The Importance of Visualization
Do you have trouble practising your Jiu-Jitsu techniques away from the dojo? Maybe there's no one at home to practice with, or your schedule doesn't allow you to go to the dojo as often as you'd like. Don't let that stop you from getting the most from your training!
Visualization is an important, and often overlooked, martial arts training technique. A recent study at an American university highlights the effectiveness of this technique. A group of 30 volunteers were asked to shoot basketballs for half an hour. The number of baskets they made was recorded. The volunteers were then divided into 3 groups - one group was asked to shoot baskets for half an hour every day for a week.. Another group was asked not to shoot baskets at all. The third group was asked not to shoot baskets, but to visualize themselves shooting baskets for half an hour. After a week the group was tested again. The group that didn't practise at all scored lower than when they were first tested. The group that practised everyday improved significantly, and the group that didn't shoot baskets, but visualized, improved at the same rate! So, visualizing yourself doing something can be as beneficial to you as actually doing it!
Here's what to do: Picture yourself with your partner. Pay attention to all the parts of your body - where are your feet, your hands, your head? What type of stance is used, what body movements are required? Picture yourself executing the technique flawlessly. Don't allow your movements to be undisciplined, but to follow through on each strike or movement as if it were purposeful. Don't forget the after throw technique and follow-up. If you practise this technique of visualization after every class, and on days when you are not "training", your performance will definitely improve!
Internal Systems
You've all heard about breathing exercises.
It's practiced in the
dojo, it's mentioned in various media, but did you ever try it for yourself?
Notice, I said, "for yourself". I mean, did you ever use it for a
lifestyle technique? Some of you may have, most have probably not.
After a heavy workout at the dojo late at night, it can be difficult to go
home and wind down enough to go to sleep. You lay there tossing and turning,
perhaps thinking about the evening's events, re-playing your techniques. Next
thing you know it's a couple of hours past your normal shut-down time and you
finally fall asleep, then the alarm clock goes off and it's time to get up. If
repeated, this problem can affect your physical output and mental alertness
greatly -- and not just in the dojo.
Next time, as you lay there staring at the ceiling, count backwards from
10 very slowly. Try to "see" the numbers in your mind's eye and HOLD
THE VISUAL while you count that number, slowly. (That is not an easy task.).
Next, do it again, only as you count each number, slowly inhale and exhale out
saying the number at the same time, very slowly. Don't think about anything
else, just the number. By now you've calmed your mind down enough to start the
real breathing exercises. Inhale slowly through your nose by pushing your
diaphragm muscles out in order to expand the lower portion of your lungs. As
this area fills, slowly expand your upper abdominal and fill the middle and
upper parts. When comfortably filled, hold this for a few seconds until you feel
the need to refresh, then slowly deflate from the top down to the lower in a
soft exhalation of air. Squeeze the abdominal muscles in When depleted, hold for
a few seconds until you need to bring in more air, then repeat the process
several times slowly. Now that you're comfortable, do it again as you mentally
tell the parts of your body to relax, starting at your toes, then, shins and
calves, etc. slowly working your way up your body. You might even have to tense
and relax each of the areas of your body first in order to help your mind
visualize the connection to each part. This process should be repeated over
the course of several days in order to appreciate the full affect and for it to
become natural -- but the results are worth it.
Intestinal Systems
At one time or another we've all experienced the most interuptive moment in our training that is quite uncomfortable to some of us and, for some others quite funny, for some it means nothing. The experience is the unseen, but most felt, ball of intestinal gas that sits in our colon wanting to find its way out. Of course, it usually manifests itself during hard training where extreme focus is required. But, the ball of gas comonly known as the "fart" won't allow itself to be unoticed. It wavers and shakes and wants attention, and that's what you do. As your concentration slips from the task at hand, the punch slips by your guard and lands solidly into your mid-section and, of course, the immediate response is a tightening of the abdominal muscles. With such an action, there is a reaction, and the explosive release of the intestinal treasure is haralded by a musical stanza not described in most music sheets used by the Philharmonic Orchestra. How can we help to minimize such moments?
The food we eat certainly is a good start. Starchy foods like pasta especially 'el dante' can give us gas. Some people have a reaction to dairy products. Stores sell lactose free milk, try that. On training days I try to eat such foods as rice, chicken, vegetables, thoroughly cooked thin pasta. I've found that this simple supper gives me plenty of energy to do the deed that needs to be done. To avoid indegestion and acid buildup I abstain from spicy foods and acidic items. Drink plenty of water before training, during and especially after. This will help to replentish electrolites and hydrate the body. The body releases or deydrates in order to keep the body temperature cool. Its also takes this moment to get rid of toxins in the blood stream. There goes that great garlic meal you just ate.
Note: when I train for a 42k Marathon I use this diet for the short training runs - 10 kils. or mountain trail runs plus lots of water
Punching vrs Open Hand Slaps
Punching vrs Open Hand Stun Strikes We learn that all blows are to be
performed with an emphasis that will create the desired affect. Either to
stun, distract, or disable the opponent. By utilizing proper technique and
training, the strong and not-so-strong can deliver an effective blow to an
attacker.
In the heat of the moment an untrained individual usually resorts
to wild aggressive gross motor type strikes. This type of peudulistic dueling
usually results in Friday-night-fight-night broken knuckles as invariably the
individual punched the other beer- soted weekend warrior on the boney head.
Boney head wins, broken knuckles lose, course though he won't know it at first
until the fun-juice dissipates.
Also to be considered in today's new order, is that hazardous germs can
transfer from carrier to you via your cut knuckle and his cut lip as blood and
saliva are mixed together creating a deadly concoction for you. There are
people on the street that know they are carrying deadly viruses (i.e., AIDS) and
go about their lives deliberately provoking contact with others. More developed
methods of striking teach us open hand stun strikes to the head.
Open hand
slaps to the boney head are safer to the defender and cause severe repercussions
to the attacker. The human brain can be equated to a computer, if you rock the
computer it shuts down, if you open hand stun strike the boney head casing, the
brain suffers shock which results in shutdown and motor dysfunction of the
attacker.
Now, one shouldn't think that the punch should be discarded. This would be
an over-reaction to avoidance. With proper training it is a useful tool as
well, you just have to know when and where to use it. There is nothing wrong
with a good upwards solar-plexus punch to collapse the lungs and remove the air.
No air, no attacker. This technique is quite preferable in the event a
stoned-out zombie attacks you as he usually won't feel typical strikes. I once
watched as a knife-wielding attacker twice the size of his prey get dropped as
the smaller guy delivered an adrenaline powered upperwards punch to the
solar-plexus.
The magician, Houdini, boasted to have the strongest abs.
around and good reason too, as his legendary feats required him to be in the
best condition possible. He would allow anybody to punch him in the stomach to
prove it. However one evening back stage just before a performance a fellow
sucker-punched him in the abs. area when he wasn't looking and he suffered
damage to one of his organs which they say is what really killed him. If you've
never had a punch to the floating ribs or the kidney area then you really
haven't tasted the sweet agony of immense paralyzing pain. I grew up defending
myself in the streets and my rule was, "there are no rules when defending
yourself". Whatever was effective I used. The prime rule is, "To
Protect Yourself". However, in today's time, one should be educated about
hazards that exist as they can be with you a life-time if you don't.
Train Healthy and be Healthy - Sensei Allen St. John - St. John Jiu-Jitsu - Port Moody, B.C.