Notes from a course in 2009 with Shihan Norman Robinson (JKS SA, 8th Dan), in Nottingham, England
"Lean" Karate - stripping away unnecessary movement to make Karate fit/suit your own body type.
- Old JKA style in a circle.
- Used wall for some leg stretches/exercises.
- To get fluid into joints and muscles at a temperature to be stretched and worked hard.
Hanme - hips 45 degrees, not all the way back.
Gedan Berai - finish block and land in stance at the same time.
- Back leg push forward and slide in....
- Front foot step forward and pull in.....
- Back leg half step in and push forward to slide in....
- Weight over toes on supporting leg when kicking for balance and stability - keeping face/body out of range.
He taught the lesson to focus on the lower body separately, upper body separately, then using the whole body.
- Front stance, hips shomen, gyaku-zuki, on hikite kick mae-geri on the same spot.
- Then gyaku-zuki, hikite and kick mae-geri same time stepping forward.
- *pointer for me was to finish the technique before i do the 2nd combination.*
- When punching don't over rotate.
- Everything direct to be first to the punch.
- Punch 45 degrees focusing on hikite and keeping shoulders forward
- Age-uke is more of a hooking punch for directness.
Exercise for uchi-uke
- Arms wide, palms facing in, contract (hugging position), expand (start position), contract and expand out into uchi-uke - front stance.
- *pointer for me - blocking elbow is a fist away from the hip to protect the body*
- Exercise for soto-uke is opposite to above.
- Both left leg forward. One person quickly changes legs, attacks jodan gyaku-zuki and follows through with the back leg to attack with the top of your shin to theirs to take them down.
- Choke hold.
- Right hand keeps hold of the wrist.
- Left arm and hand locks into the neck to control the take down.
As you can see by the expression on my face the choke hold is very effective!
- Shin attacks.
- Attacking inner and outer thigh with shin, natural movement, full momentum in and body
- Slide back and sweep with front leg (use hips and body rotation to take down).
*Pointer on kicking for me: jodan mawashi-geri - keep hips level!*
- Movement/Body co-ordination
- Used exercises for different sliding movements e.g. quick stance change, slide forward
- Zenkutsu-dachi to half-way, back to zenkutsu-dachi - focus on balance, body control and weight over the knee.
- When moving between stances you should have the ability to change the direction you go or the stance you go into (body control).
- Kiba-dachi (co-ordination) Jumping left, right, forward, back on count (gedan berai left and right, nihon zuki forward and double hikite backwards).
- Gyaku-zuki exercises
Make sure you contact!
- Angles, side to side gyaku-zuki, soft movement, quick footwork (half-step in). In groups for
target and race against other teams.
*Continuous movement is important!*
"Competition kumite is about speed, not strength..."
- WKF/athletic style of movement where getting out of distance is just as important as getting into distance!
- Everything (e.g. footwork/movement) should come through the knees.
I would highly recommend anyone to train with Shihan Norman Robinson should they get the chance to!