Pediatric Exercise Science, 1997,9, 55-64

O 1997 Human Kinetics Publishers, Inc.

The Effect of Karate Training on Flexibility,

Muscle Strength, and Balance in
8- to 13-Year-Old Boys

Mariona A. Violan, Eric W. Small, Merrilee N. Zetaruk,

and Lyle J. Micheli

The effect of 6 months of twice weekly karate training on flexibility, balance,

and strength was evaluated in 14 boys who perform karate as beginners (age
M = 10.3 f 1.8) and a group of the same age who had never been involved in
+
martial arts (n = 10; age M = 10.9 1.4). All subjects were pretested and
posttested on the following: flexibility of upper extremity (shoulder), ham-
strings and quadriceps; strength, including handgrip strength and concentric
flexionlextension of quadriceps; and balance, with eyes either open or closed.
After 6 months, the tests were evaluated and compared by groups. The results
showed the karate group made significant gains on quadriceps flexibility and
balance with eyes closed. By improving flexibility, balance, and strength, ka-
rate improves three of the basic fitness components that are very important for
preventing sport injuries in the growing years.
Approximately 1.5 to 2 million Americans are involved in martial arts, about
20% of whom are children (14,21). Karate is becoming increasingly popular among .
children in the United States. The activity gives participants a sense of physical
and mental fulfillment and develops qualities such as respect, discipline, concen-
tration, patience, and self-confidence in the young karateka. In addition, training
in martial arts has been show to decrease hostility (16).
Few published studies have evaluated the physiological characteristics in
martial arts. It has been shown that strength and flexibility increase in adult or elite
martial arts athletes (4). To date, there are no reports comparing the effect of karate
training on flexibility, balance, and strength in beginners, especially children.
It is well known that flexibility, strength, and balance are three of the basic
fitness components (10,23), and improving strength and flexibility may help pre-
vent sports injuries (5, 18,20). The purpose of this study is to evaluate the effect of
6 months of karate training on strength, flexibility, and static balance in 8- to 13-
year old boys with no previous martial arts experience and compared with a group
of boys involved in recreational sports.

Mariona A. Violan, Eric W. Small, Merrilee N. Zetaruk, and Lyle J. Micheli are with
the Division of Sports Medicine, Children's Hospital, 300 Longwood Avenue, Boston, MA
02115.
 56 - Violan, Small, Zetaruk, and Micheli

Methods
Subjects
Subjects were selected from a beginner's class at a Boston area private karate school
(Uechi-Ryu style). The control group consisted of boys who had never been involved
in martial arts but who participated in recreational sports. The boys and their parents
were informed about the purpose of this study, and written consent was obtained from
the parents or legal guardians. Eighteen boys from a karate school were self-selected.
The 14 boys who finished the study participated in karate class twice a week for 60-
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70 rnin each session (age range = 8-13, M = 10.2 2.0 ). Ten other boys, ages 8-12
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(M = 10.9 1.4) were asked to volunteer in this study. These boys had never done
martial arts before, and were primarily involved in recreational sports such baseball,
football, and basketball up to 3 days a week (60-90 minutes each session). Both
groups participated in physical education classes.
The karate group had the same instructor for 6 months, and the sessions fol-
lowed the same methodology according to Uechi-Ryu style. The class has five parts:
1. Warm-up using Uechi-Ryu technique, initialized from feet and ending on
neck (footlankle rotation and stretching, kneelleg stretching with leg lift and
kicking, waistltrunk stretching and rotations, shoulderlarm double crossing
and stretching, and finally neck stretching). (10-13 min)
2. Exercises of blocking with both arms, specifically Uechi-Ryu arm move-
ments. (2-4 min)
3. Study and practice of katas in three times: (a) slow dynamic tension, (b)
relax and speed, and (c) entire body at the same time. (15 rnin)
4. Technique exercise, comprising 13 exercises of blocking and striking, al-
ways beginning with blocking. After this exercise is kata performance. Three
to four katas are taught for the first 6 months. These were practiced several
times for improvement and memorization. (20 min)
5. Applications and body toughening exercises, stretchingexercises, self-control,
and bowing. (10 min)
All subjects were tested on two occasions: at the start of karate training, and
at 6 month into karate season. At the same time, the control group was also tested.
Baseline characteristics were also tested of the two groups and they are shown in
Table 1.

Table 1 Baseline Characteristics

Karate group (n = 14) , Control group (n = 10)

Age 10.2 f 2.0

Height (cm) 136 f 9.4
Weight (kg) +
30.9 6.4
Sum of skinfolds (mm) +
13.6 5.5

+
Note. Values are M SD.
 Effect of Karate Training-57

AnthropometricMeasurements
Weight was measured in kilograms by a scale with subjects wearing shorts and no
shoes. Height was recorded in centimeters, without shoes and in maximal inspira-
tion. For sum of skinfolds, two skinfolds were measured using a Lange skinfold
caliper; sites tested were triceps and subscapular (2). Each site was measured three
consecutive times. The sum of skinfolds and the mean of three scores was re-
corded. Many parameters were tested by an experienced group of physicians and
physical therapists, and they will be discussed in turn.
Flexibility. Static flexibility (passive flexibility that refers to the range of
motion of joints) was measured, with the best of three attempts was used for analy-
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sis. The following areas were tested:

Upper Extremities: The test for shoulder flexibility consisted of raising the
right elbow and reaching the right hand down between the shoulder blades
while the left hand was placed in the small of the back with the palm facing
outward. The distance between the fingertips was measured in centimeters
and was recorded as "overlap." Positive numbers indicate overlap and nega-
tive numbers denote no overlap (1, 5, 17).
Hamstring: Hamstring flexibility was tested with the subject in a supine
position, both the hip and the knee at 90". The examiner then extended the
knee slowly until muscle resistance was felt, taking care to avoid a change
of hip position and keeping the lower back flat. The degree of extension
from the starting position was measured (1,5, 8).
Quadriceps: The Ely test (1) was used. The examiner slowly flexed the knee
of the prone subject until muscle resistance was felt. In this test, the hip
should not flex; if the subject has tight quadriceps, the heel will not reach the
buttocks, or will do so only if the pelvis (on the same side) rises up off the
table (8).

Static Balance. Static balance refers to the ability of the subject to main-
tain bodily equilibrium with eyes either open or closed. To evaluate this, the Fla-
mingo test was performed (10). The subjects stood with their preferred foot
lengthwise on a wooden rail (1.5 in. high, .75 in. wide, 24 in. long). The subjects
maintained balance with their hands on their hips. The length of the time was
recorded in seconds and ended when any part of the body touched the floor or
when either hand was removed from the hips. The same test was repeated with
eyes closed. The best of three trials was recorded.
Handgrip Strength. Right handgrip strength was measured three times
with a grip dynamometer (JAMAR), which measures strength (kilograms force)
isometrically by compression of a spring. The procedure was as follows: The sub-
ject stood in an erect position, with arm at a side and elbow flexed at 90°, held the
grip dynamometer comfortably in one hand. The subject then gripped the dyna-
mometer as hard as possible. The best of three trials was recorded.
Leg Muscle Strength. The assessment of right knee extensor and flexor
muscle strength at a 60'1s was done using isokinetic testing with a Kin-Corn dyna-
mometer. Each subject's maximal concentric quadriceps femoris muscle strength
during an isokinetic movement at 60'1s. was tested. The subject's back was sup-
ported by the backrest, and the right knee was placed next to the lever arm.Straps
 58 - Violan, Small, Zetaruk, and Micheli

were placed across the pelvis and the distal thigh. Measurements were done in
newtons. We tested the concentric peak extension (CPE) and the concentric peak
flexion (CPF) three times each on the right leg (13, 14, 15). The best of three
attempts was recorded.
All values of muscle strength were expressed in absolute terms or as weight-
adjusted strength: strength divided by body weight multiplied by 100to yield muscle
strength in terms of percent body weight.

StatisticalAnalysis
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Data are expressed as mean standard deviation (Mf SD). The differences be-
tween groups and time interactions were analyzed by analysis of covariance for
repeated measures, with pretest data corrected for initial differences between
groups. Data analysis and calculations were performed with SuperANOVA statis-
tical package (Abacus Concepts, Berkeley, CA). A p < .05 was considered signifi-
cant.

Results
Fourteen of the 18 boys completed the study. Only one subject dropped out of the
karate program, and the other 3 subjects failed to show up for follow-up testing.
All subjects from the control group were pre- and posttested. Only one dropped
out of his sport activities at 2 months, but not for medical reasons. When baseline
characteristics of both groups (Table 1) were compared, the karate group had lower
body weight, shorter stature, and a lower sum of skinfolds. However, we believe
that it is unlikely that the differences in anthropometricparameters between groups
at the beginning of the study could have influenced the outcome in flexibility and
equilibrium observed after the training period.
After 6 months of karate training, the karate group showed gains in all pa-
rameters tested, the most significant increases being in quadriceps flexibility,ham-
string flexibility, balance (eyes closed), quadriceps strength (CPE), and handgrip
strength. The control group showed improvement in scores, excluding balance and
CPEICPF, which decreased.
A comparison of the quadriceps flexibility before training reveals a similar
+
range of motion for both the karate and the control group (130.4 8.0 and 128.7
k1.3, respectively).After 6 months, quadriceps flexibility increased in both groups;
however, only the karate group improvement was high. When we compared the
improvement of quadriceps flexibility in the karate group with that of the control
group, we found that the greater increase in karate was statistically significant O)<
.03). At the beginning of the study, hamstring flexibility was greater in the control
group than in the karate group. On follow-up testing, the hamstring flexibility was
similar between the two groups. The amount of change in the karate group com-
pared with the control group was not statistically significant. Shoulder flexibility
testing showed no significant changes in either group (see Table 2).
The control group was stronger before the study, but after 6 months, no sta-
tistical differences were noted when compared to karate group, suggesting a de-
crease on CPE and CPF for the control group. The difference between these changes
did not reach statistical significance when compared over time between groups
(see Table 3).
 Table 2 Changes in Flexibility
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Karate (n = 14) Control (n = 10)

Pretest Posttest Change Pretest Posttest Change pa

Quadriceps flexibility (degrees) 130.4 f 8.0 143.1 k 7.1 12.7 k 10.7 128.7 k 1.3 135.8 f 6.4 7.1 k 10.4 .03
Hamstring flexibility (degrees) 29k13.3 40.2k9.2 11.1k11.2 39.7 k 11.1 42.6 f 7.4 2.9 f 11.3 ns
Shoulder flexibility (cm) 3.9 k 4.6 4.7 k 5.4 0.8 k 4.2 -1.2 k 4.8 0.2 f 5.3 1.4 f 4.1 ns

Note. Values are M f SD.

"p values refer to the comparison between karate and control group.

Table 3 Changes in Strength

Karate (n = 14) Control (n = 10)

rn
f:
0
Pretest Posttest Change Pretest Posttest Change pa S

Handgrip strength (kg) 19.3 k 3.8 20.6 4 + +

1.3 1.5 25.5 f 6.1 26 k 6.4 0.5 k 0.9
ns
-
-
$
Concentric peak extension (Nw) 191.8 f 99 214 k 89.2 22.6 k 35.7 278 k 18 264.3 k 118.2 -14.2 1t 84.1 ns
Concentric peak flexion (Nw) 94.6-t-41.2 106k 37.4 11.3 k 19.5 150f 50.1 145.6f48.2 -4.3 k 18 ns 2-
Z.
3
0
+
Note. Values are M SD. I
VI
"pvalues refer to the comparison between karate and control group. (D
 60 - Violan, Small, Zetanrk, and Micheli

Balance showed a decrease in scores in the control group, this decrease was
seen with eyes open, as well as with eyes closed. In contrast, boys in the karate
group improved their balance. When results were compared by groups, balance
with eyes closed was statistically significant ( p = .007) (see Table 4). Balance with
eyes closed or open was superior in the karate group, even before the training, and
the gains in this group were much greater in balance with eyes open.

Discussion
Strength, flexibility, and balance are three of the basic fitness, components (10,23).
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Other important componentsare speed, coordination,cardiovascularendurance, mus-

cular endurance, and body composition (5). This study demonstrates results that boys
participating in karate trainingmade improvements in flexibility, especially quadri-
ceps, as well as balance (eyes closed) when compared to an age-matched control
group. The karate group showed an increase in all strength tests, whereas the control
group actually showed a decrease. However this change did not demonstrate statisti-
cal significance when compared over time between groups. .
Flexibility is an important factor in human athletic performance and in injury
prevention (7,16). It is one of the five specific components of health-related physical
fitness. It is well known that some sports such as figure skating, gymnastics, ballet,
and diving require good flexibility for proficient performance. Flexibility exercises
have become an integral part of preseason and in-season training. Furthermore, the
necessary type and location of flexibility varies for different sports. The value of flex-
ibility for optimal athletic performance and prevention of injuries is well recognized
(5). It is particularly important during times of maximal growth. Flexibility tends to
decrease to minimal levels between the ages of 10 and 12 (5, 15, 22), which is the
period of maximal linear growth, and then improves again toward early adulthood
(24). Bones grow more quickly than muscles and tendons, which results in decreased
flexibility. ~ e v e l o ~tissues
i n ~ such as bone, articularcartilage,and tendon-bone junc-
tions are more susceptible to injury (15). The aforementioned reasons emphasize the
importance of flexibility training during the growth spurt.
The boys who were involved in karate training twice a week for 60 min per
session, which included approximate 10 min of stretching exercises before and after
class, did not show evidence of a relative decrease in flexibility during the period of
maximal linear growth. In the general population, a decrease in flexibility usually
occurs at this stage of development.As mentioned in the Results section, there was a
highly significantdifference in improvement of quadricepsflexibility when the karate
and control groups were compared.
Karate training includes both static and dynamic stretching when participants
are learning skills. Short muscles increase the risk of sports injuries to muscle-ten-
dons, bones, and physes, especially during the prepubescent period; a joint with less
than full range of motion is equally vulnerable (5, 15, 19). We did not find flexibility
imbalances that are a cause of overuse injuries (18,20) in this age group.
One,of the variables believed to be very important for developing fundamental
motor skill is balance, either static (stationary body) or dynamic (while moving). In
general, there is no significant improvementin static balance among 8- to 12-year-old
boys who have not received specific training in this area. (3). Furthermore, some
research indicates that balance control may actually decreasebetween 10and 12years
of age. (13). Opportunities to participate in sports such as baseball or softball may
improve the development of specific skills like balance.
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 62 - Violan, Small, Zetaruk, and Micheli

The karate group showed a greater improvement in balance with eyes closed
than with eyes open than did the control group. One explanation is that karate
training indirectly improves body equilibrium through specific movements and
correct body alignment. For example, proper alignment of the feet, knees, hips,
and spine aids in balance during techniques such as kicking and blocking. Without
the aid of visual input, proprioception becomes relatively more important for bal-
ance. Our study suggests that karate training results in greater improvement in
proprioception than in visual input as components of balance.
Strength in lower and upper extremities rises steadily starting from ages 8-
12 years, with further rapid increases in boys occumng even after longitudinal and
ponderal growth has ceased (11, 25). It is known that muscle strength increases
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parallel to growth at this age (9, 12). Recent studies have shown that children are
able to increase strength
- by. resistance training, but are less likely to increase muscle
bulk in a strength-training program. There i s clear evidence-of improvement in
strength with resistance training; however, muscle hypertrophy and increased body
mass seldom occurs beyond that associated with normal growth (12). One hypoth-
esis to explain this observation is that strength depends not only on an increase in
muscle mass, but also on a qualitative developmental process (24).
Muscle strength in the lower extremities increased in the karate group; how-
ever, one would have expected a greater increase in strength in the control group
given its higher rate of linear growth. Trends of improvement in PCE and CPF
occur among karate group. Because there was no increase within the control group,
it is likely that karate training may results in increase in lower extremity strength.
Handgrip strength increased in both groups; however, when the increase in
each group was compared, there was no statistical significance between the karate
group and the controls. One possible explanation is that the recreational activities
the control group was involved in (e.g., baseball, football) helped develop handgrip
strength to the same extent that the Uechi-Ryu karate techniques developed those
of the karate group. The Uechi-Ryu karate style uses open-hand tech-
niques. Other karate styles that concentrate on closed-fist techniques (e.g., Shotokan)
may result in greater increases in handgrip strength.
The increases in flexibility and balance were more significant in the karate
group than in the control group, but it is important to note that fewer hours of
training were done by children in the karate group. This means that the specific
improvements are not due solely to the number of hours of training, but are a
response to sport-specific skills.
In conclusion, the nature of karate training selectively improves flexibility of
the quadriceps and static balance, especially eyes closed in 8- to 13-year-old boys.
These results show that karate training twice a week may improve static flexibility
and balance. Karate can be an effective method for improving range of motion, bal-
ance, and conditioning in boys of this age group. Research has shown that good muscle
balance in terms of strength and flexibility decreases the risk of overuse injuries. By
improving the range of motion and strength, karate training may help prevent sports
injuries, but further research needs to be done to confirm this hypothesis.

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