Basic stance is the foundation of judo. It is a stable posture that adapts to the opponent's attack or defense with a natural agile posture.

Positive natural body: the posture of positive natural body is the basic posture of judo standing posture. In an extremely natural posture. All quick and accurate actions will be produced from this. Feet are left and right, heel spacing is about one foot long, in a straight line, feet are splayed, and body center of gravity is between legs. The muscles of the whole body relax, the qi sinks, the spirit is concentrated, and the strength is contained. This posture, whether offensive or defensive, can be improvised.

Right natural body: the posture of right natural body is a standing posture in which the center of gravity of the right foot is placed between the legs and then one step forward to the right.

Left natural body: the posture of the left natural body is the same as that of the right, but in the opposite direction.

Training method of the natural body: after the natural body stands, both sides hold the outside of the right middle sleeve of the other side with their left hands and hold the left front collar of the other side with their right hands for training.

Right natural body sparring method: after standing with the right natural body. Both sides hold each other's left front collar with their right hands and hold each other's right middle sleeve with their left hands for training.

Left natural body sparring method: After the left natural body stands, both sides hold each other's right front collar with their left hands and hold each other's left middle sleeve with their right hands for sparring.

Active self-protection: Self-protection stance is good for both defensive actions and offensive techniques. When standing for self-protection, keep your upper body in a natural posture, bend your knees to your toes, and put your weight between your legs. The whole body should be balanced.

Right self-protection: the standing posture of right self-protection is that after standing next to right self-protection, your right foot takes a step forward to the right, your legs are bent, and your body center of gravity is between your legs, which becomes a standing posture with your right side forward.

Left self-protection: the posture of left self-protection is the same as that of right self-protection, but in the opposite direction.

Self-protection training method: after self-protection standing, grab each other's left and right collars or sleeves with both hands for training.

Correct self-protection training methods. Legs flexion, waist sinking (lower body center of gravity) become the correct self-protection standing posture of leaning forward on the right side of the body. Both sides reach out their right hands to each other's right armpit, grasp each other's right inner sleeve, and grasp each other's right outer sleeve with their left hands from the outside of each other's right arm, forming a posture of grasping each other's right arm with both hands.

Training method of left self-protection: The training method of left self-protection is the same as that of right self-protection, but in the opposite direction.

The above methods of natural body training and self-protection body training are just one example. In competition or practice, we often stand by and watch ourselves. This posture can grab any part of the opponent at will, and at the same time, it can be immediately converted into a counterattack posture while defending the opponent's attack. Adapting to the opponent's use of various special postures in the competition is an important technical foundation.

Basic footwork

Footwork is an important basis of attack and defense. Correct footwork can concentrate the strength of all parts of the body to one point in the competition and keep the body stable: pose. When moving forward, backward and rotating. It can be transformed into the next action at will, or it can be used freely. Flexible position, make yourself in a favorable position. These are all done by correct and skilled footwork. Basic footwork, including ordinary step, forward progress, backward step, cross step, backward step, etc.

Ordinary step: The method of ordinary step is very simple, just like walking normally. If you stand with your left foot in front and your right foot behind, your right foot will take a step forward. Become a standing posture with your right foot in front and your left foot in the back; Take a step forward with your left foot and become a standing posture with your left foot in front and your right foot behind. Follow the normal walking method.

Push forward: the right foot is in front and the left foot is standing behind. The first step is to take the right foot first, and the left foot will follow up further, still keeping the body posture and the distance between the two feet with the right foot in front and the left foot behind; Step forward with your right foot. Keep your left foot forward, your right foot in front and your left foot behind. Follow the method of right foot in front and left foot in back.

Backward: as opposed to forward movement, when standing on the right natural body, you should keep your body posture and the distance between your feet in front of your feet, back front foot and back front foot; When standing in a natural body. According to the needs of attack and defense, you can retreat one foot first and then the other.

Step): Keep your feet left and right, take a step to the left (right) with your left (right) foot, and your right (left) foot will follow the left (right) side, so as to keep your body posture and the distance between your feet.

Backward step: the right (left) foot moves forward to the left (right) and the body turns back to the left (right). As the left (right) foot retreats to the right foot, it turns back to the other side.

When practicing footwork, don't just do one direction, but master the footwork in the main direction and the right direction. The main and right movements are the same, but in opposite directions.

In order to make proper use of the opponent's body posture and use offensive techniques in competition or practice, it is necessary to introduce the different postures of the human body when standing and the changes of the position of the body center of gravity. The basic direction and center of gravity position of body tilt can be summarized as follows:

Straight ahead: lean forward and focus on your toes.

Right Front: The body leans forward to the right with the center of gravity at the tip of the right foot.

Left front: the body leans to the left front, and the center of gravity is on the left toe.

Right side. Lean to the right with the center of gravity on the outside of your right foot.

Left side: the body leans to the left side, and the center of gravity is on the outside of the left foot.

Right rear: the body leans to the right rear, and the center of gravity keeps up with the right foot.

Left rear: the body leans to the left rear, and the center of gravity keeps up with the left foot.

Straight back: lean back and keep the center of gravity with the instep.

If you master the basic footwork and know the position of the opponent's body center of gravity, you can create opportunities, take advantage of opportunities and use technology to fall over your opponent. The so-called opportunity creation is to make various footwork changes around the opponent by pushing, pulling, pulling, pushing and pulling according to the opponent's posture, position and offensive intention. Once the opponent is forced to lean out of balance, you can use the skill of "breaking a thousand pounds with one stroke" to fall down on your opponent. The so-called use of opportunities. Just fighting. Use the opponent's footwork to shift the center of gravity, make mistakes in attack methods or avoid instantaneous instability in attack. Use technology to defeat opponents. Whether you create it yourself or use the other person's body to lean, you should quickly and accurately determine the position of the other person's body center of gravity, and then use it correctly to make the other person fall. If you use the wrong strength and method because of inaccurate judgment, you will be used by the other party.

Landing method

To participate in judo practice, you must first learn how to land. When the opponent falls down forcefully and quickly. Applying the following methods to the ground can prevent head, waist and heel injuries. Avoid fractures and dislocations of arms, shoulders and legs. This is a way of self-protection. If you don't master this method, you will often be afraid of falling to the ground, which will affect the development and improvement of technology. So it is required that before wrestling. You should learn to land safely in advance. There are basically three landing methods: backward landing, lateral landing and forward landing.

Reclining: the practice of leaning back and landing should start from the supine position. First, lie on your back on the mat, forcibly retract your chin to make your head leave the mat, keep your eyes on the knotted part of your belt, cross your arms on your chest, then pat your hands on the side to support the mat, and then gently lower your head. After mastering this method, you can practice falling backwards from sitting position; Then practice from the squatting position; Finally, transition to the practice of falling backwards from standing position.

Fall back to the ground: after standing by the natural body, raise your arms horizontally forward, bend your legs when you fall back, raise your heels into a squat posture, and separate your knees by about 35 degrees. Then arch your chest, retract your forehead, and fall back to make your hips, waist, back, shoulders and neck pad up in turn. At the same time, after crossing your arms over your chest, pat the mat on your side. Bend your knees slightly, then roll your legs back and lift them up to complete the landing action.

Lateral position: Start from the squatting position and do lateral position exercises. After squatting, raise your right arm horizontally forward (when you fall to the left, raise your left arm forward) and put your left hand on your left knee; When falling sideways, the body's center of gravity shifts to the left leg, and the right leg swings forward to the left. At the same time, put your right hand on your left shoulder and prepare to pat the mat. Then the body falls to the right, the lower forehead is retracted, the right arm swings down quickly, the right side of the body slaps the cushion, and the left arm straddles the abdomen. After the right hip is padded, the upper body slightly turns left. The waist, back, shoulders and neck are padded in turn, and the left arm is also padded on the left side of the body. Bend your knees slightly, then roll your legs back and lift them up to complete the landing action.

Starting from the standing position, do the rollover exercise: stand naturally, raise your right hand horizontally in front, move your left leg to the left, and shift your body weight to your left foot. At the same time, the left leg is bent into a squat posture, the heel is raised, the right hand is placed on the left shoulder, and the right foot moves forward to the left, and then falls to one side.

Fall forward: When the back is forced to fall forward, in order to prevent the front parts from falling and being injured, there are two ways to fall forward and roll forward and fall to the ground.

Landing forward: Do the practice of landing forward from the knee. After kneeling down, your knees are about two fists apart, your arms are raised horizontally forward, facing straight ahead, your body center of gravity is raised, your torso is completely straight, your feet are pushed to the ground with your forepaws, and your upper body leans forward. When landing, straighten your knees, bend your arms, elbows and palms forward, bend your elbows horizontally, and support the mat hard.

Roll forward and land: from the correct natural posture, bend your legs, bend your upper body forward, put your hands on the mat and turn your fingers inward; Straighten your legs with your right foot, turn your head to the outside of your left shoulder, then bend your right arm forward and roll the pad forward quickly with your right shoulder in tandem, and roll it to the left through your back and left shoulder into a semicircle. Straighten your left arm and hold the mat. At the same time, the left leg is padded. After the left body touches the pad, the right shoulder is lifted, the right arm is placed in front of the abdomen, the right foot touches the pad behind the left calf, the right knee flexes, and the knee joint is above the left leg, thus completing the action of rolling forward and landing. This method is often used to fall to the ground in practice and competition. So be sure to master it skillfully.

Correct landing posture is the guarantee of safety. When landing, you need to skillfully use your arms and legs on one side of your body to land on the mat. The key point of this method is to pat the mat with the left hand, and at the same time, the left leg also does the action of patting the mat accordingly. The coordination of hand and leg movements plays an important role in landing safely.

Landing auxiliary exercise

Pairing exercise: the practitioner grasps the right hand of the sparring partner with his right hand and takes a step forward to the right with his right leg. The body's center of gravity shifts to the right leg, and the right leg bends forward, then the left hand grabs the trouser leg in the middle of the left thigh of the opponent, the right foot pushes the ground, and the left leg swings backwards and upwards. At this time, the opponent's left leg flexes slightly and the practitioner flips hard. The practitioner's right shoulder is placed on the opponent's left knee. After his legs were empty, he continued to turn left and fell to the ground.

Do the landing exercise with a wooden stick: the sparring partner carries one end of a wooden stick about 2 meters long on his shoulder. Grab it with both hands. The exerciser stands on the left (right) side, grabs the stick and practices tumbling down. This exercise can control the difficulty of landing by grasping the position of the stick.

Basic knowledge of training

First, follow the training principles and improve the technical level.

The principle of sports training is the reflection of the objective law of sports training. It has universal guiding significance for all kinds of sports. Therefore, in training, if you violate the training principles, it will inevitably lead to the failure of training.

1. Combination of physical training and special technical training. Practice has proved that an athlete must have skilled special skills and good physical fitness if he wants to achieve excellent sports results in his own professional field. Therefore, physical fitness is the basis for improving sports performance and a strong guarantee for improving technical skills. The general physical training of judo should combine the characteristics of judo to choose other sports. According to the technical needs of judo, choose some simple and effective actions that can reflect the special characteristics to practice judo special physical training. Through planned training, athletes' physical qualities such as strength, speed, endurance, agility, flexibility and balance are fully developed. Enhance physical function. Only in this way can we be competent for training with a large amount of exercise and get good results in the competition. However, physical fitness training is not equal to special technical training, and the two must be organically combined to achieve the purpose of improving sports level.

2. Step by step, pay attention to basic training. Any exercise, whether it is the training content, method or the arrangement order of the amount of exercise, "should be from simple to complex, from easy to difficult, gradually deepened and step by step." Otherwise, it will destroy the activity function of various organs and damage the body because of blindness and rashness. Basic training is the basic action training to lay a good foundation for special skills. If you don't master the basic movements, it will be difficult to make progress in technology. For example, landing is one of the basic movements of judo. Some people think that falling to the ground is just to avoid injury when falling, and it has nothing to do with technological progress. However, this is not the case. Sometimes the unreasonable action of falling to the ground will directly affect the transfer to control the attack and lose the chance to win.

To cultivate an excellent athlete, we must use scientific methods and carry out systematic training for many years, constantly enhance the working ability of the body, quickly improve the training level and create excellent results. Japanese judo has a broad mass base and has received systematic basic judo training since primary school. In the physical education syllabus, according to the physiological and psychological characteristics of students of different ages, the specific teaching content from primary school to university is scientifically stipulated. So the judo level of Japanese college students is very high.

3. Reasonably arrange the amount of exercise during training. Practice is of course the only effective way to improve your skills. If you just pursue long-term heavy exercise. It will cause some functions of the human body to fail and cause excessive fatigue, which will lead to serious consequences. The amount of exercise should be arranged from small to large, so as to combine large, medium and small. The rhythm alternates.

The allocation of technical training time should also be based on the characteristics of sports. Reasonable arrangement. In judo competition, wrestling skills and control skills are combined. Therefore, when practicing, you can't ignore the practice of any kind of technology. According to the utilization rate of general competitions, wrestling skills account for about 60%, and control skills account for about 40%. Therefore, when arranging training plans, we should also refer to this ratio.

4. Treat it differently and proceed from reality. In order to achieve good results in training, it is necessary to make a careful analysis and research on each athlete. According to its characteristics, determine the training tasks, contents, methods and means. And foster strengths and avoid weaknesses in training, so as to create good results faster. There are many kinds of judo skills, so we must master the "good" skills according to our personal characteristics. As the saying goes, a thousand moves are not as good as one move. Of course, novices can't do this. They should learn more skills and practice attack and defense in both directions. For well-trained athletes, it is necessary to choose techniques suitable for individual characteristics in long-term practice. Pay attention to practice. However, we must also have excellent offensive skills in the left, right and left directions in order to adapt to various changes and win opponents in the game.

Second, strengthen medical supervision and pay attention to health.

Medical supervision is indispensable in training. It can ensure the improvement of athletes' health level and technical level in the process of sports training. To achieve the effect of judo practice, we must also put forward some requirements in daily life and hygiene.

1. medical supervision: medical supervision should include self-supervision, sports training supervision and supervision during competition. In order to prevent sports diseases, it is necessary to establish athletes' physical health card to record athletes' general physical health and physiological indexes of physical function.

2. Arrange meals reasonably. Judo training takes a lot of exercise, and whether the diet arrangement is appropriate has a great influence on the training of athletes. Judo is a weight-based competition. In the dietary arrangement, we should supply more protein (especially animal protein) and substances containing more sugar, and eat more fruits and vegetables. During the competition, it is necessary to provide small portions of digestible and high-calorie food. Vitamin B is of special significance to sports mobilization and can maintain the normal functions of the heart and mental system. Vitamin C can enhance endurance, avoid fatigue, accelerate physical recovery and enhance sports ability. Therefore, the diet should arrange more vitamin B; There is also vitamin C. The time of eating must be adapted to the time of training or competition, and there must be a certain rest time after exercise before eating. After meals, you should also have a proper rest time before exercise. It is generally believed that you should rest for more than 30 minutes before eating. Rest after meals 1.5-2.5 hours before taking part in strenuous exercise.

3. Common sense of drinking water Water is an indispensable and important nutrient for the human body. It can regulate body temperature, participate in substance metabolism and maintain normal secretion of the body. The daily consumption per person is about 1000- 1500ml. Athletes need more water because they sweat more during exercise. However, don't drink too much water before, during and after training, because a lot of water will suddenly enter the body, which will increase the burden on the heart and kidneys and dilute the gastric juice, affecting digestion and appetite. If you continue to exercise, the water will shake in your stomach, making people uncomfortable and even causing vomiting. Athletes had better have enough water at ordinary times. If they feel thirsty during training, they should not drink more water to rinse their mouths to eliminate thirst.

4. Training ground: The training ground should be ventilated and cleaned frequently. Maintain proper humidity and pay attention to environmental hygiene.

5. Wipe the sweat during and after training. If possible, taking a bath after training can not only keep the body clean, but also promote the rapid recovery of tired body.

6. Judo clothes should be washed frequently and kept clean. After each training, let the judo suit dry and put it away, which will make you feel comfortable in the next training and improve your training mood.

7. Pay attention to rest and sleep to prevent excessive fatigue.

Third, strengthen ideological education to prevent injury accidents.

There are many reasons for injury accidents, both subjective and objective. Some are ideological problems, some are technical problems. Therefore, coaches and athletes should pay attention to the causes of injury accidents. Here are some key points for reference:

1, do not follow the principle of gradual training, do not pay attention to the training of basic methods and techniques, and blindly compete with opponents. Or get hurt by the wrong action.

2. Only pay attention to special technical training, ignoring physical quality training. Therefore, you are injured due to lack of necessary physical strength in training or competition.

3. It is easy to cause injury accidents when using technology near the edge of the site or using actions that violate "prohibited items".

4. Insufficient or incorrect warm-up activities, excessive warm-up activities, or too long interval from formal training and competition.

5. Participate in training or competition under poor health conditions such as poor sleep, injury and physical fatigue.

6. In the competition, due to a strong sense of responsibility, do actions beyond your ability; Or after being controlled by the opponent by strangulation or joint method in the game, because of unyielding, the defense is strong, and accidents are easy to occur when the opponent continues to exert his strength.

7. Arrogance, overconfidence, contempt for each other, and relaxation of guard.

8. If you don't pay attention to hygiene, your hair, hands, feet and nails are too long, and accidents will also occur.

9. Don't listen to the coach.

10. Bad sports ethics, intentionally hurting each other.

1 1, the weather and light are not good, and the venue, equipment and judo clothes do not meet the specified requirements. It is also the objective cause of injury accidents.

Fourth, prepare for activities

The purpose of warm-up activities is to further improve the excitability of the central nervous system, overcome the inertia of various functions, strengthen the activity ability of various organs and systems, and prepare for formal exercises or competitions through various forms of exercises on the basis of pre-competition conditions. In this way, from the beginning of the competition, we can give full play to the work of the human body. Generally, you need to prepare activities, such as running and jumping with bare hands, and then do some imitation exercises related to special techniques. In this way, the cerebral cortex can be in a good state of excitement quickly, effectively shortening the time to enter the working state. Judo is a highly antagonistic sport in which two people compete directly. If the warm-up activities are not sufficient, it will easily lead to injury accidents in practice or competition. According to the characteristics of judo, firstly, in the preparation activities, especially the flexibility exercise can not be ignored. Here are some exercise methods:

1. Head exercises

Method 1: bend your head forward, backward and left and right.

Method 2: Turn your head left and right.

2. Wrist exercises

Method 1: Stretch your arms forward and press your hands down.

Method 2: Turn your hands inward and outward.

Method 3: Press your fingers relatively inward.

3. Shoulder and arm exercises

Method 1: circle your arms in front, back, inside and outside.

Method 2: press your shoulders down.

Method 3: Push-ups.

Do chest exercises

Method 1: spread your arms horizontally and then vibrate.

Method 2: bend your elbows on your chest, throw them off left and right, and twist your body left and right.

5. Waist and abdomen exercises

Method 1: the body bends forward and bends forward.

Method 2: Turn your body around.

Method 3: Back off.

Method 4: Back bridge.

6. Lower limb exercises

Method 1: In the last link, legs alternate and knees are raised as high as possible.

Method 2: Alternately bend your legs backwards so that your heels touch your hips.

Method 3: Stand with your knees bent, and turn your knees left and right with your hands.

Method 4: The ankle rotates left and right.

Method 5: Squat down and jump up.

Field practice

Method 1: Back and forth tumbling and various ground exercises.

Method 2: Forward fall and lateral fall during landing.

Verb (short for verb) completes the activity.

Finishing activities is a good way to eliminate fatigue and promote physical recovery. It includes some whole-body exercises to correct breathing and relieve exercise. Try to relax your muscles actively and make your body gradually return to normal.

Sixth, auxiliary exercises

Auxiliary exercises are freehand and simple instrument exercises. The movements are simple and easy to learn, but they are diverse in form and rich in content. Through auxiliary exercise, strengthen the functions of bones, muscles, ligaments and internal organs, and develop physical qualities such as strength, speed, agility and flexibility.

1 exercises to strengthen neck strength.

Method 1: Make a back bridge with the support of head and feet, and do the exercises of lifting and closing shoulders.

Method 2: Starting from the rear axle, use two pedals to turn backward and push down, and do this action continuously to strengthen the neck strength.

2. Exercises to strengthen wrists, shoulders and chest.

Method 1: Push-ups with palms or fingers.

Method 2: Two people overlap up and down. The people below repeatedly push the people above with the strength of their arms.

3. Practice with musical instruments.

Method 1: Bend forward and pull the barbell upward.

Method 2: push the barbell.

Method 3: barbell press.

Method 4: Take the supine position and lift the dumbbell straight arm forward and backward.

Method 5: Take dumbbells as forearms and alternate the last section.

Method 6: Do the pulling exercise of backflip with a puller.

Method 7: Push forward with one arm of stretcher.

Method 8: Pull sideways with a stretcher.

Method 9: Push forward with both hands of the puller.

Method 10: Sit in front of a stretcher and pull with both arms alternately.

4. Exercises to enhance abdominal and back strength

Method 1): Starting from prone position, lift your hips first, and then bend your arms downward. Center of gravity forward, chest out, arms straight.

Method 2: Lie prone on the mat, with your hands behind your back, and your head and feet are arched around your waist.

Method 3: Two people stand sideways, hand in hand and pull sideways.

Method 4: One person lies on his back in a chair, and the other person holds his calf with his legs and does sit-ups exercises.

5. Exercises to strengthen the waist and legs

Method 1: Lie on your back on the mat with your head in your hands. Raise your head, bend your legs in turn and push your heels straight.

Method 2: Lie on your back on the mat. Hang a rubber strip on your neck and soles of your feet, and bend your legs alternately.

Method 3: Do squats with rubber bands.

6. Exercises to enhance grip strength

Grip strength and wrist strength play an important role in wrestling and control techniques. Practice method: tie a certain weight with a small stick and roll it up.

7. Exercise to enhance endurance

Method 1: Start from the supine position, rest and stand well or repeat this exercise after your legs are V-shaped.

Method 2: Stand on one leg, bend your knees and lift high, and stand well.

Method 3: After prone, the upper body legs stand upright and stand in an anti-bow shape.

8. Exercises to improve sensitivity

Method 1: sprint 50 meters and go back and forth several times.

Method 2: Squat jump. Method 3: Rabbit jumps. Put your hands behind your back and jump forward.

Method 4: vault and drill. One person is a horse, and the other person jumps with his legs apart, then immediately turns back and drills between the legs of the horse maker. Two people alternate.

Method 5: Use the steps to jump up and down continuously.

9. Whole body exercises

Method 1: Crawl forward, and use the strength of hands and elbows to make the body move forward after lying prone.

Method 2: Lie on your back on the mat and do lateral flexion exercise.

Method 3: Throw a barbell and do a deep knee squat behind the neck.

Method 4: Practice all kinds of falling movements.