Shotokan Karate Club at
Kihon - Basics (stances and techniques)
Karate stances are somewhat peculiar if not strange at first for Westerners. However, they strengthen muscles that are indispensable for proper technique and develop balance (among other things). Most of the basic stances are not useful for free sparring, but are necessary to master for good form. The beginner should think of the stances as training tools.
Karate techniques are quite unique and, if practiced correctly and diligently, are effective. However, they have to be applied according to the situation at hand.
Kata
Kata, or pattern training, are prearranged sequences that involve all the basic blocks of karate. Kata, besides being the signature of each karate style, are effective training tools in order to develop and master the use of basic techniques, rhythm, turning, shifting, balance, and footwork. There are many kata, each emphasizing different aspect(s) of Shotokan karate. A good karate practitioner can perform kata seemingly effortlessly and definitely beautifully.
Kumite - Sparring
In kumite the sequence of attacks and defense can be prearranged or spontaneous, depending on the rank of the student. In order to develop proper sparring techniques, students normally begin with simple 3- and 5-step sparring, advancing to more varied 1-step sparring. Semi-free sparring and free sparring are only practiced by advanced students and black belts.
Strength
Strength is an essential part of Shotokan karate, because properly executed techniques are ineffective without adequate strength. We believe, however, that regular and committed practice is usually enough to develop strength in the appropriate muscle groups. In other words, a hard practice is probably more beneficial than weight training alone for karate purposes. Weight training has some other advantages for karate practitioners.
Endurance
Endurance is indispensable for proper karate techniques. Diligent practice of karate techniques develops endurance. As opposed to weight training, building endurance outside karate practices is encouraged. It is really important, however, that proper and proportionately long stretching is performed before and after endurance training.
Flexibility/Stretching
One cannot emphasize the importance of adequately long stretching, especially after practice. Stretching should involve most of the muscles of the body, especially those that are used extensively during karate practice (quadriceps, gastrocnemius, biceps, triceps, and back muscles). Weight training can be especially beneficial in strengthening those muscles that counteract the often over-exercised (and therefore shortened) muscle groups (e.g., weight training of the hamstrings so they can balance the quadriceps).
Avoiding injuries
Karate is a contact sport, therefore minor injuries (bumps and bruises) are unavoidable. What I would like to consider here is how to avoid the unnecessary injuries, like pulled muscles and joint pains. Most, if not all, of these injuries happen because of either improper execution of a technique, too much force, generalized muscle tension, or imbalance in the strength of antagonistic muscle groups.
Improper execution of a technique
In short, if there is pain during execution of a given technique (e.g., side thrust kick) then it is done incorrectly. One should try the technique slower and with less power to see if the pain goes away. Usually it does. Then one has to try to determine what part of the technique causes pain, then try to modify the movement till it does not cause pain anymore. If the pain is caused by an inherent, exercise-related muscle problem (e.g., muscles are shortened due to inadequate stretching) performing the technique slowly will enable one to identify the muscle group that needs more stretching. Doing the technique initially slowly and with minimal muscle tension has other advantages as well: (1) they help the practitioner to study the individual moves in detail and (2) the moves are easier to execute because of the reduced tension in uninvolved or antagonistic muscles
Too much force
It is self evident that too much muscle power can put joints under under unnecessary stress by hyperextending or hyperflexing them.
Generalized muscle tension
This is a common problem among beginners: they tend to tense up their whole body during executing techniques. As a consequence their techniques will become short and jerky, slow, and they tire themselves out much faster. If they also forget to breathe, then the whole workout becomes even more exacting.
Imbalance in the strength of antagonistic muscle groups
This phenomenon - in my opinion - is the most neglected and can have long term effects, sometimes leading to chronic joint pain. Unfortunately the current thinking of being in shape emphasizes a single-minded approach: large pectoral muscles, biceps, and quadriceps. Nobody - except for physical therapists - speak about the proper balance between antagonistic muscle groups. If one neglects to exercise the opposing muscle groups to the same extent, then discomfort and later chronic pain are inevitable. So what does it mean for us karate practitioners? Just a few examples:
- If one has strong pectoral, abdominal muscles, and biceps, sooner or later posture will suffer, unless one exercises the muscles of the back and the triceps.
- If one only focuses on the strength of the quadriceps muscles and neglects the biceps femoris, semitendinous, and semimembranous muscles, then chronic knee pain awaits at the end of the road. One good way to avoid this is to develop a habit of performing ushiro geri after mae geri with the same leg.