AboutMichael Cummings Expertise I am available to answer your questions in regard to history, philosophy, technique and practice of karate, jujutsu, kenjutsu and iaijutsu. I also have knowledge and experience in Okinawan kobujutsu and traditional Japanese weapons including the jo (short staff) and yari (spear). I also have a good foundation to answer general questions concerning various other Japanese, Okinawan, Korean and Chinese styles, including their traditions, history and philosophy.
Experience I have a diverse background with over 30 years of study and practice in Japanese and Okinawan bujutsu (martial arts). I presently hold licenses/rankings in karatejutsu, iaijutsu, kenjutsu and jujutsu, respectively, as well as Okinawan kobujutsu. My first sensei was Watanabe Tsuyoshi Hanshi, and later Makiyama Gogen Shidoshi.
I have also studied several Chinese systems, including Hung Gar tiger/crane and wing chun, and hold a black sash (shodan) in Song Shan Kempo.
I have been fortunate to have studied and trained with a number of highly qualified and revered practitioners, sensei and sifu from several diverse martial traditions.
I am also an amateur marital arts historian and student of hoplology.
Question Thank you for taking the time to listen to my question. I am really trying to improve the strength in my legs. I really don't have the control I would like. Do you have any suggestions?
Answer Robert~
Thank you for your question. I noticed that you began your question with a reference to leg strength and ended with a reference to control. I will attempt to address both issues.
Also, you did not specify what style of karate you practice, but it should not matter since the exercises I am about to describe can fit any style.
A strong foundation is essential to effective karate. The ancients knew this, and devised many different ways to develop the lower body for speed, power and control. The best method to develop leg strength is the practice of kamae, or stances. The stances and postures (kamae and shisei) listed here are limited to only those that are considered as basic for developing the foundation necessary to deliver a successful punch, strike, or kick. Stance training will aide in developing strength, stability (or mobility), coordination, and breath control among other things. Proper training with a qualified instructor will be necessary to unlock all of the secrets contained within karate.
Five basic kamae
a) Kiba dachi-horse riding stance
b) Shizentai dachi-natural stance
c) Zenkutsu dachi-forward or leaning stance
d) Neko ashi dachi-cat foot stance
e) Kosa dachi-cross legged stance
Of the five basic kamae, the horse riding stance (kiba dachi) is perhaps the most important. Therefore, it is the first stance taught. The power and skill derived from it enables you to perform the other stances well, builds strength in your legs, lowers your center of gravity form somewhere in your chest to your lower abdomen, and helps develop your breath control and ki. Practice of kiba dachi should begin on day one of training, and should never cease.
Practice holding each stance for as long as physically possible. Beginners should target five minutes for each stance, working up to ten minutes per stance. One should continue to work on holding the stances for as long as possible, but your goal should be a minimum of ten minutes each stance. Once you reach the five minute mark, while holding the stance, begin to focus attention on your lower abdomen and practice abdominal breathing. As proficiency increases, practice various blocks and strikes while holding each stance. Remember to always concentrate on your breathing until abdominal breathing becomes automatic. As a general rule, the deeper or longer the stance, the more tension that is created. Vary the depth/length of each stance from time to time to see quicker results or break an apparent training slump.
1) Using kiba dachi as your base, hold it for as long as possible (working up to ten minutes minimum), then, without breaking, switch to one of the other stances. Hold the new stance for as long as possible, and then switch back to kiba dachi. Continue to do this, alternating stances until you have completed all five basic stances (keep kiba dachi as your primary or base stance). Remember to practice all stances on both sides, i.e. right leg forward then left leg forward (the exception will be kiba dachi). Although there will be tension in the legs, hips, and lower abdomen, try to maintain a relaxed state of mind, concentrating on natural breathing (abdominal).
2) From the natural stance, practice moving into each stance quickly and smoothly.
3) From each stance, practice moving into other stances quickly and smoothly.
4) For each stance, practice pivoting, rotating, and shifting quickly and smoothly.
In addition to kamae training, you should be doing core work, i.e. your abs and hips. Strong legs and arms are one thing, but the waist (lower abs and hips) is what really drives good karate technique. True power is generated from the waist, or movement thereof, and cannot be overlooked. There is literally dozens of exercises to strengthen this area, so I will only list a few generalizations that I find especially good: abdominal extension/contractions, crunches, leg lifts (with variations), and trunk twists. Through experimentation, you should develop a program that benefits you best.
For added control, I recommend executing different kicking techniques in super slow motion. Go through each motion slowly, paying attention to what muscles are working and when. Once the kick reaches its apex (or full extension), hold it there for a 3 count (or more if possible) before slowly lowering back to the starting position. Repeat this with all your kicking techniques. You may use a support for balance at first, if necessary, but I recommend free-standing for best results.
As a cool-down, light stretching and walking are recommended after each leg training session. Also, I only recommend a full training session as listed above three times per week. You must let the muscles heal between days to gain maximum benefit and avoid injury.
I hope this program starts you on your path. Research other exercises and experiment (with caution) to find a program that works best for you.
