PILATES FOR KARATE
PILATES FOR KARATE
HOW PILATES IMPROVES KARATE
HOW PILATES IMPROVES KARATE TECHNIQUE
TECHNIQUE
GYAKU ZUKI PUNCH IN
GYAKU ZUKI PUNCH IN ZENKUTSU DACHI STANCE
ZENKUTSU DACHI STANCE
ARISTON SUTANDIO ARISTON SUTANDIO
ABSTRACT
ABSTRACT
Karate is a martial art that use all extremities range of motion and all spinal articulation in Karate is a martial art that use all extremities range of motion and all spinal articulation in it
its movement.s movement.
Speed is a must in
Speed is a must in Karate techniques but speed without stability is nothing.Karate techniques but speed without stability is nothing.
Stances in Karate needs many muscle co-contracting together to get stability, same things Stances in Karate needs many muscle co-contracting together to get stability, same things in punching, kicking, blocking and body moving.
in punching, kicking, blocking and body moving.
Punching needs shoulder stability, kicking needs pelvic stability and all movement needs Punching needs shoulder stability, kicking needs pelvic stability and all movement needs spinal articulation and core strength to get better technique.
spinal articulation and core strength to get better technique. Because of so many muscles and joint work at
Because of so many muscles and joint work at the same time, Karate-Ka (person whothe same time, Karate-Ka (person who train Karate) needs body awareness to prevent injuries in doing Karate technique, in a train Karate) needs body awareness to prevent injuries in doing Karate technique, in a Karate competition and Karate as a
Karate competition and Karate as a martial art.martial art.
Pilates is a complete body, mind
Pilates is a complete body, mind and spirit exercise to acquire complete control of ourand spirit exercise to acquire complete control of our body and develops body uniformly, correct wrong postures, restores physical
body and develops body uniformly, correct wrong postures, restores physical vitality,vitality, invigorates the mind and elevates the spirit. (
invigorates the mind and elevates the spirit. ( Return to Life through Contrology Return to Life through Contrology , Pilates, Pilates
H. Joseph, 1945 H. Joseph, 1945 ))
Principles of BASI PILATES are
Principles of BASI PILATES are Awareness, Balance, Breath, Concentration, Center,Awareness, Balance, Breath, Concentration, Center, Control, Efficiency, Flow, Precision and Harmony is a unique method and different from Control, Efficiency, Flow, Precision and Harmony is a unique method and different from many other
many other forms of forms of conditioning thaconditioning that t guides guides BASI Pilates BASI Pilates practicians to practicians to acquire aacquire allll Pilates benefits.
Pilates benefits.
BASI Pilates principles could be same principles in K
BASI Pilates principles could be same principles in Karate Techniques and very useful toarate Techniques and very useful to Karate-Ka to mastered his techniques.
Karate-Ka to mastered his techniques. Pilates will
Pilates will improve postureimprove posture, joints ROM, core streng, joints ROM, core strength, spinal flexibility, body stability andth, spinal flexibility, body stability and mobility and prepare the body to do any
mobility and prepare the body to do any kind functional activities, prevent injuries, anythingkind functional activities, prevent injuries, anything body conditioning like one of them is
body conditioning like one of them is Karate.Karate.
Karate-Ka needs Pilates to
TABLES OF CONTENT
TABLES OF CONTENT
ABSTRACT ... 2 ABSTRACT ... 2
Chapter 1. WHAT IS GYAKU ZUKI AND
Chapter 1. WHAT IS GYAKU ZUKI AND ZENKUTSU DACHI ... 4ZENKUTSU DACHI ... 4
Chapter 2. MOVEMENT ANALYSIS GYAKU ZUKI AND ZENKUTSU DACHI ... 5 Chapter 2. MOVEMENT ANALYSIS GYAKU ZUKI AND ZENKUTSU DACHI ... 5
Chapter 3. IMPROVING GYAKU ZUKI TECHNIQUE ... 7 Chapter 3. IMPROVING GYAKU ZUKI TECHNIQUE ... 7
Chapter 4. CASE STUDY ... 10 Chapter 4. CASE STUDY ... 10
Chapter 5. PROGRAM DESIGN ... 11 Chapter 5. PROGRAM DESIGN ... 11
Chapter 6. CONCLUSION ... 13 Chapter 6. CONCLUSION ... 13
BIBLIOGRAPHY ... 14 BIBLIOGRAPHY ... 14
CHAPTER 1. WHAT IS GYAKU
CHAPTER 1. WHAT IS GYAKU ZUKI AND ZENKUTSU DACHI
ZUKI AND ZENKUTSU DACHI
Gyaku
Gyaku Zuki Zuki is is Reverse Reverse Punch.Punch.
Zenkutsu Dachi is Long Forward Stance. Zenkutsu Dachi is Long Forward Stance.
Gyaku Zuki technique in basic Karate (KIHON) is straight punch to
Gyaku Zuki technique in basic Karate (KIHON) is straight punch to solar plexus and headsolar plexus and head where arm and leg in reverse position (cross pattern). One arm (right) straight punch, left where arm and leg in reverse position (cross pattern). One arm (right) straight punch, left arm on waist, pelvis facing to target, left leg in front dan right leg in rear.
arm on waist, pelvis facing to target, left leg in front dan right leg in rear.
Zenkutsu Dachi technique in basic Karate (KIHON) is stance which 60% weight
Zenkutsu Dachi technique in basic Karate (KIHON) is stance which 60% weight in frontin front leg, 40% weight in rear leg,
leg, 40% weight in rear leg, shoulder wide, twice shoulder length and hip facing 45 degreeshoulder wide, twice shoulder length and hip facing 45 degree to front.
Chapter 2. M
Chapter 2. MOVEMENT ANALYSIS GYAKU ZUKI AND ZENKUTSU DACHI
OVEMENT ANALYSIS GYAKU ZUKI AND ZENKUTSU DACHI
Gyaku Zuki punch in Karate Techniques always in Zenkutsu Dachi Stance and could be do Gyaku Zuki punch in Karate Techniques always in Zenkutsu Dachi Stance and could be do in stance position (stable) like in KIHON ( Basic Techniques ), KATA ( form of
in stance position (stable) like in KIHON ( Basic Techniques ), KATA ( form of choreogra
choreographed pattern of movement ) and in phed pattern of movement ) and in dynamic movement like in KUMITE (fighting).dynamic movement like in KUMITE (fighting).
BASIC TECHNIQUE GYAKU ZUKI : BASIC TECHNIQUE GYAKU ZUKI :
Pelvis is place to generate and transverse power, to assist
Pelvis is place to generate and transverse power, to assist mobility, as a bridge verticallymobility, as a bridge vertically between legs and upper body in cross pattern movement.
between legs and upper body in cross pattern movement.
Essentially power generate from floor to push pelvis forward. Pelvis rotates spine, spine Essentially power generate from floor to push pelvis forward. Pelvis rotates spine, spine rotate scapula and shoulder then arm
rotate scapula and shoulder then arm straight forward in sequence movement asstraight forward in sequence movement as described below :
From stance position with pelvis facing From stance position with pelvis facing 45 degree forward.45 degree forward.
Movement start from rear leg with firing Movement start from rear leg with firing quadriceps and gluts to pivot ball of quadriceps and gluts to pivot ball of foot,foot,
pushing heel to the floor forcefully and explosively to extending knee join. pushing heel to the floor forcefully and explosively to extending knee join.
There is transverse weight from rear leg to front There is transverse weight from rear leg to front leg and front leg should be very stableleg and front leg should be very stable
and pushing pelvis forward. and pushing pelvis forward.
At the same time At the same time adductor, lower abdominals, oblique and intercostal muscles to pulladductor, lower abdominals, oblique and intercostal muscles to pull
pelvis forward and bring rear leg and front leg
pelvis forward and bring rear leg and front leg narrow and keep legs and pelvisnarrow and keep legs and pelvis completely still.
completely still.
The momentum bring pelvis facing perpendicular to the target, rotates the spine andThe momentum bring pelvis facing perpendicular to the target, rotates the spine and
shoulder to release the punching arm to the target and the
shoulder to release the punching arm to the target and the others arm to waist.others arm to waist.
Keeping upper back and shoulder relax, Keeping upper back and shoulder relax, straightening punching arm once index andstraightening punching arm once index and
middle knuckles perpendicu
middle knuckles perpendicular to the target, lar to the target, tightening the other arm elbow to the body.tightening the other arm elbow to the body.
Just before impact, begin to turn the Just before impact, begin to turn the wrist ( keeping elbow facing to wrist ( keeping elbow facing to the floor as much asthe floor as much as
possible), rotates wrist from the center of t
possible), rotates wrist from the center of two knuckles to ensure direct path to the target.wo knuckles to ensure direct path to the target.
On impact, completely rotate wrist (wrist On impact, completely rotate wrist (wrist and forearm remain straight) and extend theand forearm remain straight) and extend the
elbow. elbow.
Ensure good posture throughout to ensure power transverse from rear leg, Ensure good posture throughout to ensure power transverse from rear leg, to the to the pelvispelvis
and to front arm. and to front arm.
Use the breath to focus the Use the breath to focus the power, maintain lower center of gravity then tense to power, maintain lower center of gravity then tense to thethe
impact. impact.
picture from GKR KARATE BLUDENSELLS DOJO, Liverpool. (note: akan di
picture from GKR KARATE BLUDENSELLS DOJO, Liverpool. (note: akan di ganti dgn fotoganti dgn foto sendiri)
sendiri)
Chapter 3. I
Chapter 3. IMPROVING GYAKU ZUKI TECHNIQUE
MPROVING GYAKU ZUKI TECHNIQUE
Practice
Practice Karate in DOJO (place KarateKarate in DOJO (place Karate-Ka practising Karate) Gy-Ka practising Karate) Gyaku Zuki do hundaku Zuki do hundredred
even thousand repeatation in long times to be perfect. Strengthening muscles like push up, even thousand repeatation in long times to be perfect. Strengthening muscles like push up, sit up,
sit up, back extension, run are exercise complimentary to back extension, run are exercise complimentary to support techniques need.support techniques need.
The others way to make gyaku zuki more speed and powerful is
The others way to make gyaku zuki more speed and powerful is use of rubber band as anuse of rubber band as an assistant to gain muscles flexibility
Pilates as body, mind and
Pilates as body, mind and spirit exercises is a powerful body conditioning to improvesspirit exercises is a powerful body conditioning to improves muscles strength, flexibility, power, speed, good posture, core strength as Karate-Ka muscles strength, flexibility, power, speed, good posture, core strength as Karate-Ka needed to improves Karate Techniques and body
needed to improves Karate Techniques and body awareness.awareness.
GYAKU ZUKI
GYAKU ZUKI MUSCLESMUSCLES
Gyaku Zuki is punching. Punching needs muscles
Gyaku Zuki is punching. Punching needs muscles strength, flexibility and strength, flexibility and endurance toendurance to built speed, power and
built speed, power and endurance punch.endurance punch.
Latissimus Dorsi and Serratus Anterior is the main punching muscles needs to make good Latissimus Dorsi and Serratus Anterior is the main punching muscles needs to make good punch because Serratus Anterior stable the shoulder and Latissimus
punch because Serratus Anterior stable the shoulder and Latissimus Dorsi toDorsi to strengthening punch.
ZENKUTSU DACHI MUSCLES ZENKUTSU DACHI MUSCLES
Stance is essential manner for martial art like
Stance is essential manner for martial art like Karate and need many muscles to stabilizeKarate and need many muscles to stabilize to bring punch more powerful because the power start from firing rear leg as
to bring punch more powerful because the power start from firing rear leg as an initiator ofan initiator of the power, amplified with the pelvis
Karate is a dynamic body movements. Strengthening only few muscles gain no st
Karate is a dynamic body movements. Strengthening only few muscles gain no stabilityability and mobility in it
and mobility in its dynamic movements yet s dynamic movements yet need balance muscles and good posture.need balance muscles and good posture.
Agonist and antagonist muscles work in the same
Agonist and antagonist muscles work in the same manner, cossentric and essentricmanner, cossentric and essentric
muscles work together to build speed, flexibility and strength. Co-contracting build stability muscles work together to build speed, flexibility and strength. Co-contracting build stability to support speed.
to support speed.
Pilates is the ultimate body conditioning to Karate-Ka to win in Karate competition, to Pilates is the ultimate body conditioning to Karate-Ka to win in Karate competition, to mastered Karate technique as martial art and to build
mastered Karate technique as martial art and to build MIND OVER THE BODY because AMIND OVER THE BODY because A SANE MIND IN A SOUND BODY.
SANE MIND IN A SOUND BODY.
Chapter 4. CASE STUDY
Chapter 4. CASE STUDY
KURO, 20 years old male, is an individual KATA athlete. He was a gold medalist in Junior KURO, 20 years old male, is an individual KATA athlete. He was a gold medalist in Junior High School Olympic when he was 13 years old.
He is an active young man,
He is an active young man, practice Karate twice a week for regular exercise and could bepractice Karate twice a week for regular exercise and could be 5 days a week if
5 days a week if were in training center for Karate competition. His ambition were in training center for Karate competition. His ambition to be nationalto be national individual KATA athlete.
individual KATA athlete. One of his weakness in
One of his weakness in Karate Technique is left side kick not Karate Technique is left side kick not as good as right one. as good as right one. RangeRange of motion (ROM) left hip
of motion (ROM) left hip when external rotation lower because of muscle tightness in Glutswhen external rotation lower because of muscle tightness in Gluts Med and Min. The body compensate hin forward rather than side
Med and Min. The body compensate hin forward rather than side hindging. Left adductorhindging. Left adductor weak and the result his left
weak and the result his left gyaku zuki slower and not as strong as gyaku zuki slower and not as strong as his right arm. Righthis right arm. Right Zenkutsu Dachi weak.
Chapter 5. PROGRAM DESIGN
Chapter 5. PROGRAM DESIGN
BLOCK
BLOCK 1 - 101 - 10 11 - 2011 - 20 21 ONWARDS21 ONWARDS WARM UP
WARM UP pelvic curlpelvic curl
spine twist supinespine twist supine
chest liftchest lift
chest lift & rotationchest lift & rotation
side liftside lift
roll uproll up
spine twist supinespine twist supine
double leg stretchdouble leg stretch
single leg stretchsingle leg stretch
criss crosscriss cross
roll uproll up
spine twist supinespine twist supine
double leg stretchdouble leg stretch
single leg stretchsingle leg stretch
criss crosscriss cross
FOOTWORK •
FOOTWORK • footwork footwork (R) (R) •• footwork footwork (C) (C) •• footwork (MC)footwork (MC) ABDOMINAL
ABDOMINAL WORK
WORK
mini roll up (C)mini roll up (C)
mini roll up &mini roll up &
oblique (C) oblique (C)
hundred (R)hundred (R)
short box seriesshort box series
(R) (R)
hamstring pull 3hamstring pull 3
(M) (M)
full pike (MC)full pike (MC)
torso press sittorso press sit
(MC) (MC) HIP
HIP WORK WORK •• supine single legsupine single leg series (C)
series (C)
frog avalonfrog avalon
opening avalonopening avalon
scissors avalonscissors avalon
•• lying side singlelying side single leg series (C) leg series (C)
BLOCK
BLOCK 1 - 101 - 10 11 - 2011 - 20 21 ONWARDS21 ONWARDS BRIDGING
BRIDGING leg pull back (M)leg pull back (M)
leg pul front (M)leg pul front (M)
shoulder bridgeshoulder bridge
prep (M) prep (M)
push up (M)push up (M)
shoulder bridgeshoulder bridge
(M) (M) SPINE SPINE ARTICULATION ARTICULATION
bottom lift &bottom lift &
extension (R) extension (R)
monkey (C)monkey (C)
roll over avalonroll over avalon
boomerang (M)boomerang (M)
jackknife (R) jackknife (R)
STRETCHES
STRETCHES standing lunge (R)standing lunge (R)
shoulder stretchshoulder stretch
side lying (LB) side lying (LB)
full lunge (R)full lunge (R)
shoulder stretchshoulder stretch
prone (R) prone (R)
•• side split (R)side split (R)
FULL BODY FULL BODY INTEGRATION INTEGRATION (fundamental / (fundamental / intermediate) intermediate)
•• scooter (R)scooter (R) reverse kneereverse knee
stretch (R) stretch (R) up stretch 1,2,3up stretch 1,2,3 (R) (R)
kneeling cat (C)kneeling cat (C)
ARM WORK
ARM WORK arm supine seriesarm supine series
standing seriesstanding series
(mc) (mc)
shrugs (MC)shrugs (MC)
arms standingarms standing
series (C) series (C)
arms kneelingarms kneeling
series (R) series (R)
•• arms kneeling sidearms kneeling side series (R) series (R) FULL BODY FULL BODY INTEGRATION INTEGRATION (intermediate / (intermediate / advanced) advanced)
tendon stretchtendon stretch
(WC) (WC)
balance controlbalance control
front (R) front (R)
balance controlbalance control
back (R) back (R)
saw (C)saw (C)
LEGWORK
LEGWORK gluteals kneelinggluteals kneeling
series (box) series (box)
gluteals side lyinggluteals side lying
series (box) series (box)
adductor squeezeadductor squeeze
(mc) (mc)
backward stepbackward step
down (WC) down (WC)
hip opener (WC)hip opener (WC)
skating single (R)skating single (R)
jumping series (R jumping series (R))
squat (C)squat (C)
Lunge group (WC)Lunge group (WC)
LATERAL FLEXION LATERAL FLEXION / ROTATION
/ ROTATION
side lift (SB)side lift (SB)
spine twist supinespine twist supine
(SB) (SB)
side over prepside over prep
(SB) (SB)
mermaid (R)mermaid (R)
side lift w/ PTB (C)side lift w/ PTB (C)
side over the boxside over the box
(R) (R) side pike (WC) side pike (WC) butterfly (C)butterfly (C) corkscrewcorkscrew advanced (SB) advanced (SB)
BLOCK
BLOCK 1 - 101 - 10 11 - 2011 - 20 21 ONWARDS21 ONWARDS BACK EXTENSION
BACK EXTENSION breaststroke prepbreaststroke prep
swan prep (SB)swan prep (SB)
swan prep (mc)swan prep (mc)
swan from floorswan from floor
(WC) (WC)
pulling strap 1,2pulling strap 1,2
(R) (R)
back extensionback extension
single arm (WC) single arm (WC) rockingrocking swan (SB)swan (SB)
