Full mat!

The mat's looking pretty full nowadays. With a large class it's starting to get cramped during warm-ups:

Warming up with some breakfalls

And it's really full when everyone stretches out:

The class at rest

Flying practice

Judo doesn't teach you to fly, but you will learn to fall (safely).

A couple of weeks ago Lisa and Ash brought their digital SLRs to class and captured some nice action shots:

Up in the air

Seoi otoshi (4th shoulder throw): Sensei Dan, tori; Brenton, uke

Hane goshi (6th hip throw): Damian & Lizzie

Hane goshi (reverse angle):  John, tori; Ash, uke 

Remember to breakfall

The moment before landing

Lejoe's breakfall is a blur

Self-defence Kata (December 2009)

For the last couple of classes I have been working with my class to create an original kata for part of the kata display on Presentation Day, later this month.

Last year we invented an original kata, The Kata of Possibility.  It proved to be a very rewarding experience, an opportunity for the class to work together as a group to show some of what they have learned to an appreciative audience.

We've still got one more class to finalize and polish up our new kata, especially the formalities, but after last night we have the outline.

Part I: Defences against Grabs

Attack 1a: Double lapel grab (with optional knee to groin)

Some defences: Side wrist throw, 2nd hip throw, 2nd leg throw (knee variation)

Attack 1b: Single lapel grab and punch to the face

Some defences: Double-strike turning throw, 1st leg throw, elbow roll submission, 2nd hip throw (after crossing uke up)

Attack 1c: Front hair grab

Defence: Retreating wrist-lock

Part II: Defences against Chokes

Attack 2a: 4th strangle from behind

Some defences: 1st shoulder throw, 1st leg throw (when dragged backwards)

Attack 2b: Front choke with straight arms

Some defences: 3rd hip throw, 3rd leg throw (when pushed backwards), "Cap'n Kirk" escape

Attack 2c: Headlock while walking forward

Defence: Sutemi between legs, transitioning into first immobilization

Part III: Defences against Strikes

Attack 3a: Right hand jab from southpaw stance
Some defences: 1st leg throw, 1st shoulder throw

Attack 3b: Haymaker

Some defences: 2nd hip thow, 1st shoulder throw, nurse's grip gooseneck

Attack 3c: Wild rush / push to chest

Defence: Drop to hands and knees (side-on)

Typically, I started with some more ambitious ideas for this kata, but over a few "workshop" sessions we've arrived at something suitable for the present group, and largely put together from their suggestions and experiments.

For each of the first two attacks in every category each pair demonstrates a different technique, one after the other, but for the final attack in the category all pairs employ the same defence, simultaneously.

In future years, I intend to work with my class on some of the traditional judo kata.  This year Sempai Tim from Monash Clayton and I will present Katame-no-kata, the kata of groundwork, and other black-belts will also be presenting traditional kata.

Thanks to my models -- Brenton (orange) and Le Joe (purple) -- for the quick photo shoot!

What on earth is that technique?

I'll start with an easy one:

What on earth is the technique you’re trying to do in that picture? If it’s ude-giri your hand is too high up his arm (pressing down on his shoulder or the upper part of his arm isn’t going to do much), for waki-gatame you’re standing too upright and it can’t be just kote-mawashi since it’s impossible to put enough pressure on the wrist in that position. Besides that kiba-dachi, while traditional, is not a great stance for that position since he can just plant his knee into yours and you’ll collapse, losing the hold. -- Zara

This is reference to a now retired side-bar image, actually taken from a past post and reproduced below:

In Jiu-Jitsu formal stances are typically used transitionally, and are learned in the context of actual application. For example, in this photo I am applying a reverse-armbar -- a restraint and control technique -- from a horse-riding stance:

A reverse armbar

From here I could take Adam down to the ground or move into a more mobile lock to better escort him to the local police station. Either way I would not need to stay in this position for very long.

Of the techniques listed, I'd say it's closest to waki-gatame:

Standing waki-gatame

Think of it as a variation.

The neat thing about the reverse-armbar is that there are lots of ways to make it work. You can lock the shoulder, elbow, and wrist. If you have difficulty with one joint -- typically resistance or flexibility -- you can switch emphasis to another.

In this case Adam has a fairly flexible elbow -- note the hyper-extension -- so I'm using the wrist and using my ulna bone to painfully slice into his upper arm (an alternative to torquing the shoulder - probably more jiu-jitsu than judo!).

As to the risk of his planting his knee: I don't think so! Sure it's a posed shot, but given that I've got the lock and his balance, as he moves I either inflict more pain, stopping the movement, or flow with it into something else.

First class back for 2009: New mat cover, kuzushi

Last night we had our first class at Monash Caulfield for 2009, and it was fun. Three regulars returned (including Ash in his new colored belt -- congratulations!), two apologies were sent, and two newcomers came, joined in, and got off to a flying ;-) start.

Our new mat-cover
The first notable thing that has changed is that we have a new mat cover -- at last! This is an enormous (and valuable) canvas sheet that we use to keep all our judo mats together during training. It's an important piece of safety equipment because it prevents toes from getting caught between the mats, and stops the mats from slipping apart.

Spreading out the new cover for the first time

The previous cover -- manufactured out of painters' drop-sheets by myself and my-beloved -- had been lost by the university while reorganizing storage areas at the beginning of last year. While making do with a borrowed replacement that was too small, I spent a ridiculous amount of time last year negotiating compensation, navigating bureaucracy and arranging a new cover to be specially made. Even so the club had to make a significant co-payment. What a hassle!

Tucking it in

It was worth it! The new cover is great: Heavy-duty and soft at the same time -- kind of like jiu-jitsu! It looks good, feels nice, and works well (no readjustments needed during class). And, importantly, it is safely locked away.

Theme of the month
We started off with kuzushi as the theme of the month (our first), and it worked well. Having a "point of focus" is helpful for me because besides having planned some material to emphasize the theme, I just seeing the theme pop-up everywhere in our regular techniques (I hope my students do too!). These observations can lend themselves to some improvised segments in my teaching.

For example, when first learning the come-along arm-bar to beginners they often have difficulty in getting their partner to tap. The technique has lots of bits and it easy to subtly resist it if hand- and arm-positioning is even slightly out.

A come-along armbar featuring excellent technique (including kuzushi)

I would normally focus on the technical points needed to make the lock work actively: Correcting positioning, two-way action, etc. Last night it seemed natural to instead work on ways to increase kuzushi to kill off resistance; in this way the technique can work despite imperfect positioning etc.

It seems to me that kuzushi can be thought of as part of a tactical two-way action:

1. Positive: Correct technique and positioning, good timing, use of force, etc.
   
2. Negative: Kuzushi (in all forms) lessens the opponent's ability to resist

Another nice example of this was when Chris, one of the newcomers, did something only vaguely related to the demonstrated throw, but successfully threw his partner (me!) anyway by dint of having applied effective kuzushi.

* * *

The only downside I can see with the theme-of-the-month is getting too carried away. Just a few morsels each class should be plenty for us all to chew over.

Super-Efficient Learning: Part II

As discussed in Part I super-efficient learning is all about training in exercises that have multiple benefits, i.e. killing two -- or more -- birds with one stone.

The foundational exercises of many traditional martial arts are -- as I will demonstrate -- super-efficient, even if they have not been described in that way previously. (The term "super-efficient" is my own invention, so remember: you read it first here.)

Jigoro Kano, the founder of Judo, selected his techniques from various Jiu-Jitsu schools that lived up to his dictum of "minimum effort, maximum effect". That's about efficiency at the level of the individual technique, so super-efficient learning can be thought of as extending the same principle into the realm of learning strategy. To summarise: "Learn the most efficient techniques, using the most efficient methods."

In this article I will describe the core break-falling exercises of Judo and Jiu-Jitsu, and discuss some of the many benefits of these outstanding exercises.

Throwing and Break-Falling in Judo and Jiu-Jitsu
Here is a very quick 30 second video showing several Judo throws.

In any martial art training that features regular training of throwing techniques, the participants will need to be able to fall confidently, reliably and -- above all -- safely. Safe throwing and falling is best achieved:

1. Under the supervision and tutelage of an experienced instructor
   
2. In a controlled environment where participants do not perform unpredictably, or beyond their level of competence
   
3. Using appropriate equipment, such as a padded mat, which enables repetitive and comfortable practice.
   

In the method of teaching that I follow, which goes back to Minosuke Kawaishi, we skip conventional calisthenic warm-ups such as push-ups and sit-ups, in favour of a superior super-efficient option: Break-falling.

In our system, almost every class warms up with the standard break-falling exercises, and cools down with a fairly standard sequence of rolls. In this way, both warm ups and cool downs provide an opportunity to practice falling (and more falling), so that over time everyone's falling techniques become second-nature.

The Break-falling Exercises
The core set of break-falling exercises consists of two sets of 3 exercises performed on the back, plus 3 distinct exercises performed from a squatting position, repeated from a standing position.

The 1^st exercise commences lying on your back with knees bent; head raised off the mat; hands crossed at the wrists above your chest. You slap the mat with your palms and forearms striking the mat (hard!), and then return the starting position. This is usually repeated about 40 times, with -- ideally -- the entire class synchronised. The two variations add alternating left- and right- kicks, and double kicks.

The second set of exercises consists of asymmetric variations on the first set, in which one hand slaps the mat while the other hand protects the face.



In the subsequent variations leg, hip, and body-movements are coordinated with the slaps. Here is the first variation:



The following exercises further develop falling to the ground and getting up safely, with and without break-falls, starting from squatting (example below) and standing (not shown).



As usual for this blog, the preceding descriptions and photos are intended to convey the flavour of this system of instruction, but not the detail. Please do not try to learn break-falling without qualified hands-on instruction.

Benefits of Break-Falling
Now, to qualify as super-efficient, the benefits of these exercises must be multiple. What are they? Without further ado, here is my off-the-top-of-my-head list, broken down into a few categories.

Preparation for the rest of the class

• Warming up the entire body
• Gentle stretching
• Starting to follow the instructor and participate as part of the training group

Foundational Skills of Judo and Jiu-Jitsu

• Learning techniques of safe falling
• Learning how to get up smoothly from the ground
• Developing the conditioning to be able to survive the impact of striking techniques, and falls on hard terrain
• Learning to protect the face in combat
• Basic distancing
• Basic kicking and punching
  

More Advanced Aspects of Judo and Jiu-Jitsu

• Practicing important movements for ground-fighting
• Preparation for “sacrifice throws”
• Developing whole-body movement
• Developing “soft” strength
  

General Physical Benefits

• Strengthening the whole body; especially the neck, triceps, abdominal “core” and legs
• Improving overall coordination
• Improving posture and balance
• Improving body awareness and sensitivity
• Improving bi-lateral symmetry of musculature and movement

General Health Benefits

• Learning to blend effort with relaxation
• Practicing basic meditation
• Practicing the coordination of breathing with effort
• Improving auditory awareness and rhythm
• Developing the ability to rapidly recover from sustained and significant effort

Note: I am happy to clarify the individual points in response to posted comments.

The Challenge: Exploring Super-Efficient Learning

1. For martial artists who practice break-falling: "What's your perspective? Does the list help? Can you find other benefits?"
2. For non-break-falling martial artists: "Can you find the super-efficient exercises in your martial art?"
3. For everyone: "Can you find a good example of super-efficiency outside of the martial arts?"
   

Further instalments
In Super-Efficient Learning: Part III, I intend -- plan is too strong a word -- to look into super-efficiency in the Chinese Martial Arts, Yoga, and possibly Software Development!

Jiu-Jitsu in Pictures: Your Questions Answered

Q: What is it?
A: It's an arresting technique from Jiu-Jitsu, a Japanese martial art.

Q: Who's performing the technique?
A: That's me, Sensei Dan, in the black belt, applying the technique. David, one of my students, is receiving the technique.

Q: Does it have a name?
A: It's called the Nurse's Grip Gooseneck. The Gooseneck refers to the bend in David's wrist. The Nurse's Grip refers to the means of entering the technique (not shown).

Q: Does it hurt?
A: Yes. In the picture I have stretched the wrist to the threshold of pain. If I were to continue further I would begin to damage the soft tissues, and eventually dislocate the joint.

Q [Nervously]: Is it safe?
A: Yes, under the supervision of a qualified instructor.

Q: But how do you practice it safely?
A: The technique is applied slowly (and smoothly), and when the receiver starts to feels the stretch he (or she) taps twice to indicate submission, and the applier releases the grip.

Q: If I were to use this technique in self-defence, would I have to cause serious damage for it to be effective?
A: Not necessarily. Self-defence is situation dependant. Once you are skilful enough you will be able to feel your attacker's body start to crumple from the pain and -- for example -- choose to escort him to a police station. Techniques such as this have built-in flexibility, allowing the practitioner discretion in level of escalation.

Q: Will it work in a fight?
A: Maybe. First, you need to know the technique inside-out. Second, an appropriate situation needs to arise in combat, and needs to be recognised and seized. Third, your assailant must fail to counter it. Fourth, if your assailant succeeds in countering, you need to flow into another technique.

Q: That sounds complicated.
A: Well, you build up to it over time. It's why a high standard of instruction and regular training are needed to learn sophisticated martial arts. You start by learning isolated techniques, in a standard format, and later practice them against specific attacks. Free-form practice comes later still.

Q: Are there many techniques like this?
A: In our syllabus there are around 80 standard restraint and control techniques, not counting variations. The Nurse's Grip Gooseneck is the second taught in the standard sequence.

Q: Can I see more?
A: Sure. Here's another arresting technique, the Come-along armbar.

Q: So you allow your students to apply these techniques to you?
A: Yes.

Q: Why?
A: It allows me to feel for imperfections in their technique, and for them to feel how to receive a technique. Mainly I teach in a small group setting and students practice in pairs.

Q: Sounds great, but how do I find out more?
A: Check out the links down the side of this web-page and read some of the other posts. If you have a specific question, please leave a comment, and I'll get back to you.