Focus Pad Session

Focus Pad Training is not only a great conditioning tool, but also a great way to work on your technique and focus, or accuracy. There are so many aspects to this form of training which often go overlooked. By having a Padman who will occassionally throw a counter or sweep, you’re also training the athlete to protect themselves on the way out after a technique or combination has been executed. This is an invaluable part of training. Pad training will build speed, endurance, power and strength, reaction reflexes (to counters), hone your accuracy in technique delivery, and build confidence. To translate Japanese terms used below see: Glossary of Japanese Used In Karate

 TOTAL TRAINING TIME FOR THIS SECTION: APPROX 41 MINS.

Depending on fitness level and intensity of warm up, the above can be broken up into 3 minute “rounds” with 1 minute of recovery time between rounds. However, you should be able to recover during the 10 “slow” executions before the speed up.

The measure of fitness is not how long you can go, but rather your recovery time. How quickly you recover from a heavy session or fight and are ready to go again at 100%. This becomes crucial as you near the final matches in a tournament where you get progressively less time between fights. Sometimes you may need to fight a final with just a few minutes recovery from your semi-final match.

You should feel free to substitute techniques or combinations which you use which may not be listed for ones you know just don't work for you.

You must always remember we are all individuals with our own set of talents and weaknesses. Take other’s advice and mold it to suit your own personal needs. Work on your weaknesses and exploit your talents. What may have worked for one world Champion may not for another. Absorb all the information and pick what works for you out of it all. An athlete that uses his brain will almost always triumph over the one that doesn't. (Almost sounds like a fortune cookie...)

Round 1

Single Techniques - with a lot of movement to work distance from both Padman and Hitter.

Round 2

Double Techniques

Round 3

Any Combo With Padman Counters

Round 4

Any Combo With Padman Counters and throws occasional offensive technique if Hitter gets too close or sloppy.

Round 5

Any Combo With Padman Counters and throws more frequent offensive techniques, remembering its NOT a sparring session but rather a pad session. Padman should frequently stop and present targets.

Round 6

Padman and Hitter move around, Padman attacks - hitter sidesteps, bobs and weaves and evades, no counters. Hitter should not just back up. He should stay within counter distance.

Round 7

Padman and Hitter move around, Padman attacks - hitter sidesteps, bobs and weaves and evades, this time he can throw light but fast counters. Hitter should not just back up. He should stay within counter distance.

3 Minute Rounds. 1 Min rest between Rounds

Number of rounds depends on the endurance of the athlete, but should be a minimum of 3 rounds.

Each round will consist of an assortment of the above listed techniques and combinations in no particular order, remembering to work both Left and Right sides. (Usually done one after another to get practice changing stance, but not every time in order to avoid falling into a rhythm which may not be reproduced in the ring.) The PADMAN will call the techniques required. In time, the trainee will make determination based on where and how the pads are presented as targets. However, if PADMAN does not see sufficient diversity in techniques he/she should again call out what they have noticed is missing.

If a technique is poorly executed, it should be immediately repeated until perfection is attained before moving on. The PADMAN will move in and out and occasionally feint a technique to keep the attacker alert and aware of his or her distance. He/she will also COUNTER ATTACK immediately following the completion of the attacker's combination in order to train the attacker to cover themselves and move out quickly after impact. Padman will not pursue the attacker, but rather use a one or two technique combination to counter. If he hasn't hit the attacker by then it's unlikely that he will do so.

Sweeps should be used when appropriate as diversionary tactics. (E.g. with single gyaku or kizami.) Padman can also keep the attacker “honest” by throwing an occasional sweep.

Side-stepping should be used when ever possible, and as often as possible.

After normal pad rounds 2 additional rounds with the pad holder attacking (1-3 techniques per attack) -defender just moves out of the way laterally.

 TOTAL TRAINING TIME FOR THIS SECTION : APPROX. 19 MINS.  (5 Rounds)

 TOTAL TRAINING TIME FOR COMPLETE SESSION : APPROX. 1 HR