ROBYN RUSH DBA ROKKK

Rush Okinawa Kenpo

Karate Kobudo

Student Handbook - part II

rsrinaz

1/16/2010

Karate Definition:

Karate can be described as a martial art, or fighting method, involving a variety of

techniques, including blocks, strikes, evasions, throws, and joint manipulations. Karate practice

is divided into three aspects: kihon (basics), kata (forms), and kumite (sparring).

The word karate is a combination of two Japanese characters: kara, meaning ―empty‖, and te,

meaning ―hand‖; thus, karate means ―empty hand.‖ Adding the suffix ―-do‖ (pronounced ―doe‖),

meaning ―way,‖ i.e., karate-do, implies karate as a total way of life that goes well beyond the

self-defense applications. In traditional karate-do, we always keep in mind that the true opponent

is oneself.

The Facts of Okinawa Kenpo

When Physical expression of a fist is used for their protection, the interpretation of the

fist is not meant for fighting, but rather used symbolically as amassed strength. When each

finger is put together, it becomes a fist. The fist symbolizes that the individual power can be

put together to have a group of power for their protection. In the life protection of the arts,

the power of a fist should represent inner strength rather than physical strength. In this sense, the

complete protection techniques consist of open hands, and fists, thus a combination of the soft &

hard. Okinawa Kenpo means "Fist Law, Fist Way". Okinawa Kenpo originally was the

"generic" term used to identify ALL okinawa karate.

Guiding Principles

The basic principle concepts needed to be understood by students as their mental

guidelines, before or after they start training in the arts. The goal for training is to build high

human character and develop high mental and physical protection skills for living peaceful lives.

It is not meant for fulfilling their egos or to learn fighting skills for destructive purposes.

Hands are very important parts of the body. They are closely linked with the human

mind. Once the spirit is put into them, it gives limitless power to the hands. Therefore, those who

study these types of arts should have the right mind and high moral standards for the correct use.

To kill or give serious damage to another person is not the authentic nature of the arts. It rather

should be used to protect and to help others, for the right use of hands.

Human life is important, so the art to protect human life must be studied with respect and

the right understanding, as human lives should be highly valued. All life protection, the arts

should be attuned with the human way. The human way is the way a human being should live, to

be an ideal human being with the highest spiritual and physical standards.

Learning Attitude & Mental Preparation

1.When asking to be taught, be submissive and free from prejudice. Accept the teachings

as shown. In this way, you will not establish your own peculiarities or bad habits.

Relationships with instructors & fellow students

2. Be polite, be courteous, and strive to develop humbleness. We are all here to learn

from each other.

Mind Training

3. Cultivate a spirit of perseverance. Developing a healthy body and mind is an ongoing

task. Being diligent and training fearlessly, will help develop both a healthy body &

mind.

Restraint/Self Control

4. In daily conduct, do not encourage fights or arguments. Strive to be a warrior for the

construction of a peaceful & free world by encouraging the character building, morality

and spirituality contained.

Learning Process

5. Pace yourself. Move from easy to difficult & simple to the more complicated. Do not

hurry or engage in senseless or reckless practice to attempt "showing off". Doing so, can

cause physical as well as emotional injury. Develop gradually, one step at a time.

Kata Training

6. In the past, a single kata was studied for minimum of 3 years. A long time ago, a

particular master analyzed a single kata for 10 years. Do not think you have mastered a kata and

become proud of your success upon simply memorization of pattern. Pride will lead you to hurt

your achievement, in virtue & technique. Pride is the poison of the world.

Clear Understanding

7. Ask questions freely. Strive to understand what you are learning. Be cautious of

becoming too theoretical or too technical, because these too are weaknesses.

Kata training can be divided into five different levels of training.

Here are some simple examples of how kata training should typically progress:

1. To learn the sequence of the kata correctly.

2. To practice each movement of the kata, slowly, with full power and concentration.

3. To practice kata with full speed. (Speed doesn't necessarily mean fast)

4. To combine each movement of kata with realistic timing, to be applicable for

protection techniques.

5.To cultivate detailed protection movements, with accuracy and total body control.

The 1st Step in Kata Training:

For the first level of training, the sequence of kata has to be practiced correctly. Each

movement of kata, relates to different protection techniques, therefore each motion should be

practiced accurately as the way it was originally taught. One simply can't make up one's own

movements without understanding the significance of the movements, otherwise this type of

form/kata is known as "freestyle". The sequence of the traditional kata should be used as a

textbook, made by ancient warriors. It gives basic ideas how hand motion and footwork should

be together in order to form protection movements. All movements are to be practiced correctly,

based on natural body mechanics and their effectiveness for protection. Therefore, the minds of

students have to be cleared without preconceptions or wrong intentions. This level of

understanding is mainly to gain knowledge of protection movements through the logical thinking

process. The physical use in this level should be limited to basic control and natural movement.

The training should be focused on memorization and acknowledgement of protection movement.

The movement has to be repeated, over and over, until the movement becomes natural to the

body. Also known as kinesthetic memory, and this would be the goal for both left & right sides

equally.

Along with learning the kata correctly is to have an equal strength of right and left, and to

acquire complete control of one's own body. All human beings develop certain habits by the way

they use their bodies. Some people are strong on the right side; some are strong on the left side.

These tendencies are partially developed through habitual use of one side during the actual

growth process. However, in order to cultivate efficient protection techniques, it is very

important for students to have the ability to use both sides of their bodies, equally, without

favoring one side. Usually the arrangement of kata sequences includes paired movement, which

allows the students to use both right and left sides equally, as they practice kata.

The goal of this level is to gain complete control over one's body and to have equal

strength, speed, and balance on both sides, without developing useless habits or unnatural body

positioning. There is an old saying, "There are seven habits in each individual", which means all

human beings tend to develop certain distinctive habits throughout their lives. At this level,

fundamental body control should be developed as they practice katas.

The 2nd Step in Kata Training:

The 2nd step of training is to cultivate the strength of the body, and to be able to focus

the mind on each movement, with accuracy, coordination, and balance. The basic physical

foundation should be built at this level. Each movement can be practiced slowly, but the

positioning of the body has to be firm and sturdy for good balance. The strong mental and

physical foundation will eventually lead to quality skill for effective protection techniques. It is

very important to set an exact position of the hands and feet, for accuracy and effectiveness of

the techniques. In this level, each movement has to be practiced with full strength and accuracy,

as if building the good foundation of a huge house. The training should not be hurried, but

walked through, step by step, slowly, to make sure there are no mistakes in each movement. The

speed of movements should be increased as body control is gained through numerous repetitions.

This level requires a great deal of perseverance, will power, and concentration. Again

strengthening the kinesthetic memory as well, thus strengthening the mind & body.

The 3rd Step in Kata Training:

The third step of kata training is to increase the speed of each movement, for actual use.

For the effective protection techniques, the speed of the movement is essential. Strength, without

speed, is useless for protection. One has to be able to react quickly to a sudden attack. In a real

situation, the difference of one second can determine life or death. Therefore, it is very important

for students to be able to relax their bodies and move quickly for the efficiency of techniques.

However, speed has to be incorporated with exact accuracy. Speed, without accuracy, might

cause possible damage to their body. When speed is combined with proper body positioning, it

will shorten the distance, which leads to a quicker completion of a protection technique. Also,

the combination of speed and efficiency of movement can bring the effective result for their

protection. Please remember, speed and being fast are not necessarily the same thing.

The 4th Step in Kata Training:

The fourth step of kata training is to develop the flexibility and adaptability of body and mind, to

gain total control of the body. In urgent situations, one has to be able to use the body freely,

without losing control, and to be able to make necessary movements to avoid danger. To react

accordingly, one has to have a supple body. There will be no time to think. The movement has to

be a spontaneous reaction. This level of training is to gain complete control of your body, and to

combine soft and hard motions in kata movement. Timing is a very important element in this

stage of training. Some movements of kata are meant to be done slowly, and others are done

quickly. The aim is to have varied rhythm, or hard and soft movements. The speed of the attacker

is varied. One needs to be able to adjust timing, balance, and body position, according to the

situation, which requires complex body control. In any given situation, some movements of kata

will be efficiently put together to be utilized for protection techniques. For example, a rising

hand is to be immediately followed by a low cover hand, or vice versa. The action seen in this

level of training should relate to actual movement used for serious protection.

The 5th Step in Kata Training:

The fifth step is the final stage of kata movement. The aim of this level is to gain

complete knowledge of kata movements, and to be able to use the body to apply the principle

with total control and accuracy. The detailed and precise movement related to actual protection

techniques will be added at this level. Each movement will include defensive and offensive

elements in them, and there should be no wasted movement. Many spontaneous strong motions

will blend with circular movement. This is the stage of refinement of mental and physical

control. Natural strength, speed, balance, and timing will be cultivated in this stage. The

sharpening of kata movement, at this level, is as if sharpening the blade of a sword. At this level,

wisdom to understanding the meaning of kata movement, for protection, needs to cultivate, as

well as physical skills. This is the final stage to acquire and build the firm foundation for

protection techniques, which leads to the true understanding of life protection arts.

In Summary:

Total concentration, body control, and complete knowledge of protection movement;

should be cultivated at this stage. The karate kata is like secret textbooks of protection arts,

written by excellent ancient warriors. The more one learns, the more one sees the depth of the

contents. Since the katas were not written in words, students need to develop their inner eyes, to

read and see the hidden contents correctly. Unfortunately, in the modern world, the value of kata

training is lowered and the katas are practiced in lower levels. In ancient times, kata training was

very important to develop serious protection techniques. It is said that it takes 3 years of serious

training to develop one kata. For modern students, it is necessary for them to question why such

a length of time was required to learn one kata. Life protection must not have been easy for

anyone, either present or past. If it was easy, everyone would know how to do it. Through proper

kata training, one can see the depth of the contents, and cultivate the spirit of life protection arts.

In original life protection arts, there is no distinction between beginner's kata and black belt kata.

The same kata can be practiced at different levels. There is more than sufficient material and

substance from each kata at each level for every practitioner beginner or advanced.

- Larry Isaac Martial Arts Handbook 1999

Kata-Forms Tips Keep the following tips in mind when you practice kata:

• Practice daily. (at minimum 2-3 times a week for best learning & growth)

• Practice previous katas as much as your current kata.

• Emphasize low, centered stances.

• Maintain a fully retracted high chamber.

• Snap your techniques.

• Movement originates from your center (Hara).

• Keep the ball of your foot in light contact with the floor while moving in any direction (except

where leg techniques occur).

• Understand the breathing points.

• Don’t rush.

• Gaze in the appropriate direction and height (of your attacker).

• Visualize the practical application (Bunkai) while performing kata.

• Finish with the same intensity that you start with.

• Practice pieces of the kata in line drills.

• Remember that the Pinan (aka: Heian) katas are the foundation for advanced katas.

Kumite-Sparring Tips Remember the following points when engaging in kumite.

• Use movement effectively & efficiently. No wasted movement. No standing still.

• Lateral movement before attacking & before defending.

• Remember your ABC’s - Attack By Combination.

• Never kick without setting up with hand technique. – use rule of 3’s.

• Stay on the balls of your feet. Never fight flat footed.

• The front foot controls distance, while the back foot creates space.

• Go forward on defend attack. Never stay in same spot while defending.

• Attack the attack.

• Control center of ring by applying pressure with movement.

• Never stand with feet too far apart.

• Make them respect you.

• Do not lean back on kicks.

• Use kia to regain composure and control of match, as well as protect yourself against attacks.

• Never turn your back. If turned spin with technique and exit laterally.

• Draw the defense oriented opponent forward with aggressive fakes.

• Flow with round house kicks on defense.

• Study opponents in earlier matches.

Sparring

Sparring is one of the more realistic parts of self-defense training. Sparring involves the

development of timing, distancing, and strategy—all of which are crucial in a combat situation.

Sparring should simulate real fighting, only sparring techniques do not use full force—they are

somewhat considered pulled and controlled in comparison to a full force technique. Furthermore,

sparring is not continuous like grappling to a submission and participants should not practice

dangerous techniques without proper supervision. ROKKK staff and students must provide a

safe and fun environment for everyone. Sparring is a fun training tool for students to learn

timing, distancing, control and targeting skills. Sparring during class is not all about the

competition part - it is about skill and personal development.

Other Additional Sparring Rules to keep note of:

• Dojo sparring will take place with instructor supervision only.

• All matches will end instantly upon the instructors command.

• Always allow your partner a time out when they call or signal for it.

• Do not coach your partner during sparring without an instructor’s direction.

Sparring Terminology

Point Sparring: Also known ―Sport Karate‖ is a method sparring where the match is stopped

each time a point is awarded until one competitor acquires enough points to win. This is the most

common type of sparring seen in modern tournaments and will also help facilitate and develop

your skills and techniques and is common to the operations within a classroom environment also.

Continuous Sparring: A method of sparring where matches are fought in timed rounds and the

winner is chosen by decision or points or both. This is one of the most common ways sparring

will operate in classes to facilitate fitness development.

No Contact: Techniques to target areas defined as ―No Contact‖ will be stopped short of the

target. These typically are directed towards the facial targets to under belts.

Light Contact: Techniques to target areas defined as ―Light Contact‖ will be allowed to touch

the target at speed but without impact.

Medium Contact: Techniques to target areas defined as ―Medium Contact‖ will be allowed to

impact the target at speed.

Full Contact: Techniques to target areas defined as ―Full Contact‖ will be allowed to impact the

target at speed and full power. Full contact matches are reserved for Brown and Blackbelts.

Full Contact (in modern world): Many of today's venues tend to define full contact as "fighting"

or sparring without gear. In the dojo we will not be doing this, as injuries are bound to occur and

is considered by many to be an unsafe training atmosphere.

Grappling

Grappling (ground fighting) is where 2 students fight to submission using locks and holds. No striking is

allowed and opponents must stay on the ground. Although the ideal fight would never go to the ground,

ground fighting skills are essential in most self-defense situations. Our goal is to learn how to get out of

those situations.

Grappling is similar to sparring in that you have to act and react to the unknown. It is the summation of

constraint and escape defense. All concepts learned up to this point apply to grappling—timing, body

position, leverage, explosiveness, strategy, offense, defense.

Some key concepts to know in grappling are:

BODY POSITION – your first goal in grappling should be to establish position. Better position gives

you more options and control. 2 common positions are:

1. Mount – sit on top of your opponent and straddle their body with your legs. 2. Guard – lie on your back and wrap your legs around their waist.

ROTATION – using the same concept as the wheel, we can use the different curvatures on our body to

roll our opponent into position.

LEVERAGE –it much easier to use a wrench to remove a bolt than to use your hand. The wrench

provides leverage. In grappling we can use the skeletal structure of the body to act as a lever to transfer

power. Example: by lifting up on a man’s foot you actually move his/her whole body. The leg acts as a

lever that torques the hip.

REVERSE RESISTANCE – if you want to pull an opponent towards you then first push them. Their

natural response will be to push back. Their push assists your pull.

PATIENCE – stay calm and wear your opponent down. As long as you are not in a bad position relax

and wait for them to make a mistake. Even if you are in a bad position wait for the right moment to escape. An opponent is strongest when they first grab. By waiting a moment you cause them to loosen up

a bit.

"Nothing is right and nothing is wrong, it is only thinking that makes it so."

Escapes (5 holds)

Here we learn to escape 5 common holds. Understand there are countless holds and countless methods of escaping each hold. It is impractical to learn every method for every hold. Timing, leverage, body position, and explosiveness are a must for all

escapes. Learning these 4 essentials is the key to effectively escaping any type of hold. Remember the method is not as important as the result.

1. WRIST GRAB

Roll your wrist in the direction of the grabber’s thumb. The thumb is the weak part of the

grab. Be explosive and sudden. Timing is critical. Wait until your opponent gives you a

window of opportunity. He/she will not be able to grab firmly forever and eventually

he/she will loosen up.

2. CHOKE HOLD

Lower your head down between the attacker’s arms and roll out either side.

3. HEADLOCK

“T” your body with your opponent’s and turn your face into his or her chest. Now twist your head out.

4. ARM LOCK

Spin opposite the arm being held and either strike or just simply pull away with a quick-explosive movement.

5. BEAR HUG Drop into a Horse Stance to weaken their grab. Grab your opponent’s arms. Turn and

kneel to the left and throw your opponent over your right shoulder.

Constraint Defense (5 locks)

The purpose of Constraint Self-defense is to subdue an opponent without causing bodily harm.

Constraint defense should be used against weaker opponents or those whom you would not

want to harm (example: an angry friend).

1. HEADLOCK

Spin your opponent around by pushing one shoulder and pulling the other. Wrap your

arm around the neck and lock your hands together. Clamp the neck by pulling your fist

to your shoulder. Position your opponent on your hip as you lift upward.

2. REVERSE HEADLOCK

Bend your opponent over with a knee. Wrap your arm around the back of their neck and

lock you hands together. Lift upwards on the trachea & arch you back.

3. WRIST LOCK

Grab your opponent’s right wrist with your right hand. Push up and over on the outside of

their elbow with your left hand to turn their arm over. Apply pressure to the back of their

hand as you pull the wrist and arm towards you.

4. CHICKEN WING Bend your opponent’s arm behind them constraining the elbow and pulling up on the wrist like a lever.

5. TELEPHONE

Grab the outside of their right arm with your left hand. Lift the arm up. Using your opposite hand shoot a spear hand under their arm & then ridge hand back towards you to bend their elbow. Lock their wrist and pull down. It is sort of like they are talking on the phone.

How to Do a Front Kick in Karate By eHow Contributing Writer

You need not have the lightning quickness of Bruce Lee, the stealthiness of a

ninja or the grappling and striking power of today's mixed-martial-arts

champions to master one of martial arts' most basic and effective techniques, the

front kick.

Instructions

Diagram of a Front Kick

Step 1

Begin in a comfortable, staggered fighting stance with dominant leg back. Keep arms and hands up in a

defensive posture, knees flexed, weight balanced. Stay limber and ready to strike.

Step 2

Focus on the intended target area. Pivot slightly on the ball of your lead foot, squaring your upper body to

the target while simultaneously raising your knee up to your chest. Always remember to keep your

arms/hands positioned in a protective manner, as squaring your body makes you vulnerable to frontal

attack.

Step 3

Extend your leg outward from the knee toward intended target area, thrusting your hips toward the target. As your leg begins to reach full extension, allow your "plant" foot to pivot further outward on the ball of

the foot to create more extension and power in the kick.

Step 4

Strike the target with the ball of your foot, keeping toes curled back, plant leg flexed and arms in a

protective defensive position.

Step 5

Retract your leg at the knee, pivoting inward with the ball of the lead foot to its original direction. Return

striking leg to starting position (balanced, limber fighting stance). Alternatively, complete the movement by

setting the kicking leg down in front and adopting a fighting stance opposite the one you started in.

Tips & Warnings

These steps can be broken down and practiced individually to ensure proper technique and balance, but

ultimately should occur fluidly and rapidly. There are variations to the front kick in terms of kinesthetics and technique (snap, push or thrust), striking area of foot (ball of foot or bottom of foot) and desired

placement of kick into opponent (legs, torso or head). Type of front kick is largely determined by desired

function, type of footwear (if any) and environmental circumstances of fighting scenario. The front kick is

utilized less as a knockout technique, but as a means by which to create distance between you and your

opponent, or as a setup maneuver for more powerful, debilitating attacks. The front kick is not only an

attack maneuver; it is also a powerful quick-strike defensive maneuver that allows for distance creation and

escape from a dangerous situation. Front kicks (in all variations) can be thrown using either front or rear

leg. Jumping front kicks add power and surprise. They can also be completed using either lead or rear leg.

Although front kicks can be landed with the heel of the foot, it is recommended to use the ball of the foot in

most cases (both for safety of your foot and overall power).

Make sure you are properly stretched for this technique; it's possible to pull or tear a hamstring or damage knees, hips or ankles. Novices should begin by aiming for lower targets. Simulate a strike to the shin or

knee of an opponent. As you become more skilled and flexible, begin practicing higher strikes and

incorporating jumps into the maneuver. Always maintain a defensive hands-up posture before, during and

after completion of the maneuver.

How to Perfect Your Round Kick

By racextreme199

An effective round kick, also called a roundhouse kick, is an important and powerful martial arts tool. It is the most

frequently used kick in Taekwondo, as well as other martial arts styles, and is very versatile. Whether you are a

beginning martial artist or you have several years of experience under your belt, this article will show you how to

practice and perfect your round kick.

Instructions

Step 1

Stand with your left foot about 2 feet in front of the right, knees slightly bent.

Step 2

To place your hands in the fighting position, hold both fists up at about chin height. Your left arm should

be over your left leg, and your right arm should be in front of your chest.

Step 3

As you bring your right leg (back leg) forward with the knee bent and heel against the back of the thigh,

pivot 180 degrees counterclockwise on the ball of your left foot (standing foot) so that your toes are facing

the direction opposite your kick. This pivoting allows you to rotate your hips more, therefore producing a

more powerful and effective kick.

Step 4

Make sure the toes of your right foot (kicking foot) are either flexed or pointed, depending on the purpose

or target of your kick.

Step 5 Swing your lower leg from the knee to hit your target. The top of your foot should be perpendicular with

the floor as you throw the kick, and you should hit the target either with the top of your foot or the ball of

your foot.

Step 6

Once you have fully extended the kick, do not just drop your leg. Pull your foot back by bending the knee

so your heel is against the back of your thigh. Your body should still be pivoted at 180 degrees from the

starting position.

Step 7

Pivot 180 degrees clockwise on the ball of your left foot, placing the right foot on the ground in the same

place it started from. You should be back in the starting position described in steps 1 and 2.

Tips & Warnings

Before you start your kick, choose a target or point on the wall in front of you and keep your eyes on that

point throughout the kick. Beginners or those less flexible should start out aiming at a target above the knees and below the chest. Once your skill or flexibility improves, you can start aiming at targets that are

face-level.

As you practice, focus on keeping your hands up to protect your face.

If you need to use a chair or other object to help you keep your balance while practicing this technique, feel

free to do so.

This article should only be used to help you practice a technique already learned from a certified instructor.

Please do not try to do martial arts or use this technique unless under the guidance of a certified martial arts

instructor.

Always warm up and stretch before attempting to perform any martial arts technique in order to prevent

injury.

How to Perfect Your Side Kick

By racextreme199

While there are many kicks among different martial arts, the side kick is

arguably the most powerful of them all. The more accurate and practiced

your side kick is, the more powerful it will be. This article will break

down the steps of performing and perfecting your side kick.

Instructions

Step 1

A proper fighting stance. Assume your fighting stance with your

guard up.

Step 2 While shifting your weight to your back leg and pivoting your foot to face away from your opponent/target,

lift your front leg into the chamber position, which means your knee is bent and at about the middle of your

chest, your lower leg is parallel with the floor, and your foot is flexed with your toes pulled back. Remember

to keep your hands up to protect your head.

Step 3: A picture perfect side kick.

Thrust your chambered leg straight out towards your target while keeping your foot flexed and parallel to the

ground and turning your kips slightly so that they are perpendicular to the floor. When fighting or sparring, it

is best to keep your hands up and guarding your head, but some martial arts forms require to extend your

front hand straight out over your kicking leg.

Step 4

Once you have executed the kick, do not drop your leg straight

down to the ground. You must re-chamber your leg by using your

hamstrings to pull your foot back and tucking your knee in close to your body again, as in step 2. If you extended your arm over your

kick, bring it back to the guard position near your head, level with

your eyes.

Step 5

While pivoting the foot on your standing leg back towards your

opponent, place your foot back down on the floor about 2 feet in

front of your standing leg with your foot pointed towards your

opponent. You should finish in the same fighting stance you began

in.

Tips & Warnings

To increase the height of your side kick, use a chair or other object to help you balance while practicing

your kick higher each time.

To build up the muscles used for the side kick, lay on the floor on your side propped up on your elbow and

practice chambering and executing your side kick.

Make sure you practice on a non-slip floor or mat.

Always warm up and stretch before practicing martial arts to avoid injury.

When using a side kick on an opponent during sparring or practice, use caution as this is a very powerful

kick.

How to Assume a Horse Stance in Karate By eHow Contributing Writer

The horse stance, known in karate as the straddle-leg stance (kiba dachi), is the most fundamental of martial arts

stances. It's a basic training stance that develops strength in the legs, hips and ankles.

Instructions

Step 1

Face forward, keeping your spine and head erect.

Step 2

Point your feet straight ahead.

Step 3

Spread your feet in a straight line about two shoulder

widths apart.

Step 4

Gripping the floor with the toes, lower your hips

downward by bending your knees forward of the ankles

and keeping your back straight.

Step 5

Bend your elbows, keeping your arms at your sides and making your hands into upturned fists.

Tips & Warnings

To build strength, lower your horse stance as far as you can, then hold for 3 minutes. Relax and repeat for

several sets. Eventually, you'll be able to hold for longer periods, inproving leg muscles and improving

kicking techniques.

Practice your stance in front of a wall mirror.

The martial arts are physically demanding. Warm up with stretches before attempting any martial arts

technique.

If you have any condition that would impair or limit your ability to engage in physical activity, please

consult a physician before attempting this activity

The Home Stretch

Stretching, one of the simplest fitness activities, is controversial. Will it prevent injuries? Some say yes, some say

no. Is there a right and wrong way to do it? Different methods have their advocates. Here's a Q & A session about a

type of exercise that has undeniable benefits—whichever side you take in the controversy—and also feels good.

Why should you stretch, and when should you do it?

Stretching improves flexibility, which allows you to move your joints through their full range of motion. Flexibility

is a key element of fitness; it can enhance physical performance and relieve muscle tension and stiffness. You

should stretch after a warm-up and/or when cooling down after a workout, since it is easier and safer to stretch a

warm muscle than a cold one. Warm-ups bring blood to the muscles and make injuries from stretching less likely.

What is ballistic stretching, and is it advisable?

Ballistic stretching means doing bouncing, repetitive movements while stretching. For example, bending forcefully

to touch your toes with your knees straight and bouncing while you reach is ballistic stretching. This may do more harm than good, because the muscles may shorten reflexively. However, some professional athletes believe that

controlled ballistic stretching can better prepare a muscle for sustained activity, especially one requiring a burst of

speed. We advise against ballistic stretching for most people.

Can you really injure yourself while stretching?

Yes. Too-vigorous stretching, stretching until it hurts, or holding the stretch too long is not recommended.

Stretching should feel good. You should stretch to the point of mild discomfort, at most, and then ease up.

What is static stretching?

It's probably the safest kind. You stretch through a muscle's full range of movement until you feel resistance, but not

pain, then hold the maximum position for 10 to 30 seconds, relax, and repeat several times. In static toe touches, for

example, you slowly roll down, with knees bent, and hang in the down position without bouncing, then slowly roll

up.

What about stretching with a trainer or therapist?

You and a trainer, or any partner, may do what's called proprioceptive neuromuscular facilitation, or PNF, to push a

muscle to a greater degree of flexibility. One type of PNF, called contract-relax stretching, involves contracting a

muscle against resistance, usually provided by another person (see illustrations #6 and #7). You relax, then stretch

while the partner or trainer pushes the muscle into a static stretch. You can also do PNF without a partner.

What is active-isolated stretching?

This technique, developed at the University of Illinois years ago as a physical therapy technique, is now being

promoted by Jim and Phil Wharton, who have worked with Olympic athletes. You isolate one muscle at a time and

stretch it by con-tracting the opposite muscle (see illustrations #3 and #9). You hold the stretch for only 1 or 2

seconds and repeat it up to 10 times. In addition, you can use a rope, your hands, or a partner to enhance the stretch.

Will stretching prevent injury?

There is no hard evidence that it does. Runners who never stretch before running are no more prone to injury than

those who stretch, according to some research. But, in theory, stretching should protect against injury, and many

athletes believe it does. Whatever the answer, cold muscles are more likely to tear than warm ones. Warming up

before stretching may prevent stretching injuries, and stretching itself may help prevent injuries while exercising. Stretching after exercising cannot head off muscle soreness if you've overdone things. However, it does promote

flexibility and, as we've said, it feels good.

Does stretching have mental benefits?

It may benefit your mind as well as your body. When done in a slow and focused manner, an extended stretching

routine is an excellent relaxation method and stress reducer (just as yoga and tai chi are). Stretching can help tense

people reduce anxiety and muscle tension, as well as lower blood pressure and breathing rate. A good stretching-

and-breathing routine can be as effective as any other means of relaxation.

Warm up first, then stretch

Stretching should always be preceded by a brief (5- to 10-minute) warm-up, such as jogging in place, moderately

energetic walking, riding a stationary bicycle, or doing less-vigorous rehearsals of the sport or exercise you're about

to perform. Warming up gradually increases your heart rate and blood flow and raises the temperature of muscles,

ligaments, and tendons. Stretching while muscles are cold may injure muscles. Sudden exertion without a warm-up

can lead to abnormal heart rate and blood flow and changes in blood pressure, which can be dangerous, especially

for older exercisers.

Tips for stretching

• Stretch at least three times a week to maintain flexibility.

• A session should last 10 to 20 minutes, with each static stretch held at least 10 seconds

(working up to 20 to 30 seconds) and usually repeated about four times. Some trainers believe

that stretches should be held for one to two minutes, but this is controversial.

• Stretch before exercising or playing a sport to improve performance and perhaps prevent injury.

• Besides a general stretch of major muscle groups, stretch the specific muscles required for your

sport or activity.

• Do not stretch until it hurts. If there's any pain, stop.

• Don't bounce. Stretching should be gradual and relaxed.

• Focus on the muscle groups you want to stretch.

• Try to stretch opposing muscles in both your arms and legs. Include static stretches plus PNF or

active-isolated stretching.

• Don't hold your breath during a stretch.

• Stretch after exercising to prevent muscles from tightening up.

The BASIC stretching session:

1 NECK STRETCH Tilt head to right, keeping

shoulders down. Place right hand on left side of

head. Gently pull head toward right shoulder

and hold for 10 to 30 seconds. Switch sides and

repeat.

2 CALF STRETCH (for gastrocnemius and

soleus muscles). Stand 2 to 3 feet from a wall,

with feet perpendicular to wall in the position

shown, and lean against wall for 10 to 30

seconds. Keep feet parallel to each other; make

sure rear heel stays on floor. Switch legs and

repeat. Variation: keep rear knee slightly bent

during stretch.

3 SPINAL STRETCH Sit in a chair with your

back straight, feet firmly on floor, toes pointing

up slightly. Lock hands behind head, with

elbows out and chin down. Contract abdominal

muscles. To loosen up, twist upper body to one

side as far as you can, then repeat 4 times in

the same direction. The last time, rotate, hold,

and then flex your torso forward, leaning toward

floor with elbow. Hold for 2 seconds. Return to

upright position. Repeat 8 to 10 times. Do same

routine on other side.

4 OUTER THIGH STRETCH (for iliotibial band).

Placing left hand against wall for balance, place

left foot behind and beyond right foot. Bend left

ankle and lean into wall. Hold for 10 to 30

seconds, then switch and repeat.

5 HIP STRETCH (for hip flexor). From a

kneeling position, bring right foot forward until

knee is directly over ankle; keep right foot

straight. Rest left knee on floor behind you.

Leaning into front knee, lower pelvis and front

of left hip toward floor to create an easy stretch.

Hold for 10 to 30seconds, then switch legs and

repeat.

6 BUTTERFLY STRETCH (for adductor muscles

in groin). Sit on floor, bringing heels together

near groin and holding feet together by the

ankles. Have a partner gently push your knees

down; hold for 5 seconds. Try to bring your

knees upward as partner provides resistance.

Relax, then have partner gently push down

again for a greater stretch. Repeat. You can do

the first part without a partner, simply by

lowering your knees as far as possible.

7 THIGH STRETCH (for quadriceps, in front of

thigh). Lie on stomach. Have a partner grasp

your lower leg and bend it until you feel the

stretch on front of thigh. While partner provides

resistance, try to push leg back for 3 to 5

seconds. Relax while partner bends your leg

again until you feel a stretch again. Switch legs.

8 CROSSOVER STRETCH (for lower back).

Lying on back, bend left knee at 90° and extend

arms out to sides. Place right hand on left thigh

and pull that bent knee over right leg. Keeping

head on floor, turn to look toward outstretched

left arm. Pull bent left knee toward floor; keep

shoulders flat on floor. Hold for 10 to 30

seconds, then switch sides and repeat.

9 THIGH STRETCH (for hamstrings, in back of

thigh). Lie on back. Place a rope loosely around

sole of one foot, grasping both ends with both

hands. Contracting front of thigh, lift that leg as

high as possible, aiming your foot toward

ceiling. "Climb" hand over hand up the looped

rope to lift your leg gently, keeping upper body

on floor. Keeping tension on the rope and using

it for gentle assistance, hold stretch for 2

seconds. Don't pull your leg into position—that

can cause knee problems. Repeat 8 to 10 times,

then switch legs.

10 LUMBAR STRETCH (for lower back). Lying

on back, clasp one hand under each knee.

Gently pull both knees toward chest, keeping

lower back on floor. Hold for 10 to 30 seconds,

relax, then repeat.

Drawings by Susan Blubaugh

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Getting Fit

Physical fitness—the ability to carry out daily tasks with vigor, without undue fatigue, and with

ample energy to enjoy leisure-time pursuits—has three basic elements. To be truly fit, you

should develop each of these components.

Cardiorespiratory endurance is reflected in the sustained ability of the heart and blood vessels to

carry oxygen to your body's cells. Excellent "aerobic" activities for building endurance include

brisk walking, running, in-line skating, swimming, cycling, rowing, and aerobic dance.

Recommendation: To gain health benefits, 30 minutes of moderate physical activity over the

course of most days is enough. For greater cardiovascular benefits, you need to perform

moderate- to high-intensity aerobic exercise (at 60 to 90% of your maximum heart rate) three to

five times a week, with each session lasting 20 to 60 minutes, in addition to warm-up and cool-

down activities.

Muscular fitness consists of strength—the force a muscle produces in one effort—and

endurance—the ability to perform repeated muscle contractions in quick succession.

Recommendation: Perform moderate-intensity resistance workouts twice a week lasting at least

15 minutes per session, not counting your warm-up and cool-down.

Flexibility refers to the ability of the joints to move without discomfort through their full range

of motion. This varies from person to person and from joint to joint. Good flexibility is thought

to protect the muscles against pulls and tears, since short, tight muscles may be more likely to be

overstretched.

Recommendation: Try to perform flexibility exercises three to four times a week.

Before you begin an exercise program

If you over 40 and sedentary, the American College of Sports Medicine recommends that you

consult your physician before beginning an exercise program and have a pre-exercise medical

and physical examination. Your physician may recommend that you take a special exercise stress

test.

If you are younger, consult with a physician first if you have any risk factors for heart disease

(such as recurrent chest pain, high blood pressure or cholesterol levels, smoking, or obesity).

Also, contact your physician if you have cardiovascular or lung disease (or symptoms that might

suggest this).

Ten Exercise Guidelines

Exercise can be so involving that it's easy to be carried away by the joy of the moment and to forget certain measures that can reduce risk of injury. The following exercise guidelines will protect you from injury and help

make exercise more enjoyable.

1 Set realistic exercise goals. Set goals that you not only know you can achieve., but that are specific, not vague

("I'll cycle twenty miles this week," not "I really should get more exercise this week.").

2 Whatever activity you pursue, don't overdo it. The most common cause of injury is exercising too aggressively—

the "too much, too soon" syndrome. Start any new exercise at a relatively low intensity and gradually increase your

level of exertion over a number of weeks. Use the "10%" rule: In general, don't increase your training load—the

length or frequency of workouts, the intensity, or the distance—by more than 10% a week.

3 "No pain, no gain" is a myth. Listen to your body. Exercise should require some effort, but pain is a warning sign

you are foolish to ignore. If you have continuing pain during an exercise, stop and don't continue unless you can do

so painlessly. (If the pain occurs in the chest or neck area, you should contact your physician immediately.) General

muscle soreness that comes after exercise is another matter: It usually indicates that you are not warming up

sufficiently or that you are exercising too long or strenuously.

4 Control your movements—if you can't, slow down. Rapid, jerky movement can set the stage for injury. As you

move your limbs, keep the muscles contracted and move them as if you are pushing against some resistance.

5 Watch your form and posture. In most activities, stress can result from poor form. Keep your back aligned

(abdominal muscles contracted, buttocks tucked in, knees aligned over feet). This is particularly important when

jumping or reaching overhead.

6 Don't bounce while stretching. This "ballistic" stretching can increase the chance of muscle tears and soreness.

Instead, perform "static" stretches, which call for gradually stretching through a muscle's full range of movement

until you feel resistance. This gradually loosens muscles without straining them.

7 Use good footwear. Wearing improper or worn-out shoes places added stress on your hips, knees, ankles, and

feet—the sites of up to 90% of all sports injuries. Choose shoes suited to your activity and replace them before they

wear out.

8 Avoid high-impact aerobics. Most aerobics instructors and many students suffer injuries to their shins, calves,

lower back, ankles, and knees because of the repetitive, jarring movements of some aerobics routines. Substitute the

marching or gliding movements of low-impact aerobics for the jolting, up-and-down motion of typical aerobics.

9 Warm up and cool down. Slowly jog for five minutes before your workout to gradually increase your heart rate

and core temperature. Cool down after exercising with five minutes of slower-paced movement. This prevents an

abrupt drop in blood pressure and helps alleviate potential muscle stiffness.

10 Replace fluids lost through sweating. This is particularly important in hot weather, when you can easily lose

more than a quart of water in an hour. Neglecting to compensate for fluid loss can cause lethargy and nausea,

interfering with your performance. Even if you don't feel thirsty, it's important to drink at regular intervals when

exercising. (Thirst is satisfied long before you have replenished lost fluids.)

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Do-It-Yourself Home Gym

You don't need a home gym to exercise at home. Here are four inexpensive, easy-to-store alternatives that, together, enhance all the elements of fitness: muscle strength, flexibility, and cardiovascular endurance. All are sold in

sporting-goods stores.

Getting on the bandwagon

Elastic exercise bands are a perfect option for beginning strength training. They've been used by physical therapists

for years. Cheap (usually about $3 a band), portable, and versatile, these long, wide bands provide the resistance you

need to work your muscles. They often come with illustrated booklets. The bands' colors reflect the level of

resistance. You can strengthen and tone virtually all your major muscles—and work them from a variety of angles,

depending on what you use as an anchor for the elastic band.

Rowing. Sitting on the floor with your legs extended, loop band under arches of feet and

hold one end in each hand. Start with arms extended forward. Keeping your back straight

and shoulders down, pull your elbows back slowly, contracting shoulder blades. Hold for 2

seconds; release slowly. Repeat.

Tips: Start with easy resistance and gradually increase the difficulty. If you're stretching

the band too much, switch to a harder resistance. Keep the band at its normal width so that

it doesn't cut into your hands, feet, or ankles. After stretching the band, release it slowly, but do not let it go slack.

Wrap the band securely around your hand or foot so it won't slip. When an exercise calls for anchoring one end of

the band, choose an object that won't move, such as a pole or heavy piece of furniture.

Having a BIG ball

The big vinyl therapy ball—also called a physio-, Swiss, or gym ball—has been used for 30 years in Switzerland.

Now these balls are turning up in gyms and physical-therapy offices across the U.S. Filled with air and relatively

soft, unlike medicine balls, they cushion you as you stretch. They come in different sizes, for people of different

heights. For instance, a 65-centimeter (about 24-inch) ball is recommended for those between 5'8" and 6'. Inflated

with a simple pump, they start at about $20.

You can do calisthenics (strengtheners) and stretches on the ball, as well as warm-up and cool-down routines. Ball

workouts require the use of multiple muscle groups. For instance, by simply sitting and bouncing on the ball, you

work your hamstrings, quadriceps, abdominals, and back muscles. Add arm movements, and you also get an upper-

body workout. The main benefits are improved coordination, balance, and posture.

Stretch for hip flexor muscles. Kneeling, put your stomach on the ball. Keeping one

knee forward and bent at a 90° angle, put forearms on the ball. Extend the other leg

backward, with the knee on the floor. Hold and feel the stretch in the front of your hip.

Your front knee should be over the foot. Then lift the back knee, straighten the back

leg, and stretch again. Switch legs.

Tips: When you sit on the ball, as you would a chair, your thighs should be parallel to

the ground. Don't wear pins or anything that might puncture the ball. Make sure you

have enough room so that if you lose your balance you won't fall onto a piece of furniture. If you are older and/or

have poor balance, start off with a "spotter"—someone who will stand alongside you and make sure you don't fall

off the ball.

Taking your medicine ball

For a different kind of ball workout, try medicine balls. Leather versions used to be popular among trainers and

athletes in the 1930s. Today these weighted balls, dubbed "plyoballs" or "body balls," are usually made of

polyurethane and/or vinyl.

What you do with a medicine ball is called plyometric exercise. This involves stretching a muscle (as when you

squat before you jump to shoot a basket) and then contracting it suddenly or "explosively" as you jump. You can

hold the ball above your chest to make your sit-up routine more strenuous. Or substitute it for hand weights while

doing aerobic dance. Or play toss or keep-away with one or two partners. Plyometrics can build muscle strength,

thus increasing power for specific sports.

Twist. Sitting with your back at a 45° angle to the floor, move the ball from side to

side, twisting your upper body.

Tips: Start with a small, lightweight ball—about 18 inches in diameter and weighing 5

to 9 pounds. Balls over 16 pounds should be used only in professional training. Vary

your workout to avoid overuse injuries or soreness. For advanced or intense plyometric

exercises, consult a trainer.

Learning the ropes

Jumping rope is great exercise for adults as well as kids. All you need is a rope and good shoes—plus a little

instruction at first and then some practice.

As aerobic exercise became a byword in the 1980s, rope jumping gained new popularity—for good reason. As a

way to build cardiovascular endurance, jumping rope can be as strenuous as jogging, but is lower in impact, since

you should jump only a little off the ground. It helps improve coordination, speed, and agility. If you engage in a sport (such as tennis, basketball, or skiing) that requires bursts of speed and power, jumping rope can be particularly

beneficial. It works muscles in the legs, shoulders, chest, and forearms. And it burns lots of calories.

Check the rope length. Stand on the center and pull the handles up your sides: the ends of the

handles should come just up to your armpits.

Tips: Wear shoes with good support; aerobics shoes or cross-trainers (not running shoes) are best.

Make sure the rope handles fit comfortably in your hands. It's best to jump on the kind of springy

wood floor found at a gym or health club, but a lawn or a mat works well, too. Carpets are fine,

but a thick one may throw off your timing. Concrete is too hard and increases the risk of injury,

but if your shoes are good enough you should be able to jump anywhere.

If you are just beginning to jump, start at about 70 turns a minute, which allows you to double-

hop each jump. Keeping your elbows near the sides of your hips, turn the rope with your wrists

and forearms—don't turn from the shoulders. To minimize stress on your legs, jump just high enough for the rope to pass under your feet—only an inch or two off the ground. Land softly on the balls of your feet and let your heels

help absorb the impact. Land with your knees slightly bent. Keep your posture erect, shoulders back, and abdomen

tucked in. Slow down if you get winded or too tired. Jumping rope can elevate your heart rate very quickly.

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