MyShotokan Blogroll — Personal and Dojo Shotokan Karate Blogs

The Chances of Success

by Selby Karateka on February 5, 2012

Recently Condon Sensei and Rushton Sensei both posted this picture on Facebook.
As gradings approach (20 days away) I thought I would share it with you all.

Without a positive attitude there is 0% chance of attaining the rank of the Kuro Obi.

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How to: Do Stick Ups

by Cerin on January 30, 2012

Stick Ups

Name: Stick Ups.

Also known as: Wall Slides.

Main muscles used: Upper back.

Other muscles used:

Top tips:

Stand with your back against a wall or any flat surface.
Have your feet a few inches away from the wall.
Keep your belly tight throughout.
Have your bum, shoulder blades and back of head touching the wall.
Keeping these 3 points of contact at all times, put your arms up, as if someone were pointing a gun at you.
Squeeze your shoulder blades back together until your elbows touch the wall.
If you can, try to get your wrists to touch the wall also.
Keeping these 5 points of contact with the wall at all times, slowly slide your arms up and down to the count of 4 seconds.
When pulling your arms down, think about squeezing your elbows in tight to your sides.

Common mistakes:

Letting your bum/shoulder blades/head peel away from the wall.
Failing to get your elbows back touching the wall.
Failing to get your wrists back touching the wall.
Relaxing your belly and letting it arch out in front in an attempt to get your elbows touching the wall.

Comments:

This is a very good variation of the Scapular Retraction exercise and is particularly good for anyone who suffers from a slumped forward posture.

Not only does it help mobilise the upper back and shoulders, but develops the muscles needed to pull the body back into an upright posture, and it teaches us how it actually feels to be upright. If this move feels very alien to you, it is an indication of how much your posture is off.

And don’t worry if you can’t do it at first. Many people these days find it difficult/odd at first. The trick is do it “little and often”. Do this exercise as part of every warm up, and for a few seconds several times each day.

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SSKC "Novice" Karate Competition – Sun 6th May

by Selby Karateka on January 27, 2012

Below is this years Competition flyer for the SSKC “Novice” competition. Just double click on the picture to read in your image viewer.

Competition Flyer

The Competition is open to JKS clubs in the region and is designed for karteka with little or no competition experience. Any age and grade just come and experience competition in a friendly atmosphere.
Club instructors will be issued with a competition pack soon and entries are required back in by the 16th of April.
The only restriction for entry is that if you have held your Dan grade for more than twelve months you are not allowed to enter, this applies to all ages.
Karateka that won cups last year can you return them on the B and B trg in March, thank you.

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3 minutes to improve your hip mobility

by Cerin on January 26, 2012

Hip mobility is important for all of us. It helps us do everyday moves. It helps us do athletic/sporting moves. It can help protect against dodgy knees and backs and general aches and pains. In short, it lets us move better, move more and move safer.

So here is a quick and easy routine for almost anyone to improve their hip mobility. There are only 4 stretches involved and it only takes 3 minutes, so you don’t have any excuses (you can even do it in the advert breaks of X Factor!)

So here goes…

Squat Stretch (click here for details).

Squat Stretch

Cossack Stretch (click here for details).

Cossack mobility stretch

Left side Hip Flexor Lunge Stretch (click here for details).

Hip Flexor Lunge Stretch

Right side Hip Flexor Lunge Stretch (click here for details).

Hip Flexor Lunge Stretch

Do the above four stretches for 10 seconds each, then repeat again for 15 seconds each, then a third and final round of 20 seconds each. That makes a grand total of 180 seconds, or only 3 minutes! And trust me, your hips will feel a lot looser and mobile afterwards.

You will get significant short term benefits from doing just this, so it would be a good drill to put into your warm ups. But to get longer term benefits, follow the “little and often” principle. Do this mini drill several times a day and you will get longer lasting and more permanent results.

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How to: Do Arm Step Out

by Cerin on January 24, 2012

Arm Step Out – Good

Name: Arm Step Out.

Also known as: (If you know these by any other name, please leave a comment below).

Main muscles used: Belly.

Other muscles used: Shoulders, lats.

Top tips:

Set yourself up in a Pressup position.
Keep your belly very tight and your bottom down from the start.
Keeping your body rigid and straight, take a step forwards with one arm, then the other, before returning to the start position.

Arm Step Out – Bad

Common mistakes:

Letting your hips hang down low and arching your back down.
Letting your body roll side to side.
Letting your body bend or sway as you step your arms forwards/backwards.
Only doing little, tiny steps with your arms.

Comments:

This is a dynamic progression to the Front Plank. When your arms are stepped forwards, the move is simply a harder version of the Front Plank. But when your hand is in motion, there is a strong twisting force acting on your body that your midsection has to work hard to control. This is what makes it a good move.

Start by making sure you can do the move slowly and under control. As with many of these exercises, quality is most important.