Embedded Files
You will learn to:
Win with throws and takedowns:
The players will be feared for their ability to throw for an ippon.
The players always have the ability to win the contests with throws.
Win on the ground :
The players will have formidable ground techniques that dominate.
Win in grip fight:
The players will develop the ability to dominate and control the grip exchange.
The grip exchange will give the players the necessary setup to lead the contest and defend the lead.
Contest management:
The ability to get a lead, defend a lead, and chase the contest when behind.
The players have the situation awareness of make time-appropriate decisions and execute techniques under pressure.
Face adversaries without fear:
Players have an attitude that they are hard to beat and will do what it takes to win
The players are feared by their opponents as they have a reputation they never give up
FUNDAMENTAL TECHNIQUES
NOVICE LESSON
Bow in
Group Warm Up
Ukemi
Uchikomi
Learn a new technique
Randori
Pet throws Nagekomi
Cool down
Bow out
ADVANCED LESSON
Bow in
Self Warm Up
Newaza Randori
Tachiwaza Randori
Cool down
Bow out
UCHIKOMI LESSON
static no resistance
static light resistance
static light resistance + taisabaki
moving no resistance
moving light resistance
moving heavy resistance (2 people uke)
BLACK BELT PROGRAM
Lesson 1:
4 Breakfalls (front, back, right side, left side)
Grips
Floating Loin Throw (Uki Goshi)
Courtesies: standing, kneeling
Basic vocabulary
Lesson 2:
Do 40 repetitions of the three breakfalls
Do 50 repetitions of Floating Loin Throw. 25 each sides
Learn:
kuzushi - Tsukuri -kake : off balance - positioning - execute
Major Outer Reap (O Soto Gari)
Lesson 3:
Do 40 repetitions of the three breakfalls
Do 50 repetitions of each throw you learned. 25 each sides
Floating Loin throw (Uki Goshi)
Major Outer reaping (O Soto Gari)
Learn:
Tsukomi ashi (Drawing Ankle throw)
Standing up
Lesson 4:
Do 40 repetitions of the three breakfalls
Do 50 repetitions of each throw you learned. 25 each sides
1.Floating Loin throw (Uki Goshi)
2.Major Outer reaping (O Soto Gari)
3.Tsukomi ashi (Drawing Ankle throw)
Learn:
Right shoulder roll
Left shoulder roll
Major Hip Throw (O Goshi)
Lesson 5:
Do 50 repetitions of the 5 breakfalls
Do 50 repetitions of each throw you learned. 25 each sides
1. Floating Loin throw (Uki Goshi)
2. Major Outer reaping (O Soto Gari)
3. Tsukomi ashi (Drawing Ankle throw)
4. Major Hip Throw (O Goshi)
Learn:
Tsuri-ashi (sliding around)
Advancing Ankle Throw (De Ashi Barai)
Lesson 6:
Do 30 repetitions of each breakfalls (5 breakfalls)
Do 20 repetitions of each throw you learned. 25 each sides (5 throws)
Learn:
Forward Breakfall
Thunderfall
Knee Wheel (Hiza Guruma)
Lesson 7:
Do 30 repetitions of each breakfalls (7 breakfalls)
Do 20 repetitions of each throw you learned. 25 each sides (6 throws)
Learn:
Shoulder Throw (Ippon Seio Nage)
Osaekomi rules (10-15-20 seconds, kesa, shiho,
Scarf Hold (Kesa Gatame) and escapes
Shoulder Hold (Kata Gatame) and escapes
Lesson 8:
Do 30 repetitions of each breakfalls (7 breakfalls)
Do 20 repetitions of each throw you learned. 25 each sides (7 throws)
Do holds and escapes once (2 holdings)
Learn:
Major Inner Reap (O Uchi Gari)
Upper Four Quarters (Kami shito gatame) and escape
Side Four Quarters (Yoko Shioho Gatame) and escape
Lesson 9:
Do 25 repetitions of each breakfalls (7 breakfalls)
Do 20 repetitions of each throw you learned. 25 each sides (8 throws)
Do holds and escapes once (4 holdings)
Learn:
Sweeping Hip Throw (Harai goshi)
Resisting Hip Throw (Sasae tsurikomi goshi)
Lesson 10:
Do 20 repetitions of each breakfalls (7 breakfalls)
Do 20 repetitions of each throw you learned. 25 each sides (10 throws)
Do holds and escapes once (4 holdings)
Learn:
Randori
Lesson 11:
Do 15 repetitions of each breakfalls (7 breakfalls)
Do 15 repetitions of each throw you learned. 25 each sides (10 throws)
Do holds and escapes once (4 holdings)
30 minutes randori
Learn:
Normal cross choke (Nami juji jime)
Reverse Cross (Gaku juji jime)
Lesson 12:
Do 10 repetitions of each breakfalls (7 breakfalls)
Do 10 repetitions of each throw you learned. 25 each sides (10 throws)
Do holds and escapes once (4 holdings)
Do chokes once (2 chokes)
30 minutes randori
Learn:
Straight armlock (Juji gatame) and escape
Bent armlock (Ude Garami) and escape
Broken Upper Four Quarters (Kuzure Kami Shiho Gatame)
Rear Scarf Hold (Giaku Kesa Gatame)
Lesson 13:
Do 10 of each breakfalls (7 breakfalls)
Do 10 of each throw. (10 throws)
Do holds and escapes once (6 holdings)
Do chokes once (2 chokes)
Do each armlocks once (2 armlocks)
30 minutes randori
Learn:
Broken Scarf Hold (kuzure kesa gatame)
Necklock from rear (Okuri Eri Jime)
Single wing necklock (kata ha Jime)
Arm Crush (Ude Gatame)
Lesson 14:
Do 10 of each breakfalls (7 breakfalls)
Do 10 of each throw. (10 throws)
Do holds and escapes once (7 holdings)
Do chokes once (4 chokes)
Do each armlocks once (3 armlocks)
30 minutes randori
Learn:
Knee Armlock (Hiza Gatame)
Leg Armlock (Ashi Gatame)
Lesson 15:
Do 10 of each breakfalls (7 breakfalls)
Do 10 of each throw. (10 throws)
Do holds and escapes once (7 holdings)
Do chokes once (4 chokes)
Do each armlocks once (5 armlocks)
30 minutes randori
Learn:
Minor Inner Reaping (Ko Uchi Gari)
Newaza - Getting past the legs
Lesson 16:
Do 10 of each breakfalls (7 breakfalls)
Do 10 of each throw. (11 throws)
Do holds and escapes once (7 holdings)
Do chokes once (4 chokes)
Do each armlocks once (5 armlocks)
30 minutes randori
Learn:
Leg Wheel (Ashi guruma)
Naked strangle (Ushiro Jime)
Lesson 17:
Do 10 of each breakfalls (7 breakfalls)
Do 10 of each throw. (12 throws)
Do holds and escapes once (7 holdings)
Do chokes once (5 chokes)
Do each armlocks once (5 armlocks)
30 minutes randori
Learn:
Stomach Throw (Tomoe nage)
Lesson 18:
Do 10 of each breakfalls (7 breakfalls)
Do 10 of each throw. (13 throws)
Do holds and escapes once (7 holdings)
Do chokes once (5 chokes)
Do each armlocks once (5 armlocks)
30 minutes randori
Learn:
Body Drop (Tai Otoshi)
Lesson 19:
Do 10 of each breakfalls (7 breakfalls)
Do 10 of each throw. (14 throws)
Do holds and escapes once (7 holdings)
Do chokes once (5 chokes)
Do each armlocks once (5 armlocks)
30 minutes randori
Learn:
Half Cross choke (Kata Juji jime)
Lesson 20:
Do 10 of each breakfalls (7 breakfalls)
Do 10 of each throw. (14 throws)
Do holds and escapes once (7 holdings)
Do chokes once (6 chokes)
Do each armlocks once (5 armlocks)
30 minutes randori
Learn:
Pet throws (Tokui waza)
Lesson 21:
Do 8 of each breakfalls (7 breakfalls)
Do 8 of each throw. (14 throws)
Do holds and escapes once (7 holdings)
Do chokes once (6 chokes)
Do each armlocks once (5 armlocks)
30 minutes randori
Learn:
Sweeping Ankle Throw (Okuri ashi barai)
Lesson 22:
Do 8 of each breakfalls (7 breakfalls)
Do 8 of each throw. (15 throws)
Do holds and escapes once (7 holdings)
Do chokes once (6 chokes)
Do each armlocks once (5 armlocks)
30 minutes randori
Pet throws
Learn:
Spring Hip Throw (Hane Goshi)
Lesson 23:
Do 5 of each breakfalls (7 breakfalls)
Do 5 of each throw. (16 throws)
Do holds and escapes once (7 holdings)
Do chokes once (6 chokes)
Do each armlocks once (5 armlocks)
30 minutes randori
Pet throws
Learn: No new technique
Lesson 24:
Do 5 of each breakfalls (7 breakfalls)
Do 5 of each throw. (16 throws)
Do holds and escapes once (7 holdings)
Do chokes once (6 chokes)
Do each armlocks once (5 armlocks)
30 minutes randori
Learn:
Inner Thigh Throw (Uchi Mata)
Lesson 25:
Do 5 of each breakfalls (7 breakfalls)
Do 5 of each throw. (17 throws)
Do holds and escapes once (7 holdings)
Do chokes once (6 chokes)
Do each armlocks once (5 armlocks)
30 minutes randori
Learn:
Armlock from the scarf hold (Kesa Garami)
Left armlock from the scarf hold (Hidari Kesa garami)
Armlock from the broken upper four quarters (Kuzure Kami Shioho Garami)
Lesson 26:
Do 5 of each breakfalls (7 breakfalls)
Do 5 of each throw. (17 throws)
Do holds and escapes once (7 holdings)
Do chokes once (6 chokes)
Do each armlocks once (8 armlocks)
30 minutes randori
Learn: No new
Lesson 27:
Do 5 of each breakfalls (7 breakfalls)
Do 5 of each throw. (17 throws)
Do holds and escapes once (7 holdings)
Do chokes once (6 chokes)
Do each armlocks once (8 armlocks)
30 minutes randori
Learn:
Major Wheel (O Guruma)
Lesson 28:
Do 5 of each breakfalls (7 breakfalls)
Do 5 of each throw. (18 throws)
Do holds and escapes once (7 holdings)
Do chokes once (6 chokes)
Do each armlocks once (8 armlocks)
30 minutes randori
Learn:
Lengthways Four Quarter (Tate Shiho Gatame)
Lesson 29:
Do 5 of each breakfalls (7 breakfalls)
Do 5 of each throw. (18 throws)
Do holds and escapes once (8 holdings)
Do chokes once (6 chokes)
Do each armlocks once (8 armlocks)
30 minutes randori
Learn:
Change from one hold o another on the ground
Lesson 30:
Do 5 of each breakfalls (7 breakfalls)
Do 5 of each throw. (18 throws)
Do holds and escapes once (8 holdings)
Do chokes once (6 chokes)
Do each armlocks once (8 armlocks)
30 minutes randori
Learn:
Bar Armlock
Elbow Lock
Bent Armlock (standing)
Lesson 31:
Do 5 of each breakfalls (7 breakfalls)
Do 5 of each throw. (18 throws)
Do holds and escapes once (8 holdings)
Do chokes once (6 chokes)
Do each armlocks once (11 armlocks)
30 minutes randori
Learn:
Chokes applied in the standing position
Normal Cross
Reverse Cross
half Cross
Necklock from rear
Sing wing neck lock
Naked strangle
Lesson 32:
Do 5 of each breakfalls (7 breakfalls)
Do 5 of each throw. (18 throws)
Do holds and escapes once (8 holdings)
Do chokes once (6 standing, 6 ground)
Do each armlocks once (11 armlocks)
30 minutes randori
Learn:
Hip Wheel (Goshi Guruma)
Lesson 33:
Do 5 of each breakfalls (7 breakfalls)
Do 5 of each throw. (19 throws)
Do holds and escapes once (8 holdings)
Do chokes once (6 standing, 6 ground)
Do each armlocks once (11 armlocks)
30 minutes randori
Learn:
Major Outer Hook (O soto gake)
Lesson 34:
Do 5 of each breakfalls (7 breakfalls)
Do 5 of each throw. (20 throws)
Do holds and escapes once (8 holdings)
Do chokes once (6 standing, 6 ground)
Do each armlocks once (11 armlocks)
30 minutes randori
Learn: Pet throws
Lesson 35:
Pet throws
Lesson 36:
Do 5 of each breakfalls (7 breakfalls)
Do 5 of each throw. (20 throws)
Do holds and escapes once (8 holdings)
Do chokes once (6 standing, 6 ground)
Do each armlocks once (11 armlocks)
30 minutes randori
Learn:
Wrap throws (Maki Komi)
Lesson 37:
Do 5 of each breakfalls (7 breakfalls)
Do 5 of each throw. (21 throws)
Do holds and escapes once (8 holdings)
Do chokes once (6 standing, 6 ground)
Do each armlocks once (11 armlocks)
30 minutes randori
Learn:
Shoulder Wheel (Kata Guruma)
Lesson 38:
Do 5 of each breakfalls (7 breakfalls)
Do 5 of each throw. (22 throws)
Do holds and escapes once (8 holdings)
Do chokes once (6 standing, 6 ground)
Do each armlocks once (11 armlocks)
30 minutes randori
Learn:
Floating Drop (Uki Otoshi)
Lesson 39:
Do 5 of each breakfalls (7 breakfalls)
Do 5 of each throw. (23 throws)
Do holds and escapes once (8 holdings)
Do chokes once (6 standing, 6 ground)
Do each armlocks once (11 armlocks)
30 minutes randori
Learn:
Side Wheel (Yoko Guruma)
Lesson 40:
Do 5 of each breakfalls (7 breakfalls)
Do 5 of each throw. (24 throws)
Do holds and escapes once (8 holdings)
Do chokes once (6 standing, 6 ground)
Do each armlocks once (11 armlocks)
30 minutes randori
Learn:
How to avoid stiff arms and self defensive postures
Lesson 41:
Do 5 of each breakfalls (7 breakfalls)
Do 5 of each throw. (24 throws)
Do holds and escapes once (8 holdings)
Do chokes once (6 standing, 6 ground)
Do each armlocks once (11 armlocks)
30 minutes randori
Learn:
How to block hip throws
LESSON PLANS FOR COMPETITORS
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