The authors
have drawn primarily from their experience in Uechi-Ryu
in presenting these drills. Where
experienced or known, drills from other systems have been described.
We wish to specifically acknowledge Goju-Ryu Sensei Steven Wilson and
Uechi-Ryu Sensei Rick Wilson for their contributions.
The authors encourage readers to share their knowledge of conditioning
drills with either Sensei Dave Elkins at shugyo@rosenet.net
or Sensei Michael DeDonato at mgdcgb@speakeeasy.net
[11]
– [12]
Critical
to effective attack and defense a classic Uechi-Ryu
hand position is often employed during the following drills. The reader would do
well to harken back to Kanbun Uechi Sensei's admonition, "All
is in Sanchin." To
elaborate, relative to the structure of the upper extremities in the fighting
posture, the elbows are "sunken" approximately one inch from the
floating ribs, the forearms are angled out slightly and the hands posed in a
classic tiger claw mold. Both hands are turned outwards, thumbs tucked in
against the heel of the hand, fingers tightly held against each other and
slightly clenched. The tips of the fingers should not extend past the flat of
the palm. To accomplish this, the karate-ka must keep the second
knuckle of each finger only slightly bent and should focus wrist
and forearm muscles to a point of rigidity.
One obvious utility of the tiger kamae is that of promoting great tendon strength in the hands
(particularly the thumb), wrists, and forearms. The concentrated focus of the
tiger kamae contributes significantly
to the development of one of the primary weapons of Uechi-Ryu, the bushiken
(coiled thumb structure.) The tiger
kamae described above is a training medium, not necessarily a
structure to be employed when the karate-ka is engaged in real fighting. The
hand, wrist, and forearm tension inherent in the kamae is necessary to achieve strengthening, however, totally
undesirable from the perspective of the relaxation needed to launch lightning
fast attacks or deflections with the upper extremities.
A maxim of Uechi-Ryu is "fast hands
and a glare in the eyes." This ideal would be incapable of actuality if
the karate-ka's hands were frozen in a tense kamae.
The
actual fighting structure of the hands of a Uechi
practitioner is similar to that described, however, tension is conspicuously
absent. The practitioner has the option of "packing" (clenching) the
fingers. The primary advantage of
packing the fingers is reducing the probability of injury to the digits.
Advanced practitioners will frequently eschew the clenched structure [11]
to gain additional relaxation allowing faster strikes, deflections, and
clawing/ripping movements. [12]
All Naha-te systems utilize a form of wa-uke (circle block) as a primary defensive measure. The hand and wrist strength developed by Uechi-ka, Goju-ka, Isshin-ka and similar styles is utilized at the conclusion of the wa-uke block to grab the opponent and pull him into a striking technique or drag him to the ground. Such defensive techniques require a rooted structure at the appropriate moment.
Variation 1
(Uechi-Ryu)
[13]
– [14]
Traditional Uechi-Ryu
arm rubbing promotes correct posture, balance, stability, and foundation.
As a basic exercise it prepares the arm for conditioning.
Practitioners may develop it along the lines of classic gong-fu “sensing
jin” or chi sau (“sticky-hands”)
exercises.
In a typical
Uechi-Ryu class, this exercise serves
to warm up the forearm, deltoid, latissimus and trapezius muscles. In a
practical sense, this exercise promotes muscle and tendon strength through a
reciprocal exchange of forward energy. It requires no equipment other than one's
own sense of sociability and willingness to provide mutual and respectful
feedback to their partner.
Both
partners assume right Sanchin dachi.
Beginners place their left arm in chambered position, while the more experienced
maintain an elbow level guard position as described previously. Partners
position right arms along side each other with their right wrists touching.
The right arms remain in classic Sanchin
position, with the elbows approximately one fist’s distance from the rib cage.
As in Sanchin, the right arms are
angled slightly lateral. Partners position hands in either a nukite or seiken (closed
fist) with palm supine. The nukite
fingertips or seiken knuckles should,
ideally, be at shoulder height. [13]
Partners
slowly push their arms out against one another, pronating their forearms.
Each should imagine delivering a slow punch with resistance against their
partner’s slow punch. Partners should extend their slow punches past each
other's ears. Practitioners stabilize their shoulders by maintaining tension in
their latissimus dorsi. At completion of thrust, partners' fists or spear hands
will face palm down, or prone. Partners retract arms by reversing the thrust.
[14]
This
reversal is the same as in Sanchin. The
forearms and hands follow the elbow back into the Sanchin
position and supinate. This action
returns the arms to the beginning position. [13] Partners repeat this drill from
twenty to thirty times, switch stances and start again with their left arms.
During
the return, practitioners should not lean on their partners' arms. They must
also avoid a strength competition. All of these exercises involve a mutual
desire to develop each partner's fullest potential. The authors stress that such
competitiveness has no role in any traditional martial arts training.
Advanced
practitioners seek to de-emphasize their arm movement in this drill.
Rather than focus upon moving the arm, the advanced student will generate
movement in the arm from the body’s core or dan
tien. The ability to generate
explosive movement from the abdomen is the nucleus of short-range power.
As
trainees become proficient with the basic arm rubbing drill, they may improvise
by adding footwork. At more
advanced levels, practitioners may exploit perceived weaknesses in their
partners’ structure by trapping and attacking spontaneously or utilizing
various seizing and grappling maneuvers. This game is similar to the push hands
of Taiji. Again, these
become exercises to learn, exploit, and correct weaknesses, not establish
juvenile dominance.
Variation
2 (Goju-ryu)
Partners
face each other with right feet forward. They place extended right hands palm to
palm against each other’s chambered left hand. Each push with their rear left
hand against resistance from his partner’s extended right hand.
Partners repeat this pressure until both are taxed.
Variation 1
(Uechi-Ryu)
[15.A]
– [15.C]
For purposes
of description, partners will be referred to as P-A (partner A) and P-B (partner
B).
i.
P-A
is in left Sanchin-dachi, P-B is in
right Sanchin-dachi P-A steps through
into right Sanchin-dachi and executes
right middle punch to P-B's chest. [15.A]
ii.
P-B steps back into left Sanchin-dachi and executes a left inside to outside middle block
with forearm. [15.A]
iii.
P-B follows through with a right
outside wa-uke (circle) block bring
P-A's right arm down and finishing with right hand grab of P-A's right wrist.
[15.B]
.
iv.
P-B
then executes a tetsui (left hammer
strike) to P-A' s outside forearm. [15.C]
v.
After striking, P-B releases control
of P-A's arm, and steps into right Sanchin-dachi
executing a right middle punch to P-A's chest.
vi.
P-A steps back into left stance,
executes a left inside block to P-B's inside right forearm, performs a right
outside wa-uke block finishing with
right hand grab of P-B's right wrist and executes a tetsui
to P-B's outside forearm.
The authors
re-stress the intent of these and all conditioning exercises is to build-up
rather than destroy or injure. Striking
the same spot will either injure the region or result in pain that limits
practice. Practitioners should
imagine dividing the limb into regions. One
can divide the dorsal forearm, for example, into the region encompassing the
bulk of the extensor muscles just distal to the elbow, the region between that
and the wrist, and the wrist. With
each repetition, practitioners should target a different region.
Furthermore, the striker needs to grade his strike with consideration of
the target. The wrist, for example,
cannot accept the same intensity as the more heavily muscled proximal forearm.
Similar considerations exist for the lower extremities and all other
regions.
[16.A]
– [16.C]
i.
P-A and P-B assume kiba-dachi facing each other.
ii.
Each clash forearms by performing a gedan-barai
(low sweeping block) from outside to inside. The non-clashing upper
extremity is posed in a chambered position or in middle guard. [16.A]
iii.
After
completing the movement, each performs a chudan
(middle) block pronating their hands to clash forearms once again. [16.B]
iv.
A low outside to inside gedan barai to again clash forearms follows this movement. [16.C]
v.
Partners perform the same set for
their other arm.
It
is important to clarify that the term "block" is used for ease of
communication. Its use is not to suggest that practitioners view these movements
as blocks. Quite the contrary! Practitioners
should view each movement in the curriculum as simply a vector of energy that
has the potential to manifest as a deflection, strike, grapple, or throw. The
application of these blocks to iron body conditioning should ratify their
utility as strikes. An adage heard in many dojos is
“All blocks are strikes and all strikes are blocks.” One purpose of
conditioning arms and legs is to develop the ability to block a strike with the
confidence that such blocks would disable an attacker’s limb.
Same as
three star set with partners continuing to complete set by extracting arms,
pretending to “wipe” the sweat off their brows by bring their hands to their
foreheads with palms out to a point where hand is held vertical at ear height
followed by inward shuto (chop) to
clash against each other’s inside forearm. After clash partners would roll
wrist inward to point where fingers are pointing to self and then rotate wrist
to that external forearms clash against each other.
P-A and P-B are in left stance with
right arms crossed at chest level. Each
performs an outside to outside chudan yoko
uke, then simultaneously executes gedan
barai to clash arms, as described above in three star set, followed by
simultaneous ude-uke, inside forearm
strike by swinging almost straight arm together on the inside, continuing to the
outside with chudan yoko-uke, while
shouting “Kiai!”
Partners then switch arms and repeat routine with first strike as
ude-uke, followed by chudan-uke
level (inside to inside), gedan-barai,
ude-uke with arms in downward position striking inside of forearm bone, chudan yoko-uke, striking outside to outside.
Partners switch arms and start again.
i.
P-A and P-B encounter each other in a
neutral or same side forward Sanchin-dachi.
ii.
Both perform a right chest high
outside to inside middle block clashing arms by supinating their hands.
Elbows stay down and close to position.
iii.
Clash the left arm with same block.
iv.
Immediately both perform a clashing
low sweeping right block and then repeat that movement using the left arm.
v.
The pattern is then repeated by
engaging the right arm for another chest area block -- the left arm for a chest
area block -- the right low sweeping block and the left low sweeping block.
vi.
Participants should aspire to perform
this drill quickly with a continuous flow of energy.
[17.A]
– [17.C]
i.
Partners
assume right Sanchin-dachi
with right wrists touching in classic Uechi tiger kamae (en
guarde position). [17.A]
ii.
P-A performs an inside to outside mawashi
uke (circular down block). [17.B]
iii.
P-B employs resistance against this
movement.
iv.
This sequence should be performed
slowly and with reciprocal forward, spiraling energy.
v.
P-B
then performs the movement and P-A provides resistance. [17.C]
vi.
Partners switch stances and repeat
Forearm
Drill: P-A receiver protects his head with upraised forearms. P-B swings both a
left and a right inside forearm strikes at P-A’s head. P-A blocks these with
their outer forearms
i.
P-A and P-B face one another in left Sanchin-dachi
.
ii.
P-A executes a high right round kick.
iii.
P-B defends by deflecting the shin of
P-A with an inside to outside left circle block. The movement involved in this
deflection is a small circle rotation from inside to out.
iv.
P-B reciprocates and partners reverse
stance and repeat the drill.
This
variation also provides a degree of shin and/or instep conditioning.
KICKING
VARIATION 2
i.
P-A stands in left Sanchin-dachi with the left arm fully extended but not locked in
place. The arm remains slightly flexed in the service of reducing vulnerability
to elbow hyperextension. The left-hand forms closed fist.
It is irrelevant as to which of the four aspects of the forearm is
exposed, as ultimately they will all be conditioned.
ii.
P-B stands perpendicular to P-A's
outstretched arm and strikes P-A's forearm with a rising in-step or shin kick
iii.
After striking for the agreed upon
number of repetitions, P-A turns his/her arm exposing the next quadrant of the
forearm.
iv.
The drill continues until P-B has
kicked all four aspects of P-A's outstretched arm. At this time the participants
may change roles or P-A may reverse his/her lead leg and condition the right
arm.
VARIATION 1
i.
Both partners assume a left Sanchin-dachi
or other forward facing stance.
ii.
P-A executes a right mawashi geri (rear round kick) to outside of P-B's left thigh.
iii.
P-B returns the same kick to the
outside of P-A front thigh.
iv.
P-A kicks the outside of P-B's front
leg (calf) with the rear round kick, and P-B reciprocates.
v.
P-A executes shomen-geri to P-B's thigh of front leg.
This kick can be performed with either in-step, shin, or in the case of advanced
practitioners who can both kick with greater focus and accept a kick to this
vulnerable area – toes (sokusen).
vi.
P-B reciprocates.
vii.
P-A executes a lead leg round kick to
the inside of P-B's lead leg (i.e., calf).
viii.
P-B reciprocates.
This drill
could also be performed as one complete set by each partner (e.g., P-A would
execute all of the kicks and then P-B would follow suit). Partners would then
switch stances and repeat.
VARIATION 2
i.
P-A & P-B pose in left Uechi-ryu sparring stance or other forward facing sparring stance.
ii.
P-A executes a right reverse round
kick to outside of P-B's front thigh and then steps into right Zenkutsu-dachi (leaning stance), simultaneously striking P-B's right
shoulder.
iii.
P-A then grabs P-B's karategi (uniform) with
the right hand and then follows through with left punch to the torso.
iv.
After completion of this set, P-A
returns to starting position and P-B completes the set.
VARIATION 3
i.
Both partners assume a left stance.
ii.
P-A executes a sokosen shomen geri (snap front toe kick) to the frontal thigh of
P-B.
iii.
P-B reciprocates.
Traveling
Exercise
i.
Both partners assume a left Sanchin-dachi
or other forward facing stance.
ii.
P-A executes a right rear round kick
to the forward outside leg (calf) of P-B and then steps back into the starting
position.
iii.
P-A then steps forward using an
advancing footwork and uses the left foot to kick P-B's rear leg.
iv.
P-B then steps back and P-A delivers a
left round kick to P-B's right outer thigh.
v.
P-B retreats again and P-A advances
delivering a right round kick to P-B's right outer thigh.
vi.
P-B then steps back again raising the
left arm enough for P-A to perform a right round kick to the latissimus area.
vii.
P-B then steps back and P-A advances
and performs a left round kick to the latissimus area.
viii.
Finally, after retreating once again,
P-B remains in dachi and accepts two
punches to the abdominal area.
This drill
encourages a quick tempo that assists in consolidating movement, terminal
postures, and of course, developing the capacity to hit hard and accept incoming
blows -- the iron body of Uechi-Ryu Karate.
VARIATION 4
(Goju-ryu)
P-A executes a right mae
geri (sidekick) to middle gate. P-B traps P-A’s extended leg followed by a
ude-uchi (inside forearm strike) to
P-A's inside of calf. P-B then executes gedan
barai (low block) to P-A's outside calf area and strikes down on P-A's shin
with tettsui.
The reader
may wonder, “why condition the latissimus?” Intuition would not suggest that
this large and relatively well-protected muscle serve as a target for assault.
The reason for drills involving the latissimus is found in Sanchin-shime where the latissimus is struck. Striking the
latissimus is done for body conditioning, and, more importantly, to test its
engagement and tone.
The
latissimus extends, adducts, and medially rotates the arm. It functions as a
prime mover and a stabilizer for the smaller muscles of the shoulders and arms.
From this perspective the latissimus proves central to the structure of
Sanchin-dachi and plays a key role in any striking, deflecting, grappling,
or throwing movement. Therefore, the latissimus is tested in recognition of the
importance it plays in most karate movements. Finally, any rotary powered kick,
such as a mawashi-geri or reverse mawashi-geri,
which penetrates the defender’s middle gate defenses will likely strike the
latissimus. We also condition the
latissimus area for that very practical reason.
VARIATION 1
i.
Both partners assume a right Sanchin-dachi
or other forward facing stance.
ii.
P-A executes a left round kick to
P-B's latissimus.
iii.
P-B reciprocates.
iv.
Partners endeavor to strike the entire
length of the latissimus. The ribs
are often struck in the performance of this drill.
Appropriate care is taken to reduce the intensity of the blow when the
ribs are struck. A bruised or
broken rib or damaged intercostal nerve is slow to heal and can, at the very
least, diminish the trainee's enthusiasm for their practice during the period of
recovery.
v.
Partners then reverse stance and
repeat the drill.
VARIATION 2
i.
Partners face each other in left Sanchin-dachi or other forward stance.
P-A places his/her hands in a high guard exposing their flank.
ii.
P-B uses tenshin
(moving footwork) to enter obliquely to P-A's right side and strikes the
full length of P-A's latissimus with his fist or palm heel.
iii.
Switch sides and repeat.
VARIATION 3
i.
P-A and P-B face each other in left Sanchin-dachi.
ii.
Both partners hold their hands in a
high guard opening their middle gates.
iii.
P-A executes shuto to P-B's latissimus.
iv.
P-B reciprocates.
v.
Partners switch hands and repeat shuto
strikes to other side of body.
vi.
Strikes are performed to the entire
length of the flanks (care is taken to avoid injuring the ribs).
The importance of Sanchin-kitei is such that without the ability to withstand blows to
the body, a practitioner will likely be unable to withstand a determined and
vicious assault. The authors believe that the ability to deliver and withstand
hard knocks lies at the very essence of traditional Okinawan karate.
It is irrational for martial artists to expect that they will be able to
withstand and evade determined aggressors without having engaged in realistic
physical engagements. In the authors’ experience, the advantage in unarmed
combat given to hardened and well-conditioned practitioners has, and will
continue to, prove itself in real life and death struggles.
ABDOMINALS
The paired
rectus abdominus muscles and the laterally placed obliques, maintain the
abdominal contents. Laxity of these
muscles not only results in protrusion of the abdomen but force greater
extension of the spine to maintain balance.
This condition compromises posture and renders the proper use of body
mechanics all the more difficult. Karateka
are strongly urged to strengthen the entire abdominal musculature in addition to
whatever degree of involvement in conditioning they choose.
VARIATION 1
i.
P-A & P-B face one another in a
left sparring stance.
ii.
P-A
performs a scissors step (shuffle step) following through with right reverse
punch to P-B's abdominal area.
iii.
P-B follows suit.
iv.
Partners switch stance and repeat the
set.
VARIATION 2
.
i.
P-A
and P-B face the same direction --
side by side -- in a slightly angled reference so that their abdominals describe
an approximately 45 degree angle.
ii.
P-A performs an iron palm slap to
P-B's obliques using either the back of the hand or the outside of the forearm.
iii.
P-B follows suit.
iv.
Partners switch sides and repeat.
v.
An additional partner on the other
side of the center player makes for interesting combinations of drills such as
simultaneous strikes, chain strikes, double strikes, etc.[19] [19]
VARIATION 3
i.
P-A poses in
right Sanchin-dachi.
ii.
P-B stands at a
90-degree angle to P-A and executes right round kicks to P-A's torso.
iii.
Partners switch
sides and repeat.
VARIATION 4
i.
P-A and P-B stand in left Sanchin-dachi.
ii.
P-A executes a right shomen geri (snap front kick) with the sokusen (big toe kick) to P-B's abdominal area.
iii.
P-B accepts the kick and steps back
into right Sanchin-dachi.
iv.
P-A completes kick by stepping into
right Sanchin-dachi.
v.
P-B executes a left shomen geri with the sokusen
to P-A's abdominal area.
vi.
P-A accepts the kick and then steps
back into left Sanchin-dachi .
vii.
Partners continue to exchange kicks
using an advancing and retreating footwork pattern.
The
following drill provides for a gradual build-up of intensity. It is specially
designed to test the participants’ spirit, mental and emotional control,
conditioning level and ability to effectively defend against a skilled opponent.
All reasonable and prudent measures should be undertaken to ensure safety
for both participants.
i.
Partners face each other in natural jiyu
kumite (sparring) stance, as described previously.
ii.
One partner hits the other one to the
body with a hard, slow, heavy feeling.
iii.
Partner returns favor by hitting
partner back with a hard, slow, heavy punch or kick.
iv.
This exchange continues, slowly, until
both partners find an acceptable level of contact. The chest, stomach, thighs,
arms, and calves are targets.
v.
Partners put on headgear with face
guard.
vi.
Free fight including open hand and
punching to the face guard with medium power and above agreed upon hard contact
to the body and legs. Grabbing, throwing, sweeping, leg whipping, and knee
strike are all allowed.
vii.
Fight for two minutes continuously.
OTHER
VARIATIONS
The following multiple partner
drills address several learning needs. Many
practitioners find that it is difficult to find time to train kihon
(basics) incorporating balance, targeting, power, speed and form while
conditioning. The following drills facilitate all of these practice
elements.
The drills are performed with
either three people in a triangle or four people in a square. These
configurations allow observation of partners' technique and provide an
opportunity for constructive feedback.
All of the
following drills start in left Sanchin-dachi
for clockwise flow and right Sanchin-dachi
for counterclockwise flow. This
allows each player an opportunity to condition the two adjacent persons who have
provided him with conditioning. When
performing these conditioning sets, all involved are keenly aware that
reciprocity is guaranteed. The
series of kicks are done for five repetitions on each side. All but one set is
delivered to the front leg.
This drill
requires three participants.
i.
P-A and P-B face each other left Sanchin-dachi.
ii.
The third participant stands is behind
one of the players (this person becomes the "middle-man") in right
Sanchin-dachi.
iii.
P-A performs a rear mawashi geri
(round kick) to P-B's lead left leg.
iv.
P-B then does a turn to the rear,
which references him/her frontally to the third participant.
v.
The third participant unleashes a left
(rear leg) mawashi-geri to P-B's right lead leg before he/she has fully
terminated the movement of their turn.
vi.
P-B then performs another
turn and is kicked by P-A's rear leg round kick
vii.
P-B continues to turn and accept kicks
from the other two participants until the agreed upon number of repetitions are
completed. The outside participants performing the kicks will vary their strikes
between the leg and thigh/inside and outside gates.
This one requires some practice (as well as fortitude.)
It is excellent for enhancing movement, focus, and once again development
of great striking power and the conditioning effect.
The
following drills developed by Uechi-Ryu Sensei Rick Wilson, introduce an element
of flow into the conditioning process. They
also require multiple players.
i.
Rear Leg Front kick:
P-A
executes shomen-geri (front kick) middle gate or slightly lower P-B raises their
front leg into Tsuro No Kamae (crane
block) P-A executes a delivers the kick to the shin and then to P-B’s thigh,
followed by kick to P-B’s abdominal area. Uechi-ka would most likely utilize sokusen for the delivery.
ii.
Rear Leg Roundhouse kick:
P-A
executes rear mawashi-geri to lower
gate of P-B. P-B blocks via kick
with front leg by assuming Tsuro No Kamae
(crane) posture. Turning the shin out to contact shin to shin is an option for
the well conditioned. P_A executes shomen
geri to P-B’s thigh. P_B then raises their arm so that they can be kicked
in the ribs. Care should be taken to avoid injury.
Targeting should be either the latissimus dorsi, which wraps around the
ribs or the pectoris. The fourth
kick, the only drill with four kicks, is thrown at the head. P-B can either
challenge it with their forearm or practice a dead arm block that absorbs the
power.
iii.
Rear Leg Side Kicks:
P-A
executes mawashi geri, which is
blocked by P-B by assuming Tsuro No Kamae.
The kick is delivered directly on the shin. P-A executes sokusen to P-B’s thigh and them follows with a shomen geri or sokusen to
P-B’s abdominal area.
iv.
Lead Leg Roundhouse Kick:
P-A executes low mawashi geri to inside of P-B’s shin of front foot. P-A should strike with instep. P-A follows with instep kick to inside of P-B’s thigh and P-A executes a shomen geri to P-B’s abdominal area. We recommend turning the body towards the kick slightly, so that the kick comes up into the stomach and not the floating rib.
v.
Combination:
P-A executes
a mawashi geri to P-B’s thigh, P-A
should not chamber back to original position with rear leg but should, instead,
place it down close to the P-B. P-A subsequently follows with a short front kick
delivered with the heel to the inside thigh of the receiver's rear leg. The toes
are angled out on this kick to maximize its potential to connect.
The last kick is a front leg sidekick to the receiver's stomach.
vi.
Extra Body conditioning:
vii. This drill begins with a left kick; reverse for the second set in the opposite direction. P-A kicks the P-B’s outer thigh. After the kick, P-A plants his foot close to the receiver in a right stance. Using momentum from the kick, P-A delivers a left downward strike to the P-B's solar plexus. By pivoting from the right stance into a left P-A uses mass to deliver a right uppercut into the left side of the P-B’s abdominal area. P-A then pivots back into a right to deliver a left upper cut into the right side of P-B’s abdominal area. P-A pivots once again to deliver a downward right hand strike to P-B’s upper chest. P-A pivots one final time to deliver a downward left-hand strike to the other side of P-B’s upper chest, going lighter when striking over the heart.
viii. An additional variation in non-stop conditioning features the receiver striking the deliverer's body after every strike except for the stomach front kick, all side kicks, and the last body conditioning hand strikes. This variation conditions and provides an opportunity to coordinate breathing with movement, as the action is fast and furious.