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Different Training Approaches in Karate-A Review

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Different Training Approaches in Karate- A Review

Sajjan Pal, Joginder Yadav, Sheetal Kalra & Bijender Sindhu

SGT University

ABSTRACT
Introduction: ​Karate is a sport of skill and technique. ​It requires high fitness and is dependent on maximum
levels of strength, speed, power, balance, and agility. Therefore, specific training is required to improve the
performance to achieve success in this field.
Aim: ​To identify various training methods for improvement in the sports performance of karate athletes in
terms of physical and physiological variables.
Methods: A literature search in Google Scholar, MEDLINE, and PubMed was conducted with many
keywords. Studies conducted on male athletes or female athletes or both after the year 2005 to present and
published in the English language were included in this review. The present study excluded the studies with
abstract only and not open access. The present study was reported according to the Preferred Reporting Item
for Systematic Reviews and Meta-analysis (PRISMA).
Keywords: ​
karate​ ​athletes, plyometrics, pilates, resistance training, conditioning.

Classification:​​
FOR CODE:​ ​1​ 10699​

Language: ​
English

LJP Copyright ID: 573383

Print ISSN: 2515-5784
Online ISSN: 2515-5792

London Journal of Research in Humanities and Social Sciences

Volume 20 | Issue 14 | Compilation 1.0 382U

© 2020. Sajjan Pal, Joginder Yadav, Sheetal Kalra & Bijender Sindhu. ​This is a research/review paper, distributed under the terms of the
Creative Commons Attribution-Noncom-mercial ​4.0 Unported License ​http://creativecommons.org/licenses/by-nc/4.0/), ​permitting all
noncommercial use, distribution, and reproduction in any medium, provided the original work is properly cited.
 Different Training Approaches in Karate- A
Review
Sajjan Pal,​α​ Joginder Yadav​σ,​ Sheetal Kalra​ρ​ & Bijender Sindhu​Ѡ
____________________________________________
ABSTRACT
Introduction: K​ arate is a sport of skill and
technique. ​It requires high fitness and is
dependent on maximum levels of strength, speed,
power, balance, and agility. Therefore, specific
training is required to improve the performance
to achieve success in this field.
Aim: ​To identify various training methods for
improvement in the sports performance of karate
athletes in terms of physical and physiological
variables.
Methods: A literature search in Google Scholar,
MEDLINE, and PubMed was conducted with
many keywords. Studies conducted on male
athletes or female athletes or both after the year
2005 to present and published in the English
language were included in this review. The
present study excluded the studies with abstract
only and not open access. The present study was
reported according to the Preferred Reporting
Item for Systematic Reviews and Meta-analysis
(PRISMA).
Results: ​The present study included ​a total of
eleven studies. In these eleven studies, a total of
246 karate athletes were investigated. Four
studies have reported the effects of plyometrics
on physical fitness variables. Two studies have
reported the core training or strength training
effects on balance and coordination. One study
included the intervention of stabilization and
equilibrium training effects on karate athletes
with deafness. Virtual reality training and
hypoxic training are new methods of training.
Other training methods reported are H ​ igh
intensity ​intermittent t​ raining ​(HIIT) ​and
combined training.
Conclusion: Specific training programs not only
improve physical fitness but also the
physiological variables also. Till now the
© 2020 London Journals Press
plyometrics is the best training method for the
improvement of motor fitness components in
karate athletes. More studies should focus on the
balance component of physical fitness as it is a
crucial component for karate players.
Keywords: ​karate ​athletes, plyometrics, pilates,
resistance training, conditioning.
Author ​ α​: Ph.D. Scholar, Faculty of Physiotherapy, SGT
London Journal of Research in Humanities and Social Sciences
University, Gurugram.
σ​:​
Professor, Faculty of Physiotherapy, SGT University,
Gurugram.
ρ​:​Associate Professor, School of Physiotherapy,
DPSRU, Delhi.
Ѡ​:​
Assistant Professor, Faculty of Physiotherapy, SGT
University, Gurugram.
I. INTRODUCTION
Karate is a widely practiced game across the
worldwide which means “empty hands” that is a
fight without using weapons against an opponent
[1]. Karate involves repeated sequences of strikes
and defenses. Karate is a competitive sport of
variable position played through sudden
circumstances requiring the player to multiple
reactions and use of methods of defense as well as
attack and require fast performance which
requires a high level of functional efficiency of the
player, which showed a biological adaptation of
the body organs with the requirements of the
game, reflecting his ability to continue in the
performance [2]. Karate fight is a short duration
fight that requires maximal intensity and a high
level of motor and functional skills like speed,
agility, muscle strength, and flexibility,
coordination and balance [3-5]. For successful
performance in sports, muscular strength, power,
and agility are considered as the most important
and critical elements for physical fitness [6-8].
Sports which require throwing, jumping and
Volume 20 | Issue 14 | Compilation 1.0 33
 sprinting, or kicking, then the demand of
high-speed movement and force increases and
there is a need for muscular strength and power to
perform better [9]. In fighting sports, balance and
stability are the keys to successful performance
[10]. Karate the vital importance is given to the
core strengthening because it is needed when
performing punch movements to the opponent
and requires a good balance of karateka [11,12].
Core training programs target muscular
strengthening and motor control of the core
musculature [13]. Pilates is one of the method of
core training which improves flexibility, balance,
muscular strength, and posture, which may be
helpful for enhancing athletic performance
[14-16]. Then, plyometric exercises are receiving
growing attention as potentiating exercises and
London Journal of Research in Humanities and Social Sciences
used by athletes in sports to increase strength and
explosiveness [17]. The use of a training program
attempts to increase optimal gains in strength,
power, motor performance of an athlete [18,19].
To prepare more professional athletes for the
national, international, and Olympics, the
scientific findings of training programs are
essential for the athletes or sports experts or
coaches. It seems crucial to take advantage of the
best exercise or training methods, and it should be
chosen wisely by experienced coaches [20]. Karate
requires high fitness and is dependent on
maximum levels of strength, speed, power, and
agility [21]. Exercise training should provide
stimulation for the development of the
components of fitness and create a situation to
develop the body [22]. Keeping into account the
importance of the karate in recent years, it is
necessary to study the effects of various training
protocols in this sport. Strength and conditioning
specialists, athletes, and coaches should be aware
of different and advance training protocols and
their effects on sports performance and to achieve
success in the sports. Thus, the present study
aimed to identify different protocols for the
enhancement of sports performance by the
athletes in the field of karate.
Different Training Approaches in Karate- A Systematic Review
34 Volume 20 | Issue 14 | Compilation 1.0
II. MATERIALS AND METHODS
2.1 Search Strategy
A literature search in Google Scholar, MEDLINE,
and PubMed was conducted. The following
keywords were used in combination: karate
athletes, training, plyometrics, pilates, resistance
training, karate training, balance training,
Karetaka, Kumite, Kata, strength training, skill
training, coordination, agility, power, speed,
physical fitness, and anaerobic performance.
Furthermore, the reference list of all original
articles retrieved was manually searched for
potentially eligible articles which were included if
relevant.
2.2 Inclusion and Exclusion criteria
Participants were not restricted to age or sex, but
only karate athletes were considered. The
included studies were required to meet the
following inclusion criteria: (a) Studies conducted
on male athletes or female athletes or both (b)
Articles published in English language (c) Articles
published after the year 2005 to present included
in this review. Studies with abstract only or
studies that were not open access were excluded.
2.3 Data extraction and Analysis
Figure 1 presents the flow chart of the results of
the systematic search conducted. Firstly the
eligibility of each retrieved record was assessed
based on the title and abstract. If the information
was unclear, the full-text article screened and
articles excluded, not satisfying the inclusion
criteria. Secondly, all included studies were
re-screened by reading the full-text articles. The
included studies were required to meet the
inclusion criteria. After the double screening,
eleven studies were retrieved from the electronic
search in the international databases.
© 2020 London Journals Press
 Records identified Additional records
Identification

through database identified through other

searched (n=91) sources (n= 5)

Records after duplicate removed (n= 58)

Screening

Records
Records screened (n=58) excluded

London Journal of Research in Humanities and Social Sciences

(n= 28)
Eligilbility

Full text articles assessed for eligibility Full text articles

(n= 30) excluded (n=20)

Irrelevant topics
(n=9)
Included

Non English data

(n=4)
Studies included in the
systematic review (n=11) Abstracts (n=7)

Figure 1:​Flow chart presenting the selection process of included studies

Different Training Approaches in Karate- A Systematic Review

© 2020 London Journals Press Volume 20 | Issue 14 | Compilation 1.0 35

 III. RESULTS karate athletes were investigated in these 11
studies. The focus of the present systematic
The results of the present study are reported
review was on original articles that investigated
according to the Preferred Reporting Item for
the effects of various training methods on physical
Systematic Reviews and Meta-analysis (PRISMA).
and physiological variables in karate players.
A total of eleven studies were retrieved from the
Table 2 showed the groups, protocol of different
systematic search. Table 1 showed the purpose,
training methods with duration, outcome
sample size, type of training for karate players and
measurements and results of the study.
conclusion of the included studies. A total of 246

Table 1:​Studies with different training approaches

Type of
Author (year) Purpose Sample Conclusion
training
To compare and investigate
the effect of stabilization
Stabilization Both the training methods had
training and equilibrium
Akinoglu and 27 karate and improved the balance and hip
training on hip muscle stren-
London Journal of Research in Humanities and Social Sciences

Kocahan [23] athletes equilibrium muscle strength in karate players

gth and balance performance
training with deafness.
of karate athletes with
deafness.
To investigate the effects of
Virtual It concluded that VR training
Petri et al. virtual reality in sports 15 karate
reality improved the response behavior
[24] specific response behavior of athletes
training of karate athletes.
karate athletes.
Functional
strength It concluded that functional
To examine the effect of
Seelan and training, strength training, skill training
functional strength training 60 karate
Subradeepan karate skill and combine training had
and karate skill training on players
[25] training and significantly improved the
coordination karate players.
combined coordination of karate players.
training
To prove effects of
Plyometric It was found that plyometrics and
plyometric and cluster 18 female
Aminaei et and cluster cluster resistance training
resistance training on power karate
al. [26] resistance improved the physical fitness of
and strength in karate players
training players.
players.
To develop a method of Hypoxic training increased
Rovniy et al. hypoxic training to increase 9 karate Hypoxic adaptability of hypoxia and
[27] the level of physical fitness players training anaerobic performance of karate
in karate players. players.
To investigate the effects of Plyometric exercises can be
Margaritopo plyometric training on round 10 elite included in the warm-up sessions
Plyometric
ulos et al. kick force and jumping karate to improve the jumping
training
[28] performance in elite karate players performance parameters in elite
athletes. karate athletes.
The results showed the
20
To explore the effects of core improvement in the spinning
female
Kamal [29] training on spinning wheel Core training wheel kick and other variables like
karate
kick and physical variables. strength, power, balance and
players
reaction speed.

Different Training Approaches in Karate- A Systematic Review

36 Volume 20 | Issue 14 | Compilation 1.0 © 2020 London Journals Press

 To investigate the effects of
Plyometrics It showed that plyometrics
plyometrics along with
Gargari et al. 22 karate with specific exercises along with specific
specific karate practice on
[30] players karate karate practice increased the
physical performance of
practice anaerobic power of legs of players.
karate players.
To investigate the effects of 6 Combined The results showed that combined
Davaran et weeks of combined training 36 karate training training improved the strength,
al. [31] on strength, power and players (plyometric- power and agility of karate
agility of karate players. sprint) players.
To investigate the effects of High It was found that high intensity
high intensity intermittent intensity training for 7 weeks improved VO​2
Ravier et al. 17 karate
training on aerobic and intermittent max and anaerobic capacity of
[32] athletes
anaerobic performance of training karate players.
karate players (HIIT)
To identify the impact of It concluded that training with
12 female Maximum
Hassan et al. maximum intensity training maximum intensity promotes the
karate intensity
[33] on gene expression of karate concentration of RNA and hence
players training
players. resists fatigue.

London Journal of Research in Humanities and Social Sciences

Table 2:​​Different training methods with protocol

Duration Outcome
Author (year) Groups Training protocol Results
(weeks) variables

30 min per day and 5 days

per week Isokinetic
stabilization training
Improvement in
Stabilization (IsoMed 2000 device) for
both groups
training 30 min - 3 sets of 1 min Hip
(P<0.05)
Akinoglu and (n=13) exercises with 10 muscle
6 weeks Balance was more
Kocahan [23] Equilibrium repetitions Equilibrium strength
better in
training training (push-pull Balance
Equilibrium
(n=14) exercises, different
training group
directions and hand
positions) for 30 min- 3
sets of 10 min each
Phase 1: Group
A intervention
group (n=8)
and group B
No significant
control (n=7)
differences
Phase 2: 4 sets of 6-8 attacks per Reaction
Petri et al. [24] 8 weeks (P>0.05) for
Group A session with 2 min break time
reaction time and
control and
motor response
group B
intervention
Non karate
group (n=14)

Different Training Approaches in Karate- A Systematic Review

© 2020 London Journals Press Volume 20 | Issue 14 | Compilation 1.0 37

 Group
I-Functional
training group
31.89%
Group II-
improvement in
Karate skill one session a day (60
Group I
training group minutes) Coordinati
Seelan and 21.67%
Group Training for 5 days per on
Subradeepan 12 weeks improvement in
III-Combined week –AHWT
[25] Group II
functional Included warm up and Test
39.82%
strength and cool down
improvement in
karate skill
Group III
training
Group
IV-Control
General fitness for 2
Equal
Plyometric weeks- 3 times per week
improvement in
Aminaei et al. training (n=9) 3 sets of 60-80% of 1 RM Strength
9 weeks explosive power
[26] Cluster Strength phase for 4 Power
and strength of
London Journal of Research in Humanities and Social Sciences

training (n=9) weeks

both groups
Power phase for 3 weeks
Normobaric hypoxic
Increase in FeCO​2
training-10 sessions of
Experimental HB in initial stages
Rovniy et al. training Not
(n=9) FeO​2 Decrease in FeCO​2
[27] Each session- 10 series of specified
Control (n=9) FeCO​2 after hypoxic
hypoxic exposure in a
training
closed space
RKF Significant
5-6 times per week (120
Intervention CMJH increase only in
minutes/session)
Margaritopoulo (n=10) CMJP CMJ height after
3 sets of five tuck jumps 1 week
s et al. [28] Inactivity CMJRP third trial
with three trials of 10 min
(n=10) CMJF Increase in RKF in
of rest
CMJFRD first trial
Experimental group- Core
strength exercises SLJ
Experimental
Core musculature SMBT Improvement in
Kamal [29] (n=10) 10 weeks
exercises DBT all variables
Control (n=10)
Control- traditional CST
exercises
Plyometrics (PL) +
Specific karate practice
(SP)
Jumps from height of Increase in
Intervention
80cm box VJ number of vertical
Gargari et al. (PL+SP) (n=9)
Jumps over a cone and Acute TLB jumps
[30] Control (SP)
obstacle AT (4*9) No changes in TLB
group (n=13)
Madison Ball throwing and AT
over the chest
SP for 45 minutes

Experimental Significant
Experimental group-
Davaran et al. group (n=18) Strength improvement in
plyometric speed training 6 weeks
[31] Control group (1RM) the strength,
with karate training
(n=18) power and agility

Different Training Approaches in Karate- A Systematic Review

38 Volume 20 | Issue 14 | Compilation 1.0 © 2020 London Journals Press

 3 sessions per week for Power
30-45 min (Sargant
Low velocity hopscotch test)
and jumps, jumps over the Speed (45
cones, boxes and fast m speed
sprints test
Control group- only karate Agility
training (Illinois
test)
4-5 times of karate
training per week
MAOD
HIIT (n=9) 7–9 sets of 20-second
(mL/kg​-1​) Increase MAOD
Ravier et al. Control (n=8) running at 140% VO2 max
6-7 weeks VO​2​ max and VO2 max in
[32] with 15 second rest
(ml kg​-1 HIIT group
intervals (twice per week)
min​-1​)
+ karate training as in the
control group
Increase in the
RNA

London Journal of Research in Humanities and Social Sciences

Lactic acid
concentration
RNA
Maximum intensity Decrease lactic
concentrat
training for 90 minutes acid
Hassan et al. Karate group ion
Acute bout of endurance Acute Improvement in
[33] (n=12) Anaerobic
and resistance training anaerobic capacity
capacity
Improvement in
Power
power and speed
Speed
of kicks and
punches
*AHWT: Alternate Hand Wall Toss Test; HB: Heartbeat; FeO​2​: Concentration of oxygen in the exhalation;
FeCO​2​: Concentration of carbon dioxide in an exhalation; RKF: Round kick force; CMJH: Counter movement
jump height; CMJP: Counter movement jump power; CMJRP: Counter movement jump relative power;
CMJRF: Counter movement jump force; CMJRFD: Counter movement jump rate of force development; SLJ:
Standing long jump test; SMBT: Seated Medicine Ball Throw; DBT: Dynamic Balance Test; CST: Core Muscle
Strength & Stability Test; VJ: Vertical Jump; TLB: Trajectory Length of the Ball; AT: Agility Test; RM:
Repetition Maximum; HIIT: High-intensity Intermittent Training; MAOD: Maximal Accumulated Oxygen
Decit; VO​2​ max: Maximal oxygen consumption; RNA: Ribosome nucleic acid

IV. DISCUSSION [26,28,30,31]. Table 2 showed the description of

different training protocols. However, most of the
Based on the information in Table 1, different
study did not include the full description of
training types were used like the core training,
training protocols [24, 25, 29,30,33]. The training
plyometric training, hypoxic training,
programs varied from acute or immediate effects
high-intensity intermittent training, combined
to 12 weeks. Plyometric training is widely used as
training, virtual training, and equilibrium and
a training method in karate to improve the
stabilization training to improve the sports
efficiency of the stretch-shortening cycle [34,35].
performance of karate athletes. Only one study
It was reported that it resulted in increased in
investigated the effects on karate athletes with
muscle power and muscle activity by stimulation
deafness which showed the improved balance by
of the neural systems [36-38]. The present study
the use of stabilization and equilibrium training
has shown the improvement in physical variables
[23]. Four studies have investigated the effects of
like strength, power, agility and speed by the
plyometric training on physical variables or the
plyometric or combined training (plyometric with
physical performance of the karate athletes

Different Training Approaches in Karate- A Systematic Review

© 2020 London Journals Press Volume 20 | Issue 14 | Compilation 1.0 39

 sprint training or plyometric with specific karate
training). A recent study by Boyat et al. showed
the positive effects of the combined training
(resistance and plyometric training) on the upper
and lower limb strength in Indian taekwondo
players [39]. The plyometric training also
improved the sports-specific skills or parameters
like jumping performance, round kick force,
counter movement jump height or power or
relative power, and counter movement jump force
or the rate of development of force [28]. In karate
athletes, the round kick force was significantly
and positively correlated with lower limb strength
or performance (CMJ height, power, relative
power and force), and able to gain the physical
fitness abilities in optimizing or improving the
technical performance of an athlete [40]. This
London Journal of Research in Humanities and Social Sciences
result is of practical relevance because in karate
sports performance, strategies should aim to
maximize muscle power and force and is of great
importance for karate athletes. A study by Adams
et al. had shown the effects of combined training
(plyometrics and squat training) on vertical jump
by increasing the thigh hip power production in
karate athletes [41].Thus, plyometric training is
the best method to improve sports performance.
The most important goal of strength training is to
focus on core [42]. Balance is the key element in
the Karate training and improved by the training
of the core [43]. The present study has identified
that functional strength training and core
straining intervention were found to improve
strength, power, balance, and coordination in
karate players [25,29].
Karate is an intensive motor activity as it is
carried out under anaerobic conditions of
submaximal intensity. There is only one study
found which investigated the effects of HIIT
(High-intensity intermittent training) on
anaerobic performance of karate athletes and
showed the improvement in the physiological
variables like aerobic capacity and VO​2 max of
players by improving the level of (MAOD)
maximal accumulated oxygen decit [32].
Evidence had reported that along with the
anaerobic performance, speed-strength endura-
nce also depends upon hypoxic adaptability
[44,45]. Because the physical loads, when
Different Training Approaches in Karate- A Systematic Review
40 Volume 20 | Issue 14 | Compilation 1.0
combining with hypoxic exposure, it leads to
improvement in the training of athletes [46-48].
Rovniy et al. found that the hypoxic training
increased the adaptability of hypoxia and
anaerobic performance of karate players and
determined the effectiveness of hypoxia exposure
in the competitive activity by raising the level of
special physical fitness of karate athletes [27]. The
new training method found by the present study
was the Virtual Reality (VR) training which was
the first intervention study to improve the
reaction time or response behavior in young
athletes when integrated into conventional
training. It has the advantage that virtual
attackers do not fatigue and so, able to perform
natural but repeatable attacks against opponent
[24]. The results were consistent with the similar
study done by Milazzo et al. who also reported a
good response time and accuracy due to
perceptual training intervention [49]. Thus, VR is
a new intervention and suitable tool for
improvement in the motor behavior of karate
(Kumite) athletes.
V. CONCLUSION
The specific training programs are essential to
improve sports performance. Specific training
programs not only improve the physical fitness
but also the physiological variables also. Till now
the plyometrics is the best training method for the
improvement of motor fitness components in
karate athletes. There is a high requirement of
improvement in motor fitness and sports specific
skills in karate. So, athletes or coaches should
choose a training program wisely which is specific
in nature and to achieve success in their field.
F​URTHER​ S​COPE:​
More studies are needed to improve the gaze
behavior with virtual training method. And more
scientific and analytical studies are required that
should focus on the balance component of
physical fitness as it is a main component for
karate players to achieve success in this field.
Acknowledgment:​
None.
Source of funding:
Not applicable.
© 2020 London Journals Press

Conflict of interest:
No conflict of interest.
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