PILATES FOR KARATE HOW PILATES IMPROVES KARATE TECHNIQUE GYAKU ZUKI PUNCH IN ZENKUTSU DACHI STANCE ARISTON SUTANDIO APRIL 2014 BASI CTTC in SVARGA INDONESIA
ABSTRACT Karate is a martial art that use all extremities range of motion and all spinal articulation in it s movement. Speed is a must in Karate techniques but speed without stability is nothing. Stances in Karate needs many muscle co-contracting together to get stability, same things in punching, kicking, blocking and body moving. Punching needs shoulder stability, kicking needs pelvic stability and all movement needs spinal articulation and core strength to get better technique. Because of so many muscles and joint work at the same time, Karate-Ka (person who train Karate) needs body awareness to prevent injuries in doing Karate technique, in a Karate competition and Karate as a martial art. Pilates is a complete body, mind and spirit exercise to acquire complete control of our body and develops body uniformly, correct wrong postures, restores physical vitality, invigorates the mind and elevates the spirit. ( Return to Life through Contrology, Pilates H. Joseph, 1945 ) Principles of BASI PILATES are Awareness, Balance, Breath, Concentration, Center, Control, Efficiency, Flow, Precision and Harmony is a unique method and different from many other forms of conditioning that guides BASI Pilates practicians to acquire all Pilates benefits. BASI Pilates principles could be same principles in Karate Techniques and very useful to Karate-Ka to mastered his techniques. Pilates will improve posture, joints ROM, core strength, spinal flexibility, body stability and mobility and prepare the body to do any kind functional activities, prevent injuries, anything body conditioning like one of them is Karate. Karate-Ka needs Pilates to mastered Karate Techniques. 2
TABLES OF CONTENT ABSTRACT... 2 Chapter 1. WHAT IS GYAKU ZUKI AND ZENKUTSU DACHI... 4 Chapter 2. MOVEMENT ANALYSIS GYAKU ZUKI AND ZENKUTSU DACHI... 5 Chapter 3. IMPROVING GYAKU ZUKI TECHNIQUE... 7 Chapter 4. CASE STUDY... 10 Chapter 5. PROGRAM DESIGN... 11 Chapter 6. CONCLUSION... 13 BIBLIOGRAPHY... 14 3
CHAPTER 1. WHAT IS GYAKU ZUKI AND ZENKUTSU DACHI Gyaku Zuki is Reverse Punch. Zenkutsu Dachi is Long Forward Stance. Gyaku Zuki technique in basic Karate (KIHON) is straight punch to solar plexus and head 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. Zenkutsu Dachi technique in basic Karate (KIHON) is stance which 60% weight in front leg, 40% weight in rear leg, shoulder wide, twice shoulder length and hip facing 45 degree to front. 4
Chapter 2. MOVEMENT ANALYSIS GYAKU ZUKI AND ZENKUTSU DACHI 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 choreographed pattern of movement ) and in dynamic movement like in KUMITE (fighting). BASIC TECHNIQUE GYAKU ZUKI : Pelvis is place to generate and transverse power, to assist mobility, as a bridge vertically between legs and upper body in cross pattern movement. Essentially power generate from floor to push pelvis forward. Pelvis rotates spine, spine rotate scapula and shoulder then arm straight forward in sequence movement as described below : 5
From stance position with pelvis facing 45 degree forward. Movement start from rear leg with firing quadriceps and gluts to pivot ball of foot, pushing heel to the floor forcefully and explosively to extending knee join. There is transverse weight from rear leg to front leg and front leg should be very stable and pushing pelvis forward. At the same time adductor, lower abdominals, oblique and intercostal muscles to pull pelvis forward and bring rear leg and front leg narrow and keep legs and pelvis completely still. The momentum bring pelvis facing perpendicular to the target, rotates the spine and shoulder to release the punching arm to the target and the others arm to waist. Keeping upper back and shoulder relax, straightening punching arm once index and middle knuckles perpendicular to the target, tightening the other arm elbow to the body. Just before impact, begin to turn the wrist ( keeping elbow facing to the floor as much as possible), rotates wrist from the center of two knuckles to ensure direct path to the target. On impact, completely rotate wrist (wrist and forearm remain straight) and extend the elbow. Ensure good posture throughout to ensure power transverse from rear leg, to the pelvis and to front arm. Use the breath to focus the power, maintain lower center of gravity then tense to the impact. 6
picture from GKR KARATE BLUDENSELLS DOJO, Liverpool. (note: akan di ganti dgn foto sendiri) Chapter 3. IMPROVING GYAKU ZUKI TECHNIQUE Practice Karate in DOJO (place Karate-Ka practising Karate) Gyaku Zuki do hundred even thousand repeatation in long times to be perfect. Strengthening muscles like push up, sit up, back extension, run are exercise complimentary to support techniques need. The others way to make gyaku zuki more speed and powerful is use of rubber band as an assistant to gain muscles flexibility and strength. 7
Pilates as body, mind and spirit exercises is a powerful body conditioning to improves muscles strength, flexibility, power, speed, good posture, core strength as Karate-Ka needed to improves Karate Techniques and body awareness. GYAKU ZUKI MUSCLES Gyaku Zuki is punching. Punching needs muscles strength, flexibility and endurance to built speed, power and endurance punch. Latissimus Dorsi and Serratus Anterior is the main punching muscles needs to make good punch because Serratus Anterior stable the shoulder and Latissimus Dorsi to strengthening punch. 8
ZENKUTSU DACHI MUSCLES Stance is essential manner for martial art like Karate and need many muscles to stabilize to bring punch more powerful because the power start from firing rear leg as an initiator of the power, amplified with the pelvis to transverse the power through to knuckles. Zenkutsu Dachi same position as lunge in Warrior II in Yoga Pose. 9
Karate is a dynamic body movements. Strengthening only few muscles gain no stability and mobility in it s dynamic movements yet need balance muscles and good posture. Agonist and antagonist muscles work in the same manner, cossentric and essentric muscles work together to build speed, flexibility and strength. Co-contracting build stability to support speed. Pilates is the ultimate body conditioning to Karate-Ka to win in Karate competition, to mastered Karate technique as martial art and to build MIND OVER THE BODY because A SANE MIND IN A SOUND BODY. Chapter 4. CASE STUDY 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. Now he is a student of Sport Science in one of the Best University in Bandung, Indonesia. 10
He is an active young man, practice Karate twice a week for regular exercise and could be 5 days a week if were in training center for Karate competition. His ambition to be national individual KATA athlete. One of his weakness in Karate Technique is left side kick not as good as right one. Range of motion (ROM) left hip when external rotation lower because of muscle tightness in Gluts Med and Min. The body compensate hin forward rather than side hindging. Left adductor weak and the result his left gyaku zuki slower and not as strong as his right arm. Right Zenkutsu Dachi weak. 11
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Chapter 5. PROGRAM DESIGN BLOCK 1-10 11-20 21 ONWARDS WARM UP pelvic curl spine twist supine chest lift chest lift & rotation side lift roll up spine twist supine double leg stretch single leg stretch criss cross roll up spine twist supine double leg stretch single leg stretch criss cross FOOTWORK footwork (R) footwork (C) footwork (MC) ABDOMINAL WORK mini roll up (C) mini roll up & oblique (C) hundred (R) short box series (R) hamstring pull 3 (M) full pike (MC) torso press sit (MC) HIP WORK supine single leg series (C) frog avalon opening avalon scissors avalon helicopter avalon hip extension avalon lying side single leg series (C) 13
BLOCK 1-10 11-20 21 ONWARDS BRIDGING leg pull back (M) leg pul front (M) shoulder bridge prep (M) push up (M) shoulder bridge (M) SPINE ARTICULATION bottom lift & extension (R) monkey (C) roll over avalon boomerang (M) jackknife (R) STRETCHES standing lunge (R) shoulder stretch side lying (LB) full lunge (R) shoulder stretch prone (R) side split (R) FULL BODY INTEGRATION (fundamental / intermediate) scooter (R) reverse knee stretch (R) up stretch 1,2,3 (R) kneeling cat (C) ARM WORK arm supine series standing series (mc) shrugs (MC) arms standing series (C) arms kneeling series (R) arms kneeling side series (R) FULL BODY INTEGRATION (intermediate / advanced) tendon stretch (WC) balance control front (R) balance control back (R) saw (C) LEGWORK gluteals kneeling series (box) gluteals side lying series (box) adductor squeeze (mc) backward step down (WC) hip opener (WC) skating single (R) jumping series (R) squat (C) Lunge group (WC) LATERAL FLEXION / ROTATION side lift (SB) spine twist supine (SB) side over prep (SB) mermaid (R) side lift w/ PTB (C) side over the box (R) side pike (WC) butterfly (C) corkscrew advanced (SB) 14
BLOCK 1-10 11-20 21 ONWARDS BACK EXTENSION breaststroke prep swan prep (SB) swan prep (mc) swan from floor (WC) pulling strap 1,2 (R) back extension single arm (WC) rocking swan (SB) 15
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