How to hold shinai

Good kendo is all about details. Properly holding a shinai will allow you
to strike with strength and accuracy. The illustrations above show the
proper angle and positioning. Grip the shinai more tightly with your
left hand than your right, and with more pressure using your last three
fingers of the left hand. Position the shinai near your belly button
about one fist away from your body. Point the tip of the shinai at the
face of your opponent.

Kendo posture line

Posture is an important facet in developing good kendo habits. Good

posture
facilitates
stealthy
and
undetectable
forward
movement. Always keep your head level and footwork as smooth as
possible.

Chudan no Kamae (water)

Chudan kamae is the most versatile of kamae, the sword is pointed either at the
opponent's throat, face or pointing at the left eye. When confronting an
opponent with a steel sword the effect is that of an invisible weapon, since the
opponent cannot see any part of the blade except for the very tip. When using a
shinai or bamboo sword we can often see the blade, this helps in practice to
gauge the opponent's distance. The hands are positioned in front of the navel
about one fist away from the body.

Jodan no Kamae (fire)

Chudan kamae is the most fearsome of kamae. It is both an open invitation for
the opponent to foolishly try to strike at the abdomen, yet a deadly trap because
the person in jodan kamae can easliy strike and cut men or kote. When a steel
sword is used the effect is that of an invisible weapon since only the cutting edge
is seen by the opponent. This will cause great fear in the opponent, and doubt of
the distance from the where you are. There are two postures that are termed
jodan kamae, the illustration on the left shows the left foot forward and the
sword raised to just one fist space above the forehead.

Hasso no Kamae (wood)

Hasso kamae is not comonly used in kendo matches, it is deceptively open to
attack. The opponent is likely see this kamae as an invitation to attack which is
just what a person in hasso kamae wants, who instantly strikes men or kote. The
hands are positioned near the face, with tsuba of the sword near and level with
the mouth.

Gedan no Kamae (earth)

Gedan kamae is not used very much in modern kendo matches, it is deceptively
open to attack. The effect on the opponent is that of the appearance of an
opening or invitation for attack yet because it is difficult to judge the striking
distance when a sword is pointing down, and away from the opponent will be at
a disadvantage. The opponent will foolishly launch an attack for which a person
in gedan kamae can dodge and counter attack, or easily strike from underneath.
The tip of sword is pointed towards the opponent's knees.

Wakigamae (gold)
Waki kamae is not used in kendo matches, the kamae places the sword to rear
opposite from the opponent effectively hiding the sword. Hiding the sword
makes it difficult for the opponent to judge the distance for a strike. Appearing
defenseless, or inviting the opponent to make a careless attack creates doubt
and even fear in the opponent.

Kendo Basic footwork

Footwork is very important in kendo, determining wether you are able strike
when an opening presents itself and much more.
Basic foot placement is with both feet parallel about one foot length apart. The
illustration on the left shows the method to place your feet in the correct spacing
and alignment. The left foot is slightly raised. Weight evenly distributed
between the right foot and the balls of your feet of the left foot.

Suri-ashi / Okuri-ashi: footwork is the basic footwork practiced in kendo

today. As a beginner suri-ashi is both simple, and advanced footwork.
Understanding why we need to step in this manner will become clear the more
you understand kendo striking. In order for striking to be successful footwork
must be as natural as possible, without thinking your stepping must match the
goal of each strike.
Suri-ashi / Okuri-ashi: stepping: Step forward by pushing off with the
LEFT foot, then quickly bringing your left foot back into the beginning foot
position.

Suri-ashi / Okuri-ashi: forward stepping

Suri-ashi / Okuri-ashi: backward stepping

Suri-ashi / Okuri-ashi: side to side stepping

The definition of maai is: "The spatial distance between one's self and the
opponent. The gap between two opponents."
Related to the spatial 'maai' term is a similiar term 'ma' which translates to: "
The space between two objects, events, or times"
Although both terms of maai and ma sound very similiar yet they are very
different in practice. The most commonly used measure for maai is the shinai
(see below) this distance is used regulate a proper spacing before a strike. The
maai or spatial distance during keiko or free practice is always in transition
from being too close to strike being being too far to strike, by becoming aware of
the exact distance you are able to strike is vital as you begin your attack. Only
through experience and constant practice will you be able to fine tune the
distance in which you are able to strike and through observation what the
striking distance for different opponents are.

By contrast the 'ma' term is used to describe how one actually times and
distances oneself when delivering a kendo technique, such as oji waza or shikake
waza. Without proper 'ma' your techniques will not be successful, it is the
difference between a smoothly executed technique and one that appears clumsy,
off timing so that you are too close or too far from the opponent. Timing and
spacing in kendo techniques vary vastly from instantly striking to pause then
strike, or strike, pause then strike again, or even parry and striking in different
timing and spacing and so on.

Kokoro no maai is defined as a lapse in awareness. This lack of awareness

occurs at any spatial distance. Classic lapse of awareness or kokoro no maai
happens when the opponent begins or finishes an attack or strike, the mind is
preoccupied with their technique at hand and the opponent is likely to be
vulnerable.

Maai or the distance between opponents, in kendo maai or space/distance is

manipulated to one's advantage. Beginners often take many years to develop
awareness and appreciation of maai and its value. Maai and Ma is acquired
through constant practice of kendo techniques.

Toma (toi-maai)
Refered to as a "Long distance" or "too far distance", this maai is defined as the
space that takes more than one step to strike the opponent. Both opponents
cannot gennerally strike from this distance. This distance is the distance a
kendo match starts from.

Issoku-itto-no-maai
This distance is the distance you can strike an opponent in one step or "one step
distance". In practice a taller person's one step maai will be longer than a
shorter persons one step maai.

Chika-ma (chikai-maai)
Chika-ma is the term for "close distance", is defined as a distance that is closer
than the one step distance. This distance is so close once in this close you must
attack immediately. Generally the older a person is the shorter the distance they
are able to strike from so other factors such as experience, and masterful skill
enable a kendoka to remain in a close distance.

Kendo Striking
KOTE
Kote is a strike to the wrist

MEN
Strike to the head

TSUKI
Strike to the throat
NOTE: Tsuki is an advanced strike and is not practiced by beginners

The lengendary swordsman Miyamoto Musashi mentions the three sen

(before, ahead) as a method of strategy by taking the lead or initiative.
Taking the lead, initiative requires you to see through the opponent's
spirit and strategy in order to defeat him. Practicing sen falls into the
realm of keiko in which each opponent is different, and each timing
and strategy instance is unique.
The mitsu-no-sen or three types of sen are described as follows:
Sen no sen

Attacking the moment the opponent decides to attack.

Waza: devana

Tai no sen

Attacking as the opponent starts an attack.

Waza: nuki

Go no sen

Striking or parrying the opponent's shinai, then striking the opponent

as his attack diminishes.
Waza: kaeshi, suriage, uchiotoshi

The best moment to strike (datotsu-no-koki)

Datotsu-no-koki means "the best moment to strike" and differs slightly
with sen. While sen involves a keen insight into the opponent's strategy
and beating the opponent's sen, datotsu-no-koki is the specific
opportunity of for an attack.
Attacking the moment the opponent decides to attack.
Waza: debana

Striking as the opponent's attack diminishes.

Waza: harai, oikomi, uchiotoshi

Muscles used in kendo

are many. Raising the sword above your head and delivering a precise blow
within less than one inch of a target takes constant practice. The illustration on
the left shows the muscle areas involved in delivering a proper kendo strike.
Posture is an important facet in developing good kendo habits. Good posture
facilitates stealthy and undetectable forward movement. Always keep your head
level and footwork as smooth as possible.

Muscles used in kendo

Wrist weights of the adjustable kind are probably the best investment for
increasing arm strength and speed for kendo strikes. You can exercise

without a shinai with just the wrist weights raising your arms above
your head and striking as you normally strike.

KENDO TRAINING at Home, Information and Tips

Training at home can be a great way to improve and strengthen what you have
learned in the dojo. Nothing can replace the teachings of the sensei, the
following information is meant to help enhance and improve your performance
while practicing kendo in the dojo. Our kendo training guide is specifically for
people who want to squeeze in 15 to 30 minutes of kendo practice in each day.
The following exercises are meant to be a maintenance/basic routine

Getting the most out of exercises: Repetitions for striking, weights

and other non-stretching exercises should continue until you
reach your maximum repetitions, take frequent 1 minute rest periods in
between exercises.

Materials List: wear loose clothing, shinai, full length mirror, barbell weight
set, motivation music, kendo video, water

Music is a way to quickly prepare your body and mind for exercising. The same
can be said for hearing the sound of kendo matches, immediately prepares your
body and mind for the coming activity. Watching kendo videos is also a quick
way to prepare for your exercise. Use this technique as a method to either relax
during a stressful event or get motivated

Stretching
All stretching should be done slowly, at the peak of the stretch held for a few
seconds, without any bouncing in place,
Leg Stretch, I found that this particular leg stretch a great time saver, stretch
two legs at one time! Slowly lower self so that you can grab your ankles, slowly
hold that position. Release your ankle hold and rise, repeat again. Never bounce
in this posture.

Achilles/Leg Stretch, This classic kendo achilles stretching exercise is great

because it also encourages good kendo 'body upright' posture. The illustation
shows the left with heel down, for stretching the achilles. Alternate left foot
foward, right foot forward to stretch both left and right side achilles. Always
stretch slowly, never bounce in the posture while stretching.

Arm Stretch, This arm stretch feels good, like the after you wake up morning
stretch. Slowly clasp your fingers together extending them above your head and
hold.

Arm Stretch, Stretch both right and left sides.

Calf crunches
I developed this calf exercise to improve my footwork, I hope you find it
beneficial. These calf exercises will make you feel the burn in less than a minute.
Perform as many repetitions as possible rest a couple of minutes and continue
with a few more reps

1. Start with feet shoulder width apart.

2. Slowly lift your heel slightly off the floor, pushing from the balls of your
feet, toes are relaxed.
3. Slowly and fully lift up your heel as far as possible, then slowly lower
your heel to just slightly off the floor (1 rep) do not let your heels touch
the floor until you are finished with this exercise.
Sit-Ups

Sit-up crunches are great for strengthening your back and torso. Do as many
repetitions as possible increasing the number you do by ten each time, for as
long as you have time for.
Weights
Just the basics
The following weight exercises are very specific to kendo arm strengthening,
there are many in this category the following are just a few. The weight of a
shinai should not be a factor in a kendo match and you should be able to use
and "wield your shinai like chop sticks".

Wrist Curl
Pick up the barbell in a underhand grip, hands less than a shoulder-width
apart. Sit on a bench or chair with your fore arms resting on your knees, wrists
placed forward of the knees.
1. Bend your wrists back and allow the weight bar to roll down to your finger
tips.
2. When the wrists are fully bent, reverse the direction bringing your wrists up.
3. Continue bringing up your wrists as high as possible.

-Reverse Wrist Curl

Pick up the barbell in a overhand grip, hands less than a shoulder-width
apart. Sit on a bench or chair with your fore arms resting on your knees, wrists
placed forward of the knees.
1. Bend your wrists down as far as possible.
2. Bring your wrists back up as high as possible without using your arms.

Triceps Press
This triceps press can be done while sitting or standing. With your feet
shoulders width apart, grasp the barbell your hands close together but not
touching in a overhand grip and press the weights above your head.
1. Lower the bar behind your head as far as possible, keeping your elbows
pointed up and arms close to your head.
2. Raise the bar above your head to the start position

Arm Strengthening
Get the most out of striking by using our unique kendo training technique for
exercising your arms.

Posture and footwork

The kendo posture line and footwork

Use a full length mirror to watch yourself practice footwork with a shinai
without any up and down movement of your head. This exercise is very useful in
presenting your opponent with a very small movement profile to see or react to,
especially when moving forward.
Striking
Striking exercises, Suburi
Most people can complete a session of 100 suburis, increase the number of
suburis you can complete in a session by 10 each time and work up to as many
as you have time for. Always make sure your movement is one continuous
strike, without stopping the footwork rhythm of the strike stop your shinai
momentarily when you have extended your arm fully to strike men
Kendo exercises you can do at home

Kendo Small Waza Striking

Small waza striking is very suitable for home practice. Just a few minutes
everyday swinging the shinai will improve your ability. When practicing these
striking exercises change the rhythm by striking kote/men ..... kote/men/do ....
men/men/kote etc. Five minutes of small striking waza should be a good warm
up

Small Kote
With your left hand lift the tip of the shinai and then down using a forward and
backward motion. Always make sure to stop the shinai in a horizontal position,
striking kote. Make every strike in one motion.

Small Men
Raise the right arm in a horzontal position and with your left hand lift the tip of
the shinai and then down using a forward and backward motion striking men.
Always stop the strike at the point when the shinai would make contact on the
target. Make every strike in one motion

Small Do
With your left hand lift the tip of the shinai and then down using a forward and
backward in a diagonal motion towards the left shoulder and down. Bring the
shinai down so that your fists are directly in front, striking do

. Make every strike

in one motion

Cool Down
Walk
Cool down, and lower your heart rate by walking for about five minutes, all the
while drinking water

Kendo Suburi exercise

Suburi exercise is very much a speed and timing exercise for both hand and
footwork.
A. Start with the shinai positioned above your head.

1. Swing your shinai forward striking men, making sure the left hand
controls the large arcing motion, stop momentarily at the top of the men
strike. At the same time you are swinging your shinai forwards push off
with your left foot still in the kendo foot positions.
2. Swing your shinai in a large arc to the rear, making sure your left hand
pushing the shinai up. At the same time you are swing your shinai to the
rear push off with your right foot backwards while maintaining your
kendo foot positions.
This is one count, continue for the required number of counts.

Big Kote, Men, Do Exercise

Kote Stike Exercise
1. Start in the chudan kamae position. Quickly raise your shinai above your
head
2. Step forward and strike KOTE at the same time you are bring down your
shinai. Both 1 and 2 steps are done in one continuous motion.

Men Stike Exercise

1. Start in the chudan kamae position. Quickly raise your shinai above your
head.
2. Step forward and strike MEN at the same time you are bring down your
shinai. Both 1 and 2 steps are done in one continuous motion.

Do Stike Exercise
Start in the chudan kamae position. Quickly raise your shinai above your
head.
Step forward and strike DO at the same time you are bring down your
shinai. Both 1 and 2 steps are done in one continuous motion.

Conclusion
Although working out does have a purpose and a goal you should strive to make
it enjoyable and fun, varying the exercises and watching kendo videos before or
after a workout. Always pay careful attention to striking properly, correct
footwork, perfect posture and concentration. It has been shown that having a
positive frame of mind makes the workout go faster, and improvements more
dramatic.

Indice
Agarre del shinai
postura en el kendo
kamae
desplazamientos
golpes en el kendo
ataques
ejercicios de entrenamiento