Fundamentals of Martial Arts

(P E 101)

Module 2

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Judo Preparatory Exercise
Judo is composed of throwing, grappling and striking technique. Beforehand, judo
has preparatory calisthenics, lumbering up and muscle-strengthening exercise. The aims
of these preparatory exercises are to give warm-up and to tone up the muscles, to make
the joints flexible and controllable and to develop physical strength necessary needed.
Some of the following exercises are shown in the figure below.

1. Body Loosening – Relax all body muscles, particularly arms, shoulders legs and joints
and gently lift up and down and shaking it.

Figure 1
Figure 2

2. Neck Twisting – Twist heads several times from left to right, then backward and
forward; finally rotate the head in circular motion. Repeat several times.

Figure 1 Figure 2

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 Figure 3 Figure 4

3. Arm stretching – With shoulder relaxed, extend arms and rotate them in big circular
motion in front of the body, first going up, then in reverse direction. Repeat several
times.

Figure 1 Figure 2

4. Back-bending Alternate Exercise – On standing open leg bring one hand to the
opposite foot without bending the knees. Then bring the hands up with back straight
and then opposite hand in the same manner. Repeat several times.

Figure 1 3 Figure 2

Figure 2
5. Trunk Stretching – Open the leg in a wide distance keeping the knee straight. Bring
hands downward as low as possible and rotate the body backward in the circular
motion, then reverse the rotation from one direction as shown on the figure.

Figure 1 Figure 2

6. Side Stretching – Assume stance, then bring one hand over head to the opposite side,
stretching as low as possible keeping the knees straight, then reverse the motion.
Repeat several times.

Figure 1 Figure 2

7. Abdominal Exercise – Spread the legs in wide distance, keeping the knees straight.
Extend the arms forward from one foot to the other. Bringing the body close to ankle.
Then close the leg in straight manner and bring the head as low as possible. Do not
bend the knees. Repeat several times.

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Figure 1 Figure 2 Figure 3

8. Hopping Exercise – On squatting position, hop as far as possible and as high as it

reaches, maintaining the whole weight and balance as its land. Repeat several times.

Figure 1 Figure 2

9. Bicycle Exercise – With the shoulders on the floor, keep the hips and legs up straight
then rotate the legs in kicking motion, like riding a bicycle. Repeat several times,
maintaining the balance.

Figure 1 Figure 2

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 10. Push-up Exercise – Assuming on prone position, support the body with palms of
hands and toes only touching the floor as shown on the figure. Bring the body up and
down. Repeat several times.

Figure 1 Figure 2 Figure 3

11. Joint-Loosening – Relax muscles and shake all joints, shoulders, elbows, waist, thigh,
knees, ankle, and foot joint.

Figure 1 Figure 2

THE TYPES BREAKFALL TECHNIQUES (Ukemi Waza)

Ukemi or breakfall techniques are moves that have been designed specially to
protect the body when being thrown. One of the major training aids for judo. These
techniques are used by beginners. They enable judukas to practice throwing each other
on the tatame and the action of the breakfall avoids injury. The secret of any breakfall
technique is being able to relax your body as you are being human. This comes with

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 practice usually when practicing breakfall techniques for the first time. They are performed
close to the ground to lessen the impact and to allow the judoka to gain confidence and
correct the technique before advancing to an upright position. It is important to learn
breakfalls on both besides as you cannot choose which way an opponent will throw you.
In order to learn these techniques correctly beginners should seek the advice and
guidance of its qualified judo sensei.

1. Backward Breakfalls
A. Setting Position
1. Assume standing position, extend legs forward, and back straight.
2. Extends both hands forward with a slight pointing on opposite shoulder and
ready to fall.
3. Start to fall, by bringing the back of the mat while bring the foot upward without
resistance.
4. when your back touches the mat, slap the mat with two hands extending 45
degrees sideward from the armpit.
5. In last position bend the legs, without raising the body. Elbow should be straight,
chin tackle in and avoid the back of the head to touch the mat.

Figure 1 Figure 2 Figure 3

B. Squatting Position
Instructions:
1. Assume squatting position, extend hands forward back straight.
2. The first to move is the lower heels, then sit and bring the back to the mat.

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 3. Start to fall, by bringing the back to the mat, while bring the legs upward without
resistant, just like a si-saw.
4. After your back touches the mat, slap the mat with the hands, extending 45
degrees sideward from the armpit, do not out the momentous of your legs.
5. In last position bend the legs, without raising the body. Elbow should be
straight, chin tackle in and avoid the back of the head to touch the mat.

Figure 1 Figure 2 Figure 3

C. Standing Position
Instructions:
1. Assume standing position, extend hands forward back straight.
2. Drop to squatting position.
3. Start to fall, by bringing the back to the mat, while bring the legs upward without
resistance, just like a si-saw.
4. When your back touches the mat, the hands will slap extending 45 degrees
sideward from the armpit.
5. In last position bend the legs, without raising the body. Elbow should be straight,
chin tackle in and avoid the back of the head to touch the mat.

Figure 1 Figure 2 8 Figure 3

 2. Side Breakfalls
A. Setting Position
Instructions:

1. Assume half setting position, extend one hands forward slight pointing over the
opposite shoulder and the other hand on the stomach just touching.
2. Start to fall on left side by bringing the half side of the body to the mat.
3. When your body goes down, bring the legs upward the same with si-saw.
4. When the half side of the body touches the mat, slap the mat with the left hand
45 degrees sideward from the armpit. Keep the legs straight as high as possible.
5. In last position return the legs back down, without rising. The left elbow should
6. extend straight, avoid bending. Face to the left and avoid your head touches the
mat.

Figure 1 Figure 2 Figure 3

B. Half Kneeling Position

Instructions:
1. Assumed half kneeling position, extend the left arm forward and left leg forward,
right hand on the stomach, keep back straight.
2. Drop the heel on the mat, to sitting position, face to the left and start to fall.
3. When the body goes down, bring the legs upward just like a si-saw.
4. When the half side of the body touches the mat, slap the mat with the left hand
45 degrees sideward from the armpit. Keep the leg straight and high as possible.

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 5. In last position return the legs back down, without rising. The left elbow should
extend straight, avoid bending. Face to the left and avoid your head touches the

Figure 1 Figure 2 Figure 3

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C. Standing Position

Instructions:
1. Assume standing position, extend the left arm forward and left leg forward,
right hand on the stomach, keep back straight.
2. Drop the body to half kneeling position, face to left and ready to fall.
3. Drop to setting position and fall to the left side, bring the legs upward and high
as possible. Avoid both shoulders touch the mat, only the left side of the body
from shoulder to foot touches the mat.
4. In the last position of side breakfall slap the mat harder with left hand.

Figure 1 Figure 2 Figure 3

3. Flat Forward Breakfall

A. Kneeling Position

Instructions:
1. Assume standing position, extend hands forward.
2. Start to drop forward by bringing the body straight, the leg ae ready to land.
3. When you land on the mat, keep your body straight and suspended to avoid
touching the mat. Keep the palm of the hands and the arms flat on the mat to
support the upper body.

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 Figure 1 Figure 2 Figure 3

B. Squatting Position
Instructions:
1. Assumed full squatting position, extend hands forward back straight relax
and avoid tensing and ready to drop.
2. Then drop the knees to the mat.
3. Start to drop by bringing the body forward to the mat, extend hands and
ready to drop.
4. In the last position of flat forward breakfall, the body is perpendicular to the
mat. The hands extending to the elbows only are supporting the entire
body, whereas the lower body are supported by the toes. Avoid body from
touching the mat.

Figure 1 Figure 2 Figure 3

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 C. Standing Position
Instructions:
1. Assume standing position, extend hands forward and keep back straight,
avoid tensing.
2. Start to drop forward by bringing the body to the mat, keeping the body
straight, the legs are ready to land.
3. When you land to the mat, keep your body straight and suspended to avoid
touching the mat. Keep the palm of the hands and the arms flat on the mat
to support the upper body.

Figure 1 Figure 2 Figure 3

4. Forward Rolling Breakfall

A. Two hands Forward Rolling

Instructions:
1. Assume half kneeling position, bend your body downward, putting the right
hand on the mat, slightly pointing to the left side keeping both knees straight.
Avoid bending place the left hand in front of the right hand and ready to roll-in
bow your head close to chest.
2. Start by rolling-in or slide the right arm to the left side without bending the elbow,
keep chin tucked in to avoid the head from touching the mat. Kick the right foot
against the mat and start by bring the left leg backward.
3. Start to roll-in in circular motion keeping both legs straight when rolling in.

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 4. When you roll in circular motion, land with your left side the same as on the left
side one side breakfall and slap the mat with your left hand 45 degrees
sideward from the armpit.

Figure 1 Figure 2 Figure 3

B. One hand Forward Rolling

Instructions:
1. Assume standing position, raise the left hand alone and ready to bring to
the left hand and ready to bow and roll-in.
2. Then slide the left arm to the right foot, bending the body in speed motion
without bending the knee.
3. With speed inertia of the body’s weight, roll-in circular motion. Kick the mat
without bending your both knees.
4. Then apply the one side right side one side back fall.

Figure 1 Figure 2 Figure 3

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 C. Pyramid Forward Rolling
Instructions:
1. Start on one pyramid, keep one man on a position as obstacle to jump over.
2. Keep a distance from the obstacle and apply the two hands or one hand
forward falling by running, jumping over the obstacle, avoid touching any part
of your body from the obstacle during the progress of the falling techniques.
3. Upon mastering this number, increase the numbers of the obstacle and the
height. Do not develop over confidence and be conscious always of your
safety and safety of others.

Assessment Criteria:
Figure 1 Figure 2 Figure 3

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References:
Rodolfo A. Lisondra, Judo Manual.
Marlon L. Teves, MMA Grand Mars, 2013
Judo [Link]/Morotegari/
Wilkepedia/
[Link]. org./
Kodokan judo institute. Org/en/waza/digest/05/
[Link]/
Usadojo. Com/up/2017/
[Link]
[Link]
[Link]
[Link]

Prepared by:

Rey D. Barreto MS Crim.

Assistant Professor I

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