STUDENT GUIDE TO PRACTICE INTELLIGENTLY

Practice Intelligently

The Students Guide.

Since practice is to a great degree repetition, there may be a tendency to mindlessly repeat movements over and over and over. While this certainly helps, much better results are obtained if thought is constantly applied during practice. In the beginning, work slowly and concentrate on form. The quality of time spent is more important than the amount of time spent. If you practice 200 hundred kicks a break neck speed, you will only become very good at throwing a bad kick.

There are two keys to intelligent practice and improvement in Karate-Do. These are visualization and repetition, which involve both mental and physical processes.

Visualization: While watching higher belts or black belts perform technique(s) (punches, kicks, combinations, or kata); visualize yourself as that person doing the movements. Use all of your senses to make this as real an experience as possible. Determine what muscles are used and in what order. The more complete the mental picture, the more rapid the improvement.

Repetition: With every repetition, the technique or movement should more closely resemble your vivid mental image.

Repetition is the mother of all skill.

In summary, the learning process is a constant effort to vividly imagine, and with each mental or physical repetition, one moves closer to that ideal image. Visualization and repetition reinforce one another. This is the way we practice intelligently.

Positive Self-Talk
What is a goal?
A dream with a deadline!

Compare these two sets of attitudes.

Winning attitudes:
Confidence, optimism, eagerness, enthusiasm, hopefulness, determination.

A winner’s self-talk includes phrases like:

“I want to! I can do it! I will do it!”

Going hand in hand with intelligent practice there is need for a new vocabulary- one that expresses a sense of “positive expectancy.” For every one of your goals, make it a habit to repeat to yourself “I want to – I can.”

Putting this into practice is easy. Suppose a kick of punch combination does not work in a kumite match. Do you say, “Boy was that stupid? I will never do that again.” Or do you say, “Next time, I will be smoother, my fake will be more realistic, and my kick will be more accurate. I will score with it!”

Replace the word “try” with “will” in your self-talk vocabulary. “Try” implies a built in chance of failure. “Will” implies realization of one's plans and goals.

Positive attitudes will encourage you and others around you, to be the best you can be.

Losing attitudes: 
Doubt, pessimism, indifference, cynicism, and despair.

Losers say:

“I have to. I can’t. I will try

Here is some more information and tips for when training at the dojo starting with stances.

STANCES (DACHI)

A good number of students don't really practice the stances properly. But really think about it, the stances are base of karate.

No stances in karate is like us missing our legs, you know the outcome.

In real life self-defence when you're being pushed, pulled or grabbed and so on… the stances are in use.

Let's not get confused here, you are not going to do a deep stance but you going to bend your knees and spread your legs performing -- in-between stances -- and you want even notice it.

Training tip

For effectiveness and to strengthen your stance make sure you practice the stances properly and follow the following:

- Not too narrow

- Or too wide

- The rear leg is not bent

- The rear heal is not lifting

- And don't forget the hip rotation

Do it at correct depth and don't be lazy to train otherwise the legs may not be as strong as should be.

PUNCHES (ZUKI) (uchi - strikes)

When practicing don't just punch in the air with no control or target. Instead, practice the punches with a target in mind and if you're not sparing with a partner visualize the opponent.

Training Tip

For effectiveness and the punch to be strong make sure you practice properly the following:

- Practice with target in mind

- With speed and power

- Use hip rotation to make it stronger and faster

- And no loose fist / fist tied

- Pulling back after the impact

- And don't forget to use the twist

BLOCKS (UKE)

In karate perhaps the blocks are the most important. One of the reasons is because of the karate philosophy: “there is no first attack in karate” so in theory we need to block then counter attack.

For the block to work you need to develop - speed.

So the block needs to be faster than what is coming in order to be effective.

Training Tip

For effectiveness the block needs to be fast and accurate so make sure you practice properly the following:

- Practice it with, speed and power

- Blocks are not, set small or too wide

- Use hip rotation

- And don't forget to use the twist

Otherwise the block want be effective and the techniques thrown at you like: punches, strikes or kicks can or may go through.

(Also remember that the blocks are designed to block 100% in every case are designed to reduce the impact of the attacker techniques.)

KICKS (GIRI)

As you may know kicks take lots of energy and need to be fast and accurate so make sure you practice properly.

Training Tip

When training the kicks concentrate at least on those points as a minimum:

- Use enough hip

- Correct foot position

- Snapback after impact

- Back heel in firm on the floor

- And will good balance

(Kicks are our long weapon, very good to keep the opponent at distance. Especially using the front leg performing the sidekick or in-between kicks. And forget some kicks can also be used to block.) 

KATA (FORM)

Kata needs lots of attention to details, patients and motivation. The kata's are not some kind of a dance form so you need to visualise the opponent. In kata lies the self defense.

Training Tip

So when training the katas concentrate at least on those points:

- Eyes not wandering around

- Hands / fingers / fists are tied property

- With good and strong balance

- With good rhythm

- Good level of breathing in & out

- Strung & accurate stances

-  With good level of kime  / spirit

Physically, the Kata develops speed – strength – balance – posture – techniques - and coordination.

Mentally, the Kata develops your concentration - attention to detail – awareness - and confidence.

Spiritually, the Kata develops your internal energy and you’re fighting spirit.

KUMITE

As you know in kumite is where normally everything above is put to practice and follow the points raised, like speed, targets and accuracy and so on…

Training Tip

When facing the opponent try to follow those basic but important and effective points.

- Strengthen the body -- don't stay loose

- Look up and not down -- get used to look at someone on the eye and not be scared

- In and out -- with the technique's

- Distance -- between you and opponent -- not too close - not too far -- if too close you may get hit - too far you may not be able to hit

Keeping the distance is one of the best ingredients to defend ourselves.

Find out and practice your correct distance. And remember that people come in different height and shapes.

At the dojo try to practice with everyone to adapt and get more experience.

Tip

1. When practicing the technique's without training partner try to visualize the opponent. So do the techniques as if are training with a partner put the techniques in visualized target (s).

2. And when training with a partner try to touch the target with the technique, don't just do it in the air.

REACHING THE END

Remember the following,

- Distance -- between you and the opponent

- Target -- on the body

- Awareness -- be aware of the opponents actions

- In and Out -- with the techniques if necessary

- Power -- the punches, strikes, kick and so on…

- Focused -- don't lose concentration when you facing somebody

- Timing / Speed -- when you kick, punch, and so on…

- Quick reaction -- on blocks and chanter attacks

- Adapting in the moment -- skills you have learned should come to life without thinking what to do in a particular situation.

2. Adapt according to the opponent.

3. Adapting to the new class, new sensei, new job, new environment and so on…

And remember, practicing karate / martial arts in real life self-defence we must be good at both, close and distant combat.

AT THE END

All the techniques like: kicks, punches, strikes, blocks and stances should synchronise in harmony together without having to think in real situation or when just having fun at the dojo. 

And just then you will know that you have trained well and practiced intelligently.

Of course this in to say that you need to train to madness.

But hopefully by reading this article will inspire you to do a little bit better than before, if you not already do in it. 

Good luck and Good training

Thank you for reading

Ylli Sensei