A judoka must master a new set of technique for each rank and be able to demonstrate all techniques of lower rank. A certified instructor will evaluate the judoka basic knowledge
This lesson plan expects you to acquire substantial academic knowledge and physical knowledge. This includes history nature, philosophy, and principles of Judo, therefore your attendances is crucial.
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| Week | Task | ||
| One | Warm up exercises | Running, Neck Rotation, Arm Rotations, Elbow Rotations, Wrist and Toe Rotations, Body Twists, Hip Rotations, Body Bends, Knee Rotations, Inner Thigh Stretches (Note: During warn up the number of repartitions will be counted in Japamise | |
| Ukemi's | Laying Down, Sitting (Back, Left, Right), Squatting (Back, Left, Right), Standing (Back) | ||
| Kake Throws | a) Osoto Gari
(Major outer reaping)
b) Ouich Gari (Major inner reaping) |
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| Two | Warm up exercises | Shrimping, Low Crawls | |
| Ukemi's | Standing (Left and Right) | ||
| Osaekomi -- mat hold downs | a) Kesa Gatame (Scarf Lock)
b) Kata Gatame (Shoulder Hold Down) |
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| Three | Warm up exercises | Ankle Rotations, Squats | |
| Ukemi's | Squatting (Front Roll) | ||
| Kake Throws | a) Ogoshi (Major Hip Throw)
b) Uki Goshi (Floating Hip Throw) |
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| Four | Warm up exercises | Bridges (Shoulder Regular) | |
| Ukemi's | Back Rolls, Roll Outs (left and Right) | ||
| Osaekomi | a) Kamishiho Gatame (Upper Four Corners
Hold Down)
b) Yoko Shiho Gatame (Side Four Corners Hold Down) |
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| Five | Warm up exercises | Japanese Pushups | |
| Judo Counting | Ichi, Ni, San, Shi, Go, Roku, Shichi, Hachi, Ku, Ju | ||
| Kake Throws | a) De-Ashi Barai (
Avancing Foot Sweet)
b) Hari Tsuri-Komi Ashi ( Sweeping, Lifting Ankle Throw ) |
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| Six | Philosophy of Judo | ||
| Judo Ranks (Mudan-sha & Yudan-sha) | |||
| Judo Terms | |||
| Osaekomi | a) Kuzure
Kamishiho Gatame (Modified Upper Four Corner Hold down) b) tate Shiho Gatame (Vertical Four Corner Hold Down) |
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| Seven | Kake Throws | a) Tai Otoshi (Body
Drop) b) Ushiro Goshi (Rear Hip Throw) |
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| Eight | IJF Rules | ||
| Nine | Review and Testing | ||