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BHS Development Class
January 7, 2015
GoalTo provide a fundamental guideline for individual and
group development of their kendo.
Definition of key concepts, metrics and strategies to improve an individual’s or a group’s kendo
Overall DevelopmentNon-Kendo Activities Kendo Activities
Layout long term goalsLayout intermediate goalsLayout short term goalsIdentify problem areasDevelop an action planDevelop training plan of non-
kendo activities that will enhance kendo
Record your metrics in a personal notebook – update on a master chart
Video tape practice and then review–strengths and weakness
Form groups based on weakness to work on them exclusively
Turn weakness into strength
6 ATTRIBUTES THAT LEAD TO ACHIEVING EXCELLENCE FOR INDIVIDUAL AND TEAM
1. Knowing the mission and goal and being engaged to achieve it.
2. Individual and group work ethic – whatever it takes – doing the extra outside work.
3. Invest in yourself and the team – your development, physical condition, overall health.
4. Be prepared- focused under pressure.5. Love the challenge – dare to be great and look forward
to achieving success.6. Be a team player – work together to create synergy.
FLOW CHART OF STEPS TO ACHIEVE GOALS
MISSION PRODUCE EXCELLENT KENDO
PROCESS FLOW ANALYSIS
NON-COMPLIANCE CHARACTERISTICS
FUNCTION
PRODUCT
TASKS
COLLECT AND ANALYZE DATA
ANALYZE PROBLEM CAUSES
IDENTIFY AND DOCUMENT THE PROBLEM
GENERATE SOLUTIONS
IMPLEMENT SOLUTIONSEVALUATE AND
CONTROL
Physical capabilities
Mental capabilities
Mental state
Emotional capabilities
Emotional stateEmotional fitness
Mental fitness
Physical fitness
Total fitnessPerformance
Physical state
Total Fitness Model
Non - Kendo TrainingPhysical Fitness – weight training, speed training, water training
Mental Fitness – confidence = ki because you have done the preparation, visualization
Emotional Fitness – no choking, high level of intensity
Continuing Development Concepts
Building a Training Plan
1. Loosely plan your training2. Keep it flexible3. Get adequate rest and recovery4. Set conservative and realistic goals5. Match your performance goals to your
ability to commit6. Consider your motivation7. Remind yourself – post your plan
DATEWeight
tar/actual tar/actual tar/actual tar/actual tar/actual tar/actual tar/actual
biking lapsswimminglaps20-15-10leg extension 70#
Balance pad 60
one leg Balance pad 30/30
plyometrics squat 60
rht deltoid fore 60
rht deltoid back 60
lft deltoid fore 60
left deltoid back 60
rowing 60
punch 60
inversion tabledumb bellhorse 20
side 20/20
planking seconds 60 70 80 90 90 90 90
side plank L-R 30/30
Core Strengthleg lift right 20
Sample Training Log
Holding a Single Grip Medicine Ball or a dumbbell in each hand, lunge forward so your back knee is almost touching the ground. Use your arms and shoulders to lift the weights straight up and over your head. Bring your arms back down to chest level as you step for your next lunge.
The Power Lunge – the King of First Step Quickness:
KIHON
Enhancing performance
KEIKO
KIHAKU
Key ConceptsREALIZATION / INTUITION / RESPONSE
THINKING / WAITING / REACTION
TECHNICAL VS. SPIRITUAL
BREATHING & KI, TANREN & KOSHI
PHYSICAL VS MENTAL (FUDOSHIN)
Stages of Development1st Stage (Kohai) - learning the basics, total focus is on developing correct footwork, swing and strike. Just go hit, uchikomi keiko and kakari keiko combined with kihon drills.
2nd Stage (Sempai) – polishing and fully developing your basics and understanding when to attack. This is learned thru trial and error.
3rd Stage (Sensei) – Obtaining a kodansha rank. Pull up your kohai and develop your kendo by being a superior motodachi
There are 3 keys to acquire skills:Kihon-basics, the fundamental skills required by the activity.
Kihaku –spirit, the strength of spirit to face any situation. Also referred to as kigai, a strong mind capable of responding to a pressing matter or an attacking opponent.
Interactive skills with the opponent, these are acquired through practicing against many opponents thousands of times.
Continuing Development Concepts
Continuing Development Concepts
Proper Drills Role of aiteReal timeSpeed RhythmSaeFumikomiTeko
Breathing and theory of ki and kiai:
• Put your breath in you left leg• Tanren• Tone of kiai-never drops• Multiple hits require one breath• Proper posture at seiza and breathing• Shizen tai • Yoga and stretching
Continuing Development Concepts
4 Mental Reminders to improve your practice and performance
Practice in conditions that mimic competition. One approach is to practice in a way that simulates the real competition.
Perform as if you do not care. Sometimes athletes handcuff themselves by caring too much about their performance, In practice, most people don’t have any cares or worries about performance, they don’t feel judged, and are able to play free without anxiety.
Have a plan. Most sports require you have a game plan or strategy for how to approach the competition. you too should have a strategy for how to approach each match.
Throw away the self-label as “choker.”. You must start thinking like a champion how would you approach the game if you were to think like a champion?
When does this matter?Keiko – Shinsa - Shiai
Triangles of KendoThe Feet
Ball of left foot
Ball of right foot
Heal of right foot
Triangle of Feet
Vector of body when feet are straight
Opponent
Incorrect Stance
Vector of body when left foot is turned out
OPPONENT
POINT OF SPIRITUAL
FOCUS -tanren
POINT OF MENTAL FOCUS –
sunren
kensen
Left hand?
FOCUS OF KEN SENHead and Shoulders
Basic posture forming cone of defense by rotating left fist outward
Shift triangle forward slightly
Basic triangle formed byshoulders and ken sen
Deflecting opponents ken sen By taking a firm center
4 Types of Suburi Tested:• Swing up to 225 degree angle• Swing up to 270 degree angle• Swing up to 180 degree angle• Swing up to 135 degree angle
Results of measuring tip speed
#3 produced the highest speed provided the left hand ended up at about the solar plexus level
QualityWhat is Quality?
You know it when you see it. What is good, what is mediocre?
Definition of Quality = A degree or grade of excellence. An inherent or distinguishing attribute or property. High social standing. A product that has high value built in because it is constructed with a high degree of excellence.
CONTROLING ANXIETY in Shinsa and Shiai
One of the positive aspects of anxiety about competition is that it may cause an increased effort in training and preparation. However too much has the opposite affect and causes muscle tension, inefficient activity and difficulty making decisions. This ultimately affects self confidence and enjoyment. Too little and the team or individual slacks off to the point of failure. Anxiety causes several detrimental effects to performance and these can be seen in kendo as short choppy swing, wide stance, poor kiai and being in a reaction mode. All this stress induced manifestations are the result of anxiety over being preparedness, confidence in ability and under training.
The physical results of high stress are shortness of breath, tight muscles, poor sleep and a whole laundry list of other symptoms. There are also emotional and behavioral manifestations of anxiety and stress. All of this will affect performance and must be dealt with. The persons mind set has to change so they are confidant and in control of their performance. In kendo it is perceiving the opponent as better than they actually are or that they are better than you.
CONTROLING ANXIETY in Shinsa and Shiai cont. KI equals CONFIDENCE.
Methods of dealing with stress and performance anxiety: physical stress-recovery methodology, mental stress-mental visualization techniques and reviewing past performance that brought success.. Gaining an understanding that stress and anxiety can be your friend and understanding that they are a normal part of competition.
MEASURING POINTSFOOTWORK
PATIENCE
STRATEGY
OPPORTUNITY
TIMECONDITIONING
LEADERSHIP
FOCUS/INTENSITY
CONFIDENCE
SEME
POOR HITTING
MAAIFINISH
ZANSHIN
RENZOKU
WAZA
STRATEGIESGo to practice everyday
for 2 weeksCreate a critical massBring/invite College
students from JapanRoad trips –US/JapanVisual training – daily
watching of high level kendo videos
Record your metrics in a personal notebook – update on a master chart
Video tape practice and then review with the group –strengths and weakness
Form groups based on weakness to work on them exclusively
Turn weakness into strength
Source Material/References:Jump USA.comSportSpecific.com /KettleballsSuburi Swing Speed Study by Ueda Fumio & Yoshida Yasumasa – Keio University Pilates on the Ball – Collen CraigSyberVision – S. DeVore, G. DeVore, M. MichalesonSports Speed – Dintiman & WardDon’t Shoot the Dog- Karen PryorPower Training for Sport T. O. BompaSports Coaching and Teaching T. GummersonHigh Powered Plyometrics – J. Radcliffe & R. FarentinosPositive Coaching – Jim ThompsonSpeed Agility and Quickness.Various Blogs by George McCall – Kenshi.247Training Classes for Quality Improvement, Teaching, Management – Lockheed & Boeing
