Martial Arts Professional Magazine

Part 5 of a Six-Part Series on Using Kata (or Form) For Martial Arts Development

Some years ago, one of my instructors, Koyoshi Nishime Sensei (Cincinnati, Ohio), revealed to me a number of things about kata that I never understood. One of the most important concerned how the development of power was like a two-headed snake. Not only can that power damage the attacker, but also it can damage the striking artist. as well.

During a couple of years, he made some corrections in how I was throwing the technique, or moving in my stances, or how to improve my posture in the kata. My old body began to thank him, as pains and strains begin to diminish and disappear.

Having trained many students in my career to this point and seeing many older karate students with injuries in the shoulder, back, hips or knee, I was very receptive to his instruction. It made sense that the more power that you create the more likely you will cause injury…to the attacker or to yourself. I had been around a classical dance instructor (business partner) and seen how he made a big point about posture and bone alignment; and, on the surface, I had some understanding.

However, sometimes, you are just ready to learn something you should have learned long ago.

If you do serious form or kata work in your school, have you noticed that people start having stiff necks, stiff upper backs, “tennis” elbow, lower back pain or knee problems at the Brown Belt level and above? Why is that? I believe that the normal student takes some time to start to develop some power. This is when the injuries start to occur. After all, if the punch lacks the power to do any real damage to the attacker, then it is unlikely that it is causing damage to your own body. Start developing the power and watch out.

Here are common problems to watch for in kata or form training at full power. Many of these problems won’t show up immediately, but practice this way for some years and be prepared for medical bills or an early retirement from your martial arts career.

1. Rotating the fist too early: If you are throwing a straight line punch, then the fist should rotate at the very end of the arm movement. If you rotate it too soon, then the elbow will fly out and cause tennis elbow.
2. Raising the shoulder: If your shoulder rises as you punch, then you are pulling the shoulder from its socket. A stiff neck, tight shoulders and a sore upper back will make your sleep less enjoyably. Keep it down.
3. Locking the knee out when you kick: All kicks must immediately snap back. While it looks impressive to snap it hard and hold it out, that energy will center in your knee instead of fly out the end of your leg/foot. Knee surgery is on your horizon.
4. Arching your lower back: You should stay tucked throughout your kata or form. A bottom, which sticks out, is damaging your lower back.
5. Knee out of alignment: Assume a forward stance. Lean your knee to the left or right. Notice the unnatural feel? Here is the rule to remember. Wherever the toes point, the knee should point. Move your knee in or out of that line and damage is sure to follow. This is especially true during time or when you are working with a partner or fighting.

Remember, classical technique, practiced properly, will never cause injury to you. As an instructor, start paying close attention to these issues when your students are practicing. If you are diligent, then you will help your students develop power safely and keep them practicing for many years to come.