Professional Documents
Culture Documents
Essential Karate Mas Oyama
Essential Karate Mas Oyama
Essential Karate Mas Oyama
'HTEltEST
Karate: Karate Karate Karate Karate Basic Principles for Young People Kl;lj 1 Power: The Basic Karas within Your Grasp Kung Fu Cor ¥'Qung Peopfe Manual of Karate Wrestling
,Book of Karate and self Defense Tudo Judo: Basic Principlc;s: Junior Judo Jonior Karate
Complete
Translated py Tomoko Murakami and leffr:er Cousminet Illustrations by Toshiakt Mof'ishita Photographs by Kr/ti(JJJslla Ltd,
8'eoolld Printing. J 979 ~Jljljsh translation copyrigllt @, 1978 by Sterling Pu1;Jlishillg Co., Inc. :r~o Park Avenue, New Ycu:iC,N.¥. lQ016 Originally pj!blished in Japan © 1975 by': Kodansha'Ltd., Tokyo. Disttibutidin Australia by Oak Tree Press Q:>., J...td .• P.O. BoX J34, BticIdield Bill, Sydney ZOOO,N.S.W. DIstribut~ in tHe United IGngdam :by:Wa,rd Lo.;:k Ltd., 116 Baker Str~ ,London W 1
Forevvord
Karate is eurren fly enjoying wide popularity the world over. We encounter it frequently in books, films, and on television. There are few people Who have not seen, a demonstratiou of brick or wood breaking or a single bate-handed Plan aefe~t a host Qf armed oppenents . .But karate is much mere thacn Oii&. It was developed over a thousand yeats ago, not only as a form of unarmed combat, but as .a way to discipline tile body In erder to improve the spirit, In tills way, a unity of body and spirit Gould be achieved, If this sounds him abstraet, perhaps we can use terms that are easier to deal with. Besid~s COD" ditioning the botly ¥,d improving sReed, strength, and co-ordination, kaFate increases on&~s aiertID<ss and self"awareness. It also teacues confidencenot cockiness or brashness=but.a deep confrdence in one's abilities to deal with the world around him. And with confidence comes calmness and a sense of inner peace. This is the true bvate1 the k~rate that one call practice yeilrs after he can no long~Ii break bricks. But everything must have a beginning and great things cannot be accemplished in a handful of days. In ka-rate, the beginning is the physical ronns--the punches, kicks, and blocks that w.e ve all seen. These are the techniques tfiat enable adept kareteka to perform the seemingly ~pos;si'b)e feats that he does. Tot everyone who studies karate 'achieves s:::a:x:r:)S, but if you are able to master tbe technique~ ~;aj]1x:d in this book, yeu ceuld be one of them. with patience and perseveranee and you are to. find some measure of. Satisfil£tion. You also work with caution, always: bearing in karate is a combat formarrd enables one" a blow of devastating power, Techniques .. ~I! improperly or with. insufficient eare could • to you or others. pursuit of karate be a rewarding. one;
,j1
Contents
Foreword . 1. Fundamentals 1. 2.. S. 4. 5. 6. 7. 8.
11
of Karate
12
13 13
J6 18
21
22. 22
29
23
24
10. OyaY\lbi-ippon-ken (thumb fis1:) . 11. Hitosashi1Ubi-iPRgn-.Ken (forefinger :fiSt) . 12. Nabyubi-ippon-ken, (middle-finger fist) .
13. Tettsui (iron.ll:ammer fist) . 14. Shotei (palm heel thr.ust) 15. Toho (sword peak hand) 16. Heike~ (flat fist) . 17. Koken (are.fist) . 18. Hiji (elbow) .
~4 25
26
27 28
26
28 28
30
31
31 32
32
3:4 , 38 3.8 40 41
41 42
36
:5. Kakato (heel) 6. Hiza-geri (knee kick) p,..,..tTrn··inary Exercises ' 1. Wrist exercises .
Exercise for the Achilles tendon
ee exercise Reel and ankle exercise _. T De exercise . Hip exercise . -_Side exercise for roundhouse
43
43 44
44
45 46
to.
9. Push-ups.
ceg~8tretchiag eRefci:~e .
46
'17
n.
4'7
4&
4'8
48 49'
49 49
t 5. Finger exercise .
16, Chest'-tQ.-f~dexerei'8e' 11. ShotJ:i-zuke (hip exercisel .
Stances . L Hei'8¢fku.tM'hi (hloqked. foot stl!Jle~) 2" Nfu-subi~tachi (open£oot$tanQ,e) . 3. lle.Hco-tachi (p~ra.llelJQQt sta"iJ.~) . 4. Zenkutsu-ta:C:1ii <forwardstAnclil)
5. Kokutso·tacm(back
5Q 51
51
52
52 53
sta~~
7: Sruko-t!l,.@Jii QSumo
s:t
54 SA55 56
g6
57
figure 8: stance)',
.'2,
13. tf"ake-ashl.facbl (hdok:ea fontst'an6e') 14: Futa.·;aslii·tachl:(two-legged stafl(ie~ 15. ~Netco-ashi·tachi·(\latstanee) 16. $)i:qntoku,-t~chi or Toboku-ta.chi ('r~shaQed s.ta~) URe (Defense) . l. Defense 'aga:instlrand att~'*,'S'. 2:. Defense againSt lega:t,t~9ks 3. A;tlpZYing'blocldng· techniques,
Applications of Fundame'ntal Oi-tsuki (Lunge Pi.mch) .I, CJn.1f~fI:~-Qi~tsuki middle l
57 58 58
. 59
60
pO
61
TecJmi'tjues
64
12 73
body 1U1l~~puncb) 1. Turllafter Chudan-oi-tsukl (middle body lunge punch) 3. ChlJdan·gyaku.Qi-tsuki (middle body lUIl~ punch from tpe re¥ce.\sepos,ipQn) 4. Jo:aan·Qi"gy.ak:q·tsu:ki (uppel: boqy lunge punch .from the t-e\(et~ep.0si~Qn) . 5. Cbudan·sobii.uke (middle b¢dy 'tlTock from the quts)d~) . 6. Cbudan.M'alm·s&ttHike(ri;lLtW,Je bQdy bloc). {'(om the o:Ut~ide,T:r;qmthe reverse R.Gsition). .. i. l@danr,uke (up:p:t:lt bOdy block). ,8. Jodan·g'ya:ku·uke (upper botly bldck'O'.omibe, revetSe,poSiuori) 9, ZeDkutsu~ftiji-age~uchi (fo.Iwaiia elbow upper: thrul>tJ . . 1.0. :Zenkutsu-gyako·hjJi.age.ucfll (forward elbow upper thrust ffom tfie reverse positi6tl) .
.e, • • • • • • •.•
73 74
74
75.
75 75 75
74
u. Riji:soto.uGi1i
76 76
:76 76, 77
12. Hiji·J.W~Is!u-S<:)t0·uchl
13. San~Jl·tsaki
14. $!,iJisen"IWa.kJ.l·t'suki. (nghting blow from the revers~ positlQn) . 15. Tum ·after Saosen-rs.uki lfi{thting 010\\\1. . . . . , . 16. Tegammi-uke (ha;tfCl.$word bloc.l<) , 17, Turn after Tegataila,-u}l;e(hal1osw0J'd blOOk}. 18, Shotei-uke (palm heel bloclO .
(efbow thrust fr_om the outsid~ ......... (elbow thrust from the outside frqm the reverse P9sition) (figptinEl plow)
77
77
78 78
78
Shotei-gyaku-uke (pahh heel block frOm the. reverse position) Segataoa-uke (Teverse handswerd blook) . Koken-uke (arc fist block) . kaiten-jun-tsuki (!urn and thrust)
18 79 79
79
80
Oi-geri (Lunge.KicK) . 1. Oi-m!Le~geri (~1'Ontlunge kick) ... 2. Oi-roae-geo.?age (frent lun·glr upper lack) l. O.i.;~ogo.,.ged-age (sid¢; lunge, u:pp~1(' d.ck~ 1 4. Oi-mawashi-geti (touTidlio;pse Iungekicki) 5. Oi-asbig-atana (lunge foolsword;) Breathing
1. lbuki .
80
go
8,0
81
81
82
2. Front b!'eathing 3. Back breathing The Pointand C-ire1t11. Mawashi-uke ,(Roundhgllse Bi c-k) 1. Migi-mawasbi-uHe ('1'igllt [Qundliouse bloc~) 2. Hidari-mawaslii-ukeleff IDurianollse hlbck) Enkei-gyaku-tsuki (Reverse Thrust in a Circular Motlort). 1. Hidari-enKei-gyaku-~-su]ij (l¢ft reverse thrust in a citeular motion) 2. Migi-enkei-gyaku-tS):lki,right reverse thrust in '8 circular motion) Tega~afla-Qke (RandswQrd :aJo-dc)
1. Migi~tegatana-uke' (right handsword blocR:) 2. Bidari-t~gatana-ukff-(1e(t haI)dsword bleck) Rhythm in Karate
_86
89
89
82 8l:1. ·&5
90 91
91
91 92
9.4
95 t(;)O
92 9~ 91
3. Kata .
Taikyoku Taikyoku Heino 4 1 3
Heian 5 .
Saiha
104
108
11Z
118 119
. Kumite (Sparring~ . Preparatory 'Iechniques f6r Jiyu-kumire (PreeSpa'tring;) 1. Pteparatory smnce",ll-5lng Morohl (Ooth hands) . 2. Preparatory stance using Enstiin :(cente.r of the eirele ot Qinwheel) 3. Prepan~ory stance using Ryuhen (movingdragofl stante) . ' 4. Preparatory stance' using Maeba (front .part of the wing) 5. Preparatory stance using Biein (tl!:iJ of dragon ~JaIl€e) Ma-ai (Time -ana Sj)ae;e 1l.:ela,1;i€los-h.ip)
So-ou-ma-ai (OM ~teIi) . Yudo-ma-ai (oni:! and a half steps) Gendo-ma-ai (two ste--ps)
u§
1~0
L21
12-1 122
123
1.2-3 123
123
a,
Sanbon-kumite (Three Fotm S",arring) l. Sanbon-kumite using only the arms and hands 2~ Sanban-kumite using legs as attaeking weapons Ippon-Jrumite (One Form Sparring) . Ju-kwnite (Free Sparring) . Tameshiwari 1'IIe Dynamics of Tameshiwati
I. Materials used .
113 124
134 'l.38
150 154
155
ISS
IS5
157
· 157 .161 .: l62 _ 164 · 165
162 · 163
165
166
6. Knife vs. ka:rate . . every<1ay self-defe.,nse teehniques wearing 01 (ttaditio.nal karate costume) Fitness "ExeFcises
7. Practicing Importance a propel," diet j')aily physical and menti\l l;iealth care 1. Basic exerciS"es _
185
190
of
213
217 222
228
2]9
230 233 234 237 238 24:i 245 247 251
lnaex
1. Fundamen-tals of Karate
12
attack.
As shown in the first four photos, st~g with the little finge1\bend all fQll~ 'fingers that their tips. a:1"e d]ggi1l8 tightly 10t.o the hand as close to their ba,ses<}s possible. Blind the, thum:b Qvel"the- s~_J)ndjoint~ of the fu;.$t-tW6 :fingers '16 'fuither tighten fist. Wb'en thtestfng "with Jfue -SeiKen. y,-ollshould strike tile object directly with the knuckles of the :first two 'fin~efS~ In tllls .position, if you strike an objeCt with any of the other finger Joints" you will most p.I'obabl¥ inj'W.re yeur hand, A:. punch with.the fist ip the Seiken position 5.hould be th!:'ust s~r-aightout fram the shoulder. In th~ c.or~ect staning p(lS'itipn you should ,tlold tbe . flst w:itlL the palm facing up, tQl;lchib,g you:r.side eaa lev«l with your ·chesL, Then, sirl)u11ane'ously" as you thrust :forward, tum the fist fuwal'a so that at the point of attack the ooject will be.struek by the knuckles of the fitSt two fingers (in the final position, the palm should DOW be fa~ing down). 11:is of utmost imporlance that at this point the arm tbe back of rhe hand, are beld rigidly Jp: a straight line, an~ that the object is b,ei~g st;l'uck fOl'em()~tb~ the :k;nuckles of lliefirst two fingerp . .EQ! beginners, tbe $eikeh -'pQsitjon :isr~poiDJ:ncw.:ded fo_rpracti~d>patjjng in order to avoid s¢flQus. ill-juries while'at'the same fimeexpressing~eat ;poWe!"
so
'the
and
13
C. Seike1i.imawashi-t{J:hi (turning OF roundhouse punch with normalfist) Again, start with the fist in the nermal position. but this time twist your body so that YOIU' list is bidden -fmm the 0Pjlonent. Swing the striking arm outwards from the side ina large li'aIf-cintIe- motion and strike the opponent on the side of the head or behind the car. The twisting of the hips and. the snapping back of the other arm is essential for maximum power: to be geaerated in the striking fist. This punch is mostuseful as&iDst 'a taller' attacker. D. Seiken-ago-uehi (stl/ike: to the jaw With the normal fist) For this punch, the striking nand is held at shoulder level and close to .the body and the wrist is partially turned forward (unlike the previous techniques which have all begun with the- hand in the basic pesition): The power for this punch .is created by fhe sharp pulling. back of the other arm simultaneofis with the forward thrust. Unlike fhe previously described punehes, this one should be pulled back immediately after striking the object.
1S
'~
the striking t)f an opponent Wh9 is either veryc!ose or at your side. In die second method (2), theftst is heJel in the normal position for Se_ikfQ1. The dift'll:tence is in the thrust, for in this positiQn the punbh is delivered ,,?itb' the' fist palm up. At the moment of impaot; there should, be a, sUglit: twisl in the wrist to maximize thts punch's effectiveness.
A,. Urahef/-s}fomen-ucni (back fist fFop:taj punch) In this position, the stq.ki;ng 11$tis held close to the Dody at about ~h!?ulder :Q,eight,Wi:tl+ bae*: of the tHe hand facing the opponent. Ute fistis then thrust forward to strike the qppenent's fa,ce. 'Pheactual striking; can, either be ft~ directly 'tn front or'frem sligh1,ly above; de~ndtl\g upon the degr.ee of bending in the wrist. 16
B. flraken-sayu-uchi
(back fist one-two punch) Here, the elbows and fists are held-at chest height with the back of the hands facing the opponeru. Then, using the elbows as' P1y0ts., t;hru~t forward and stri}re"With eicltfist-in sequence. These-punches are intenqed mainly for the faee, and each should
, punch is theown.
be pulled back immediately after hitting its mark (this will allow for greater,.sp'eed) ..Maximumpower will be created by the effective twisting pi the !Ups as well as a pushing off from the ppponent as each
C. UrdKell-hizo-u(J1U (baek fist punch to the spleen) In thesta:tti.ng position,the: Bsts are held at navel level, OM· fu. front of the other, Then, using the
elbows as pi'ttots, thrtrst the fist 10 the opponent's side (either to the lefi or right, as needed). The primary target is the gut area. '
11
D. Uraken-:rhttq-tsuki
This punch ing and
ehudan-f§uki in that although the primary positionforward thrust are the .same, you strike with
{he fist palm up. It is particularly us-eful when you are grabbed suddenly by an opponent. Assume a low straddle stance as shown,
3. Tegatana (handsword)
In the handsword (or knifehand) the hand is open. The hUtfib is bent and held tigb,tly ~ga:inst Ute edge of the hand. The four fingers are tensed, naturally curvedand slightly apart. 1'he {}'uter edge of the- hand is 18
ChandSw..ord collar-
Hold the strikfug hand with the p~m facing in, on a level with theear, and 'Swiftly bring the hand £orward~nd clown in an arc-like motion in erdes to hit the ep orient's collarbone. Note that the other hand is also heJd in the Tegatana. position in -pre{iaration for the next blow.
The collarbone lSt-rather weak and a blow to it will cause difficulty in breathing and restriction of arm movement.
B. Te~atana.sako-tsu-uchikomi (handsword collarbone strike) Hold the hand at shoulder height ana thrust forward to strike the opponent's cellarbene, this differs frem the previous technique in1l,la.t there is morefollow-tbrough
19.
C. Pegatana-ganmen,..uchi face-chop)'
(handswerd
as in A
hand sWiftLy down acrass the facti. ear, 011 neck of a.1I 0l?ponent. At the moment Qf con.bict, the elbow should be !\1igbtly bent.
20
D. Tegatana-naka-uchi (hands word cross-bodY chop) Hold the. strikingbJtnd across yourc1(~s-t at the 'Vel of the opposite eat. Then bring the hand diagonally forward across your body jna straight
opponent's face"
21
5~ Nuki,e (piercing hand) In this position, the hand is held in the same
manner as in Tegatlilla ex~pt that the Mgers [fEe not.separated, It is -impottailt that the fidgeTs never
be bent baG~wardsf as serious injlities to 'the hand -result. The major targets are an opponent's stomach anli throat. .. A blow to Uie solar plexus with, N4kit~wiIl render an opponent unconscious. Another common
QaD
attack point is the lower rib cage (photo A). For the greatest .effect, yon should aim the blow between two ribs. An expert can nearly penetrate the 'body with this technique. An attack to the. threat wJJI po.~sihly cause lethal . damage as this area is very salt and vulnetaole (photo Bl.
6. Variation of nukite
In this variation, the finger~ are bent s~ghtly inwards at th~ first knuckles. This is used when a:ttaokfug witb. a roundhouse blew rather than a
straight thrust. It a,Uows (or greater lessens the danger of a hand injury.
power. and
finger
(forefinger) is
extended ferward while the other fingers are bent into the palm. and the' 'thumb bends
tightly against the side of the middle ::fi.qger. You thrust with this techniqu~ either with the back of the hand facing to the side or faping up. It is used to attack the _eye (shown in photo A). below theno:;e, the throat, or the lower rib area. For best effect, the index
finger should be bent very slightly inwards,
with the thumb touching the mng B illustrates the correct method for
,IJ!:" ~ .!.II
opponent's
eyes.
:13
IS
extremely
danger:ous
and could
easily kill an
opporrent; tl1erefore, use it with great care, and never make ~bntaAt during practice. PhQtQ B illu-sttates the correct technique for striking the temple from the side:
B
24
c 25
the point of a triangle with the other fingers' second knuckles slightly protruding to form the triangle's sides. Photo A illustrates sttikiOg beneath the 19werlip using the middle-finger-fist technique,
26
27
""bove, below, or from either side 0f, an opponent. An atlvanced student can also 11$e this as a defensive technique. ~ute that this wrist area is
very sensitive, and When _practicing, you should avoid striking hard ;objects.
D. Koken to the spleen from the side, E. Koken to the side of the neck; with a diagonal blow,
29
31
Due to the fact that the leg is normally u~c1 to support the awkwar!i to' use as a weapon as compared to !!the ann. Ho stranger than the ann, and because .of its sU'{>et'iorlength can be from a greateJ distance. It is gel\)e~1/y aceepted that the 'leg em
~~!iS
times as much p,ower -as the arm. A beginner musJ expect to lOse Aia b~lance when first learning 'The three Keys to ~ucce~ful mastery ~e: qlainfaining' the center keeping the hips, st.ea:d;v.,. performing tli'e kic,l{s at great speed, and 'm:c-;;:~piIiI:r striking leg to t1fe gtl!lIWd immediately after tbea:tt~ck. Wh~o you have developed sufficient stre,ngth and. flexibility you have acquired t1i.est~nngest weapons ill an unaaned Dian'
comp,efjtiol'l karate, 70 per cent of the winning blows are de}iVi
.A'
D.l(anse,tS;u-ger,i (kicks to Remember that amedl:ilIrlty after delivering a kicl4 yo return lhe leg to its Starting "'P()sitibD. This allows for aquic follow·uE Kick, and prevents an
m'
opponent balance.
from catching
you off
12
33
2. Naka-ash' {
D. MaW{lSf(f~geri (roundhouse, kick) This kick s~arts in the same pasitioo as the above; however, tbe bent lffieds brought to tbeside aHd t-hebody is I*.tlt away from tltat
'side. Then, using a large circular metion, extend your foot forward and strike the jaw, face; 'or side. If the timlng is correct, this kick call
expr;ess a tremendous
arnot,!nt efpower.
--
35
3. Seashi (instep)
As shown' in the photos, this is the top of ih~ foot just belDw the arikle, It is used to strik,e the groin, side, neck, and ribs. Tne toes are stretche'd straj'gbt forward.'
A. Maw(Jshi·seaihi7geri
(roundhouse
kick with
the
iastepJ
Ihi$technique·is basically the same as theturning kick 'despribed ilhove, except that an opponent is struck wLt:lLthe instep .rather han the ball, THe chief tm::g~tis the neck.
36
B.
Ktntekt,seaslij-gef'i (testicles kick with the instep) Bmng ttie knee IIp and strike forward .hitting the opponent's tesfieles with the instep. GAUTION: This target is the most vulnerable part of the male
anatomy, so during practice you should never actually strike a sparring partner. Klnteki-seashi:,geri is an excellent kick for woman to use against a,ceat attacker, .
37
5., Kakato(heel)
The heel is the pivotal point for turning the body. It is also an effective weapon: There are two Wars in whicb
39
A. Front 1j.nd side vieW'~of the knee ki~k ~sing either leg.
AnElther offensive teeho.ique is to grasp an dpponeol's hair and: slam his face down against
your knee. The knee and upper thigh can also be
B. Teclinique c
knee.
.,0
an opponent's thigh .
PRELIMINARY EXERGISES
1::0 'pt&ctiq:e kJ\tale ~ective,ty a'n1i safely, YPu must liest c't!nmtion yout btidY. ThesellaSclt e,xercise:sshoWdebe'pen©tmetl often and repeatedly in ower to build up strengt.liand flexibilit)' tabU reduG tnedlahCes: of fujilties).
2
'1_. Wri.st
ex~rciS8S
fip;g,eI,S SD that they l'oint qpwards1 and at th~ same time !'aJ:.seyou:r h~ds over YOUI head, Make. sure tha~ the ~~ban<!$ il!y.' ysstay in CO}lt\\ct w,ith e~qh Qtlj.et.. FiJ1(_lU;y;,.eturn' !lIe bands to eh_est l~el ocs r sboWn,'jn photQ 6,
Start by stending wJth your legs sljghtl¥ &Ji!att. ,(hen-_!;lril}g NUT hands tggc;:t~I1"R~lm~ allq n1);ge.rs ,flat a$\mst on,e 1tEitlt;lter ,(as show.n in 'Ph2~OS, 1 thrQugh6). Apply presSUJ;~~and gradually bi1;'ing yatlt haMs'to cne-&t leVel. The:nstart ,ti.1tl:ling the
EJCercise for the- Achilles tendon Start bj' standing on j't?ur toes. In this position, bend yout knees and drop, your hips. Then, transfer tne bOo_y weight to your heels,at the same Ume> stJ:aighiening- your knees but stil1keepinS' the hips bent. This is one of the. most important:of all the
2.
preliminary exercises because any sudden streng tension the Achliles tendon coltld rupture it. Tnerefor~, it must be strengthe:ned before you attempt an~ strenuous activities,
on
3. Knee exercise
This is primarily afle-xibility exercjse. Bend the _knties deeply~ hold them together with both hanil.s, and r,(!)tate them to the left and then to the ri&b£. _Strong" flexible knees ate essential as they rule the _pivotal points for
jumping .<l:pdkiicking,
circular
SOL
Toe exercise
Stand with the feet slighfty spread and the hands grasping ,the, belt [,jft the bi~ toes as farQff the groll.ad- as gossiole without lifting the ether toes or the rest of the feor, Then lift the ilIth¢;l' to~,$ withqut Iiftfng the big
toes .. This exei'~is'e reduce the _possibility of injUries .to the toes resulting. from improper kio-k:in~, tec.Jhni~ues~ es_p~ci~ly when perfonning Nqka"ashi
wi'll
(o,all.of.the"t:t?\!t _kick~.
and bend 'backwards a'S ra;r as possible, Practice tfus eJCer;eise until you are gradually -able to do it.' with your -legS cl0Je. t,og~th:er~
7. ,Side exer.cis$ fO'r rCtllodhouse block The roundhouse t)ldck (Mawashi-uke.j is desoribed on page 89. This e~etcise inC"reasestbe flexibility and strength of the side muscles. Frem
jhestarting-pesitiofi (1), pull she lower hand back: against' the side. Start-bending- to the side over that hand, and reach up and over ihe head with the other band (2). Finally, thrust bglth bands towards the-same side as ift-o ard off ail at~cket' (3). Return. to tbe -starting position and repeat on' the opposite side.
8. Back exercise for roundhouse block Twist your body tQwards the back as TaT
as possible (1). Then. bend forward without bellcUng tnc:: .knees and touch the ground (2). Return to.thestanfiing position. Twist your bud}: in 'the opposite direction, and
9. Push-ups
One variation, of the push-up is to 'use only the fis~'S to push off the ground. In anotber, yourrumds. are flat against the
ground. However, the best metngd is to use only the fingertips, starting with all five and gradually reducing the number as your strength increases. You should eventually be "l-ble·to do push-u£s with Only one fingeron each hand. Make- sure that your hips ',neither protrude nor sag when doing.this exercise,
46
to.
Leg-$:trf;ltching eXe;rCI$8
Sit ~ith. your le~sprea4~PArt ~s f;R~ asp_os§ible to oeitheI'"S-ide. Grasp Qn,e,}rn.eewith both hands4tfd gra'duaUy P'-"U until y,pur Ghe.st is over tha;tJtnl<e, beingsure ybu keep the leg1lat on'1heJleor. R'(:turn to thestai:ting positIon. place one !iantl. on".·ea:ch ankle, and tty tofOu(lli ¥our chestto tlle fleor. This exercise is good for stt'et~~ng the calf and thigij.
the performance
of
47
y.our hjp,s. Rlate yO,qr; bands on the to:'Qs of'fil'r; kIiee_s anllsttalgHmn yOUT-'"legs while pusliin,gagai st the J,i,ne.e-s, This exercise will aid extension of the legs When perfqrming I\:lW of tqe k,icking teeh(nglles.
of
.STAN.CES
Of primary imp.0ttance to tlre-suecessful ,performing .of karate is 'Iearning the eorreotstanees, The new st:uden,t of Karate: must:pLace him$'~lf htthe positiQ!I,l @fa; baby and Jearn tostandall overagain. Ukte tbe oa.by'S."YOUI mind must be totally rec,el'l,tiye to ,ne.:w experiences,
so
2. Musubi-tachi (open foot stance) This stance .is jdeniica'l to Heisoku-tac.hi except
that the heels -ere touching, and the toes are separated at a 60" angle. This stance is often used at the beginning ofKumiie and Kata.
51
so-that ontl the toes: are The bacltleg is bent and thehips dropped. Two-thirds of the body wei~ht is su~ported by the back leg. the front foot i~-poillted
Ex:re~!i Qne leg forward
1l01;)T.
to the- froqt and, tJte back fOQt tJ)E,1cclolltward.s. The Iegs are shauJdetwitltll apart. Th:U\ stance is
used in Naka~uke (p~e 65) and: Tsuki (page· 141.
6. F-udo-tachi (ready stance) This stance;ls:the same as Heiko·tachi,e~ceRt that the feet ate both . tul"Jiea outwards. The shoulders should be naturallY rei<pred;as tl:li$
is-a preparative stance for action to follow.
S3
9.. San$e~-tachi (fighting stance) This _is- a common _pllaptice stance. One foot is
_pla<:ed-one step forward sa that its heel is on the same horizontal line as the tees of the back-foot. Both feet are turned in. The distance between 'the toes of each foot is shoulder width. The ten~i0n is _placed along the inner edges- of the feet; allowing for a very stable. posture.
The photos below shp,w how to ,convert from }feiko-tachi (see page 52) to SCf/15.en-ta(:n~ by bringing ene foot towards the other using a circular motion so: that 'the feet brie6y touch and then separate. The moving foot should end up one step in front and' t6 the side of the stationary foot,
55
11. Naka-haehiji--taehi
This is named: for ,the resemblance of the position of the feet to, tbe Japanese character for the numeral B, The feet are shoulder width apart, wi'-ththe toes turned in and the' heels turned out. The tension should be placed-along the inner edges of the
feet, spine, and the sides,
S6
57
toes pointing forward. The-knees should be relaxed, making this a rather loose and versatile preparative 'stance.
S9
UKE (DEFENSE)
You sh,9llidnever fee1 that d~fense means passivity and accept the role of tile ,underdog; instead; confiderrtly expee ,to wJn every .figh], You ~n nev& imprl1iv'ewitltoU'1>ahsoh:itebe1iefin your own abili:ties,_
A. Chutlim-tSuld (rofddJe body thrust) blocked by Shate; (palm heel thrust, to the inside. B. The saID.~ defense exeept that the thrus¥ is blocked to the outside. C• ..;, thrust bloc:ke.d by TegatAlUL (handgword). D. A punch blocked nom above.
by
EI A puneh blocked oy Tegatana:"kake (hantlswerd hook). This block is the same as C except that the wrist is turned inwards. with the palm facing down.
60
oPJ16p-eJl;t!~f;i%t bt},{
m6rely
~wa:t
_it;!
a:W~. 'l'Jli~
C. 1Jae.geri (front JOok) blocked (lower body sweep). D. Mae-geri (front (palm heel block), kick) blocked
by Gedan-hardi
by Shotei-uke
F. Mae-geri (front kick) blocked by Gedan-tegatanaj~jl-uke Qower body handsword X:;block}. G. Mae-geri (froni kick) blocked by Soko-ashinaka-uke (arch block to the outside). H. Mae-geri (front kick) blocked by Hiza-soto-uke (knee block from the outside).
62
Inside'. 63
CD
In the cqrreet pos.itionJo:r this ,technique, Qlhown ~re), the blocking bani! is held at a distaru:e Qf two :fists from the head, while the other harrd i~ held at cfi~t Ie,vel.
bloc1Ced by
64
m
B. SQto'u/ce (block: fr.o:tn die Q tside) (1) In tbepeJ;'formanoo of'this block, the blocking baud is Iotate0:froma position next to the ear to a point in front Of the eyes. The other hand remains at-chest level. (2) In this block, you should use the muscular area below the elbow when making actual contact. For 'the. most efIecHve block ofa punch, always aim for the opponent's wrist (this is very important to rememb~r~.
c. Naktfuke (hltjlck from the inside) (1) Chu'dllh-tsuki (middle body thrus:t). blocked from the inside. (2) When you iIontioipate a very powerful ~punch" support the blocking arm with:your other arm.
65
D. Tegalana-jodan-uke (hands word u{:! er body blOCK) (1) Side view of Teg410lla-jodan-uke using {he left arm. (2) Tegatan:a-jo.dqp-~/f~ from the front. (.l) fodan-ts!Jki (1,Ip:per bl'dy tbl'llS1) blocked by 'Eeg1J.lAna-jo'dq'fl-uke to the outside .
. E. Sholei"uke (palm heel block) (1) Snotei-,sdtogawa.ue (palm heel block from the outsIde). (2) Shotei~shita-uke(palm heel block from above). (3) Side and front view of Shotei·uke.
66
F. Tegatana-uk» bIClCk~'. . , (1) Tegatantl-u!f.e with the left hand. (2) Migl-JoJian-fiSBld ,(upper body ~brus~ with tl;te right bl).uID hlQcRed
by Hidari-iegatlin~s.iJ1a-uke (hand-, sword block ffom the outside with the left hand). (3) €!iudanTtsuki (middle body thrust) blocked by Tegatana~eadfk'barai (lower body sweep). (4) Trllosit1pn from Tlf$iifana-jodan"1Jke (itpper"body bands word block) tu Ka/t.e-ulCe (hook bI0GK).· .
G-. Kuken-ue-'Ukp (arc ,fist block fWID below) INs technique is used .mnre to deflect tatJ}et tha.n block, an
opponent's punch.
(1)
hancL
~) Koken.ue-uke
.I. Segatana-uke (reverse harrdsword bl@ck) (1) Chudan-tsuki (middle bopy thrust) blocked by Segl1tana-uke from the outside. ('2) Chufian-lsuki 'blocked by Hidari.se&atatlq~uke (Iever,se handsword block with the left bartd), When
an opponent's punch is very strong; you can strengthen your block by supporting the- bIoeking !l!'m with your othpr hand. This is a very powerful defense.
K. Shotei-ue ..ulee (palm heel block from below) (1). Front view. ~) Migt-iodan-tsuki (upper body thrust with the right band) blocked. by Sbote'-ue-lI,ke with the left
hand.
,69
L. Ged,an::barai. (lower body sweep) (1) Front view. (2) Side view. ('3) A middle body punch blocked by
Gedan,oarai.
(4) During practise, start in Sansen-tachi (fig.h!in~stance). A119PpOnef).t"s le.ft.band punch should be blocked by the right hand from theinsideJ:'!.Dd a right-hand punch should be 'blocked b~ the left hand, also from ~heinside. (5) Gedgn-barlli (with th~ left haJid) and Mtgi-h,ak{l.;u]{e (right block ftti_m. the inside) bejng performed (frqnt andsjtle vie:ws).
@)
M. Jodcll1duji-fike (upper body X~blQek) (1) Jodan-tJSu}G1 (upper body thru~t~ bJocked b¥
Juji-uke (}(-block).
71
2. Application of
Fundamental Techniques
72
5. Chudan-so'to-uke (middle
body block from the outside) This IS the same as ChuQan-oi-tsuki exoeQt tHat instead of an efi'ensivCi} attacs, you -are
performing a defensive block frem the p.u side. When turning at the end of one forward sequence; you pull the left legtp tlie bat;k and gp into - the lef~ for;ward stance (fIidari-
zenkl,ltsu-iaghl).
6. Chudan-gyaku-set(J-uke (middl,e body block from the outside hom the reverse position) ,
This defenSe is the shine as Chudan-so-to-uke except that the right arm bloe;k coincides with the forward step of the Jeft leg, and viet versa,
This is a defensive technique fer blOCking blows from above. The basic ~roceawe is the same as for those previous1y mentiol}ed, except t!Iat t!le blocJds aimed ]tigher.
8. Jodan-gyaku-\lke (upper b.ody block from the r_everse position) J.:his..- is, the same as .1oiJan-uke exq::pt that
the right liantl block is coincidental with the fOrWard step of the left leg.
75
10. Zenkut8u-g¥8kuhijH)ge~uchi (forward elbow upper thrust f ..om the reverse position)
This is 'tbe il'arnt: as ZenklJts~ hiji~ag,e-uchl' el cept that tne right elbow thrust coincides with the forward step 01 the left leg, and vice versa.
11. Hijl-aoto-uehi
frent and side of an opponent's head fu a sweeping moti'on. The leg and arm movements are tb'e
same as in 9.
the, tbf11St:iS
performed
to the
12. Hiji-gyaku-$oto-uc;bi (elbow thrust from '6\a outside from thaseverse position) This is the same as Hifi-sotouchi ex'Cept that the right elbow outer thrust coincides with the fOl;W4I'd, stt:P of the left leg, and vice versjl.
76
-with
77
Starting from left Tegatana-u.k~ (this is the position you. should be in at the end ofene complete series), turn to the right bypivQting 180 on bothl:ieels. At the same time,
0
gradually- reverse the position of' the hands that you end up in right Tegatr:ma-u.ke position.
so
This is the same as Shotei-uke except that the right Shotei-uk.e coincides with the fOl,'ward step of the left leg, QJ).dvice versa.
78
BREATHING
One of the most important aspt:lots of karate is breathing correctiy:.'{he aven~ge person uses his lungs to only 60 per cent of their full capacity, and it is essential fer the karateka (one who practices karate~ to improve Up0D this. The part of the body
that is particularly affected by breathing is ilie lower abdomen, which is 5 to 10 em below the navel. The muscle found in this area must be very strong and taut in order to perform karatewith the utmost efIec,ilvene"s, and the correct breathing technique will improve the muscle tone of this area greatly. Of course, cOJjre6t breathing will also improve the whole body, as well as the mind.
1. Ibuki
This series of breathing techniques is called lbuki in karate, and should be practiced repeatedly on a daily basis. (The pictures at the bottom. of the PIJoEeS show side views of Ibuki.) A-B: Stand with beth hands clenched tightly, and inhale so quietly that no one will Be able to hear you, As you- lnhal , gradually bring your arms up and CC0SS them on eifher side of the head. Inhale slowly and fully, all the time trying to force the air down into the lower abdomen. C-D: When Y0U have inhaled to your fullest eapacity, exhale noisily, ~ryi:ng to force the air eut by using the lower abdomen. While exhaling; uncross your arms and clench your fists and gradually lower them to yoqr stdes. Towards the end of the el(.hruation, tense all the muscles in the body, especially in the abdomen. E: The body at the completion of one breathing
cycle.
82
83
3. Back breatbing
The repeated prac:tiee of (his exercise is very important for the best ~rfo~JIlance in karate, A. Stand with the arms bent slightly at the elbow and the hands held with the palms uE. B. Start to hili.ale,:, graQ1).allybringii:i:g1in.e).tands up to shoulder level.
r • .
61'aduaIfy lower the hands but keep the fingers ;¥Oll were goi'ng to prruS.cl them at opponent.
D,
tensed 'as if
an
E. Holding your breafh,teni;:e the lewerabdemen, sides, and fingertips, 'and extend the bands fomard. F.. From thiS 'position,. relax and exnaJe, gradually lowering your aims to the position in A (palms shouldgradually be turned up:)..
C. Mthe pe:ak6f in:.ilala;tion, stop, ,and tenSe all the :lnusc1~s, e,speeiaUy th~ elbows, legs, and middle fuI.gers.. Gratl~lly' turn the hands palrn down.
85
B. Elikei-s'hdtei-shita-uke,
(palm heel
86
G. Jod.an-se.iken-ts.uki (front view) At the instant that the fist comes in contact with the object, it should be 'tWisted as illustrated. H. Gedan-oroshi pundh) (:lower b.ody drop
87
.. chi. u
(outer band
88
MAWASHI-UKE
This block is one oftl),e
(ROU.NDH,QUSE BL,OCK)
brought I,lp with
in all of karate.
fac~. -C" The right hand .is now extended straight dcwnwards, while the left arm has eontinued in-j[s circular :path across- the face and out 1'0 'the side.
D. The bands are now in position to bleekpunches: 1!he,figh~'hand at shoulder level proteots the upper bod,yand f-ace, the left band in the hip area protects thelowet body and genital ~a. Bpth_defensesrely on the heels of the hands fOr maximum prsteetioa. K. After the blocks, have ~en perfonned, both arms are-extended i,prwatd with the heels of both hands protruding in Sh()tei-oshi Q:>almheel ~hrust).
89
E.
Sid.e view,Qf E.
2. tlidari,.mawasln-,uk_lleft-roundhQu$e_ blQek) Thts-is tlie-sameas tlie rig;ht roun!lbou~e block except 'that it.is ,perfoI,lUed itt 1l1e opp'Osit.e dillecJ;iCin.~ ll§ !S:how~n Q. (i" . 4,'
CIRCULAR MOTION)
1. Migi-enkei-gya(cu-tsuki (right revers,:J thrust in a circular motion) This. technique is especially useful when you are attacked. from behind or from the, side. When attacked in this manner, yap twist your body and perform the TegatanQ.kake (handswof(;t hook), This technique '['orces you to make a Ilmo tum, and C'onspanJpractice Will sharpen, your reaction tlmefor.allmovements of this..Mind.
0
A.. Starting in the forward staIlce, bring your left hand in.front of the genital ar~a in order
to ptotect.it. B. Start moving the left arm up fn the circular motion.
C. Begin to
side as the arm moves b:Clik. D. Then, block the opponent's thrust with Tt;gatam)~kqke (handsword hook).
E. Pulling the opponent off balance the hook, attack with the right arm. with
in
91
1. Migi-tegat~na.uke
A.
In the back_stance. bring both ha;nds to a position intfrorrt of the genital: rea. and to the left side of the body.
C. Continue following, a circular 'path until the bands.are on a level with the left ear.
B
D. At this point, the riijl1t hand crosses over in front of 'the. face and statts to descend. The left band begins to drep' towards the chest. E. The riglit hand is nGw itt position to block the
patterns
of the
92
E. The left hand, is now in pesition to block the thrust and the right hand is guardiJ;lg the vital areas of the body. .
F. The circular movements of tbe hlmds.
93
~HVTHM IN KARATE
Rhythm is defined as any kind of movement q_uicltly tban one wha does- not It would be of characterized by the re~ar recurrence of strong ~eat,'aS'sisfance toa karateka. to become involved and ~eak elements. All things in he universe have in the rhythmic oeeurrences in everyday life such rJIythrn" eitberexter1Jill~ like music, or intema\, as music, dance, and so on. ':(hiS will lead to a li~-e the atoJUie s,~ucture 0f ~ rock. J:lt-e_rpartial~~'fication of ~em~nd' and b~dy which <,yilJ serve arts .are -no el'l,cep,t;~o~, nd th;~ SlU.dClll, Who liaS a a ~s tir.)m fo~d~t1Qn fer grfi)'w:thand e~' renee sense of rhythm will.improve in karatamuch mere ill !th)hqnde:rtak;lqg.
:t4~
'~---..-----
94
3. Kata
.Im.
m (~~t~)
TA.KYOKU 1
1. Start in the RuilJJ-tacht-st.anoo (ready stance). 2. 'Turn to the left and assume the HidCtrj-iimkufs'Utach! (I~ft forward stance) white performing Hidari-
to the right
180' in
Migi-selken--chuddh-oi.tsuki
9. Step forward
with, the _tigQ_t foot and perform (ri_gntmiddle bOdy lUllg~ punch using the normal-fist). 8. Step forward
J1tdari-seiken-(}h/.(aan~()i·tS1Jk.r (!ert
10. Step forward
with the left foot und perfonn middle- body lunge f!lQ1ch using the normal.fist), with 'the right foot and ~el'form middle body
11. Pivot 270-0to the left on the righ-t foot (the left foot should now be in front). 'Then, perform Hidiirfgedan:Oaral (left lower body sweer:b. 12. Perform Migi-chudan·oi-tsuki body lunge punch),
(right middle
97
13. After performing _Migi-chuC/ah-oi-tsuki. swing the right arm to the right and petf'oJirn Migi-gedanbaret; (right lower ~ody sweep). This entails pivoting 180° to tne right on the left foot. 14. Take one step forward arid perform Hidariseiken-ehudan~oi-tBu1ci' (left middle body lunge punch using the
nornral fist).
15. Bring the left foot 'back .next to the right. Turn and step with the left t~ 90° to the left and _perform HiiJari-gedan-barai (left lower body sweep), 16. Step forward and perform Migi,seilten-chuiJanoi-tsJ,lki (rign:f middle 1?ody lunge PQnoh using the
normal fist).
'@
perfofthHidaribody lunge
seiK:en-c/i«aati-Q'i4suki
pundt
18. Tak<f!lone step forward and perform M:igisejke11;-(!hu'([an-oH~uki (Tight middle body Innge. PUI;fQR 'using the normal fist). 19. Turn the back leg areund to the left (the whole body turns 2701'l-),and perform Jiidar;-gei}an-baroi
seike,n-chlJdan,-o;-ts1!-ki (right middle bod)( l,unge punsh using the normal fist).
21. Turn to the right, pivoting on tbe·leftfoot 180°" and petform.Migi~gfdan-bqfdi (right 10werbQdy sweep).
22.
Take- one step forward and 'perform Hidari(left .middle eody lunge. punch using the normal fist).
seike1J-chJU1an-oi-tsuk.i
position.
99
TAIItVOKU 3
1. Starting position is the same as that of the previous- kata.
2. Tum to the left and perform the Hidari~ chudan-nqka-Ilke (left~ middle body block from inside). Here, you should be in the Kokutsu-tachi position (back stance). You win be in this position after each execution of
l{ aka-like.
3. Put the right foot one step forward and perform Migi-oi-tsuki' (right lunge punch) finishing in Zenkutsu-tachi (forward stance), You, will be in this stance following every punch. 4. TurD the right arm to the rfgh~, maj{ing it 180B turn. 5. Perform Migi-€nudan-naka.uke (right middle body block from the inside). At this
time, _ you should be in the Kokutsu-tachi position (bade stance) again. 6; Put the left foot one step forward and perform Hidarl~oi-tsuti (left lunge punch). 7. TUrD the left leg 909 to the left, stepping into Zenkutsu-tac-ht (fcrward'stance) and perform Hldari-gedan-barai (left lower body sweep).
100
8. Take one step forward and perform Migi,jodan-oitsuMi (right upper body lu,nge' punch}.
9. Take one step forward and perform t&u7ci(left' upper body Iunge punch).
Hid4ri~jo.ilan-oi-
10. Then step forward and perform Migijodan-oi.tsuki (right upper body lange punch~. Using the right (09t as a pivoting toot, turn 210 to the left' and perform HidaFi~chudan-naka-uke (left middle body block from the inside).
0
n.
12, 'Fake one step forward and 'perfo~m Migi-chudan-oi· tsuki (right middle bOdY lunge punch).
10t
13. Mak~ a 180 turn to the .right and perform Mfgl"'ciJ,ul/afl.'-tllikq-uke :<right middle body block from the imide).
0
14. Take one step fosward and perform Hithrich,utir:tn-lsukf. (left middle body thrust).
NOTE: The photographs for steps 13 and 14 show the karateka withber hands and feet in the wreng
positions.
15. Mal<:e!l,~Oo tumto tbeleflfand perform Hidari ... ,gff!:id1l~bal'ai 'left 10weL body sweep). 1"ou should be in Ze~kutsUrttiahi position (f'0rwa'fd !it3nce) at this
moment.
16. Step forward and pe~fol'm Migi~Joiliiil. tsuh ... (right upper body thrust),
101