to develop competitive fighters, however,
would need to develop a training plan so training is not haphazard in its approach.
Because of judo’s individual nature (individual sport versus team sport), judo has an
inherent advantage in meeting the needs of individual judoka to a certain degree.

Consider the Demands of Competitive Judo

The first consideration in developing a training plan is to understand the demands
of judo and the level to which you have risen. Knowing the demands of judo means
knowing what physical, technical, psychological, and tactical factors are involved in
the sport. Having the knowledge and being able to quantify the demands of judo will
then provide the direction to determine what you need to focus on in training.
This analysis will establish a starting point. There is no sense in starting an ad-
vanced power weight training routine if you do not have the physical starting base
or have never lifted weights before, or power is not yet needed at your particular
level. Likewise, you would not want to work on certain technical drills if you have
not yet mastered basic techniques. The retrospective analysis will provide informa-
tion on what to focus.

Accept Environmental Limitations

Environmental limitations on training include factors such as training partners, fa-
cilities, the support system, and individual finances. For example, you should not
design a training plan based on five mat practices a week if circumstances do not
allow you to attend more than three practices a week. In this case, environmental
limitations affect the amount of training you can participate in realistically. Some
judoka never reach their full potential because they just are not in the proper envi-
ronment to do well (some, however, do not reach their full potential because they
lack a solid work ethic).

Set Achievement Goals

The training plan should state your goals clearly to provide you with motivation and
direction. For example, you may have the goal of achieving the next belt level. You
may also have a competitive goal of placing in a series of tournaments or being able
to perform certain techniques in competition. The goal may even be to beat a certain
opponent. Goals can be short term, or those that can be achieved earlier in the season,
and be used to measure progress toward a larger long-term goal.

Develop a Training Plan

A training program is like a recipe. Not all recipes will satisfy everyone’s tastes so
adjustments to them are necessary. Chefs, like coaches, will follow a basic recipe but
must be flexible to make changes to it when needed. Because so many variables in
judo are out of your control, the training plan should be a guideline that allows for
flexibility. For example, what happens if you get sick or injured? Obviously, you

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 Mastering Judo

would need to make adjustments to the training plan and hope that you will be able
to “work back in” after some recovery time.
Training plans in sports that involve objective, measurable factors, such as time and
distance, can be very detailed. Some training plans can be illustrated in a calendar
format, graph, or periodization chart. The difficulty in designing a similar training
plan for judo is that so many factors need to be considered, such as the following:

• Variances in technical ability, athletic ability (talent), and experience

• Physical limitations, history of injuries, and the potential health risks
• Strategic and tactical considerations
• Psychological demands of competition
• Individual learning styles

Here are some basic steps to follow in designing a training program:

• Identify important dates. It is important to identify the tournament dates that

will occur in the season. The last tournament will usually be the major tournament
where you will peak. You may find clusters of competitions occur together, indicating
a competitive period. Slower periods, for example, during the school exam period
or over the winter holidays, can be identified as “transition” periods. Other events
such as training sessions and camps should also be noted. Generally, the length of
the season from start to finish is established with tournament dates in place.
• Determine the number of training sessions. The number of training sessions
per week will provide the overall volume of training in which you will engage. For
example, before a competitive period you will need to train more frequently, getting
in daily mat workouts. Elite athletes may be on the mat as much as twice a day prior
to a tournament.
A number of weeks put together (usually three to eight) represents the time
frame where significant improvements can be made, often called a “macrocycle.” A
macrocycle may have a specific objective such as to increase strength or develop basic
techniques. Weekly sessions, or “mesocycles,” are easy to plan because the calendar
year lends itself well to fit, and we typically think in terms of weeks. A daily session
is termed a “microcycle” and would involve the practice content to achieve the objec-
tive within the larger cycle. See table 8.3, which summarizes recommended training
activities for each phase of the yearly training plan.
Terms Used in a Training Plan
• Microcycle—daily plan
• Mesocycle—weekly plan
• Macrocycle—number of weeks (usually three to eight)
• Phases or seasons
• Preparatory phase—preseason; can be further subdivided into general and
specific preparation.
• Competitive phase—in-season; when the bulk of tournaments occur.
• Transition phase—off-season; a recovery phase associated with active recu-
peration, both physically and psychologically.

144
 Table 8.3—Yearly Training Plan
Training Condi-
phase Judo Strength tioning Mental Timing Weeks
Preparatory 1. Develop 1. Train 1. Train 1. Establish July 1 10
(general) major max aerobic. seasonal to Sept
standing strength goals. 8
and ground and muscu- 2. Train
techniques. lar endur- relaxation
2. Establish ance. skills.
primary grip.
Preparatory 1. Refine 1. Train 1. Train 1. Maintain Sept 9 8
(specific) major tech- max aerobic. relaxation to Nov 3
niques. strength 2. Begin skills.
2. Develop and muscu- training 2. Train skills
minor tech- lar endur- anaerobic in visualiza-
niques to ance. lactic. tion, activa-
be used in tion, and
combination positive
with major self-talk.
techniques.
3. Refine
gripping
skills (e.g.,
breaking
grips, at-
tacking off
the grip).
Precom- 1. Refine 1. Maintain 1. Maintain 1. Refine Nov 4 to 9
petitive major and max aerobic. all mental Jan 5
minor tech- strength 2. Train training
niques. and muscu- anaerobic skills, and
2. Develop lar endur- lactic. apply them
a leg or ance. 3. Begin to specific
“surprise” 2. Train training competitive
attack. speed- anaerobic goals.
3. Emphasize strength alactic.
competitive (power).
tactics in
training—
line work,
defending a
lead, tactical
gripping.
(continued)

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 Table 8.3 (continued)

Training Condi-
phase Judo Strength tioning Mental Timing Weeks
Main com- 1. Evaluate 1. Maintain 1. Maintain 1. Evaluate Jan 6 to 14 /
petitive the athletes’ max training of and reestab- April 13 taper
performance, strength all three lish seasonal Taper: 3
and analyze and muscu- energy goals. April 14
their compe- lar endur- systems. 2. Execute, to May
tition. ance. 2. Train evaluate, and 7
2. Make the 2. Train anaerobic refine mental
necessary and main- alactic. training
adjustments tain speed- routine.
to their strength.
judo base 3. Taper
to maximize with circuit
the chances training.
of success in
competition.
Transition 1. Judo (1- 1. Maintain 1. Maintain 1. Begin to May 10 7
(off- 2x/week) for max aerobic think about to June
season) fun, or take strength fitness goal set- 30
a complete with 1 through ting for next
rest if de- weight regular ac- season.
sired. training tivity other
session/ than judo.
week.
Dates are based on the following competition examples:
* Age Category Vancouver Island Open: January 17
Senior elite (adults) Spirit International: February 28
*Major Competitions Okanagan Valley Open: April 3
Rendez-vous Canada: October 18 *Training Camps
Ontario Open: November 22 to 23 Xmas Camp: December 27 to 30
Kamloops Open: February 7 Team Training Sessions: January 18, February
Pacific International Sr.: February 21 8 and 22
Senior Nationals: May 8 to 9 Senior Nationals Preparation: April 17 to 18
*Minor Competitions *Training Phases
BC Championships: October 18 July 1, 2003 to June 30, 2004
Burnaby: December 6

Contributed by Renee Hock, B.C. Judo, Canada, 2003-04.

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 Physical Preparation and Weight Control

Decreasing Body Weight

Physical adaptations to training take time; typically, significant gains occur in four to
six weeks. As you become more physically fit so too does your ability to train at higher
intensities and to increase the volume of training. As a result, your body weight may
change while you are developing a greater awareness of your physical abilities and
makeup. Body weight is used to differentiate competitors along with age and rank,
so it becomes an important factor if you are going to compete. Usually, your aim will
be to either reduce, maintain, or increase your body weight.
It is an advantage for you to be heavier (and stronger) than your opponent. This
advantage is why many elite judo competitors have little body fat relative to their
muscle mass. It would be a disadvantage to carry excess weight if it were body fat
because body fat offers little, if any, benefit to the fighter. The ideal would be to weigh
near the upper limit of the weight class versus the bottom. Making weight refers
to engaging in the process to make a specific weight division, typically by reducing
weight. For example, a judoka who weighs 74 kilograms (163 pounds) would likely
consider losing 1 kilogram (about 2 pounds) to make the 73-kilogram (160-pound)
weight class to be placed at the upper limit for that grouping rather than competing
in the 81-kilogram weight class where opponents could theoretically be 7 kilograms
(15 pounds) heavier. Even in the long term, it is much easier to lose 1 kilogram than
it is to gain 7 kilograms of muscle and bone.
Absolute strength, or being as strong as you can be irrespective of your body
weight, is especially relevant in the heavyweight class where there is no upper limit.
However, it is ideal if you have a high strength ratio per unit of body weight; that is,
if you are stronger than your opponent while sharing the same body weight. It is a
distinct advantage to be stronger than your opponent.
Effective weight control will allow you to train and compete at a body weight that
maximizes your physical conditioning for a particular weight class. Learning to con-
trol your weight takes time because the body must make adaptations to the training
process. If you are in good condition, you are also better able to respond to weight-
reduction methods than someone who is not physically fit.
The judoka often looks for ways to gain an advantage as a competitor. A study on
the weight-loss practices of judoka by Dave Coles. (The Weight-loss Practices of Judoka.
D. Coles. 2001. Judo Information Site. http://www.judoinfo.com/research12.htm)
revealed that of 165 judoka surveyed (males, n = 123, average age 29 years and fe-
males, n = 42, average age 22 years), 86 percent reported that they intentionally lost
weight in order to make their fighting weight. This high percentage indicates that
the majority of judoka are attempting to gain an advantage by reducing their body
weight. Unfortunately, too many judoka find themselves continually reducing their
body weight to gain an advantage even when it is unnecessary. More important,
continued weight loss, especially if pursued in an unsafe manner, can be unhealthy
if the weight to be lost is unrealistic or if the method used is inappropriate.

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 Mastering Judo

Teenage males and females must be careful about losing weight, especially those
in the lighter weight classes. Generally, those in heavier weight classes lose more
weight with the same amount of work. Females and males who are still growing
have a greater tendency to rebound to a heavier weight after their dieting is finished,
particularly if the weight loss was done very quickly or improperly (i.e., fasting).
Continual “crash” dieting can affect one’s metabolism negatively by slowing it down,
and consequently making it easier to gain, and harder to lose, weight.
Clearly, certain groups of people should not engage in weight loss. Children and
those still growing (for example, teenagers during a growth spurt) should avoid ex-
cessive and continual practice of weight loss because their bodies are still developing.
For those judoka who are generally healthy, the question is why they really want
to lose weight. This question needs to be answered because too often judoka believe
the obvious solution to gaining an advantage is to lose weight. However, the process
or method of losing weight can be counterproductive and affect one’s training and
one’s health negatively. More often than not, judoka should redirect their focus from
losing weight to improving other aspects of their judo, such as their technique, to
gain an advantage over their opponents.
In some cases, weight loss is warranted, particularly if you belong (given your
height and size) in a lower weight class. If you are concerned about your weight, get
an accurate scale so that you can be sure that you make weight with a small mar-
gin and are not too much underweight. Be aware that your weight will fluctuate
during the day. Fluctuations in body weight that occur during the day are usually a
result of water-weight loss, a result of eating, and bowel movements. Also, after a
hard practice, you can lose two to four pounds through perspiration alone, so these
fluctuations are impermanent and normal. With some record keeping, you can de-
termine weight loss caused by perspiration, respiration, and other bodily functions.
You should never attempt to make weight at a peak tournament at a lower class
if you have not done it earlier in the season. It is important to develop experience
under tournament conditions or to even know if weight loss is the right thing to do.
Whatever the case, you can use several methods to achieve the preferred weight.
These methods are discussed next.

Fat-Reducing Method
Reducing body fat is the most ideal method of weight loss because fat has little
value to the judoka other than body padding. Body fat will not come into play in
a tournament even as an energy source because a match does not demand it (too
short and intense) and you will have time between matches to refuel with liquid
or food.
Weight reduction in its simplest equation can be expressed by burning more energy
(calories) than one is ingesting (through food). It is preferable to reduce your weight
slowly over a long duration because the weight reduction can be implemented over
the training process. You would not need then to drastically reduce your weight at
the last minute for competition, and your weight loss would be focused on body-fat
loss. Losing body fat requires discipline and healthy eating habits. You can obtain
considerable information on nutrition and the needs of the athlete through the In-
ternet, your public library, and various organizations. Be careful, however, about
information when its purpose is to sell you something.
You should have healthy nutritional habits that will allow for enough energy to
repair and build the body. Avoid excess, nutrient-poor calories. Instead, eat a variety

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of nutrient-dense foods in quantities that you require for your particular stage of
growth and development.
The best way to reduce body fat is to increase the amount of exercise. It takes
about one week to lose up to about two pounds (about one kilogram) of fat safely.
To do this, expend more calories than you ingest, where a net loss of 3,500 calories
is required for losing one pound (about ½ kilogram) of body weight (fat and the as-
sociated tissue). Once you lose fat weight, you can keep it off easily by maintaining
the energy balance (calories eaten equal calories burned).
It is difficult to determine the caloric cost of judo because it is so dynamic in na-
ture, and it is difficult to regulate intensity and its actions. Other activities allow for
calorie cost to be determined more easily. For example, running can be maintained
at constant effort, and thus calorie cost can be easily measured on a treadmill un-
der controlled conditions (in a laboratory). It is estimated that one hour of running
expends 1,000 calories (about 100 calories per mile depending on body weight and
speed). The calorie cost of some dynamic activities has been measured; for example,
wrestling has been estimated to expend approximately 1,200 calories per hour. It
would seem, therefore, that judo could be considered comparable using around 1,200
calories for randori activity. Using these values of energy expenditure, a judoka could
lose one pound of fat in one week by engaging in randori three times for one hour.
The energy expenditure is calculated as follows: 3 days  1,200 calories = 3,600 total
calories (where 1 pound of body weight = 3,500 calories).
Given this formula, if you needed to lose three pounds to make a lower weight
class, it would take you three weeks to lose three pounds. Therefore, over an extended
period you can easily lose three pounds of fat permanently, a desirable outcome.
But, what if you had to lose the weight faster or did not have three fat pounds to
lose from your body? If you still wanted to lose the three pounds in one week, you
would have to increase the exercise volume to the equivalent of nine randori sessions
(three practices times three days per week). Exercising this much may be difficult
for some, especially because this increase in exercise would occur in addition to the
normal training routine. Alternatively, you run or swim between practices to burn
off weight as well as increase your cardiovascular fitness.

Dehydration Method
Making weight can also be accomplished by the controversial and often dangerous
dehydration method. Dehydration methods are particularly taxing and are an extreme
method of reducing weight. It should be clearly stated that dehydration methods are
not condoned as a method of weight loss. The rationale of providing information
on these methods is to educate the reader on practices that are being used. In some
cases, the dehydration method is necessary if the elite athlete has no excess body
fat to lose. In weight-class sports such as judo, wrestling, and boxing, dehydration is
commonplace. There are many other sports where body weight is a factor in perfor-
mance, such as gymnastics; long-distance running; and even horseracing, where the
jockey undergoes extreme weight-reduction methods so the horse carries less weight
and will then run faster. Readers should understand that only a small percentage of
judoka (elite competitors) should engage in these types of practices.
The dehydration weight-loss method works as follows. Let’s say you want to make
a certain weight and you are three pounds too heavy. You decide to “sweat it off”
rather than reduce body fat. You would engage in activity for one to two hours and
keep active so that you are constantly sweating over the duration of the workout. If

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you wear more clothing such as a sweat top underneath your jacket you can sweat
more although you should be careful it does not prevent you from practicing judo.
You would not drink during this time, and the sweat you lose in the workout will
reflect the weight you have lost (although, some “water weight” is also lost through
respiration). Once you weigh in, you can then rehydrate with the intention of regain-
ing all of the water weight lost. The weigh-in usually occurs in the morning prior to
the tournament with at least two hours before the start of the first match. The judoka
must understand that excessive dehydration will affect physical performance (e.g.,
aerobic endurance) and it would be wise to experiment before practice sessions so
one knows how much weight can be lost by this method.
If you are dehydrating to lose weight, avoid carbohydrates, which increase the
amount of water held in the body. Diuretics should be avoided. Although alcohol
will cause you to lose water, and some people incorrectly believe that it helps them
sleep, it should also be avoided because it affects the sense of balance long after other
more obvious symptoms have disappeared.
The main advantage of the dehydration method is that it’s fast. Also, you can get
an immediate result from the effort of the weight-loss workout, whereas in the fat-
reduction method, you need to wait days to see a change in body weight. With dehy-
dration weight-loss methods, you could lose three pounds in one workout, whereas
in the fat-reduction method, a week is required to lose the same amount. Although
the quick results sound promising, dehydration methods create many disadvantages.
Most are related to serious health risks. Others can affect performance. Fasting and
fluid restriction usually accompany these methods and are typically maintained for
24 to 48 hours. Such restriction can have a negative effect on one’s psychological
well-being.
Heat-related conditions accompany dehydration reduction methods because you
must raise your body temperature in order to sweat, which is actually a natural cooling
mechanism. Dehydration becomes an issue in many sports, particularly those where
sweating occurs over prolonged periods of time or in weight-class sports, such as judo
and wrestling. In the sport of American football, many cases are reported every year
of heat exhaustion and dehydration during summer practices (and complicated by
players wearing heat-retaining equipment). According to the U.S. Catastrophic Sports
Injury Research Center, 18 high school or college football players died of heat-related
causes over a seven-year period from 1995 to 2002.
In 2001 the media focused on professional football lineman Korey Stringer of the
Minnesota Vikings, who died during football practice after suffering heatstroke. Also
in the United States, three college wrestlers died of dehydration complications while
making weight in 1999. Their deaths prompted changes in NCAA (National Col-
legiate Athletic Association) rules and policies on weight reduction by participating
wrestlers. Although judo is different from wrestling and football, judoka need to be
concerned about dehydration and related conditions. Training sessions for the elite
judoka can be physically demanding, and prolonged hard training in a hot, humid
environment can lead to a high degree of sweat loss. These conditions are complicated
with the wearing of a heavy judogi jacket and outdated, traditional training expecta-
tions of “toughing it out” by not taking water breaks during practice. Normally, heat
exhaustion accompanies dehydration, and the combination can easily be triggered
in weight-class sports. Although not normally a concern during typical training, you
need to be especially wary of these conditions if you are practicing weight control
for competition.

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Fighting the Elements

Canadian Nicolas Gill not only had to ing because I didn’t have the power
fight a formidable opponent in Mario I normally have and to lose like this,
Sabino of Brazil at the 14th Pan Ameri- it’s very frustrating.” Environmental
can Games in Santa Domingo (2003) conditions exacerbated the grueling
but also the hot and humid conditions. overtime match over his earlier Cuban
Gill, who has two Olympic medals, opponent from which Gill could not re-
battled heat, humidity, and exhaus- cover, even after the Canadian medical
tion that zapped him physically in the staff pumped him full of fluids. Against
100-kilogram (220 pounds) gold medal Sabino, whom Gill had beaten previ-
final. The Canadian press quoted him ously and since in the Pan Am final, no
saying: “I started feeling sick, and my amount of will and fight would save
heartbeat was stuck and wouldn’t him from the effects of heat exhaustion
go down anymore. It was frustrat- and dehydration.

Extreme dehydration is dangerous and poses serious health risks including dizzi-
ness; nausea; and in extreme cases, even death. Thirst is the first sign that the body
requires fluids and can trigger when the body is dehydrated at 1 percent. Symptoms
of dehydration begin to emerge at around 2 to 3 percent, accompanied by a stronger
thirst, loss of appetite, and a feeling of vague discomfort. At 5 percent dehydration
one experiences apathy, lack of motivation, dizziness, and nausea. In a 10 percent
dehydrated state, a person would be in serious trouble with the body systems starting
to shut down. Circulatory insufficiency, decreased blood volume, and delirium set
in. At 15 percent dehydration, the person experiences an inability to swallow. The
person’s vision becomes impaired and the skin is numb. Twenty percent dehydration
is fatal.
Some judoka believe that dehydrating to make weight and then rehydrating im-
mediately after weigh-ins will eliminate negative effects and they will return to nor-
mal levels prior to the first match. Unfortunately, the body does not respond quickly
enough because the time period from weigh-in to the first match is inadequate for
a full recovery. Furthermore, if weigh-ins are held the morning of the tournament,
being dehydrated the night before will not allow a good night’s sleep. Because of all
of these serious concerns, it is important to minimize dehydration as a method of
weight loss.

Increasing Body Weight

An increase in body weight can occur for several reasons. If one ingests more energy
(calories) than the body needs, the body stores the energy as body fat, which is then
carried as extra weight. Excess body fat is not desirable in judo because rarely does
fat provide any substantial advantage to the competitive judoka.
Natural growth and development is another reason for an increase in weight gain.
This is especially true for teenagers who can grow significantly in height and weight
during a growth spurt. Weight gain through natural growth and development should

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not be hindered, and individuals who are still growing should let nature take its
course.
You can increase your muscle mass through strength training in which the muscles
increase in size (hypertrophy). Gaining muscle weight that becomes permanent is
actually difficult to do (you can, conversely, atrophy—that is, lose muscle through
inactivity). You need to work hard, usually for at least six weeks and with the proper
methods to see significant strength and hypertrophy gains. Sometimes it takes years
to “grow” into a heavier weight class. Increasing muscle mass and strength is a good
strategy if you are in the middle of your weight category, especially if you are still
growing.

Nutritional Training Needs

Weight control goes hand in hand with diet, and it makes sense that both must
be considered for responsible training. You should be particularly sensitive to eat-
ing healthy if you are trying to reduce your weight. In today’s society there are
abundant food choices that, fortunately and unfortunately, you can choose from
to supply your nutritional needs. It becomes more and more challenging to make
wise food choices given the prevalence of fast-food restaurants and processed and
convenience foods.
Once you invest seriously in training, you will need to pay more attention to weight
control and nutritional needs, especially if you are competing. The essential food ele-
ments that are needed for the body to function are water, carbohydrates, protein, fat,
vitamins, and minerals. Athletes need more energy (calories) because they are more
active and burn off more calories than nonathletes. This means their bodies require
higher levels of carbohydrate, which are the main source of immediate energy used
during exercise.
Additional protein in the diet is important for the building and repair of muscle
and tissue. The active judoka needs more protein than an inactive person because the
activity of judo is demanding and utilizes many muscle groups. Eating some protein
with carbohydrate will help your body to replenish energy stores more quickly. It
is also important to allow your body an adequate amount of recovery time so that
protein can work in your body to aid muscle and tissue repair after strenuous activity.
Fluid replacement is equally critical during regular training sessions, especially when
conditions are hot and humid as previously discussed. You would be well advised to
drink “more than enough” in training because you can become dehydrated without
realizing it.
A guideline for the amount of protein you should try to ingest per day is approxi-
mately 1.5 to 2 grams per kilogram of body weight. That means a judoka weighing
73 kilograms (about 160 pounds) would need approximately 110 to 146 grams of
protein per day (3 ounces of meat or fish, which is about the size of a deck of cards,
contain about 20 to 30 grams of protein). An overly high protein diet isn’t advis-
able because it can damage the kidneys. Fat from healthy oils should represent ap-
proximately 20 percent of your total caloric intake, whereas carbohydrate should
be the main source of calories, or about 65 percent. A diet low in carbohydrate will
be insufficient to keep your glycogen levels (the fuel used by the body and stored in
the liver and muscles) adequate for supplying the energy your body needs for hard
training and competition.

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Nutritional Considerations
During a Tournament
Your body is subjected to certain nutritional demands during a competition. First, you
must adequately recover from weigh-ins, and, second, you must be sure to acquire
adequate energy requirements during the competition day.

Post-Weigh-In
The objective of the post-weigh-in meal is to replenish energy stores and fluids and
to ensure that you are prepared to compete for the first match. Timing is important,
and you should have a good indication of when your first match is scheduled because
how and what you ingest will depend on when it is scheduled.
Some tournaments have “night-before” weigh-ins whereas others are “day-of.”
Night-before weigh-ins allow you to replenish energy stores over a longer period of
time, which would be fortunate especially if you have been watching your weight.
Morning-of weigh-ins allow for a short time period, usually from two to four hours,
before you first compete. With such a short time period for recovery, it is important
for you to replenish fluids and nutrients properly because a major concern is being
able to digest food so that you are not fighting on a full stomach. Some examples of
easily digested foods are rice, toast, noodles, baked potatoes, fruit, soup, and sand-
wiches. Avoid fatty meat, beans, and milk.

Tournament Day
Over the course of a competition day you will need adequate energy to engage in
approximately five matches. It is essential therefore that you eat and drink during
the day to replenish your energy stores. Typically, matches are spread out over the
day, allowing for brief opportunities to snack and drink.
Eating during competition day is largely individual. That is, what is preferred for
one judoka may not be good for another. Experience will dictate how you determine
what is right for you. For example, one judoka may prefer eating a banana, another
an orange. A typical North American diet will differ from an Asian or a European
diet. A Japanese judoka may prefer rice whereas the North American may choose a
pasta or bread product to replenish carbohydrate for energy.
You have an abundance of nutritional choices, and much will depend on experi-
ence (trial and error). You would be best advised however, not to experiment or
try something drastically new on tournament day; instead test a new food or drink
during training sessions over the season. You must remember that competition adds
the element of stress that one typically does not experience during practice. During
a tournament, food and drink choices must accomplish the needed functions of the
body first and not be overridden by your preference for taste. The three objectives in
choosing food and drinks on competition day are listed next:

• It should satisfy hunger and thirst.

• It should provide enough energy to compete throughout the day.
• It should replace fluids lost throughout the day.
Some judoka prefer not to eat at all or very little (preferring fluid replacement
instead). Others may choose to eat small snacks throughout the day when time

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permits. A “liquid meal” such as a protein drink will be digested easier because
fluids are emptied from the stomach quicker.
During competition day some common considerations include the following:

• Eat and drink things to which you are accustomed. Don’t experiment during
competition.
• Choose foods that are easily digestible. Stay away from high-fat, overly spicy,
and greasy foods.
• Eat carbohydrate with protein. Avoid fat if possible. Although fat has more en-
ergy (calories) than carbohydrate it cannot be utilized as an immediate energy source
during competition day. Obviously, you want to avoid foods that would be just dead
weight in your body. This may mean that you should be careful what you eat a full
day before weigh-in.
• Consider what you choose to eat and drink in terms of the timing of competit-
ion. This does not only mean leaving enough time for digestion before an upcoming
match. But, also, the timing of ingesting foods is important so that the body can utilize
the food as energy for upcoming matches. Eating immediately (within 15 minutes)
following a match is best because the body is able to absorb nutrients faster when
your metabolism is high.
• Be careful of the carbohydrate rebound effect. Too much sugar is not good. You
can actually get tired from eating simple carbohydrate, such as a candy bar or other
high-sugar foods or drinks. The body secretes insulin (a hormone produced by the
pancreas) to regulate blood-sugar levels; too much sugar triggers high levels of insulin
to be released that then cause an imbalance in blood sugar.
Avoid eating high concentrations of sugar within one hour of a match. However, if
you time it properly the high sugar can be used immediately as energy for an upcoming
match (within 10 minutes). Consuming high amounts of sugar is not recommended,
however, because it is difficult to estimate the best time to consume carbohydrate
and the amount needed to last throughout the next match.
• Drink plenty of fluids. The main objective of fluid replacement during the day of
the tournament is to replace fluids lost through sweating and to provide energy for
the working muscles. Therefore, fluid replacement is important for optimal recovery
after weigh-ins and also to stay hydrated throughout the tournament day.

Evidence shows that dehydration affects physical performance negatively. Dehy-

dration affects the electrolyte (salt) balance in the blood, which allows for the proper
functioning of muscles and nerves. Generally, aerobic capacity is the ability of the body
to use oxygen that is breathed so that the muscles are able to work at a high inten-
sity over time. Dehydration impairs aerobic capacity, which creates strong negative
implications. Dehydration decreases aerobic capacity in two main ways: the ability to
endure the demands of the match and the ability to recover after a hard match. This
loss becomes particularly important as a tournament progresses.
As mentioned earlier, excessive dehydration can impair performance and even
imposes a health risk normally associated with drastic weight reduction. It is impor-
tant to hydrate after weigh-ins as soon as possible. It takes approximately one hour
for the body to absorb one liter of water, although absorption will occur faster if you
are dehydrated. You should not “chug” fluid or drink as fast as you can as it may
make you feel sick. Instead, drink in small quantities immediately after weigh-ins
and regularly over the course of a few hours.

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It is equally important to keep hydrated during the tournament day, especially in

hot, humid conditions. Water remains the best-accepted fluid for rehydration. Water
offers no energy or mineral replacement, however, something that you may require
during the course of the tournament day. This is particularly true when you must
prepare, warm up, and compete repeatedly up to four to six times over the day. As
well, with relatively short periods of time for recovery, you may not be able to ingest
food for energy consumption; hence, the need for sport drinks.
Energy drinks, many of which are now very popular, vary in their carbohydrate
concentration and some provide protein as well. An optimal level is 5 to 8 percent sugar
concentration. Fruit juices can contain 12 to 15 percent sugar and therefore should
be diluted with water. Overconcentrated carbohydrate and electrolytes in fluid can
slow and interfere with the absorption of water. Therefore, when mixing powdered
energy drinks, be careful not to overconcentrate the mixture (often thought the more
the better) as it could impede the proper absorption rate of water.
What you prefer and find agreeable is, again, largely individual in nature. Some
judoka will avoid coffee the morning of a tournament whereas others feel it gives
them a needed boost. Still others may avoid milk and products that have a thick or
coating sensation to the throat. Carbonated drinks such as colas may upset the stom-
ach and are high in sugar.

Supplements
The competitive judoka who is under great pressure to succeed will resort to almost
any tactic, nutritional or otherwise, to gain an edge. There is also a trend to use
food supplements to gain an advantage, and the industry gives the impression that
athletes have special nutritional needs. Although the need for supplements is debat-
able, what can be emphasized is that sound nutrition through a balanced meal is the
best advice, whether one is an elite competitor or recreational judoka. To use a judo
analogy, you must learn and practice the basics before substituting with advanced
and fancy techniques. In every book written by top fighters emphasis is placed on
fundamental training; the same is true with regard to the fundamentals of eating a
simple, balanced meal. Today, many supplements are available in retail stores and
outlets that you may find enticing. Supplements for dieting, fat reduction, weight gain,
and strength gain are readily available—but many of these have not been regulated,
tested, or proven to be effective.
Many judoka believe there is a shortcut to being a champion, thinking that by tak-
ing a supplement it will give them a distinct advantage and their performance will
improve. Others believe that supplements will make them healthier, change their
body composition, and give them more energy. In fact, there is limited research to
clearly indicate that dietary supplements can do these things and enhance athletic
performance.
The benefits of sound nutrition and good eating habits cannot be overemphasized.
The condoning of taking nutritional supplements must be addressed cautiously,
even if only on a philosophical basis. The position supported in this book, therefore,
is not to condone the use of nutritional supplements but instead to emphasize the
need for sound nutrition in the form of a balanced meal. The rationale is threefold.
First, where do you draw the line on what is safe, ethically acceptable, and actually
effective? Drawing the line on what and how much of a supplement to take is not
always clear. For example, we can see little harm in taking megadoses of vitamin C,

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 Mastering Judo

purportedly noted to ward off any chance of illness, such as the common cold. But,
what about megadoses of creatine—a nutritional supplement that occurs naturally
in red meat that reportedly helps in the training of “power” athletes? Or, what about
taking a dose of a naturally occurring hormone in the body to gain more strength,
such as HGH, or human growth hormone? Are all supplements safe? Supplements
can contain banned substances because their labeling is unregulated (athletes who
test positive for banned substances are disqualified from competition). A study by
the International Olympic Committee determined that nearly 15 percent of 634
nutritional supplements contained prohibited substances. Certainly from a health
point of view, it is at least important to know what one is truly ingesting.
Second, you should be seeking to gain an advantage by simply participating in
good, old, hard judo training. This way of thinking is especially important to instill
in younger judoka who should be taught to earn their success. Supplements mislead
people to think that they are consuming a magical pill that will instantly produce
results. In reality, there are no such shortcuts.
Third, you can neglect taking care of basic nutritional needs if you overlook the
practice of eating a balanced meal. This can occur if you intentionally or uninten-
tionally substitute certain food groups with supplements. For example, some judoka
who consume powdered protein will begin to neglect getting their protein needs
from eating meat. What occurs is the elimination of other benefits of meat such as
vitamins, iron, and so on.

As we have seen in this chapter, sound nutritional habits are important for every-
one whether one is a recreational or elite judoka. The overall point is that you should
not replace a balanced meal and eating whole foods with supplements or artificial
foods. Become informed about sound nutritional choices so that you can perform to
your fullest.

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Match Plans,
Competitive
Strategies,

C h a p t e r
and Tactics 9
 Mastering Judo

S trategies and tactics are important to judo because they are compatible with
Professor Kano’s premise that physical prowess is not always decisive. Judo is
well suited to the implementation of strategy and tactics because the dynamic
nature of judo allows for psychological and physical factors to be manipulated. Pro-
fessor Kano never disputed the use of strength in judo but rather the unnecessary
expenditure of it. With this in mind, and with the evolution of judo as an Olympic
sport, competitive judoka must train many physical and mental components to be-
come elite fighters.
The classical strategist in judo attempts to avoid a head-to-head confrontation. A
sumo-type showdown has been frowned upon because the overt display of brute
strength and force is incompatible with judo’s definition—the yielding way. Judo can
be decided with the first good throw, and matches can theoretically end in seconds.
Many good fighters attack immediately and use a high-intensity and aggressive strat-
egy. One of the fastest ippons on record was scored by Japan’s Akio Kaminaga who
threw his Philippine opponent in four seconds at the Tokyo Olympics in the open
weight class. Likely the quickest match ever could be a three-second ippon recorded
at the Barcelona Olympics in the 86-kilogram (190-pound) men’s division where
Andres Franco (Cuba) used morote-gari over his opponent from Zaire.

Ippon Judo
Ippon judo, in which the ultimate aim is to score ippon, leads to exciting matches
and should remain your overall match strategy. The preciseness and uncertainty of
judo allows ippon to be attained virtually any time during the match. From a strate-
gical perspective, ippon judo makes good sense. If you can finish the match as early
as possible, you can conserve energy and decrease fatigue over the course of the
tournament day, where it may take four to six matches to reach the medal round. It
is important to give yourself the best recovery between matches where you can be
up again any time after the minimum 10 minutes of rest. In addition, the less time
you spend on the mat, the less opportunity your opponents have to scout out what
techniques you have used. Ippon judo boosts your confidence, and your performance
likely will enhance future matches.
Competitors at the elite level are serious, well conditioned, and trained to meet
the demands of matches. Because of this and their all-important desire to win the
match, judoka holding on to a lead often do not attempt ippon judo because it may
involve risk of a win. Such strategies have hampered the action that judo potentially
possesses (yet, the educated public can appreciate a good “chess match” despite its
lack of dynamism). An overly defensive attitude relegates the match to inaction, is
contrary to ippon judo, and can easily be identified as “negative judo.” Fortunately,
the rules are designed to encourage and reward you for attempting ippon.

Developing Your Strategy and Tactics

What if you have superior strength over the opponent who may have better technical
ability? Is it wrong to utilize strength to gain an advantage? After all, in competitive
judo, the end result to win is paramount. Differences in technical ability and physical
conditioning among fighters at the elite levels are often not substantial, which makes

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 Match Plans, Competitive Strategies, and Tactics

strategy and tactics all the more important. Competitive judo has evolved to where
the judoka seeks any possible edge to be successful.
Strategy can be defined as the overall match plan or goal to be achieved. For ex-
ample, it could be the judoka’s objective to end up on the ground knowing one is
stronger in ne-waza than in the standing position. Tactics would be the actual methods
used to achieve that goal. The judoka in this case may decide to attack with tomoe-
nage knowing that an unsuccessful attempt would enable an opportunity to go into
ground fighting. Obviously, if the attempt is successful (throw is good) that result is
desired. The least preferred outcome would be that the tomoe-nage is countered. The
judoka would have to weigh the consequences of being countered to the preferred
opportunity to go into ne-waza fighting.
It is important to acknowledge that strategy and tactics must be carefully crafted.
What works for one judoka may not necessarily work for another. You must study
strategy and tactics and be prepared to use them knowing that many require funda-
mental prerequisites such as good fitness and technical ability. As well, if strategy and
tactics are to make or break a match result, it would follow that mental factors will
play a significant part both from a defensive and offensive perspective.
A key consideration is to match the strategy and its tactics to suit your physical
abilities. A strong flurry of attacks designed to overwhelm the opponent will not work
if you are less powerful and technically inferior. If you are well conditioned, however,
attempting to keep a high tempo throughout the match so that you can wear your
opponent down before opening up with your tokui-waza, or favorite techniques, is
a good idea.
Rather than arbitrarily choosing from the multitude of techniques, follow a sys-
tematic approach based upon two premises: First, you will not be able to learn all the
techniques and their variations. Therefore, you will need to be selective in those that
you decide to acquire. Second, you will not be able to perform all the techniques you
have chosen to learn at the same level of expertise. Therefore, you must be selective
in choosing what techniques you want to perfect. A number of strategic variables
need to be considered to formulate a strategic base that will represent your personal
judo style:
• Attack areas. You need to attack at the main corners of the opponent. For ex-
ample, you may have developed an attack to the left and right leg of the opponent
(leg sweeps or ashi-waza), but you also need to balance with throws so the opponent
cannot focus on defending any one single area.
• Technique options before and after an attack. You need to increase the options
that can be carried out after a specific attack. For example, if your favorite throw is
seoi-nage, numerous combinations can be linked into seoi-nage (for example, okuri-
ashi-barai → seoi-nage) and also from seoi-nage (for example, seoi-nage → ouchi-
gari).
• Left versus right. You will normally have a dominant side and rely on that side for
the majority of attacks. It is to your advantage if you can complement with opposite-
side attacks. It should be noted, however, that it will be impossible to acquire perfect
symmetry and expertise in both left- and right-side attacks. The time and effort that
it takes to achieve a high level of expertise against a resisting opponent may well be
better spent on other strategic variables. An adequate level of left and right balance
should be acquired for competition but not necessarily the identical level of expertise
to either side. Rather, for example, your right-sided osoto-gari might be complemented
with a left-sided okuri-ashi-barai.

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a b
Phil Takahashi, who is right-handed, developed the ability to attack from both left and right sides. One of his best
attacks was a left tai-otoshi.

• Train weaknesses. The basic philosophy is to exploit your strengths and hide your
weaknesses. If you are strong in standing judo (versus ground fighting), then you
should make every effort to stay in the standing position. Conversely, if you are weak
on the ground, you should avoid poor throws that may result in going to the ground
or defending so the opponent gains position on top. Interestingly, however, you do
the opposite in training. That is, it is important for you to practice your weaknesses
during training and to avoid practicing your strengths. Training your weaknesses al-
lows for more complete overall development and is captured in the saying, “A chain
is only as strong as its weakest link.”
Following are several more important strategic variables:
• Priority selections. Some data exists on the frequency of techniques used in
competition and which are more successful than others. If there is a high percentage
of scoring from one technique, and next to nil from another, it makes sense that you
consider data in the selection of what works at the competitive level. There’s no sense
in practicing a particular technique if it’s not used or rarely seen in competition.
• Physical attributes. You must consider your own physical attributes and use them
to your advantage. Physical components important in judo are strength, flexibility,
aerobic conditioning, and height, to name a few. For example, a judoka who is tall
can use reach and the leverage created in throws such as tai-otoshi and uchi-mata.

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• Balanced attack and defense. Good judoka have strong attacks, but the best are
also strong in defense. Low-scoring matches that are close indicate the need to have
good defense to win matches. Good defense means strong stand-up judo and not
overly defensive or negative judo.
• A favorite technique, or tokui-waza. Having a favorite technique that you can
rely upon or be known for is like having a secret weapon. In the final of the All-Japan
Championships, Yamashita fought highly respected Matsui who took Yamashita to the
last 20 seconds without a score. Yamashita pulled out his famous uchi-mata (although
he was ruled out-of-bounds) that was the determining factor in his fifth consecutive
championship.
• Develop what comes naturally. If a technique comes naturally, you should con-
tinue to develop it. Many judoka have their own idiosyncrasies and are known for
their individual styles, however unorthodox they may be. Techniques that come easily
are usually perfected quicker. Conversely, if you are having difficulty implementing
a certain technique or lack the confidence to perform it well, there may be no sense
in pursuing that technique further.

Match Strategies
You will face many opponents, and it could be said that each fight will be different
from the last. Even matches against the same opponent will differ in some way. Some
opponents may fight in predictable ways whereas others may use different styles or
be unorthodox in their approach. You must adjust to these differences by maximiz-
ing your personal strategies to fit your overall match strategies. Many situations will
arise during a match, and you must choose the appropriate tactics. Judokas who can
make quick and wise decisions in the heat of the battle gain a significant advantage
over their opponents.

Scouting and Analyzing the Opponent

Scouting, or knowing what your opponent can do, is an important ingredient of an
overall match strategy. Scouting can be very basic, from watching your opponents
from the stands during a tournament to analyzing videotape and keeping statistics
on techniques used. The objective of scouting is to utilize gathered information for
developing strategies and tactics and gaining an advantage over the opponent psy-
chologically. Scouting allows you to assess the opponent’s strengths and weaknesses,
techniques used, and overall fighting style. Scouting is not a new concept. Sun Tzu, a
famous Chinese strategist whose collection of works are documented in the book, The
Art of War, written in 500 B.C., stated, “If ignorant of both the enemy and of yourself,
you are certain in every battle to be in peril.” (The Art of War. Sun Tzu. Translated by
Samuel B. Griffith. 1971. Oxford University Press. London. Pg. 84).
Scouting methods can vary in complexity and sophistication. The benefits are
numerous, and you should take responsibility for knowing your opponents. Scout-
ing sheets that indicate basic technical data, frequency of attacks, and strengths
and weaknesses can be tabulated on-site. More detailed scouting sheets can be
developed through videotape analysis, and subsequent matches can be tabulated
to determine if patterns exist. You can then formulate your strategies based upon
the information gathered, taking into account your individual capabilities and
limitations.

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Personal Reflections on Strategy—

Allyn Takahashi
When I was a teenager, I had the and powerful that he had already
opportunity to represent Ontario at thrown himself.
the Canadian Youth Championship Fortunately for me, he had not
held in Edmonton, Alberta, in 1972. known that I had studied him. I knew
I watched all of the other competi- his technique and how he set up. He
tors and found that the favorite to had not seen my coach and me practic-
win my division had a beautiful uchi- ing. I had put everything into moving
mata, which he used to throw every my leg out of the way. Fortunately, I
opponent for ippon. He was tall and reacted properly on his first attempt. If
had long legs, whereas my stance was his first motion was just a snap of the
squat and hunched over—basically a gi to test my reactions, and I moved
defensive posture. I was a perfect tar- my leg in reaction, he would have
get for uchi-mata. We both made the discovered my entire strategy.
finals, and during the pause before I cannot recommend using a de-
our match, I asked my coach what I fensive strategy whereby you wait
could do against the uchi-mata. My for your opponent to do what you
coach said simply, “Just move your leg expect him to do. Had my opponent
behind yourself, and then use it for a known that I was studying him, he
tai-otoshi.” He showed me that basi- could have faked an uchi-mata, and
cally I would let my opponent come instead done a tai-otoshi. I would
in to do the uchi-mata with my leg as have been caught standing on one
bait. At the last instant, I would move leg. All uchi-mata experts know this
it out of the way, and when his leg effective combination.
missed mine, I would throw him with I stole a gold medal that day from
his own momentum. We practiced the a superior judoka by careful observa-
uchi-mata-sukashi a few times out of tion. Simply knowing an opponent’s
sight in a hallway. tokui-waza, however, is not enough.
When the referee called, “Hajime!” Judoka do many subconscious actions
we gripped each other. I felt his before their technique. It is possible to
strength and confidence, and imme- read an opponent’s moves. My father,
diately, I felt him setting me up. By Masao Takahashi, would get us to do
an instinctive reaction, my leg moved randori blindfolded so that we would
back just as his leg swept past. I had become sensitive to our opponents’
reacted before consciously knowing kuzushi and setup techniques. At
that the uchi-mata was coming. I first it seems impossible, but there
gave a great kiai [power shout,] and are many blind judoka and wrestlers
tried to get my leg in front for the as proof that it is possible to read an
tai-otoshi. His uchi-mata was so fast opponent.

Strategy of Attrition
The objective of the strategy of attrition is to wear down the opponent mentally or
physically. This strategy works well in judo because you have the opportunity to
manipulate the tempo and dictate the level of intensity in a match. You must be in
good physical condition for attrition strategy to work. You must also use speed and

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movement to avoid potentially risky

situations and to keep the opponent
off-guard. For example, you should
not attempt a poor seoi-nage attack
that can be blocked and result in
a defensive turtle position on the
ground. Here, you will be unable to
keep the tempo of the match high
and even may find yourself in a posi-
tion of vulnerability on the ground.
A more favorable tactic would be to
move quickly in kumi-kata and at-
tack safely but repeatedly to tire the
opponent down.
Attrition strategy applied at its best
is classical warfare and relates well
to judo. Its concept clearly shows
how relentless attack and patience
will eventually bring the opponent
to a state of vulnerability. The op-
ponent, once tired and unable to
Phil Takahashi keeps his opponent off-guard with
successfully finish attacks, becomes attacks. By putting the opponent in positions of
demoralized. vulnerability (off balance), one is able to main-
tain pressure and attack when match conditions
Technical-Tactical Situations are favorable.
Technical-tactical situations are
instances during the match where
you can apply a specific technique(s) given a specific situation. For example, if the
opponent is pushing hard to force you to step backward and out-of-bounds at the
edge of the mat, you can throw to go out-of-bounds (likely what the opponent may
think you will do) but actually attack in the opposite direction using ouchi-gari, for
example, to throw toward the center of the mat. In this case, you deceive the op-
ponent by attacking into him.
Zone Tactics
The red danger zone that lines the perimeter of the competition area is one meter
(a little more than three feet) wide. When you enter the danger zone you must be
wary of your positioning because stepping out could warrant a penalty. Even attack-
ing and purposely going out-of-bounds can be judged as going against the spirit of
judo. Some say the rule is rooted from ancient times when the samurai in combat
needed to stay in bounds or fall off a cliff where certain or near death would be the
consequence (for example, retreating back and attempting tomoe-nage out-of-bounds
will be called a penalty to the attacker).
Modern-day tactics are a far cry from the battlefields of the samurai. What is
evident, however, is that considerable action takes place near and in the danger
zone. An attack that starts in the zone but lands the opponent outside the contest
area is good and warrants a positive score. An attack that results in either or both
competitors going out-of-bounds results in no score and resumes in the middle of
the mat. The relative safety of attacking near the edge of the mat makes zone tactics
all-important.

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When on Offense
When on offense the main objective is to get your opponent to step out-of-bounds,
subjecting him or her to a penalty, or put the opponent in a vulnerable position where
you can attack, either out-of-bounds or toward the center of the mat. In both cases,
you have to use the zone to your advantage because you must make the opponent
react differently because of it. The key in the first instance is to make the opponent lose
his or her mat awareness by attacking and feinting, so that the opponent steps out-
of-bounds inadvertently. In the second scenario, the opponent responds the opposite,
that is, he or she is too preoccupied being near the edge of the mat and either cannot
react in time for your attack or is unable to move appropriately to defend against it.
Generally, the opponent’s back should be facing toward the out-of-bounds so that
you, as the attacker, have position to stay inside. Therefore, it is important to position
the opponent quickly and attempt to prevent him or her from coming back into the
center or circling back in the center.
When on Defense
By virtue of being on defense you are at a disadvantage. If you are backed up in the
zone you are not in a good position. It is best to get out of this situation with neutrality
by going out-of-bounds and resuming the match in the middle standing. Be careful
not to attack out of desperation because, if unsuccessful, your attack could be coun-
tered or put you in a vulnerable position. If you attack to go out-of-bounds there is
a chance that it could be viewed negatively and subjected to a penalty. Consider the
following options: (1) Let the opponent attack with the hopes it is not decisive and
you both go out-of-bounds. The call would be to resume in the middle of the mat.
(2) Attempt to circle or push forward to get out of the zone and obtain more space.
(3) Be patient and wait it out with the hope the situation improves or you catch a
mistake by the opponent. Remember, the opponent has an offensive mind-set and
may overlook his or her own vulnerability or your capabilities to attack.
Maintaining the Lead
A number of factors become important when maintaining the lead. Almost always,
you should avoid being behind in a match. That is, you should always attempt to lead
the match and win it from the outset. The need to maintain a lead typically occurs
near the end of the match when you are willing to ride the time out and settle for
the win, whether it is by a small technical score such as koka or by protecting a larger
score such as waza-ari. In either case, you must keep the following from occurring:
• Tiring out so your defense becomes vulnerable
• Looking too defensive so you get penalized for noncombativity or negative
judo
• Losing focus so you are caught off-guard
• Putting yourself in a poor position where you are susceptible to being thrown
or countered
• Making false attacks
• Making poor attempts at throws that can be countered
A common mistake when maintaining a lead is becoming too defensive or assuming
a defensive mind-set. The opponent will take advantage of this by becoming the ag-
gressor and starting to control the match. If the opponent senses any sign of weakness
(defensive attitude), he or she will immediately capitalize on the opportunity.

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To avoid appearing defensive, you must first not fight the clock. That is, you should
avoid watching the clock expire. You must fight hard right through to the end without
regard to time. Many examples of matches lost have occurred where judoka have
attempted to hang on hoping time expires. Following are suggestions for maintaining
your lead without looking defensive:

• Change styles and pace of the match. This will keep the opponent off-guard and
will avoid making you look passive.
• Go for stoppages in the match. For example, you can attack near the edge of
the mat to go out-of-bounds to resume in the center. This tactic can allow you
to get out of a bad grip or situation. Going for stoppages also allows you to use
time fighting for grip when resuming the match in the center.
• Go to the ground. If you are confident in ne-waza, going to the ground is a good
tactic because ground fighting requires position, which can be thwarted easier
than in standing situations. More time can be wasted fighting on the ground
where there are more isometric situations. Choose a way to get to the ground
that is safe and nonrisky. Making a false attack to get to the ground, for example,
could net you a penalty.
• Focus on the fight for grip. Take your time and focus to get a grip to prevent a
good attack from the opponent.
• Avoid risky positions. Stay clear from any position where the opponent can make
an attack. For example, do not attack poorly, which can be countered.
• Stay calm. Many judoka panic when leading near the end of a match, feeling
the pressure of the situation. It is possible the opponent can make mistakes that
can lead to your counterattack. Remember, too, if you have the lead it usually
means you are in control of the match. Many times, winning is only a matter
of maintaining control and staying composed.
Fighting Against a Technically Better Opponent
There are two basic strategies to employ when you are fighting against a more tech-
nically proficient opponent: First, do not allow your opponent to employ his or her
game plan or techniques. Do this by attacking first, trying to end the match early, and
catching your opponent off-guard. Second, try to keep the match as close as possible
and use attrition strategy.
Fighting a Stronger, Less Technical Opponent
Avoid situations where an opponent’s superior strength and conditioning will take
a toll on your performance. Attempt to finish the match quickly, or create oppor-
tunities where you can attack without putting yourself in vulnerable positions or
situations.
Coming From Behind
Coming from behind requires a certain mind-set. You must truly believe you can do
it. Usually, in this case the situation is complicated by time pressure. That is, you must
obtain a score within a certain time left in the match. Being able to think clearly is
important because the situation can change quickly as time runs out. For example,
if 30 seconds are left in the match there is still enough time for you to get a grip and
attack at least one or two times. If only 10 seconds are left in the match, however,
the situation has changed dramatically. In this situation, you are under huge time
pressure to do the same. Some attribute scoring ippon when coming from behind as

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luck or a bad break for the opponent. More often than not, however, coming from
behind successfully is a result of two factors: First, you must believe a victory is truly
possible. Second, you must make a quick assessment of the situation so that you can
execute the proper technical and tactical response. It doesn’t make sense, for example,
to attack with koka techniques when ippon is needed.

A Basketball Example
An NBA basketball playoff game be- still score even with so little time
tween the Los Angeles Lakers and the remaining. But the Lakers called
Denver Nuggets (May 2004) offers a time-out, and the clock stopped at .4
good example of coming from behind. seconds remaining in the game with
The Lakers managed to take the lead a throw-in from the side. Yes, the
by scoring with 11 seconds left in the Lakers made a dramatic come-from-
game to put them up by one point. behind play to win the game with the
The opposing Nuggets quickly rallied clock showing .4 seconds left. With
back, knowing the Lakers would go only 11 seconds left in the game the
into a defensive mode. With only lead changed three times. Ippon, too,
two seconds remaining the Nuggets can be scored with only seconds left
scored, always knowing they could in the match.

Evaluating Your Wins and Losses

Experience is said to be important in almost every endeavor, and certainly this is true
in judo where learning is continual. It fits, therefore, that self-evaluation after every
match is important, whether one wins or loses. It is said you can learn more by los-
ing than by winning. This may be because winners tend to overlook evaluating the
match with a critical eye. You must seek to improve regardless of the result because
virtually every match is a unique experience that allows one to develop further.
Michael Jordan, who some consider to be the best basketball player of all time,
said, “I’ve failed over and over again, that’s why I succeed.” The message in his quote
clearly shows how losing has contributed to his success. It’s okay to fail as long as
you can learn from it. In Jordan’s case, his failures may not be regarded as such by
others, yet, his expectations of himself on a relative scale show that he was able to
learn from his mistakes.
Be wary of dwelling excessively on your mistakes. This negative mind-set will
only bring you down further and negatively affect your development. The saying,
“there’s no sense crying over spilled milk,” fits the misdirected energy and focus you
can preoccupy yourself with after a defeat. You especially want to avoid dwelling on
losses during a tournament when you could instead be preparing yourself to win
your next match.
Ray Takahashi learned a valuable lesson from losing the gold medal match at the
Commonwealth Wrestling Championships. He lost to an opponent whom he had
beaten two months earlier at the World Championships. Being overly confident, even
a little cocky, his subpar performance was not enough on that day. The loss was a
valuable learning experience for Takahashi, who subsequently never underestimated
his opponents and avoided being overconfident in his attitude.

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One way of better evaluating oneself is by becoming more knowledgeable. It is

reasonable to think that the more educated you are about something, the more you
can make an informed decision. You should therefore seek to become more educated
about judo and all aspects that relate to it.
The following are some examples to broaden your knowledge of judo:
• Develop a library. Hold on to all books, magazines, videos, and other sources
relating to judo.
• Watch to learn. You can learn a great deal by watching. There’s a difference be-
tween watching for entertainment and watching to learn. Know the difference.
• Keep a logbook (or training diary) in which to document your training and other
pertinent information. Keep it simple so you can make entries with as little as 5
to 10 minutes a day. This book can include useful information on your activities
and serve as a motivator.
• Read the rules. Many judoka have never read the rules and learn only by expe-
riencing. Reading the rules will deepen your comprehension.
• Learn from other sports. You should attempt to appreciate other sports and
know more about what good things (and bad things) they can provide in terms
of perspective. For example, the sport of golf is excellent for learning about
composure. After missing a putt, the golfer must perform again immediately
and not let a previous setback affect her next swing.
• Be a student. To be a student means that you are willing to learn. Very few per-
sons, if any, get to a level where they have acquired all knowledge. Be receptive
to learning and be better because of it.

Uncertainty of Sport
Part of sport is its uncertainty, which allows for upsets and unpredictable outcomes
despite all the proper training and preparation. It could be said that it is impossible
to know everything that could happen during competition. The term “experience” is
used to explain how you can become wiser so you are better prepared to deal with
competitive nuances. And it is true that years of training and competing add up to
make you better prepared. But, some things just happen and are out of our control
despite our best efforts to prepare well.
Consider some real-life occurrences:
• A competitor does not make weight.
• A competitor gets injured and cannot perform optimally.
• A competitor misses the match.
• The referee gives a bad call that affects the outcome of the match.
A Japanese phrase captures this phenomenon—“Shikata ga nai.” It means, “it can’t
be helped” or “no help for it.” Sometimes things just happen for no reason. Some call
it fate; others call it luck. Whatever it is called, you must know that some things are
out of your control and that uncertainty in sport does happen. This does not mean you
use such uncertainty as a way out or to make excuses if a negative outcome occurs.
Rather, sometimes you must simply acknowledge that shikata gai nai: Uncertainty
occurs, know when it happens, accept it, and deal with the consequences.

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An example of uncertainty of sport happened to Phil Takahashi. He had a grueling

match as he advanced toward the medal round at the 1981 World Championships.
In his upcoming match against Pavel Petrikov of Czechoslovakia in the 60-kilogram
(132 pound) weight class, he had no time to recover. A win would put him in the
final, but he was physically exhausted and his arms were aching with lactic acid. He
recalls: “I didn’t have enough time to get my arms back, and I recall seeing the clock
count down five minutes [a match length was used as the maximum recovery time].
I lost a close one, and I really believe if I was fully recovered it could have been a
different outcome.” Takahashi ended up with the bronze, and Petrikov settled with
silver after losing to Yasuhiko Moriwaki of Japan in the final.
Tips to Consider During Competition
• Arrive at the competition site early. Be familiar with the surroundings and get
on the competition mats to warm up if possible.
• Have a good idea when you are going to compete. This knowledge will dictate
when to warm up and whether you have time for a snack or drink.
• Warm up properly. A proper warm-up is critical for the first match of the day
(usually first matches are the most difficult to prepare for and most upsets hap-
pen in first matches).
• Cool down after a match. Recovery is very important and a light cool-down
actually can aid in ridding the body of lactic acid from the muscles (the burn-
ing, tired feeling that occurs after intense activity, for example, in the arms after
extensive gripping).
• Rest between matches. Find a comfortable place to sit and scout opponents.
Don’t waste energy standing, and don’t warm up for the next match too early
(or too late).
• Eat and drink (if timing permits) immediately after a match. Liquid is easier to
digest than food.
• Accept the fact that nervousness is normal (and remember that everyone else
is nervous too).

Remember, as you progress in your practice, you are faced with many strategic
and tactical decisions due to the dynamic nature of the sport, which involves a high
number of technical and physical components. This dynamism adds to the flare of judo
because no single factor makes for a successful performance. The dynamic movement
in a match and the opportunity to use strategic elements such as time, space, and
force, make matches extremely challenging. Success in judo is not relegated only to
the most fit, the strongest, or even the most technically proficient. Winning matches
often go to judoka who are able to apply their strategies and tactics better than their
opponent. Remember, it is not always the best judoka who wins but rather those
who are the best prepared.

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Self-Defense
Applications

C h a p t e r
10
 Mastering Judo

O ne of the main reasons people take up judo is to learn self-defense. Although

self-defense is not the main thrust of judo teaching, judo is undoubtedly
effective in this area. Judo teaches many self-defense techniques including
the use of weapons. Such techniques, however, are only practiced in kata because
of the risk of injury. As well, rules in sport judo restrict many techniques and situa-
tions that can be performed because the emphasis and specialty is on throwing and
ground techniques.
In many ways, the focus and teaching of judo as sport has de-emphasized the study
of judo for self-defense, and critics even question its credibility as an effective method.
Judo discourages confrontation; recall that the translation of judo is the gentle or
yielding way. As such, the teachings of judo discourage its use outside the dojo; doing
so is thought to lead to misuse and misdirection of judo’s true meaning.
People tend to compare martial arts against one another to find out which is better
for self-defense studies. These individuals often want to hear a simple answer such
as, “Judo is best because you can throw and armlock your opponent,” or “Karate is
the best because you can kick them before they know what’s happening.” But the
real answer is not that simple. Clearly, throwing and grappling is judo’s specialty, so
if one wants to be proficient in throwing, judo would be best. Similarly, if one wants
to specialize in kicking, a martial art such as taekwondo or karate would be good.
Masao Takahashi explains it this way: “If you have to compare martial arts, then
compare them as a mountain to a river. The mountain should not look down on the
river because it’s lowly, and the river should not make fun of the mountain because
it can’t dance and move.” Martial arts should be compared in terms of what they
do offer instead of in terms of what they do not. One should also avoid comparing
martial arts to one another, which is like comparing apples and oranges.
Some dojos or their senseis base their reputations and form their philosophies
around the question of martial arts’ effectiveness for self-defense, and some do little
service to the martial arts by doing so. If true Kodokan judo is to be taught, a sensei
would be reluctant to even attempt to answer the question. To answer it would be
to follow the bait of diverging away from the true objectives of judo. Answering it
could not be accomplished without an informed and in-depth response, something
that the questioner is not looking for.
The prevalence of mixed martial arts (MMA) contests, which have appeal to many
for their broad range of one-on-one combat styles, is regarded as the ultimate test
of the effectiveness of the martial arts. MMA is growing rapidly, and at its inception
few rules were put in place and fighters fought until one person was subdued or
knocked out. Many MMA fighters have a base martial arts or combative background
from which they developed, although the increasing popularity and growth of MMA
has now established it as a fighting system in its own right. Brazilian-style jujitsu has
gained much attention as a method of combat in MMA contests primarily because of
its emphasis on ground fighting. This fighting style utilizes many of the same prin-
ciples of throwing and ground fighting as judo.
The MMA event, which became popular in the 1990s, is now a full-fledged sport-
ing event that has expanded and developed to produce specialized athletes. As MMA
evolves further, so too will the rules to prevent serious injury to the fighters and to
keep the event attractive in the eyes of the spectator. Changes to rules have been
quick in the short history of MMA to limit ground fighting, which is considered boring
to the uneducated spectator. Implementing rounds so that long, continuous ground

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fighting is broken to resume a standing position is now common. Competitors are

also stood up when inactivity or a perceived stalemate occurs on the ground (like in
judo). It will be interesting to see how MMA rules further evolve as the sport itself
evolves. Already, since its recent inception, numerous rules have been implemented
to ensure the safety of the participants and to make it appealing to the spectator,
similar to challenges faced in judo.
Judoka are discouraged from engaging in MMA as it goes against the philosophy
of judo. As a judoka, one is expected to stay within the bounds of judo training and
test oneself within the sport of judo. By and large, this maxim has been followed,
with few judoka going against the norm.

Credibility of Judo
One of the first fighters to go against years. In a well-publicized match that
the norm of practicing judo inside contested judo against jujitsu, Kimura
the dojo was Masahiko Kimura, who broke Gracie’s arm with ude-garami,
turned professional in 1950 and is re- although Gracie never gave up, he
ported to have beaten Helio Gracie, was clearly beaten.
a Brazilian jujitsu champion for 20

Judo Philosophy in Self-Defense

Judo is not simply a system of learning techniques for self-defense, although learn-
ing self-defense can be a reason for taking it up. In some ways, judoka could be said
to have learned a greater form of self-defense by avoiding and walking away from
confrontation. The underlying objective of judo, as created by Professor Kano, is to
create people that are humble, helpful, kind, and calm. People with self-confidence
do not need to prove themselves by fighting simply to preserve honor.
Judo training is a great form of self-defense because of its physicality and the
contact that gives one a sense of control and resistance. Randori provides a realistic
setting where one fights for grip, and attack and defense are tested. Judo specializes
in throwing so judoka are trained in gripping, which develops hand speed and the
ability to control the opponent. Training with various partners allows one to appreci-
ate differences and tests one’s strengths and weaknesses. Confidence will emerge in
judo study, and for some, an increased sense of self-esteem.
Although judo can serve as a form of self-defense, it is important to understand its
limitations. Judo as a form of self-defense is not all encompassing (no martial art is),
and you must always be wary of entering into self-defense confrontations (ambush at-
tacks, being outnumbered, and concealed weapons) where there are few rules in place
to limit a multitude of unexpected situations for which one may not be trained.
A judoka that only concentrates on the sport or competitive side of judo may not
be prepared to defend weapons or striking attacks. There are self-defense moves
against armed and unarmed attackers, but the judoka must train diligently for these
situations. Conversely, a judoka can often restrain someone without having to strike
or hurt him or her.

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Basic Strategy
The basic strategy when faced with a self-defense situation is to perform what you
are best trained to do and what suits you best from an individual perspective. Gener-
ally, you can apply the strategy of getting close enough to grip the assailant to apply
a throw. This strategy has to be applied quickly to avoid strikes. Once on the ground,
you can subdue the opponent with a hold, choke, or armlock. For example, let’s say
an assailant pushes you in the chest. Because you are trained to fight for grip, you
should grip the assailant’s jacket after being pushed as soon as possible. Retaliating
by pushing back is not preferred since it may provoke an attack from the outside. A
grip on the assailant will give you control. The type of technique to apply will depend
largely on what you feel most comfortable attacking with.

Police Tactics: Without Strikes, With Strikes

Judo suits the self-defense needs of police officers because the emphasis is on control
rather than striking. In many police confrontations, strikes are not desired partly be-
cause of the extreme consequences strikes produce. For example, a strike can cut or
even break bones and, targeted to the head, can result in a concussion. Many times,
police situations require the ability to control and subdue the assailant while leav-
ing no visible marks. Avoiding strikes also removes any suspicion of excessive police
force from public scrutiny.
The throwing specialty of judo is valuable in taking the assailant down, and the
holding and submission techniques are ideal when the fight goes to the ground. Throws
such as osoto-gari and tai-otoshi are good choices because they can be executed fast
and from a quick and secure grip. Judo would be suitable for police or any other per-
sons where the potential for physical confrontation may occur (for example, hospital
workers, probation officers, security personnel, and prison guards).

Judo for Police Officers

In 1932 the Royal Canadian Mounted sians received instruction in judo.
Police accepted judo over boxing and When King George VI made a visit
wrestling as the form of combat to to Canada in 1939, the RCMP and
teach its police officers. This marked 13 black-belt judoka acted as body-
the first time in Canada that Cauca- guards.

Following are some ways that judo techniques can be applied in various self-defense
situations.

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From Lunge to Harai-Goshi

A judoka’s hands are fast. Many people underestimate the speed with which judoka can
catch and block, developed through grip fighting in randori and tournaments. This speed is
advantageous in situations where the initial confrontation is jostling and pushing. Judoka
are accustomed to gripping quickly, whether it’s an assailant’s jacket or bare arm. Still,
you need to be wary of the possibility that an assailant will attack first with strikes.

a b
The attacker lunges from a sideways angle into The defender deflects arms by tak-
the defender. ing the inside, reaching behind the
attacker’s head with the right arm
and trapping with the left arm.

c d
As the attacker moves forward, the defender As the attacker is thrown, the defender hangs
pulls the attacker into position and, sweep- on to the attacker’s right arm while keep-
ing hard with the right leg, throws with ing balance in the standing position. The
harai-goshi. defender steps over the attacker’s head with
his left leg and squeezes the knees together
to apply juji-gatame to the attacker’s arm.
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 Mastering Judo

Against Right-Handed Slap (Strike) to Osoto-Gari

Note the importance of body turning or zoning out of the line of attack. Zoning out
or getting away from the direct attack is vital in most self-defense techniques.

a b c
The attacker attempts to slap Reverse angle of attacker striking The defender pivots on the left
(strike) with his right hand. defender, and defender blocking by leg while pushing down and
moving and slapping the attacker’s controlling the attacker’s arm.
arm down and across the body.

d e f
The defender pivots on her left The defender follows through with the The defender can strike the attacker’s
foot and starts sweeping into sweep, throwing the attacker to the head area to finish the situation.
osoto-gari and pushing with the ground.
right hand against the attacker’s
shoulder.

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 Self-Defense Applications

Push to Waki-Gatame
Waki-gatame, armpit armlock, is an effective armlock which is very simple to apply
either standing, sitting, or on the ground. The arm must be kept extended and held
tightly under the armpit.

a b
The attacker pushes in while reaching with his left The defender pivots to turn into arm, pulling it to
arm. Defender reaches with her left arm and grabs the keep it extended. The defender traps attacker’s arm
attacker’s wrist. under her right armpit so pressure can be exerted
from above.

c d
The defender keeps the attacker’s arm straight and The defender pressures down with her right armpit and
drives her body weight on his arm to force him to the pries the attacker’s arm in waki-gatame.
ground

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 Mastering Judo

Against Two-Handed Push to Tomoe-Nage

The defender should make sure he or she has a strong grip on the attacker’s arm.
The defender maintains his or her pull while pushing hard with his or her foot low
on the attacker’s abdomen.

a b
The defender yields backward when the attacker The defender grabs the attacker’s arms and places one foot
pushes forward. on the attacker’s lower abdomen while sitting down close
to the heel of his other foot. The defender’s kicking leg
should be kept bent, especially at the beginning of the
throw to let the defender get in close and so power can be
generated by extending the leg to throw the attacker over.

c d
The defender rolls with the momentum in a The defender completes the tomoe-nage by rolling
back-roll action with the attacker as he is through on top of the attacker and he can strike
thrown over. if desired.
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 Self-Defense Applications

Against Headlock to Ura-Nage

This is a very common counter seen in judo competition. The fall can be very dangerous
to the attacker’s head and neck even on good mats so a crash mat may be more safe.

a b
The attacker has a headlock around the The defender clinches around the attacker’s
defender. waist and moves around sideways and brings his
feet in close and perpendicular to the attacker’s.
The defender stays low, keeping the neck tense.

c d
The defender uses his legs to lift the attacker The defender turns as he throws the attacker over
up by propping with the hips, keeping a tight with ura-nage. The defender turns to land on top of
clinch. The defender can arch back to generate the attacker to go into ground fighting.
more power and follow through in the throw.

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 Mastering Judo

Against Neck Grab

The very popular ouchi-gari is used in this sequence. Care should be taken not to slap
the attacker’s ears too hard as damage to the ear drums could occur. The hooking foot
should be close to the ground to prevent the attacker’s countering.

a b c
The attacker reaches for a choke The defender lowers her body and The defender reaches up and
with both hands around the shoots her arms inside the attacker’s spreads the arms to break choke.
defender’s neck. arms in an upward direction.

d e f
The defender quickly slaps the The defender attacks with The defender follows through with a strike to
attacker’s ears. ouchi-gari to throw attacker the attacker’s groin.
backward.

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 Self-Defense Applications

Against Clinch to Hadaka-Jime

The defender withdraws the legs, lowers the hips, and easily performs a knee strike on
the attacker. The leg grab is another common attack. The defender should be careful
whenever applying techniques involving the neck.

a b
The defender is wary of an attack by the As the attacker attacks the defender’s lower body, the defend-
attacker from the outside. er moves his legs back while reaching over the attacker’s head
to apply hadaka-jime with the right arm, ensuring that the
radius bone (near thumb) goes across the attacker’s throat.

c d
The defender applies the choke while kneeing The defender applies the choke with more force
the attacker with the right leg. by lifting the attacker up by pushing forward
with his body and lifting the arms.

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 Mastering Judo

Against Strike to Hiza-Guruma

The defender steps away (to the right) and catches the attacker’s arm. At the same
time, the defender uses his or her force and wheels the attacker around while block-
ing his or her knee.

a b c
The defender anticipates a right- The defender blocks the strike with The defender pulls with the left
handed strike from the attacker. the left hand from the inside and arm forward while blocking with
traps the attacker’s arm above the his left leg against the attacker’s
elbow. right leg.

d e f
The defender pulls hard while turn- The defender follows though with The defender can finish with a
ing so the attacker gets thrown hiza-guruma, keeping his balance. punch to the attacker’s face area.
forward over the blocked leg (hiza-
guruma).

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 Self-Defense Applications

Against Kick to Ouchi-Gari

Here is a situation where the defender moves in toward the attacker, blocking his
or her kicking leg, scooping in and reaping the attacker’s support leg. Care must be
taken when throwing by gripping the attacker to prevent dropping the attacker on
his or her head or neck in practice.

a b
The defender shields his body with the left arm as The defender blocks the kick and grabs the
the attacker kicks. The defender’s right hand is up attacker’s leg while moving into the attacker.
and ready to strike if needed.

c d
The defender lifts the attacker’s leg and sweeps The defender follows through and can finish
the attacker’s support leg with his right leg with with a punch to the attacker’s groin.
ouchi-gari.

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 Mastering Judo

Takedowns
Takedowns by attacking the legs are often associated with wrestling (Olympic Free-
style), which specializes in taking an opponent to the ground. Judo incorporates
leg attacks, but they are not as specialized as in wrestling because rules prohibit
prolonged hanging on to the leg(s) with the hands. Despite this rule, the use of the
hands to grab the legs to throw or take the opponent down in judo is now used more
frequently and is also commonplace in tournaments (for example, kuchiki-taoshi,
kata-guruma variations). Leg attacks are a better choice than throws in some cases.
A poor attempt at a throw could result in turning your back to the assailant, putting
you in a bad position.
As a self-defense application, takedowns certainly have their place in off-the-mat
situations. Part of the reason for their effectiveness is the unusualness of a leg attack.
People are not familiar with being attacked at the legs and hence are not familiar with
how to mount a defense. In the sport of wrestling, wrestlers specialize in takedowns
so their stances are low to protect these types of attacks. In a typical confrontation,
however, a person usually engages with the upper body with a push or strike. A quick
attack to the legs is an effective method to take your opponent down, especially if
the attack catches the opponent off-guard.

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 Self-Defense Applications

Morote-Gari: Double-Leg Takedown

The defender drops his or her head to evade the attacker’s arm, driving his or her
shoulder into the attacker’s chest. The defender immediately reaches behind the
attacker’s knees with both hands and, reaping both of the attacker’s legs, throws him
or her back.

a b
The attacker pushes the defender with right The defender deflects arm up with the left arm while
hand. lowering head and stepping in with the right foot.

c d
The defender drives forward, hitting the attacker The defender strikes the attacker while he is on
in the ribs with the right shoulder while his back.
reaching behind the attacker’s knees and driving
the attacker backwards by stepping in with his
right leg to throw him on his back.

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 Mastering Judo

Ground Attacks and Escapes

Getting into a strong (strategic) position where you can submit and control your op-
ponent is extremely important in modern judo, mixed martial arts, and self-defense.
It is important not to let your opponent get behind you where you have little offen-
sive opportunities. Many judoka and wrestlers make this mistake, competing under
the competition-rule mentality. Being able to get control of your opponent’s body
by holds is important and can tire out your opponent and make submissions easily
attainable.
Freeing Leg From Side to Kesa-Gatame
When your opponent controls your leg, he or she nullifies your advantage. Keep your
balance on top and use your free leg to help free your trapped leg.

a b
The defender is on top of the attacker’s right side The defender pushes with the left foot against the
with attacker scissoring defender’s right leg. attacker’s scissored legs.

c d
The defender slips his leg out and secures for The defender turns slightly to slip his right knee
kesa-gatame. out while pushing with his left foot against the
attacker’s top (left) leg scissors.

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 Self-Defense Applications

Freeing Leg From Side to Ushiro-Kesa-Gatame

Freeing the legs on the ground takes time but is important for maintaining control of
your opponent. It is very subtle and not really visible but very important in ground
fighting.

a b
The defender’s right leg is trapped in attacker’s The defender shifts his body to the attacker’s right
scissors. The defender has a half-mount position on side and pushes with his right hand against the
top of the attacker and maintains control with the attacker’s left leg to loosen scissors. The defender
left hand on the attacker’s lapel. can use left leg (knee) to help push the attacker’s
right scissored leg down.

c d
The defender wiggles his right leg to slip his The defender slips right leg out and holds the
knee out while pushing with the right arm attacker in ushiro-kesa-gatame.
against the attacker’s left leg.

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 Mastering Judo

Belt Lift
This technique demonstrates another situation where you lift your opponent’s legs
up to bypass the legs.

a b
The defender is in-between the attacker’s The defender stands and lifts the attacker,
legs and grips underneath the attacker to clearing the guard.
grab his belt.

c d
The defender controls the attacker by hold- The defender presses down and secures yoko-shiho-
ing his belt with the right hand and using gatame.
the right knee over the attacker’s left arm
to prevent turning. The defender grips the
attacker’s pant legs tightly at the knees and
drives his knuckles downwards, keeping his
knees together. The defender passes the
legs while pushing the knees away.

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 Self-Defense Applications

Roll Over With Space

The use of the legs in groundwork is very important. The legs, if used properly, can
be like two extra arms. The legs can change an advantage situation for your opponent
to a situation where you have control.

a b
The defender is on his back in the guard As the defender’s right leg lifts and kicks
position. The defender utilizes the the attacker’s inner thigh, the defender’s
space between him and the attacker by right arm pushes and the left arm pulls.
positioning his body so that the arms and The defender’s left leg can block or hook
legs can be used to turn the attacker over. over the attacker’s right leg.

Leg Hike
It is important not to be caught in a situation where your opponent can use his or
her legs. Bypassing the legs is vital in groundwork.

a b c
The defender steps up with The defender lifts the leg up The defender secures by pressing down
the right leg and reaches and across the body to clear the into yoko-shiho-gatame. When hiking the
under the attacker’s left guard. While clearing the leg, leg over it is important that the defender
leg behind the knees. the defender grips the attacker’s keeps the opposite arm short and close
lapel to control the attacker to the body for the attacker’s counter
from turning away once the leg with sankaku-jime.
is hiked.

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 Mastering Judo

Tsukkomi-Jime Counter to Waki-Gatame

This is a common situation whenever your opponent straightens his or her arm to
resist or choke you. You use that energy and apply an armlock.

a b
The defender can counter with waki-gatame when The defender grabs the attacker’s wrist to keep the
the attacker’s arm is extended and pushing with the attacker’s arm secure while turning into the armlock.
choke, tsukkomi-jime. The defender’s armpit contacts the attacker at or
above the elbow.

Turn to Guard
It is important not to let your opponent get behind you. This can be a bad habit of
many judoka who stall or wait for a referee to break the match from long ground-
work. It is vital always to face your opponent. This is a useful technique to position
yourself to face your opponent when he or she is behind you.

a b c
Turn to guard. The defender is The defender posts with the The defender continues turning to
underneath and attempts to right hand and sits the right face in the guard position by keep-
get out so as not to give his leg across to turn his body ing the left leg bent so it can come
back to the attacker. towards the attacker. across the attacker’s body.

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 Self-Defense Applications

Juji-Gatame Roll From Top

The cross armlock, juji-gatame, is a very strong finishing technique on the ground and
many variations are used. Neil Adams of Great Britain, world champion and Olympic
gold medalist, and Peter Seisenbacher of Austria both used this technique.

a b
The defender’s right leg is trapped in the attacker’s The defender shifts his body to the attacker’s right
scissors. The defender has a half-mount position on side and pushes with the right hand against the
top of the attacker. attacker’s left leg to loosen scissors. The defender
can use the left leg (knee) to help push the
attacker’s right scissored leg down.

c d
The defender wiggles the right leg to slip the knee Reverse angle: The defender continues to roll and
out while pushing with the right arm against the sits up to secure arm and establish a perpendicular
attacker’s left leg. position to that of the attacker. The defender slips
the right leg out and holds attacker in ushiro-kesa-
gatame.

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 Mastering Judo

Sankaku-Jime: Triangular Lock

A triangular choke is done in many situations from different angles, as shown below.
An alternate version, with the defender beginning the lock on the back is detailed in
photos a and b on the top of page 191.

a b
Sankaku-jime from front. The defender The defender pulls sideways to turn the
squats over the top of the attacker from attacker to his back. While falling, the
the front and uses the left arm to catch defender keeps the attacker’s right arm
the attacker’s right arm. The defender trapped by gripping his own lapel with
inserts right heel behind the attacker’s the left hand. The defender’s left leg
left arm. wraps around the attacker’s head while
the defender’s right leg inserts deep to
trap the attacker’s left arm.

c d
The defender adjusts his position sideways and The defender locks legs together and inserts
grabs the attacker’s left arm, pulling it tight the left foot behind the right to choke with
against the attacker’s head. sankaku-jime, or uses the left hand to push
the attacker’s arm away to armlock.

190
a b
In an alternative version of the triangular The defender’s right leg goes behind his left
lock, the defender is on his back in the guard knee. The defender extends and pushes the
position. As the attacker attempts to clear the attacker’s trapped right arm across his body
defender’s right leg by scooping underneath while the defender squeezes with his legs.
with the left arm, the defender slides up.

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 Mastering Judo

Jigoku-Jime Combination
This technique uses a very quick and strong choke entry and finishes with a combi-
nation into an armlock and a hold and back to armlock.

a b
The defender inserts the left choking hand by The defender keeps grips and rolls the attacker over.
grabbing the attacker’s right lapel. The defender
steps high and over the attacker while grabbing the
attacker’s lower-right pant leg.

c d
The defender rolls the attacker so he lands on his The defender pulls with the left choking hand and
back while the defender maintains a grip on his leg adjusts body position sideways.
and choking hand.

192
e f
The defender has the option of switching to armlock The defender steps over the attacker’s head with the
(juji-gatame). The defender lets go of the attacker’s left leg to enter juji-gatame. The defender straightens
left arm and catches his right arm. the attacker’s right arm to make the armlock effective
by pushing down with the legs.

The defender has the option of

switching to hold. The defender
uses right hand to pull own lapel to
left hand.

The defender keeps the left hand on own lapel

to secure the attacker’s right hand and to
revert back to the armlock option if desired.
The defender’s right hand grips the attacker’s
pant leg while the defender’s left leg moves
back for balance.
h

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 Mastering Judo

It’s important to keep in perspective that judo is not just self-defense—it is much
more than that. After reading the chapters on the evolution and philosophy of judo
and its dual role as art and sport, you can surmise that the teaching of self-defense is
only one aspect of judo’s original purpose. Professor Kano believed that as one masters
the skills and techniques of judo, one also develops fully as a person. Ironically, this
further development lessens the need for and the role of self-defense as one develops
more competence with training and avoids situations where conflict can develop.

Aim always to practice the principles of maximum efficiency and mutual welfare
and benefit—the guiding mottos of judo. Through judo practice, such as in randori,
you develop not only the skills of attack and defense but also the ability to react to
situations in daily life with the maximum use of your mind and body. As such, you
are able to apply the principles of judo from an individual perspective and to ulti-
mately become a better contributing person within society as a whole. As Professor
Kano stated, “Make best use of your energies, and go forward together with your
opponent.”

194
 Appendix
A Listing
of Nage-Waza
and Katame-Waza
The gokyo, or gokyo no waza, is a set of 40 throws that represent the standard throw-
ing techniques in judo. Originally, Professor Kano established 40 throws in 1886 and
they are depicted in the nage no kata (see chapter 4). An additional 17 throws were
added in 1920. In 1986 shimeisho no waza, or supplementary techniques, were of-
ficially recognized.
Advancing in judo requires knowledge and the ability to demonstrate the throws
of the gokyo and shimeisho no waza. Judoka are expected to know more techniques
as they progress in rank and are tested on their knowledge and ability to demon-
strate the techniques. Judoka are graded in their Kyu grades (colored belts) within
the dojo by their sensei while black-belt Dan grades are usually standardized within
a country’s judo federation.
The Kodokan upholds a standard for grading that regulates universal recognition
of grading in black-belt Dan ranks. This has served judo well as it avoids variances in
grading within organizations and countries that have shown to be problematic within
other martial arts. A judoka who has attained black-belt status within one’s country
may choose to have his or her Dan rank registered with the Kodokan indicating that
certification.
The technique listing in this appendix shows the recognized throwing and grappling
techniques and their classification (first by their Japanese name, next by the English
translation, and finally, by abbreviation code). Judoka should familiarize themselves
with the names of the various throws and how they are classified as they progress.

195
 Appendix

Te-waza: Hand techniques

Tai-otoshi Seoi-nage Kata-guruma

Body drop Shoulder throw Shoulder wheel
TOS SON KGU

Uki-otoshi Sumi-otoshi Sukui-nage

Floating drop Corner drop Scooping throw
UOT SOT SUK

Obi-otoshi Seoi-otoshi Yama-arashi

Belt drop Shoulder drop Mountain storm throw
OOS SOO YAS

196
 Appendix

Te-waza: Hand techniques (continued)

Morote-gari Kuchiki-taoshi Kibisu-gaeshi

Two-hands reap One-hand drop Heel trip
MGA KTA KIG

Uchi-mata-sukashi Ippon-seoi-nage
Inner-thigh reaping throw slip One-armed shoulder throw
UMS ISN

197
 Appendix

Koshi-waza: Hip techniques

Uki-goshi Harai-goshi Tsurikomi-goshi Hane-goshi

Floating hip throw Hip sweep Lift-pull hip throw Hip spring
UGO HRG TKG HNG

O-goshi Ushiro-goshi Utsuri-goshi Tsuri-goshi

Large hip throw Back hip throw Hip transfer Lifting hip throw
OGO USH UTS TGO

Koshi-guruma Daki-age Sode-tsurikomi-goshi

Hip wheel High Lift Sleeve lift-pull hip throw
KOG STG STO

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 Appendix

Ashi-waza: Leg techniques

Deashi-barai Hiza-guruma Sasae-tsurikomi-ashi Osoto-gari

Forward foot sweep Knee wheel Supporting foot lift-pull throw Large outer reap
DAB HIZ STA OSG

Ouchi-gari Kosoto-gari Kouchi-gari Okuri-ashi-harai

Large inner reap Small outer reap Small inner reap Sweeping ankle foot sweep
OUG KSG KUG OAB

Uchi-mata Kosoto-gake Ashi-guruma Harai-tsurikomi-ashi

Inner-thigh reaping throw Small outer hook Leg wheel Lift-pull foot sweep
UMA KSK AGU HTA

(continued)

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 Appendix

Ashi-waza: Leg techniques (continued)

O-guruma Osoto-guruma Osoto-otoshi Tsubame-gaeshi

Large wheel Large outer wheel Large outer drop Swallow counter
OGU OGR OSO TSU

Osoto-gaeshi Ouchi-gaeshi Kouchi-gaeshi Hane-goshi-gaeshi

Large outer reaping throw Large inner reaping throw Small inner reaping throw Hip spring counter
counter counter counter HGG
OGA OUG KOU

Harai-goshi-gaeshi Uchi-mata-gaeshi
Hip sweep counter Inner-thigh reaping throw
HGE counter
UMG

200
 Appendix

Ma-Sutemi-Waza: Forward and Rear Sacrifice Techniques

Tomoe-nage Sumi-gaeshi Ura-nage

Circular throw Corner throw Back throw
TNG SUG UNA

Hikkomi-gaeshi Tawara-gaeshi Obi-tori-gaeshi

Pulling-down sacrifice throw Bag of rice throw Belt-grab throw
HKG TWG OTG

201
 Appendix

Yoko-sutemi-waza: Side sacrifice techniques

Uki-waza Yoko-gake Yoko-guruma

Floating throw Side body drop Side wheel
UWA YGA YGU

Tani-otoshi Yoko-wakare Yoko-otoshi

Valley drop Side separation Side drop
TNO YWA YOT

Hane-makikomi Uchi-mata-makikomi Osoto-makikomi

Springing wraparound throw Inner-thigh wraparound throw Large outside wraparound throw
HNM UMM OSM

202
 Appendix

Yoko-sutemi-waza: Side sacrifice techniques (continued)

Soto-makikomi Uchi-makikomi Harai-makikomi

Outer wraparound throw Inner wraparound throw Hip sweep wraparound throw
SMK UMK HRM

Daki-wakare Kani-basami Kawazu-gake

Rear trunk turnover Scissors throw Single leg entanglement
DWK KBA KWA

203
 Appendix

Osae-komi-Waza: Holding Techniques

Hon-kesa-gatame Kuzure-kesa-gatame Kata-gatame

Scarf hold Modified scarf hold Shoulder hold
KEG KKE KAG

Kami-shiho-gatame Kuzure-kami-shiho-gatame Yoko-shiho-gatame

Top four-corner hold Modified top four-corner hold Side four-corner hold
KSH KKS YSG

Tate-shiho-gatame Ushiro-kesa-gatame Makura-kesa-gatame

Straight four-corner hold Reverse scarf hold Pillow scarf hold
TSG UKG

204
 Appendix

Shime-Waza: Strangulation Techniques (Choke Locks)

Nami-juji-jime Gyaku-juji-jime Kata-juji-jime Hadaka-jime

Normal cross lock Reverse cross lock Half cross lock Naked lock
NJJ GJJ KJJ HAD

Do-jime
Body scissors
Okuri-eri-jime Kata-ha-jime Ryo-te-jime DOJ
Sliding collar lock Single-wing lock Two-hands choke
OEJ KHJ RYJ

Sode-guruma-jime
Sleeve wheel choke
SGJ
Tsukkomi-jime Kata-te-jime
Thrusting choke One-hand choke
TKJ KTJ

Sankaku-jime
Triangular choke
SAJ

205
 Appendix

Kansetsu-Waza: Joint Techniques

Ude-garami Ude-hishigi-juji-gatame Ude-hishigi-ude-gatame

Entangled armlock Cross armlock Arm armlock
UGR JGT UGA

Ude-hishigi-hiza-gatame Ude-hishigi-waki-gatame Ude-hishigi-hara-gatame

Knee armlock Armpit armlock Stomach armlock
HIG WAK HGA

Ude-hishigi-ashi-gatame
Leg armlock
AGA

Ude-hishigi-te-gatame Ude-hishigi-sankaku-gatame
Hand armlock Triangular armlock
TGT SGT

Ashi-garami
Entangled leg lock
AGR

206
 Appendix

Gokyo No Waza
5 Groups of instruction—8 techniques
in each group
1. Deashi-barai, hiza-guruma, sasae-tsurikomi-ashi, uki-goshi,
osoto-gari, o-goshi, ouchi-gari, seoi-nage
2. Kosoto-gari, kouchi-gari, koshi-guruma, tsurikomi-goshi,
okuri-ashi-harai, tai-otoshi, harai-goshi, uchi-mata
3. Kosoto-gake, tsuri-goshi, yoko-otoshi, ashi-guruma, hane-
goshi, harai-tsurikomi-ashi, tomoe-nage, kata-guruma
4. Sumi-gaeshi, tani-otoshi, hane-makikomi, sukui-nage, utsuri-
goshi, o-guruma, soto-makikomi, uki-otoshi
5. Osoto-guruma, uki-waza, yoko-wakare, yoko-guruma, ushiro-
goshi, ura-nage, sumi-otoshi, yoko-gake

Atemi Waza – Striking Techniques

Ude-ate (elbow)
Yubisaki-ate (fingertip) Ago-oshi, ryogan-tsuki, suri-age
Kobushi-ate (fist) Tsuki-kake, tsukiage (kachi-kake),
yoko-uchi
Tegatana-ate (outside Naname-uchi, kirioroshi, ushiro-dori
edge of hand)
Hiji-ate (elbow) Ushiro-ate, ushiro-dori
Ashi-ate (Leg)
Hiza-gashira-ate (knee) Ryote-dori, gyakute-dori
Sekito-ate (ball of foot) Keage, mae-geri, ryote-dori
Kakato-ate (heel) Ushiro-geri, yoko-geri, ashi-fumi

207
 Index
Note: An italicized f or t following page numbers indicates a figure or table on those
pages, respectively.
A breakfalls
absolute strength 147 backward 72
achievement goals 143 forward-falling (mae ukemi) 70
action–reaction combinations 109–110 front-rolling 69
Adams, Neil 37 overview 68
aerobic sideways 71
capacity 154 bridging, turning and 87
conditioning 136 Brousse, Michel 9
intensity 141 Budo code of sportsmanship 13
aerobic training 137 C
agility 136 carbohydrates 152
All-Japan Judo Championships 6 catch hands 100
allowing an attack 126 children in judo 30–31, 138, 148
anaerobic conditioning 136 choke locks 205
arm armlock 206 circular throw 201
armlocks 79 Coles, Dave 147
armpit armlock 206 combination attacks 113
arrogance 29 combination techniques
ashi-garami 206 action–reaction 109–110
ashi-guruma 199 ballistic 111–112
ashi-waza 51t, 199–200 overview 108–109
Asian Games (1958) 6 transition from one attack to another 112
atemi waza 207 coming from behind, strategies for 164–165
athletes, endurance 137 competition, training for 142–146, 145t–146t
atrophy 152 competitive judo. See also etiquette; judo
attack areas 159 attitude 26–27
attack technique options 159 contest area specifications 17–18
attitude, competitive 26–27 making weight 146–147
attributes, physical 160 penalties 20–21
attrition, strategy of 162–163 rules of 17–18
ouchi-gari → kata-guruma 114–115 scoring 18–20, 21
B stress 27–29
back hip throw 198 tips to consider during 168
back-of-gi grip 95 training demands of 143
back throw 201 uncertainty 167–168
bag of rice throw 201 weight classes 6–7
balance 75, 136 composure 29–30
balanced attack and defense 161 confidence 28–29, 73
ballistic combinations 111–112 contest area specifications 17–18
behind-the-neck grip 95 controlled practice. See yakusoku-renshu
belt drop 196 control, positional 79–80
belt-grab throw 201 corner drop 196
belt grip 97 corner throw 201
belt lift 186 counterattacks. See counters
belt ranking 16 counter: cartwheel escape 131
bend to tighten at elbow 103 counter: kuchiki-taoshi 130
Berghmans, Ingrid 7 counters
blocks 102 allowing an attack 126
blue judogi 15 elements necessary for 127
body drop 196 three lines of defense 125–127, 126t
body scissors 205 cross armlock 206
boundary lines 21 cross grip 96
bowing crunching arms 100
disregard of in tournaments 9 D
etiquette 13 daki-age 198
in competition 15 daki-wakare 203

208
 Index

Dan grades 16 grips

deashi-barai 199 basic 92
deashi-barai → sode-tsurikomi-goshi 124 lapel grips 93–94
defense, three lines of 126t pulling-action-of-the-sleeve (hikite) 92
deflect hands 101 grip strengthening exercises 91
dehydration 154 Grossain, Lionel 30
dehydration weight loss 149–151 ground fighting
do-jime 205 ebi (shrimp) movements 88
dojo etiquette 13 flat position 83
dojos guard position 84–85
common rules of 12–13 half-guard position 86
definition of 12 holding positions 86
Kodokan 2 turning and bridging 87
double-sleeve grip 97 turtle position 81–83
drills. See uchikomi drills ground judo 81
guard position 84–85
E
gyaku-juji-jime 205
ebi (shrimp) movements 88
ECLIPSE program 31 H
electrolyte balance 154 hadaka-jime 205
end-of-sleeve grip 97 half cross lock 205
endurance athletes 137 half-guard position 86
energy drinks 155 hand armlock 206
entangled armlock 206 hand techniques 51t, 196–197
entangled leg lock 206 hane-goshi 198
environmental limitations 143 hane-goshi-gaeshi 200
etiquette hane-makikomi 202
dojo 13–14 hansoku make. See penalties
in competitive judo 14–17 harai-goshi 198
overview 12–14 harai-goshi-gaeshi 200
exaggerated right stance 99 harai-makikomi 203
exercises, individual. See tandoku-renshu (individual harai-tsurikomi-ashi 199
exercises) heat exhaustion 150
heel trip 197
F
high lift 198
favorite technique (tokui-waza) 161
high-sleeve grip 96
first line of defense 126t
hikkomi-gaeshi 201
flat position 83
hip spring 198
flexibility 136
hip spring counter 200
floating drop 196
hip sweep 198
floating hip throw 198
hip sweep counter 200
floating throw 202
hip sweep wraparound throw 203
food elements, essential 152. See also nutritional
hip transfer 198
considerations, during a tournament
hip wheel 198
food supplements 155–156
hiza-guruma 180, 199
foot and leg techniques 51t, 199–200
holding positions 86
footwork 74–75
holding techniques 204
forward foot sweep 199
hold your lapel 102
Franco, Andres 158
hon-kesa-gatame 204
freeing leg from side to kesa-gatame 184
hop around in front → ura-nage 128
freeing leg from side to ushiro-kesa-gatame 185
hydration 152
free practice. See randori
hypertrophy 140, 152
Fukuda, Keiko 33
full point (ippon) score 18–20. See also scoring ippon I
idori (kneeling posture) 60t
G
IJF (International Judo Federation) 2, 6
Geesink, Anton 6, 7, 15
inner-thigh reaping throw 199
goals, achievement 143
inner-thigh reaping throw counter 200
goal setting 25–26
inner-thigh reaping throw slip 197
gokyo no waza 195, 207
inner-thigh wraparound throw 202
Golden Score contest 21
inner wraparound throw 203
goshin-jutsu 50
Inokuma, Isao 48
Gosselin, Nathalie 31
Inoue, Kosei 14
grading in black-belt Dan ranks 195
Inouye, Daniel 6
grappling techniques
International Judo Federation (IJF) 2, 6
kansetsu-waza 54t
internment camps, Japanese 3, 6
osae-komi-waza 53t
ippon (full point score) 18–20. See also scoring ippon
shime-waza 53t–54t
ippon judo 18–20, 158
grasping 105–106
ippon-seoi-nage 197
grip breaks 101
ippon-seoi-nage → kouchi-makikomi 117
grip fighting, overemphasizing 106
itsutsu no kata 59, 62t
gripping sequence 90f

209
 Index

J kosoto-gari 199
Japanese internment camps 3, 6 kouchi-gaeshi 200
jigoku-jime 192–193 kouchi-gari 199
jita kyoei 9, 29 kouchi-gari → kata-guruma 122
joint exercises. See sotai-renshu kouchi-gari → kuchiki-taoshi 119
joint techniques 206 kouchi-gari → uchi-mata 121
Jordan, Michael 166 kuchiki-taoshi 197
judo. See also competitive judo kuzure-kami-shiho-gatame 204
advancing in 195 kuzure-kesa-gatame 204
advantages for children 30–31 kuzushi 76, 112
as a sport 8–10 Kyu grades 16
as exercise 32 L
basic strategy 172 lapel grip (tsurite) 93
broadening your knowledge of 167 large hip throw 198
evolution of as a sport 8f large inner reap 199
for police officers 170–181 large inner reaping throw counter 200
for self-defense 170–172 large outer drop 200
history of 2 large outer reap 199
internationalization of 7–8 large outer reaping throw counter 200
key events in 4f–5f large outer wheel 200
limitations of 171 large outside wraparound throw 202
terminology 16 large wheel 200
women’s inclusion in 7, 32–33 left-side grip 98
WWII affect on 3, 6 leg armlock 206
“judo economics” 31–32 leg hike 187
judogi, blue 15 leg wheel 199
judo matches. See also Olympic Games lifting hip throw 198
common terminology of 22 lift-pull foot sweep 199
“Red and White” 17 lift-pull hip throw 198
juji-gatame roll from top 189 loin or hip techniques 198
ju no kata 59, 64t–65t long-term goals. See goal setting
K low-sleeve grip 95
Kaminaga, Akio 158 M
kami-shiho-gatame 204 MacArthur, Douglas 3
kani-basami 203 maintaining the lead 164–165
Kano, Jigoro 2, 3, 29, 193, 195 making weight 146–147
kansetsu-waza 206 makura-kesa-gatame 204
kata-guruma 196 ma-sutemi-waza 52t, 201
kata-guruma → crank counter 129 Matsumoto, David 9
kata-gatame 204 Maurel, Eric 91
kata-ha-jime 205 Maximum Efficiency National Physical Education Kata.
kata-juji-jime 205 See seiryoku zen’yo kokumin taiiku
katame no kata 50 mixed martial arts (MMA) 170–171
kansetsu-waza (joint techniques) 54t MMA (mixed martial arts) 170–171
osae-komi-waza (hold-down) 53t modified scarf hold 204
shime-waza (neck hold lock) 53t–54t modified top four-corner hold 204
kata-te-jime 205 Moritsugu, Frank 6
kata training 48–50, 51t–56t morote-gari 183, 197
kawazu-gake 203 mountain storm throw 196
Kendrick, James 31–32 moving uchikomi 43
Kerr, George 9 mutual welfare and benefit. See jita kyoei
kibisu-gaeshi 197
kime no kata 59 N
idori (kneeling posture) 60t nage-komi training 44
tachiai (standing posture) 61t nage no kata 50, 51t–52t
Kimura, Masahiko 48 Nakamura, Hiroshi 116
knee armlock 206 naked lock 205
knee wheel 199 nami-juji-jime 205
Kodokan formal exercises. See seiryoku zen’yo New Canadian 6
kokumin taiiku “nickel and dime” throws 130
Kodokan goshin-jutsu 55t–56t normal cross lock 205
Kodokan judo 2, 7, 170 nutritional considerations, during a tournament
Kodokan self-defense forms. See Kodokan goshin-jutsu 153–155
Kodokan, the 2, 195 O
koka 19 obi-otoshi 196
kouchi-gari → yoko-tomoe-nage 118 obi-tori-gaeshi 201
koshi-guruma 198 off-mat training methods 37
koshiki no kata 59, 63t o-goshi 198
koshi-waza 51t, 198 o-guruma 200
kosoto-gake 199 Okano, Isao 30, 49
kosoto-gake (right) → okuri-ashi-barai (left) 123

210
 Index

okuri-ashi-harai 199 self-defense 170–172

okuri-eri-jime 205 self-defense forms, Kodokan. See Kodokan goshin-jutsu
Olympic Games 6–8, 136, 158. See also competitive judo self-defense tactics
one-armed shoulder throw 197 against clinch to hadaka-jime 179
one-hand drop 197 against headlock to ura-nage 177
one-hand lock 205 against neck grab 178
osae-komi-waza 204 against right-handed slap (strike) to osoto-gari 174
osoto-gaeshi 200 against strike to hiza-guruma 180
osoto-gari 199 against two-handed push to tomoe-nage 176
osoto-gari → hiza-guruma 116 push to waki-gatame 175
osoto-gari (left) feint → seoi-nage (right) 114 self-doubt 28
osoto-guruma 200 self-evaluation 166–167
osoto-makikomi 202 seoi-nage 196
osoto-otoshi 200 seoi-otoshi 196
ouchi-gaeshi 200 shadow uchikomi 41
ouchi-gari 199 shido. See penalties
outer wraparound throw 203 shime-waza 205
shizentai 73. See also posture
P
shomen 13
penalties 20–21
short-term goals. See goal setting
physical attributes 160
shoulder drop 196
police tactics 172–181
shoulder hold 204
positional control 79–80
shoulder throw 196
positions of neutrality 81
shoulder wheel 196
positive winning 30
side body wrap 202
posture 46, 73
side drop 202
post-weigh-in meals 153
side four-corner hold 204
power (three-person) uchikomi 41
side separation 202
practice, continual 24–25
side wheel 202
practice, controlled. See yakusoku-renshu
single-arm push-down 103
practice intensity levels 45–46
single leg entanglement 203
priority selections 160
single-wing lock 205
proteins 152
sitting positions 13
pulling-down sacrifice throw 201
sleeve-and-lapel grip 91
R sleeve grip 92
randori sleeve-grip break–cut 105
blended with kata 50, 51t–56t sleeve-grip break with leg 104
development examples of 37–38 sleeve lift-pull hip throw 198
goal of 46 sleeve-wheel strangle 205
practice intensity 45–46 sliding collar lock 205
regulating resistance in (RRR) 47–48 small inner reap 199
tradition of 15 small inner reaping throw counter 200
rear trunk turnover 203 small outer hook 199
“Red and White” judo matches 17 small outer reap 199
regulating resistance in randori (RRR) 47–48 sode-guruma-jime 205
reverse cross lock 205 sode-tsurikomi-goshi 198
reverse scarf hold 204 Sone, Koji 5
right stance, exaggerated 99 sotai-renshu 59t
roll over with space 187 soto-makikomi 203
RRR (regulating resistance in randori) 47–48 Soviet judo 17
rules. See competitive judo specificity principle 37
ryo-te-jime 205 speed of attack 142
S sports drinks 155
sacrifice throws 52t. See also yoko-sutemi-waza sportsmanship
sambo 17 and arrogance 29
sankaku-jime 205 Budo code of 13
sankaku-jime: triangular lock 190–191 jita kyoei 9
sasae-tsurikomi-ashi 199 springing wraparound throw 202
scarf hold 204 standing posture 61t
scissors throw 203 stand-up gripping 98
scooping throw 196 static uchikomi 40
scoring step over → kosoto-gake 127
and boundary lines 21 stiff arms 99
koka 19 stomach armlock 206
waza-aris 19 straight four-corner hold 204
yuko 19 strategic variables 159–160
scoring ippon 18–19, 79 strategy and tactics 158–161
scouting methods 161–162 strategy of attrition 162–163
second line of defense 126t strength 136
“seiryoku zen’yo” 9 strength training 138–140, 139t
seiryoku zen’yo kokumin taiiku 57, 58t–59t stress, competitive 27–29

211
 Index

striking techniques 207 tsuri-goshi 198

Stringer, Corey 150–151 tsurikomi-goshi 198
sukui-nage 196 turning and bridging 87
sumi-gaeshi 201 turn to guard 188
sumi-otoshi 196 turtle position 82–83
supporting foot lift-pull throw 199 two-handed lapel-break push 104
swallow counter 200 two-hands lock 205
sweeping ankle foot sweep 199 two-hands reap 197
Tzu, Sun 161
T
tachiai 61t U
tai-otoshi 196 uchikomi drills 40–43
Takada, Yuji 27 uchikomi training 39–40
Takahashi, Allyn 162 uchi-makikomi 203
Takahashi, June 33, 48, 49 uchi-mata 199
Takahashi, Masao 6, 10, 170 uchi-mata fake → tani-otoshi 120
Takahashi, Phil 91, 117 uchi-mata-gaeshi 200
Takahashi, Ray 14, 27, 38, 166 uchi-mata-makikomi 202
Takahashi, Tina 7, 30 uchi-mata-sukashi 197
takedowns 182–183 uchi-mata → te-guruma 132
tandoku-renshu (individual exercises) 58t uchi-mata → yoko-guruma 133
tani-otoshi 202 ude-garami 206
tate-shiho-gatame 204 ude-hishigi-ashi-gatame 206
tawara-gaeshi 201 ude-hishigi-hara-gatame 206
technical-tactical situations 163–166 ude-hishigi-hize-gatame 206
technical training. See also training methods ude-hishigi-juji-gatame 206
progressive steps for 38–39 ude-hishigi-sankaku-gatame 206
“10 and 10 rule” 40 ude-hishigi-te-gatame 206
terminology 16, 17, 22, 144 ude-hishigi-ude-gatame 206
te-waza 51t, 196–197 ude-hishigi-wake-gatame 206
The Art of War (Tzu) 161 uke, definition of 9
The Fighting Spirit of Judo (Yamashita) 27 uki-goshi 198
the Kodokan 2 uki-otoshi 196
third line of defense 126t uki-waza 48–49, 202
throwing mechanics uncertainty of sport 167–168
kake 78 under-elbow grip 96
kuzushi 76 ura-nage 201
tsukuri 77 U.S. Catastrophic Sports Injury Research Center 150
throwing practice. See nage-komi training ushiro-goshi 198
throwing techniques ushiro-kesaga-gatame 204
ashi-waza 51t, 99–100 utsuri-goshi 198
koshi-waza 51t V
masutemi-waza 52t valley drop 202
te-waza 51t, 196–197 Van de Walle, Robert 125
yoko-sutemi-waza 52t ·
  VO max 137
thrusting lock 205 2

tokui-waza (favorite technique) 161 W

tomoe-nage 201 waza-aris 19
top four-corner hold 204 weight control, effective 147
tournament nutritional considerations 153–155 weight gains 151–152
training attitude 24 weight-loss practices, study on 147
training for competition 142–146, 145t–146t weight reduction methods 147–150, 151
training intensity 140–141 winning, positive 30
training methods. See also technical training women’s inclusion in judo 7, 32–33
excessive examples of 36 Y
kata 48–50 yakusoku-renshu 45
overview 36–38 yama-arashi 196
randori 15 Yamashita, Yasuhiro 27, 112
training plan, development of 143–146, 145t–146t yearly training plan 145t–146t
training, uchikomi. See uchikomi training yoko-gake 202
training variables 140–142, 141t yoko-guruma 202
train weaknesses 160 yoko-otoshi 202
transition, from one attack to another 112 yoko-shiho-gatame 204
triangular armlock 206 yoko-sutemi-waza 52t, 202–203
triangular lock 205 yoko-wakare 202
tsubame-gaeshi 200 yuko 19
tsugi-ashi technique 75
tsukkomi-jime 205 Z
tsukkomi-jime counter to waki-gatami 188 zone tactics 163
tsukuri 77

212
 About the Authors

Masao Takahashi, the family patriarch, has

been involved in judo for 65 years, during
which time he has taught and coached nu-
merous national and international cham-
pions through the Takahashi Martial Arts
School. Established in Ontario, Canada,
in 1969, this family-run training school is
recognized as one of North America’s most
successful dojos, offering courses in judo,
karate, jiu-jutsu, aikido, and kendo. Masao
is an 8th-Dan black belt and was decorated
by the emperor of Japan in 2002 with the
Order of the Sacred Treasure, Gold Rays with
Rosette in recognition of his exceptional
service to elevating the status of Japanese
Canadians through his lifelong commitment
to the promotion and development of the
sport of judo. He was inducted into the Judo
Canada Hall of Fame in 1998.

June Takahashi is a 5th-Dan black belt and a judo

instructor at the Takahashi Dojo. She was one of
the first women in Canada to earn a black belt and
is credited with encouraging and supporting her
children’s competitive pursuits over the years. The
Takahashi siblings, Allyn, Phil, Ray, and Tina, are
all accomplished student-athletes who have trained
and competed internationally and have earned nine
university degrees between them.

213
 About the Authors

Allyn Takahashi is considered the technician

of the Takahashi family with a theoretical ap-
proach to judo as a sport and a martial art. He
was a Canadian national youth champion and
wrestler during his high school years, winning
three Eastern Canadian Championships and
the Canadian National Exhibition International
Championship.

Phil Takahashi is a three-time Olympian,

two-time medalist in world championship
competition, and 10-time Canadian champion.
He was inducted into the Judo Canada Hall of
Fame in 1996 and currently instructs at the
family dojo.

Ray Takahashi is currently a lecturer and wres-

tling coach at the University of Western Ontario.
He is a 3rd-Dan black belt and a three-time
Olympian who placed 4th in 1984. A member
of the Canadian wrestling team for 10 years, Ray
holds 16 Canadian national titles in the sport
and was inducted into the Canadian Wrestling
Hall of Fame in 1991.

Tina Takahashi is a World University cham-

pion who has taught judo for the past 25 years.
She was the first women’s Sport Canada carded
athlete, the first coach of the women’s judo team
at the 1988 Olympics, and the first Canadian
woman to achieve the rank of 6th-degree black
belt. In 1998, Tina was inducted into the Judo
Canada Hall of Fame.

214