A combat sport based on the fighting systems of feudal Japan, Judo features intense grappling and often spectacular throwing techniques. Judo participants need power, speed and skill to succeed, with clean, efficient movements often meaning the difference between victory and defeat. Performing certain exercises can help improve a judo practitioner’s speed, providing an advantage during competition.
Sidestep
For this exercise, place six cones or other small obstacles on the ground in two lines of three, with about 3 feet between each aligned cone and 6 feet separating the two lines. Take position at one end of this cone rectangle and quickly shuffle the length of the two lines, sidestepping the entire way and keeping your body parallel to the lines. When you get to the end, touch the ground and return in the same sidestepping fashion. Keep shuffling back and forth, from one end to the other, as quickly as possible for one minute. This drill will not only build cardio but improve foot speed and agility, helping you outmaneuver your judo opponent.
Up and Downs
This exercise will use the same six-coned rectangle. Take position outside the first cone, which would be in the bottom left corner of the rectangle. Race forward and sidestep around the second cone, which would be in the top left corner, and then backpedal your way down the other side of both cones. Once you return to the original starting line, shuffle around the bottom middle cone and race up to the top middle cone. Shuffle to your right around the fifth cone in the top right corner and then backpedal until you cross the sixth and final cone. Without hesitating, launch into the same sequence again, this time returning to the original starting point. Repeat as many times as possible in one minute to build foot speed and endurance.
180 Spins
Plyometric training, which believes in explosive movements to build muscle strength, can be particularly helpful with judo speed training. Stand with your feet shoulder-width apart and your knees slightly bent. Now explode into a quick jump and turn 180 degrees in the air so you land facing the other way. As soon as your feet hit the ground, jump again, spinning back to face the original direction. Try to perform at least 10 of these 180 spins as quickly as possible to improve length strength and speed.
Box Jumps
Another standard plyometric exercise, the box jump requires the leg muscles to coil and explode in a series of quick jumps. For this workout, line up three boxes or exercise steps about 2 feet apart. The boxes should be between 1 and 2 feet high. While standing sideways, jump on and off each box in sequence, exploding into the next jump as soon as your feet touch the box or floor. For greater difficulty, jump completely over each box. Such explosive leg training will increase speed and help develop more power on judo throws.
Member Comments