Keiko - Basic training methodology

Junbi undo - preparatory exercises

Junbi undo is an ancient system of warm up exercises. The exercises start basically at the bottom of the body and end at the top of the body. It is the physical and mental preparation for judo training. Gymnastics, motor coordination, stretching and breathing exercises promote physical strength and stamina during exercise. Further, it improves blood circulation and prepare the muscles and tendons for the training. The exercises are supported by a conscious breathing, with the result that improved mobility is achieved. The exercises are all body areas such as foot, ankle, knee, hip, spine, shoulder / elbow and neck.

Warm up training may have different content, it is helpful to distinguish between the following types:

Active warm up - this refers to the active but not with full capacity, moves of muscles or muscle groups. The risk of injury to the cartilage, ligaments, and joints is reduced significantly by the corresponding warming up.
Passive warm up - which include for example Massage, rubbing, etc. to relax the muscles and increase the skin temperature. This form of warming up is not in itself sufficient. It can be applied as a supplement to the active warm up.
Mental warm up - here you play mental through specific movements. Mental warming up must always be combined with active warming. However, mental warming must be often learned and depends heavily on the personality structure of a judoka.

Tandoku renshu – individual exercise

Tandoku = alone

Renshu = practice

Tandoku Renshu is the official name of the Kodokan for practicing movements without a partner, these method was developed by Jigoro Kano.

Tandoku renshu includes training of movements without a partner, with so called imitation movements. With Tandoku renshu the coordination by successive movements and improved will be practiced, the entire sequence of movements of the technique must be well known. This form of exercise also provides the ideal way to train motions in the group.

Sotai renshu – partner exercise

Sotai Renshu includes the training of the technical practice with partners. The techniques are practiced unlike Tandoku renshu with a partner to learn or improve them. A continuous self control is essential.