Katas or form training are the basics for the students to proper learn stances, movements, timing, breathing, concentration of particular moves.
Shotokan Karate for example is one of those martial arts where Katas are a big part of the training and you must perform them perfectly in order to pass any exam to rank up during your studies.
Kata training is something that younger generations are not always are interested to learn.
When I first got into Shotokan Karate in my teenage years, I just wanted to train sparring as it was much more fun! But of course I had to follow the Sensei program and learn properly the Katas with the same vigor as Kumite.
Long time waiting the Sensei explaining the new moves and the absence of dynamic movements in my training made me concentrate in what I was actually doing: Keep a low cool perfect traditional stance for long time.
After few months of low static stance training during Katas, I had to prepare for a Kumite competition and I noted that I wasn’t fast as I tought I was.
That was awkward… So what happened to my speed steps? Where did my fast moves go? The previous period of training for Katas had been a hard and perfect workout for my legs but only at Isometric level! Isometric training is a kind of work out to harden muscles for a specific position without using the whole range of motion.
Training low stances for long periods will train your muscles to stay perfect and strong in position but your speed will disappear as your legs just are not trained to give speed and power throughout the full range of motion needed.
No speed and no explosiveness are improved in isometric training.
However you should also consider to complete your body workout with what you feel may be missing for a total training.
While low stances and form training will improve your slow twitch leg muscles, you can keep and improve your fast twitch muscles with few exercises to do any time.
Here is a list of useful exercises you can use in order to improve your lower body and achieve great speed, reflex, power and explosiveness to give your best during sparring sessions.
Step forward one foot about 16 to 20 inches and low your hips while descending.
Matrix Lunges These are lunges in multi axial directions and will create an awesome full body exercise.
Step one foot out to the side about 16 to 20 inches and low your hips while descending.
Step one foot backward about 16 to 20 inches and low your hips while descending and turning your position backward.
Step one foot forward about 16 to 20 inches and low your hips while descending.
Zigzag Run The zigzag run will develop hip flexibility, body balance, and increase body awareness.
It’s a great dynamic exercise to increase body control and awareness.
Add always 10-15 minutes of Jumping Rope to train your calves and improve your cardiovascular resistance, you will have a complete body workout assimilated in your Martial Arts training.
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