By working on speed, power, suppleness and stamina, every karate student can develop strong and effective techniques. David Mitchell describes how to achieve continuous improvement through balanced exercises and safe training routines, catering for different age groups and for both sexes. As well as explaining simply the principles of acceleration, kinetic energy, impact and recoil, he also describes why an understanding of muscle/joint behaviour is important. He gives advice on strikes, punches, blocks and parries, together with useful information on the effect of hip mobility on kicking techniques. Throughout the book great emphasis is placed on correct practice so that injuries may be avoided.

David Mitchell holds a black belt in karate , is a founder member of the Martial Arts Commission, and has collaborated on the World Union Karate's development programme. He s the author of a number of books, including The Martial Arts Coaching Manual.

Contents

Acknowledgements
About the author
Introduction
1 Training in karate
Finding a good club
The training uniform
Gradings
Training
Correct behaviour
Types of training
2 Preparing to train
Warming up
Body preparation
Elite exercises
Strengthening exercises
Weight training and training aids
3 Elite stances
Open-toe stance
Get ready stance
Normal stance
Open stance
Pigeon-toe stance
Hourlass stance
Forward stance
Fighting stance
One foot forward stance
Back stance
Cat stance
Hook stance
One-legged stance
Straddle stance
Movement between stances
4 Basic practice
Making a fist
Practising the basic punch
Thrust punch
Vertical punch
Roundhouse punch
Lunge punch
Reverse punch
Hip twist snap punch
One-knuckle punch
Hammer-fist
Backfist
Back-hand strike
Palm-heel
Half-open fist
Knife-hand
Spear-and
Elbow strikes
5 Elite kicks
The instep
Ball of foot
The heel
Outer foot edge
Inner foot edge
Front kick
One-step front kick
Roundhouse kick
Stamping kick
Side kick to mid-section
One-step side kick
Back kick to mid-section
Front stamping kick
Axe kick
Reverse roundhouse kick
Inside circling kick
Outside circling kick
6 Elite blocking techniques
Forearm blcks
Augmented forearm block
Lower parry
Reverse lower parry
Knife block
The scooping blocks
Double blocks
Blocking with the feet
Blocking theory
7 Combination techniques
8 Sparring
9 Additional training
Bag work
Target mitts
10 Getting back on form
Bruising
Injuries to joints
Lacerations
11 Elite coaching help
Index