Creating Explosive Power

Speed uchikomi is a great way to build that speed and explosive power for tournament play. Do not sacrifice technique for speed and explosiveness.

Five Minute Drill
1 minute uchikomi
1 minute uchikomi (lifting)
1 minute gripping (obtaining and breaking grips)
1 minute randori (uke provides 50% resistance)
1 minute uchikomi
Allow Tori and Uke to rest for 30 seconds.
Tori will now become uke and the process is repeated for four (4) sessions.

Variations to the Five Minute Drill:
Allow only one (1) throw the entire 5 minutes
Require minimum of 5 different throws be completed during the drill
Call specific throws during various points in the period
Have uke add additional resistance to gripping and randori exercises

We would utilize the Five Minute Drill the last 30 minutes of class (two hour class) for that additional endurance conditioning and creating that second wind of explosive speed. Try it two weeks before your next tournament and you should see a notable difference.