Basic Kihon Training
Kihon training
involves concentrated analysis and repetition of basic motions
in an effort to establish habits. In addition to correct technique,
the habits created through this type of training include proper
body action, tension, posture, speed, endurance, etc. Each student
must strive to perfect the technical aspects of each motion as
quickly as possible, since repetitive training of incorrect positions/paths
also leads to the establishment of habits. Kihon training should
be done slowly and with intense concentration while technique
paths and muscle memory (habits) are being established. Speed
may then be increased, though concentration and self-analysis
should never be reduced. Execution of any given technique should
become so habitual that no thought is required. This leaves the
mind free to deal with situational, emotional, and strategic issues,
rather than the mechanics of technique.
Makiwara
A makiwara
is a board used for punching or striking practice against resistance.
Makiwara range from simple padded boards that are affixed to a
stationary support, to elaborate spring-loaded mechanisms. Training
by repetitively striking a makiwara is used by some to simply
condition the hands and skin to impact. Others use makiwara training
to accustom themselves to the process of actually hitting a target
with proper body action and connection (an understanding that
is not possible to get from doing techniques without resistance).
The makiwara used by members of the Challenge Karate organization
is a long board, 4" wide, that is cut in a tapered manner
and affixed to the ground at the base (see the figure). This arrangement
makes the makiwara flexible and “springy.” This minimizes damage
to the hands upon impact, and more importantly, give feedback
about the position and connection of the body at and just after
impact. A significant portion of the energy imparted to the makiwara
by a technique is momentarily stored and then sent back in to
the student's body by the spring-like recoil of the board. Any
area of the body that is not properly tensed, aligned or connected
at or just after the moment of impact will be brought to the student's
attention as the force returned by the board flexes, stretches,
or enhances the misalignment of these areas. As with other forms
of training, makiwara training should be started slowly and softly
to avoid injury and to establish proper paths. The urge to simply
hit the board as fast and as hard as possible should be avoided
at all costs early in makiwara training, as this tends to destroy
the proper technique habits established during other forms of
kihon training. Speed and power should be gradually increased
as the condition of the body improves, but concentrated attention
must be given to maintaining proper technique form.
Heavy Bag
As with makiwara
training, the heavy bag is useful in learning to hit effectively.
A free swinging heavy bag spins when hit off-center, and the rounded
sides of the bag are more difficult to hit at 90° angles than
a flat board is. This more closely approximates the shape and
feel of human soft tissues, while still providing actual impact
training, and forcing the student to become more precise in the
delivery of techniques. The bag can also be swung or spun before
a technique is delivered to give training in hitting a moving
target. As with the makiwara, the most common error made in heavy
bag training is trying to hit too hard too soon. This often results
in injury to joints and the loss of proper technical form. Students
should begin by training exactly as they do when practicing without
impact. The technique should be delivered slowly, and the very
surface of the bag should be encountered only at full extension
of the technique. When the student is used to training in this
manner, they should move forward slightly so that impact occurs
just before full extension. At this stage, one should not attempt
to generate power against the bag, but should be working on form.
The process of gradually and incrementally moving closer to the
bag, therefore making the impact occur sooner, while concentrating
on form should continue until the student is comfortable with
making impact at all ranges. The same process may then be repeated
while focusing power just slightly into the bag (perhaps to a
depth of 1/8 of an inch), thereby increasing the impact force
experienced. By incrementing the distance from the target, the
depth of the focus, and finally the speed of the technique, the
student will become familiar with the physical requirements of
creating maximal impact without injury. It cannot be emphasized
enough that the student must concentrate on proper form during
this training, lest habits such as incorrect posture, "muscling"
or pushing, and loss of body connection be established.
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