Additional information
Good technique is essential
Most injuries in judo occur when a player is thrown from a standing position.
FALL CORRECTLY
Most injuries in judo occur when a player is thrown from a standing position. Learning good falling techniques and throwing correctly are the most important things you can do to avoid acute injuries.
KNOW WHEN TO LET GO
Many injuries occur because an athlete takes on an opponent with better technical skills. Be smart, and don’t go on any longer than your technique allows.
Exercises
Squat
Purpose: To develop good squat technique
Keep your feet hip width apart
Start the movement from the hip
Keep your knees aligned with toes
Sit down as if you are sitting on a chair
Keep your back straight
3 x 8–16 repetitions
Forward lunges
Purpose: To improve hip and knee control
Lunge forward
Keep knees aligned over toes
Maintain upper body upright
3 x 8–16 repetitions
Backwards lunge
Purpose: To improve hip and knee control
Lunge backwards
Keep knees aligned with toes
Maintain upper body in upright position
3 x 8–16 repetitions
Side lunges
Purpose: To improve hip flexibility and control
Perform deep squats to each side
Keep knees aligned with toes
3 x 8–16 repetitions
Standing row
Purpose: To strengthen shoulders and upper back
Pull the elastic band backwards
Keep shoulders low
Keep elbows close to your body
Squeeze your shoulder blades together
3 x 8–16 repetitions
Y exercise
Purpose: To strengthen the shoulders and upper back
Elevate arms in a Y–pattern
Keep shoulders low
Keep you arms straight
In the end position pull shoulder blades back and down
3 x 8–16 repetitions
Shoulder external rotation
Purpose: To strengthen the shoulder rotator muscles
The shoulder should be elevated and the elbow bent to 90 degrees
Rotate the upper arm, keeping your elbow in the same place
Start with a handball, then progress to a lightly weighted ball
3 x 8–16 repetitions
Nordic Hamstrings
Purpose: To strengthen the hamstrings muscles
Kneel on a soft mat
Slowly fall forwards, keeping your upper body and hips straight
Control the falling motion using your hamstrings
Use your arms to push yourself back to the start position
Shoulder external rotation
Purpose: To strengthen the shoulder rotator muscles
The shoulder should be elevated and the elbow bent to 90 degrees
Rotate the upper arm, keeping your elbow in the same place
Start with a handball, then progress to a lightly weighted ball
3 x 8–16 repetitions
Y exercise
Purpose: To strengthen the shoulders and upper back
Elevate arms in a Y–pattern
Keep shoulders low
Keep you arms straight
In the end position pull shoulder blades back and down
3 x 8–16 repetitions
Standing row
Purpose: To strengthen shoulders and upper back
Pull the elastic band backwards
Keep shoulders low
Keep elbows close to your body
Squeeze your shoulder blades together
3 x 8–16 repetitions
Forward jump
Purpose: To enhance hamstrings activation pattern
Jump forwards from a 2-leg take-off
Landings in deep squat position
Keep knee over toe
3 x 8–16 repetitions
Push up +
Purpose: To improve upper body strength and shoulder stability
Perform push ups
At the top, keep elbows straight
Push upper back as high as possible
3 x 8–16 repetitions
Nordic Hamstrings
Purpose: To strengthen the hamstrings muscles
Kneel on a soft mat
Slowly fall forwards, keeping your upper body and hips straight
Control the falling motion using your hamstrings
Use your arms to push yourself back to the start position
3 x 6–8 repetitions
Squat +
Purpose: To improve hip and knee control
Stand on bosu
Keep feet hip–width apart
Start the movement from the hip
Keep knees aligned with toes
Sit down as if you are sitting on a chair, keeping your upper body straight
3 x 8–16 repetitions
Y exercise
Purpose: To strengthen the shoulders and upper back
Elevate arms in a Y–pattern
Keep shoulders low
Keep you arms straight
In the end position pull shoulder blades back and down
3 x 8–16 repetitions
Push up +
Purpose: To improve upper body strength and shoulder stability
Perform push ups
At the top, keep elbows straight
Push upper back as high as possible
3 x 8–16 repetitions
Forward jump
Purpose: To enhance hamstrings activation pattern
Jump forwards from a 2-leg take-off
Landings in deep squat position
Keep knee over toe
3 x 8–16 repetitions
Box jumps
Purpose: To enhance explosivity in changes of direction
2–leg jumps in different directions
Soft landings with knee over toe
Try to time your landing on a pre–defined spot
3 x 30 seconds
Nordic Hamstrings
Purpose: To strengthen the hamstrings muscles
Kneel on a soft mat
Slowly fall forwards, keeping your upper body and hips straight
Control the falling motion using your hamstrings
Use your arms to push yourself back to the start position
3 x 8–12 repetitions
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Play video
Squat3 x 8–16 repetitions
Play video
Forward lunges3 x 8–16 repetitions
Play video
Backwards lunge3 x 8–16 repetitions
Play video
Side lunges3 x 8–16 repetitions
Play video
Standing row3 x 8–16 repetitions
Play video
Y exercise3 x 8–16 repetitions
Play video
Shoulder external rotation3 x 8–16 repetitions
Play video
Nordic Hamstrings3 x 3–5 repetitions
