I've recently taken to teaching hojo-undo with stepping (not uniquely of course, but as a supplemental drill). I do this without a count or cadence so students can find their own pace.
Part 1
Students do hojo-undo by stepping forward, doing and entire series (such as circle block, shuto, reiken, shoken), and then stepping again and doing the combination on the other side.
Part 2 is bag work. Doing the technique while stepping forward and striking into a shield or focus mitt. *Note - for this basic drill, the partner holding the bag is stationary after the first strike. The focus is on helping students find their power striking position after taking one step. Obviously this can and should be modified for advanced students.
Part 3
Use both hands. Stepping in, doing the technique, but adding open handed or bushiken strikes from the post arm in between the traditional strikes.
So if you take shuto-reiken-shoken-tsuski. You end up with a ready made 6 move combo.
- move in and circle (could also be a distraction strike)
-shuto from the front foot hand
-open handed or bushiken strike from the rear foot hand
-back fist from the front foot hand
-open handed or bushiken strike from the rear foot hand
-shoken with the front foot hand
It is important to remind students to return their elbows to the guard position after striking and not leave them sitting on the bag. Again - this is for basics, more advanced students should not have this concern. Additionally, more advanced students can focus on delivering the combinations from post position and not let their elbows pass their body line.
I know this isn't any great rocket science, but I've really noticed improvement in effort and intent with the kyu rank students in particular during this drill.
My motivation for creating this drill was that I was concerned with the lack of attention the kyu students were paying to their lower bodies during the hojo-undo series. Asking them to move their legs, and be aware of their distance to a bag seems to be helping.
thoughts? suggestions?
Dana
Hojo-undo in movement
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Hojo-undo in movement
I also read somewhere that the junbi undos are generic exercises used by Japanese school children, although performed with a different style of movement than we use.
The hojo undos, I'm not sure.
When we do the block-elbow strike in hojo undos, we stand right-stance,block left, slide step forward and elbow strike front, side, then we actually step back with the right foot to drive the right elbow forcefully back.
This leaves us in left stance, so we mirror image the whole thing for that stance...etc until ten each side are complete.
We are CONSTANTLY reminded of stance, stance, stance, "even" in the hojo undos, including our tuck. All this keeps us aware of the lower body.
Sometimes we do the hojo undos as two-person drills to actually practice the techniques.
This can take up the entire non-kata portion of a class easily.
It also helps feel the commitment of the techniques when just doing them "as warmups".
NM
The hojo undos, I'm not sure.
When we do the block-elbow strike in hojo undos, we stand right-stance,block left, slide step forward and elbow strike front, side, then we actually step back with the right foot to drive the right elbow forcefully back.
This leaves us in left stance, so we mirror image the whole thing for that stance...etc until ten each side are complete.
We are CONSTANTLY reminded of stance, stance, stance, "even" in the hojo undos, including our tuck. All this keeps us aware of the lower body.
Sometimes we do the hojo undos as two-person drills to actually practice the techniques.
This can take up the entire non-kata portion of a class easily.
It also helps feel the commitment of the techniques when just doing them "as warmups".
NM
Hojo-undo in movement
We drill the hojo-undo on both sides, often breaking it down piece by piece and then putting it back together.
Due to the problems with beginner students synchronizing arms movement with leg movement particularly on bunkais, we find it especially helpful to make them go through the foot movement only (with their partner doing the same thing) until they have picked it up. We then have them add in the hand movements. This really helps on kanshiwa bunkai. As they are learning the correct foot work, they are less intimidated about being hit and, consequently, improve their distancing skill.
Heck, I do this for my own advanced bunkais and drills too. It is a great help for a forgetful, unco-ordinated person like myself.
Vicki
Due to the problems with beginner students synchronizing arms movement with leg movement particularly on bunkais, we find it especially helpful to make them go through the foot movement only (with their partner doing the same thing) until they have picked it up. We then have them add in the hand movements. This really helps on kanshiwa bunkai. As they are learning the correct foot work, they are less intimidated about being hit and, consequently, improve their distancing skill.
Heck, I do this for my own advanced bunkais and drills too. It is a great help for a forgetful, unco-ordinated person like myself.
Vicki
Hojo-undo in movement
Dana,
Funny thing, Carlos told me that Shinjio sensei [Argentina seminar] said that junbi/hojo undo are obsolete 50 year old exercises, of not much use.
He taught a particular set of exercises that are of greater value for warm up and tuning up the body machinery.
They are something else.
------------------
Van Canna
Funny thing, Carlos told me that Shinjio sensei [Argentina seminar] said that junbi/hojo undo are obsolete 50 year old exercises, of not much use.
He taught a particular set of exercises that are of greater value for warm up and tuning up the body machinery.
They are something else.
------------------
Van Canna
Hojo-undo in movement
[QUOTE]Originally posted by Dana Sheets:
I've recently taken to teaching hojo-undo with stepping (not uniquely of course, but as a supplemental drill). I do this without a count or cadence so students can find their own pace.
Hi Dana,
I think what you mention here is similar to what our sensei has us work on in our classes. We may take it one step farther.
I can remember back to when I first started classes and we set up for our hoju-undo and we would do the 'technical fundamentals' in formation. We would set up in a traditional sanchin stance and work migi and hidari, repeating the moves working on our block and accuracy of technique with sensei helping everyone understand each move. We would also work the hoju-undo from a horse stance position, deep, strong stances with the purpose of strengthening our legs. This was great, works for me!
In our dojo, hoju-undo is always referred to as the basis of what Uechi Ryu kata was / is built on, small segments of self defense applications taught in a way so that the student could learn to perfect each, understand each. And finally when the katas are introduced all the parts of the puzzle fit together, to give the katas shape and meaning. Sensei says that a well executed kata tells a story to the observer.
For me, the 'light went on' when we showed a basic understanding of each technique and sensei introduced us to his 'hoju-undo bunkai.' This is a moving drill of the hoju-undo as defensive and offensive applications.
Attackers and defenders alternate in punching, grabbing at each other while the 'defender' does the application from the hoju-undo that sensei calls out. We also do this on our own without a count.
From this we are able to perfect our blocks and stances work on distancing, timing and accuracy. This gave me a whole new understanding to my technique.
I am glad to read that there are others benefiting from doing hoju-undo while moving and not wearing out the floor by standing in one place while practicing valuable techniques that help us understand our style.
Thank you for all the great postings, usually I just read but felt the need to reply this time because I know how much these drills help me.
Renee
I've recently taken to teaching hojo-undo with stepping (not uniquely of course, but as a supplemental drill). I do this without a count or cadence so students can find their own pace.
Hi Dana,
I think what you mention here is similar to what our sensei has us work on in our classes. We may take it one step farther.
I can remember back to when I first started classes and we set up for our hoju-undo and we would do the 'technical fundamentals' in formation. We would set up in a traditional sanchin stance and work migi and hidari, repeating the moves working on our block and accuracy of technique with sensei helping everyone understand each move. We would also work the hoju-undo from a horse stance position, deep, strong stances with the purpose of strengthening our legs. This was great, works for me!
In our dojo, hoju-undo is always referred to as the basis of what Uechi Ryu kata was / is built on, small segments of self defense applications taught in a way so that the student could learn to perfect each, understand each. And finally when the katas are introduced all the parts of the puzzle fit together, to give the katas shape and meaning. Sensei says that a well executed kata tells a story to the observer.
For me, the 'light went on' when we showed a basic understanding of each technique and sensei introduced us to his 'hoju-undo bunkai.' This is a moving drill of the hoju-undo as defensive and offensive applications.
Attackers and defenders alternate in punching, grabbing at each other while the 'defender' does the application from the hoju-undo that sensei calls out. We also do this on our own without a count.
From this we are able to perfect our blocks and stances work on distancing, timing and accuracy. This gave me a whole new understanding to my technique.
I am glad to read that there are others benefiting from doing hoju-undo while moving and not wearing out the floor by standing in one place while practicing valuable techniques that help us understand our style.
Thank you for all the great postings, usually I just read but felt the need to reply this time because I know how much these drills help me.
Renee
-
Dana Sheets
- Posts: 2715
- Joined: Mon Feb 25, 2002 6:01 am
Hojo-undo in movement
Renee,
Thanks for sharing your drill! Doing hojo-undo in horse stance sounds like a great way to build up those legs. And the longer I train the more and more I want good solid leg strength behind every technique.
Thanks for the tip! And please keep posting!
I've also got a hojo-undo that I put together with Heather, another student at our dojo, that focuses on the legs by using several of the horse stance movements from the higher katas. I'll dig around and see if I can't post it.
Dana
Thanks for sharing your drill! Doing hojo-undo in horse stance sounds like a great way to build up those legs. And the longer I train the more and more I want good solid leg strength behind every technique.
Thanks for the tip! And please keep posting!
I've also got a hojo-undo that I put together with Heather, another student at our dojo, that focuses on the legs by using several of the horse stance movements from the higher katas. I'll dig around and see if I can't post it.
Dana
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Bill Glasheen
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- Joined: Thu Mar 11, 1999 6:01 am
- Location: Richmond, VA --- Louisville, KY
Hojo-undo in movement
Van
I'll agree that the junbi undo are obsolete. They are replete with ballistic stretching techniques, something that was popular 50 years ago. These movements have since been shown to be counterproductive. I do not teach these in my class, and instead work on what I would consider a modern set of warm-up techniques.
As for the hojo undo, well I think the concept is just fine. Whether someone likes them or not, this is the foundation for learning any sports activity or even a musical instrument (drilling on scales for instance). There's a certain amount of drilling work that must happen for people to become proficient with the techniques. All the great practitioners start with excellent fundamentals, and many of them continue to work on them all their lives.
The problem I have with hojoundo is that people stop at the standard thirteen. It's ridiculous to consider the large volume of material in our kata, and just stop at the handful of drills that Uechi Kanei choreographed. Any teach worth his salt should be choreographing these things on the spot while working the salient techniques in a kata. Good examples might be the step into a horse stance, the seisan jump, the "hawk chases sparrow" in seichin, etc. And the instructor should force students to perform these choreographed "ditties" (like a step into the horse stance) on both sides.
Dana
I have worked with this movement thing. Some time back I took the six direction stepping exercise you find in Mattson's Uechiryu Karatedo, and superimposed it onto various hojoundo. Sometimes steps at various angles with the routines make a lot more sense than standing still and doing the movements. This "layering" of more detail on top of techniques we do in class is a great exercise for both teacher and student.
Lately since I've been bringing some concepts of plyometric training into class, I've been drilling pieces and parts of the prearranged kumite with these movements. Doing this sort of thing makes it possible for a student to see how these very stiff drills can be enhanced to a level where they make perfect sense for a "real" application.
Sounds like you are doing great work, Dana.
- Bill
I'll agree that the junbi undo are obsolete. They are replete with ballistic stretching techniques, something that was popular 50 years ago. These movements have since been shown to be counterproductive. I do not teach these in my class, and instead work on what I would consider a modern set of warm-up techniques.
As for the hojo undo, well I think the concept is just fine. Whether someone likes them or not, this is the foundation for learning any sports activity or even a musical instrument (drilling on scales for instance). There's a certain amount of drilling work that must happen for people to become proficient with the techniques. All the great practitioners start with excellent fundamentals, and many of them continue to work on them all their lives.
The problem I have with hojoundo is that people stop at the standard thirteen. It's ridiculous to consider the large volume of material in our kata, and just stop at the handful of drills that Uechi Kanei choreographed. Any teach worth his salt should be choreographing these things on the spot while working the salient techniques in a kata. Good examples might be the step into a horse stance, the seisan jump, the "hawk chases sparrow" in seichin, etc. And the instructor should force students to perform these choreographed "ditties" (like a step into the horse stance) on both sides.
Dana
I have worked with this movement thing. Some time back I took the six direction stepping exercise you find in Mattson's Uechiryu Karatedo, and superimposed it onto various hojoundo. Sometimes steps at various angles with the routines make a lot more sense than standing still and doing the movements. This "layering" of more detail on top of techniques we do in class is a great exercise for both teacher and student.
Lately since I've been bringing some concepts of plyometric training into class, I've been drilling pieces and parts of the prearranged kumite with these movements. Doing this sort of thing makes it possible for a student to see how these very stiff drills can be enhanced to a level where they make perfect sense for a "real" application.
Sounds like you are doing great work, Dana.
- Bill
Hojo-undo in movement
Mr. Glasheen;
Likewise, in our class we do not perform Junbi Undo, although other traditional elements are preserved.
On occasion, I will perform Junbi Undos prior to a class, in private, just to refresh my memory and get loose.
There are no students below green belt in our group. Our first opening of class is usually a warmup of Wauke's and kicks, followed by a slow and very form-careful Sanchin.
Question:
Should the Junbi Undos be preserved as an introduction to Uechi Ryu for white belts, or replaced with a modern warmup?
To me, they were part of the mystique but also helped with development of balance and stretching.
NM
Likewise, in our class we do not perform Junbi Undo, although other traditional elements are preserved.
On occasion, I will perform Junbi Undos prior to a class, in private, just to refresh my memory and get loose.
There are no students below green belt in our group. Our first opening of class is usually a warmup of Wauke's and kicks, followed by a slow and very form-careful Sanchin.
Question:
Should the Junbi Undos be preserved as an introduction to Uechi Ryu for white belts, or replaced with a modern warmup?
To me, they were part of the mystique but also helped with development of balance and stretching.
NM
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Bill Glasheen
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Hojo-undo in movement
2Greeen
<BLOCKQUOTE><font size="1" face="Verdana, Arial">quote:</font><HR>Should the Junbi Undos be preserved as an introduction to Uechi Ryu for white belts, or replaced with a modern warmup?
To me, they were part of the mystique but also helped with development of balance and stretching.<HR></BLOCKQUOTE>
That's a really good question.
I was born an Irish Catholic. In the words of George Carlin, <BLOCKQUOTE><font size="1" face="Verdana, Arial">quote
At some point, the Catholic Church (Pope John XXIV I believe) decided that priests should say the mass in the native language of the country rather than Latin. It was a radical concept for its time. Many Catholics were not happy. They felt it took away from the mystique of the ceremony. But guess what happened? People began to actually understand what it was they were reciting from their prayer books, and what the priest was saying during the mass. Imagine that!
If it doesn't make sense to do something, we shouldn't do it, no matter if Uechi Kanei himself choreographed it. A proper style should be "live"; it must be capable of absorbing the best knowledge of the era so that practitioners can be the best fighters that their potential allows.
I am not suggesting that anyone needs to toss out all the junbi undo. But certainly the exercises that involve ballistic stretching should be re-evaluated, and possibly replaced with something that is more effective. That would be the kind of thing Uechi Kanei himself would do if he were alive and aware of what we know today.
In the end, these sorts of things will sort themselves out...
- Bill
<BLOCKQUOTE><font size="1" face="Verdana, Arial">quote:</font><HR>Should the Junbi Undos be preserved as an introduction to Uechi Ryu for white belts, or replaced with a modern warmup?
To me, they were part of the mystique but also helped with development of balance and stretching.<HR></BLOCKQUOTE>
That's a really good question.
I was born an Irish Catholic. In the words of George Carlin, <BLOCKQUOTE><font size="1" face="Verdana, Arial">quote
In any case, I was as involved as they come as a boy. I was an altar boy that often got up every morning during the week to do the 7 AM mass, attended by the nuns from the school and maybe 5 other people. Would you believe I can still recite most of the mass - in Latin - 38 years later?...now I'm an American.
At some point, the Catholic Church (Pope John XXIV I believe) decided that priests should say the mass in the native language of the country rather than Latin. It was a radical concept for its time. Many Catholics were not happy. They felt it took away from the mystique of the ceremony. But guess what happened? People began to actually understand what it was they were reciting from their prayer books, and what the priest was saying during the mass. Imagine that!
If it doesn't make sense to do something, we shouldn't do it, no matter if Uechi Kanei himself choreographed it. A proper style should be "live"; it must be capable of absorbing the best knowledge of the era so that practitioners can be the best fighters that their potential allows.
I am not suggesting that anyone needs to toss out all the junbi undo. But certainly the exercises that involve ballistic stretching should be re-evaluated, and possibly replaced with something that is more effective. That would be the kind of thing Uechi Kanei himself would do if he were alive and aware of what we know today.
In the end, these sorts of things will sort themselves out...
- Bill
Hojo-undo in movement
Hi Dana,
I most always start class with junbi-undo. Then we move into more strenous excerises/stretching before normal class routines.
Never had any injuries yet.
Alan
I most always start class with junbi-undo. Then we move into more strenous excerises/stretching before normal class routines.
Never had any injuries yet.
Alan
Hojo-undo in movement
Everyone seems to have a different opinion on what they think is good for warming up.
We do junbi undo before each class. We do the clasical warm ups as outlined in Mattson senseis book. This is similar to a chart poster we have in the dojo presented to my sensei by an Okinawan visitor many years ago. The poster outlines the junbi and hoju undo that most all Uechi / Shohei dojos I have visited do.
I attended a seminar in August presented by Sensei Nakamatsu from Okinawa and he opened and led the class with that same junbi and hoju undo we have been doing. It made me feel good to be able to follow what he was doing.
What some senseis feel is the best way to warm up is ok as long as everyone warms up before strenuous training. Everyone is entitled to an opinion and each dojo's sensei is in charge, so what they feel is best to warm up the students should not be challenged.
However, maintaining and keeping the junbi and hoju undo is not only a good way to hold onto to tradition but is a good thing to have in all dojos so that when people from other Uechi/Shohei dojos get together there is a common thread and warming up flows better.
I understand the argument on the flip side will be, when you go and visit another dojo expect to do different things that you don't normally do in your normal routine.
What I can not understand is why some people want to throw out good training methods rather than add to them to make them better.
Just my humble 5 cents (inflation)
Renee
[This message has been edited by reneef (edited November 12, 2002).]
We do junbi undo before each class. We do the clasical warm ups as outlined in Mattson senseis book. This is similar to a chart poster we have in the dojo presented to my sensei by an Okinawan visitor many years ago. The poster outlines the junbi and hoju undo that most all Uechi / Shohei dojos I have visited do.
I attended a seminar in August presented by Sensei Nakamatsu from Okinawa and he opened and led the class with that same junbi and hoju undo we have been doing. It made me feel good to be able to follow what he was doing.
What some senseis feel is the best way to warm up is ok as long as everyone warms up before strenuous training. Everyone is entitled to an opinion and each dojo's sensei is in charge, so what they feel is best to warm up the students should not be challenged.
However, maintaining and keeping the junbi and hoju undo is not only a good way to hold onto to tradition but is a good thing to have in all dojos so that when people from other Uechi/Shohei dojos get together there is a common thread and warming up flows better.
I understand the argument on the flip side will be, when you go and visit another dojo expect to do different things that you don't normally do in your normal routine.
What I can not understand is why some people want to throw out good training methods rather than add to them to make them better.
Just my humble 5 cents (inflation)
Renee
[This message has been edited by reneef (edited November 12, 2002).]
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Joe Graziano
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- Location: Milford, MA, US
Hojo-undo in movement
I love the tradition of junbi undo. I just make sure I warm up and stretch before doing them. (Yes, I know what junbi undo means.)
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Dana Sheets
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- Joined: Mon Feb 25, 2002 6:01 am
Hojo-undo in movement
"ballistic stretching techniques"
Hmmm. This is very interesting to me. I've been doing junbi-undo as a warm-up before training for 6 years. In 6 years I've never pulled a leg or back muscle during training.
The one day I didn't do junbi-undo before a workout my back was sore for 3 days. I'll never do that again.
So I'm curious as to which parts of junbi-undo are considered to be worthwile and which parts may be counterproductive.
Dana
Hmmm. This is very interesting to me. I've been doing junbi-undo as a warm-up before training for 6 years. In 6 years I've never pulled a leg or back muscle during training.
The one day I didn't do junbi-undo before a workout my back was sore for 3 days. I'll never do that again.
So I'm curious as to which parts of junbi-undo are considered to be worthwile and which parts may be counterproductive.
Dana
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gmattson
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Hojo-undo in movement
Dana:
Just wait a few years and "ballistics" will be determined by new experts to be the best!
------------------
GEM
Just wait a few years and "ballistics" will be determined by new experts to be the best!
------------------
GEM
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Dana Sheets
- Posts: 2715
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Hojo-undo in movement
<BLOCKQUOTE><font size="1" face="Verdana, Arial">quote
Mr. Nakamatsu also does several additional stretching drills that are not in junbi-undo and also not ballistic if I'm guessing at the definition properly. His additional stretches, (and he didn't come up with all of these, they are ones he often does when he teaches) include:
(make sure to do both sides)
-One foot forward a little bend in the knee, back leg straight (but not locked) -- hamstring & calf stretch
During this strectch you are also to tuck your hips as completely as possible to stretch the tendons on the front of your hip. Posture - head on top of shoulders on top of hips.
-Front foot 90? angle with the knee never passing the toe, back leg out behind you -- again, good posture - support your weight with your legs, try not to put your hands on your thighs.
-legs in the same position - put your front foot arm down inside your leg. Draw a half circle with your hand behind your heel (so now your hand is wrapped around the bottom half of your leg with your hand on the outside of your foot). Try to press your chest to the floor. This stretches the pectoral muscles and the hip flexors.
-sit down w/the legs out straight in front of you. Pick up your foot with your hand and bring your leg up off the ground as far as you can without bending your leg.
-Now, lie on your back legs out in front. Lift one leg up in the air and then bring it across your chest. Try to keep your hips & shoulders on the ground as you reach for the ground with your extended leg.
-stand, feet shoulder width apart, do hip circles.
-stand, feet shoulder width apart, twist your upper body 180? around without moving your feet - hold at the limit of your mobility.
-stand, feet shoulder width apart, hands on hips. Keeping your chin tucked, bend your back backwards (like a limbo). Don't do this if you have a bad back.
-stand, feet shoulder width apart. twist your waist and let your hands swing around your body and tap at your kidkeys and the outsides of your shoulders.
I know for some of these I should post picts. And I will. But I think/hope some of them are imaginable.
Dana
Isn't Sensei Nakamatsu just great?! He is a wonderful example of thinking outside the box as well - his hip & waist training drills develop an incredible amount of power --- once you get the timing down, the amount of effort needed also decreases. His wife also has wonderful spirit. I hope I can raise enough money for the Okinawa trip - and I hope his dojo is a stop for us. He is my teacher's teacher's teacher -- kind of like a karate great-grandpa.I attended a seminar in August presented by Sensei Nakamatsu from Okinawa and he opened and led the class with that same junbi and hoju undo we have been doing. It made me feel good to be able to follow what he was doing.
Mr. Nakamatsu also does several additional stretching drills that are not in junbi-undo and also not ballistic if I'm guessing at the definition properly. His additional stretches, (and he didn't come up with all of these, they are ones he often does when he teaches) include:
(make sure to do both sides)
-One foot forward a little bend in the knee, back leg straight (but not locked) -- hamstring & calf stretch
During this strectch you are also to tuck your hips as completely as possible to stretch the tendons on the front of your hip. Posture - head on top of shoulders on top of hips.
-Front foot 90? angle with the knee never passing the toe, back leg out behind you -- again, good posture - support your weight with your legs, try not to put your hands on your thighs.
-legs in the same position - put your front foot arm down inside your leg. Draw a half circle with your hand behind your heel (so now your hand is wrapped around the bottom half of your leg with your hand on the outside of your foot). Try to press your chest to the floor. This stretches the pectoral muscles and the hip flexors.
-sit down w/the legs out straight in front of you. Pick up your foot with your hand and bring your leg up off the ground as far as you can without bending your leg.
-Now, lie on your back legs out in front. Lift one leg up in the air and then bring it across your chest. Try to keep your hips & shoulders on the ground as you reach for the ground with your extended leg.
-stand, feet shoulder width apart, do hip circles.
-stand, feet shoulder width apart, twist your upper body 180? around without moving your feet - hold at the limit of your mobility.
-stand, feet shoulder width apart, hands on hips. Keeping your chin tucked, bend your back backwards (like a limbo). Don't do this if you have a bad back.
-stand, feet shoulder width apart. twist your waist and let your hands swing around your body and tap at your kidkeys and the outsides of your shoulders.
I know for some of these I should post picts. And I will. But I think/hope some of them are imaginable.
Dana
