How can I train in judo on my own?

Judo exercises and techniques for at home

As an enthusiastic judo fan, you naturally ask yourself which exercises can be performed at home and which techniques can be differentiated. First of all, you can say that fitness training is always good, you will also find a selection of exercise units for at home as well as an overview of judo techniques.

Table of Contents

Judo exercises at home: videos

Youtube of course offers some videos that serve as illustrative material. We have selected a few good videos for you that offer insights into different training situations.

Judo Fall School

To practice the Judo Fall School, you need judo mats at home. If you don't have this, be sure to take a rug and place a yoga mat over it to avoid injuries.

Judo Fall School

You can also practice warm-up exercises perfectly at home. Just follow the exercises in the video:

Complete training

Here you will find a complete training, including warming up, falling and throwing technique as well as Randori. Certainly not all elements can be trained (and especially not alone), but see for yourself:

Judo Randori

In order to practice a practice fight you need a training partner as well as an appropriate environment. So a room that is laid out with judo mats. However, you may also be able to practice on the meadow in a park (but please check the ground for hard, sharp objects beforehand).

Which exercises can be done at home?

Although judo is a sport whose aim is to keep a person down on the ground in a one-on-one combat, there are a number of useful measures that can be taken can also be done alone. As your skills grow, so does the number of judo exercises that you can do in your own four walls. Normally, you don't need more than a judo mat as an underground surface.

In the first few weeks, however, you should avoid training alone. There are some judo tutorials on the internet that not only show the technique but also explain it in detail, but the risk that you train yourself to move incorrectly or even injure yourself is very high, especially at the beginning. That means: only practice those Judo techniques at home that your trainer has already taught you in the dojo. At home you can also do without the usual judo equipment.

Exercises for beginners

As a beginner, especially in the first few months, you should concentrate on adapting your performance level to that of the group. You don't need a special training plan for this, just a few Conditioning exercisesso that you can endure the long and intensive training units later.

This could be jogging, for example, or swimming. In the beginning, refrain from doing judo exercises at home unless your trainer explicitly encourages you to do so.

Advanced exercises

Judo training for advanced learners in your own home could then look like yours, for example Drop exercises does it yourself or is looking for an exercise partner and the Throws and lever practice on each other. But always make sure that the floor is prepared accordingly so that you do not injure each other and that there is enough space in the room.

You can Movement sequences also train without a partner for the time being if you have extreme difficulties with certain processes. In this case, don't forget to ask your trainer for tips. Often he or she will recognize your mistake much faster than you will find out for yourself.

Exercises for professionals

Those of you who make it to the level of a professional will then, over time, put together a personal training plan that is tailored to your individual goals. At this stage there is no general training tips more, because your then about that Exam-oriented training are far beyond individual techniques and need more specific exercises.

Which judo techniques are taught in training?

A number of techniques are used in training. We try to give you a brief overview of the throwing, holding, choking and levering techniques. In practice, the techniques used are blurred into motion sequences with the aim of repelling attacks.

Fall TechniquesFirst, you will learn how to fall properly. This is fundamentally important so that you do not injure yourself in later partner exercises. You will learn to fall cleanly in all four directions (forwards, right, left, backwards). The case school can also be found in the examination program from the first exam and forms the Basis for injury-free judo training.
Throwing TechniquesThe throwing techniques are used to make a standing To bring down opponents and are your heart in judo. Throws can be made from almost any position and all have the common goal of throwing the opponent on the ground and positioning you so that you can bring him under control.
Leg and foot throwsThe throws can be set up as leg and foot throws, with either the Mainstay, the unloaded leg or both legs can be swept away or blocked with the help of momentum in order to make it fall. One of the most famous leg throws is the O-soto-gari, translated as "large outer sickle".
Hip throwsHip throws are mostly suitable against larger opponents, for their To break the balance for good. The purpose of these judo techniques is to shake the opponent's center of gravity on the hip. A greater amount of force is required to perform most of these throws.
Hand and arm throwsHand and arm throws use the train to the extremities of the opponent to throw him off balance. Probably the best-known throw in this category is the Seoi-nage, also known as the shoulder throw, as it can often be seen in films.
Body throwsBody throws can be made to the side or back and cause both opponents to land on the ground. The aim, however, is to make the thrown clear falls harder than the thrower. The tomoe-nage, the overhead throw, is also often portrayed in films.
Other throwing techniquesThey still exist numerous other litters and the above are just some of the most commonly used. With the appropriate routine, the throws can be used effectively in an emergency to bring down an opponent.
Soil techniquesThe floor techniques serve to keep the opponent in a lying or crouching position get under control and hold. These techniques can be used very effectively in an emergency, as they give you an advantage that should not be underestimated. Few people know how to use their forces effectively on the ground.
Retention techniquesHolding techniques are pure intended for competition and were created to hold and fix the opponent on his back on the ground, so that the points are scored in the competition. Depending on the length of the opponent's supine position, more or fewer points are awarded.
Lever techniquesLever techniques are supposed to Move opponents to surrender in competition and are only used against the elbow joint, as this is where the risk of injury is lowest. Levers against other joints are forbidden in competition, but can certainly be used for self-defense. Just make sure that you do not break all the bones of your counterpart too quickly, otherwise you will quickly become liable to prosecution.
Choking techniquesThe choking techniques attack the side of the opponent's neck or the carotid arteries and can quickly lead to unconsciousness to lead. In an emergency, the use of choking techniques is not recommended, as unexpected movements of the opponent can quickly lead to serious or even fatal injuries.
Striking techniquesFinally there are the punching techniques, as it were with hands and feet are executed. Strikes are made with fists, fingertips, the edges of the hands, elbows, balls of the hands, balls of the feet, soles of the feet, edges of the feet, knees and heels. Most clubs only teach punching techniques in kata, as they are forbidden in competition. However, these are ideally suited for self-defense.

Various techniques are used in judo, which could hardly be more different from one another. Depending on the initial situation and goal, there are various techniques that can be divided into different areas. Due to the fact that judo is mainly practiced as a competitive sport today, most judo techniques are designed to bring the opponent down without seriously injuring him.

Last updated on November 1st, 2020 / Affiliate Links / Images from the Amazon Product Advertising API