Posture -pelvic alignment- anterior tilt

Sensei Nishiyama used to start every class with checking our posture, he knew that all other elements of our technique depend on posture and our potential can be maximize by good posture or limited by bad posture.

A bad posture not only will limit our performance but will shorten our training life and increase risk of injury.

In karate when we talk about posture most important is the head relationship to the neck and torso and the alignment of the center or the sacrum and pelvic.

In regards to the center we say "Upper stomach (at belly button) back, low stomach forward and sacrum straight to floor".

Sacrum straight to floor is more of a feel and prevention of forward tilt since the sacrum should be at about 30 degrees.

Belly button back help activate the inner unit muscles to stabilize the spine and prevent over extension of the lumbar.

Low stomach forward is not an actual movement but direction, and prevention of forward tilt and lumbar over extension, it allows the muscles to be at optimal length for function.

We constantly talk about moving and making power from the center, but if our pelvic and sacrum are not aligned properly, all the hard training and repetitions will take us in the wrong directions.

Some of the most common postural faults has to do with pelvic that is not in neutral position, which causes the powerful muscles of the core to be out of optimal length, it causes compensatory movement, reduced performance and eventually low back and hip pain.

Looking at it from another angle, the sacrum, the feet and the cervical spine are the richest areas in proprioceptors, which give us feedback as we move and interact with gravity, momentum and ground reactions. If the muscles in those areas are out of balance, proprioceptive feedback will not be accurate, which will reduce performance and cause injuries.

Here I examine some of the causes for the very typical anterior pelvic tilt.

This is when the lumbar lordosis is exaggerated, lower back is arched and butt stick out.

Hip flexion while standing erect can be the result of weak or over lengthened external oblique or lower rectus abdominis muscles and or short and stiff hip flexor muscles.

When the hip flexor is short relative to the abdominal muscles, instead of compensation in hip motion, there may be exaggerated anterior pelvic tilt and increased lumbar extension.

In most exercise programs more attention is given to stretching the hamstring muscles and little attention to maintaining the length of the hip flexor muscles or keeping the strength and optimal length of the abdominal muscles that prevent anterior pelvic tilt.

In gait in every step require maximum excursion of the hip flexors but minimal excursion of the hamstring muscles.

Maintaining optimal hip flexors length and optimal performance of the abdominal muscles is important in preventing increased lumbar lordosis and excessive anterior pelvic tilt, particularly under dynamic conditions such as walking, running or karate.

Because of the above, I believe that in our karate training we always have to include corrective exercises so we don’t keep on getting stronger in an imbalanced way.

Economy of movement in karate - Eliminating back motion in technique

Below is an article by Assaf Dekel, this is his thesis for 4th dan which he passed successfully, Assaf study very deeply and train daily, both at Sensei Nishiyama's dojo (till his passing) and at mine.

Economy of Movement in Karate – Eliminating Back Motion in Technique

Karate movement may seem quite complex to the novice or the untrained observer. The more we practice we realize that in its essence Karate technique is rather simple and direct therefore highly effective. Walking the Karate way is like removing layer after layer of burdens. These burdens, physical or mental, at first are quite obvious as we have to let go of our wrong movement patterns acquired through life in order to make room for new and improved ones. The more we practice technique becomes more internal in nature and these layers become more subtle. Through constant refinement we polish our movement in order to take away all unnecessary actions thus revealing movement at its purest form.

Economy of movement is the way to perform the task in hand using optimal energy\muscular tension involved in order to get maximum effect. In Karate terminology - We strive to perform any technique with the optimal muscular tension in order to create maximum impact with the least chance for exposure - Kyo.

In this paper I will suggest that the pursuit of excellence in Karate training lies at the ever evolving effort in seeking economy within one’s movement as demonstrated in the case of Back-Motion. By taking a closer look at the various possible causes for Back-Motion and how to prevent it I will try to show how proper preparation and mental direction can be practiced towards Back-Motion free movement.

Back Motion in Executing technique

Back-Motion can be described as the dynamic loading of the moving part in opposite direction of technique trajectory. In karate, any deviation from the shortest trajectory of technique (such as in elbows out) or any type of outside preparation will result in reduced acceleration and lack of connection. In addition, the smallest, unconscious back-motion will let your opponent sense the coming attack earlier and allow him more space to intercept it. Back motion then is a physical Kyo. Causes for Back-Motion can be divided to:

Physiological – Insufficient stability at the lumbar spine and weak connection between legs and trunk can result in the need to wind-back before executing technique (as in weight shifting or kicking technique).

The human brain and central nervous system that control motor functions distinguish between actively contracting prime movers (as in arms and shoulders) and the postural slower muscles. Brain activity is more prevalent in the prime movers. As a result most people tend to move the arm without thinking of the rest of their body. In pitching a baseball or swinging a golf club this has a positive effect but in Karate it is an unwanted Kyo.

Mental –A wrong state of mind during movement can be reflected in Back-Motion in movement. Mental rush, hesitation or the desire to generate force in movement are all very common states of mind that can cause mental division or excessive muscular tension which leads to pre motion. Most importantly, weak mental image and direction or lack of it more often than not is translated into physical space as in back motion before movement.

Understanding Elbow – Body loading

The brain and the nervous system must be retrained to remove their hold of the moving limb and focus on preparation for movement instead. The purpose is to first realize and later on maximize the elbow-body loading effect. The trajectory of an arm movement is derived from the movement of the elbow joint (similarly, the trajectory of the whole body is derived from the movement of the body’s center of gravity). The interaction between the focal moving parts (in arms technique – the elbows) to the main muscle groups of the torso has a major role in creating internal load in and around the body center (Without the arms it is almost impossible to fully contract the core muscles).Using the abdominal wall, the diaphragm and the pelvic floor we create a static-elastic spring in the abdominal cave. This load must be reinforced by the back and the pelvis muscles that form a wall against which the abdominals are loaded. This is similar to increasing the Intra Abdominal Pressure (IAP) by using the main core muscles in an eccentric/isometric contraction. Breathing should be used in this stage of eccentric contraction and is of major importance in switching from loading to unloading instantly and spontaneously. By focus on elbows and body interaction and letting breath control the minded is distracted from the punch itself. In addition to squeezing back we also rotate the forearms outwards (supination) in order to enhance the loading effect. While preparing by squeezing elbows towards the back we must have clear mental direction of technique trajectory and energy line. The amount of muscular contraction is a matter of experience but it was shown that a muscle is best prepared for action if it is stretched about 1/3 beyond its resting length to create instant release. It is important to maintain optimal muscle tone that is increasing potential energy and not just stiffening your abdominals. [In a very similar mechanism Chameleon’s tongue shoots out to catch insects with extremely high acceleration of 500 Meter/Sec² to as much as one and a half of its body size. In preparation for the tongue discharge the muscles contract radially towards the center cartilage and becoming longer in length. This follows by a series of slingshot effect expansions and contractions that result in a very fast and accurate catapult]

Methodology – Toward eliminating Back Motion in technique

Karate methodology is very organized and well structured. Kata and Kihon teach us the basics body dynamics with various stances, techniques and directions of energy. Basic Katas stress the full range of motion in every technique to develop good synch between all body parts and instill the proper sequence in movement – from the ground up. Later on, we understand that in sparring or self-defense situation we don’t have the space or extra time for a full range Gedan Barai, or a full hip Rotation in reverse punch. This is when we start using the same basic Katas and techniques to find ways to produce the same effect in technique with less movement space. Only after gaining good base for movement and basic understanding of body mechanics and limb connection can we start developing internal preparation to enhance and eventually replace the physical one.

In other words, we begin to use the full range of motion as means to eliminate Back-Motion by first realizing and then actually creating the same motion on a smaller scale internally.

Here are few training methods and drills that can be useful in realizing and developing static-elastic load instead of dynamic load.

1. When practicing basic Kata – one should try and use the full range of motion to first create the same imaginary motion internally and capture this feeling. Slow motion practice is very important to realize first the connection between the full range motion and creating an internal load. The outside motion helps to understand the internal mechanics that underline it (examples). Step by step, our mind is removed from our arms so the actual back-motion is done only to illustrate and activate the internal one.

Full range technique is the first step to eliminate Back-Motion only if practiced with awareness of it’s purpose as such. Start from the most basic techniques in which elbows are closer to body. After getting the right feeling, it is possible to capture the same feeling with more advanced techniques (such as short range techniques or techniques where elbows are further away from body center). Starting from Yoi establish interaction between elbows to body center.

2. When practicing techniques from Kamae – it is useful to add a conscious, small back motion in slow motion to further develop awareness for the elbows-body interaction in creating internal load. Use different direction techniques while focusing on elbows squeeze to the opposite direction of technique and creating a wall like base utilizing your backside muscles from which technique is driven. At first, focus on continuous squeeze until there is no more left – then instantly switch breathing to release or unload. At this point any tension or dis-coordination will interfere with the smooth transition and result in deceleration and loss of momentum. Breathing control is essential to prevent this. Step by step experiment with shorter squeeze time so technique is bouncing of the backside and the spring created inside your body.

3. Resistance training - Using partner’s resistance against technique direction in the preparation stage. Let resistance help creating internal load. Let your backside muscles be fully engaged. If all is fully charged and mental direction is clear, the moment partner lets go of resistance by surprise tsuki or uke waza will be initiated spontaneously without any space.

4. Target training – Mitts or Bag training can be very effective way to illustrate how back motion occurs unconsciously. When facing a target the mind immediately wants to hit it powerfully. No matter how good is one’s technique, target training can expose the smallest gaps and flaws in it.

To conclude I would like to emphasis the importance of mental direction – Always have strong and clear mental image and direction before executing technique. Without it, even the best internal spring will not transfer to technique and potential energy will have no direction and will not travel in the desired line. Proper mental image is essential to form a constricted line in which technique and energy will travel in synch. Clear and strong mental direction should simulate the feeling of ‘inside body already moving’ or ‘inside movement already finished’ before technique start. In this way technique will have only narrow line to move in.

When applying all of this in timing drills and sparring at first it might have a stiffening effect on our body and movement (what sports psychology refers to as ‘paralysis by analysis’ – when too much information and details has a negative effect on performance). Eventually, after it becomes part of our nervous system, when facing an opponent there is always internal spring producing potential for movement and reaction. This potential is available for us to use in any direction, thus eliminating back-motion.

How to train, condition for performance and injury prevention?

Although the predominant focus of this blog is Budo Karate, I am going to post some articles about proper movement and conditioning of the body. You may wonder why I would post such articles on this blog, but before you question, allow me to explain. While karate to me is primarily about Budo, a martial art, I believe that the better we can understand how the body is designed, the more effective our karate can be. Moreover, one must concede that for many people, karate is a means of remaining healthy and functional through old age; therefore, we want to train karate according to the principles of functional biomechanics in order to perform better and free of injury. As a result of the aforementioned reasons, I have studied the science of functional movement for the past years. I have discovered and continued to discover that sports science findings run in accordance with orally transmitted karate principles.

How to effectively train and condition, rehabilitate and prehabilitate (prevent injury) the whole and the part

First we must understand how the part functions, it’s relationships to other parts of the body, how it influence its friends and how its friends influence it, and according to this understanding we make strategy for training and conditioning for performance or rehabilitation.

Lets take the hamstrings as example, the anatomy text book says that the hamstring is knee flexor and therefore most traditional training programs will train the hamstrings in leg curl machine in saggital (forward and back) plane of motion.

In reality the hamstrings are knee flexors only when we take gravity and momentum out of the picture.

In upright function the hamstrings not only do not flex the knee but doing exactly the opposite, it decelerates knee flexion and it does it in 3 planes of motion.

The 3 hamstrings are responsible for decelerating the knee as we rotate and change directions; the hamstrings also control the torso and are driven by the torso.

As the hamstrings decelerate the knee in 3 planes they receive prorioceptive feedback from the golgi ligament endings in the collateral ligaments and in our training and conditioning we need to develop and make more accurate this sensory feedback. If sensory feedback is not accurate the hamstrings will react to gravity, momentum and the movement of other parts of the body late and not accurate.

Flexion of the knee in function is given by gravity as we walk or squat or prepare for a jump.

If range of motion in the foot and ankle or hip are lacking the hamstrings will likely become overactive.

Even a head forward posture can cause the hamstring to become overactive because it constantly have to support a body with a center of gravity too much to the front.

When we train or rehabilitate on leg curl machine we are saying that proprioception is not important, the butt and the foot interaction with the hamstrings is not important, we do not consider the hamstrings interaction with its friends.. We do not consider that there are 3 hamstrings that function in the very important transverse and frontal planes as well.

Bad hamstrings are a result of something causing the hamstrings to become bad.

That is why we have to look at the whole and train the whole.

Training and conditioning need to concurrently deal with stability, mobility and proprioceptive reaction.

I f you do functional training the hamstrings will perform functionally, and sometimes even if one does not identify the cause functional training will solve the problem.

When you functionally train the hamstrings you automatically train the whole body functionally.

Functional training prepares one for the demands of functional activities.

Comparison of two rehabilitaion programs in the treatment of acute hamstrings strains, a traditional one plane, isolation vs. 3 planes, prorioceptive training.

In the traditional program return to activity was on average 37 days, in the functional 22 days.

Re-injury rate within first 2 weeks of activity in traditional program 50% versus 0% in functional.

Re-injury within one year 50% versus 5%.

Source of Power in Karate technique, Body Dynamics and Muscles Action

Source of power in karate

Body dynamic

Muscles action (contraction/expansion)

The whole body has to cooperate and integrate to produce maximum force to one direction and in the shortest amount of time.

The first and most basic means to produce power are body dynamics, and the bigger the space the more power one can generate.

The second mean of producing power is internal muscles action, or contraction/expansion power. As one becomes more skillful, internal muscles action becomes more important, and the goal is to produce more force in less action space.

Body dynamics and muscles action are used together, and breath, muscles action and dynamics has to be matching and synchronized.

There are times in short space that we have to use only muscles action without outside movement, a high skill level is required to be effective.

Body dynamics is the external movement of the body in space in order to produce force, it is the movement around the spine as an axis, and more specifically around the body center (3 fingers below the navel toward the spine at S1, 2).

6 body dynamics:

Rotation

Vibration

Shifting

Pendulum

Rising

Dropping

We use one or combination of those body actions in each technique, depending on the space available and direction/line of technique.

The bigger the body action the more energy we can produce.

Body action is initiated from the body center because the biggest, strongest muscles in our body are at this region, such as glutts, abdominals and back muscles. If we look deeper into this than the movement of the body center should be initiated from the smaller muscles attached to the spine, in order to stabilize the spine and provide stable foundation for the bigger, external muscles to move from.

The body center is both engine, center of action and crossroad of the body.

Energy from the feet to the hands or from hands to feet has to transfer through the body center.

We say that technique is initiated from body center using ground reaction force, since no matter how strong the muscles at the center are energy cannot increase without ground reaction.

6 body dynamics (short description):

Rotation is the most common body action we use, and is the most powerful; it allows us to increase more energy in less space and effort. Used in medium ranges.

Vibration is used in short distance, and is small double rotation; sometimes we refer to it as snap action of the body (different than muchimi). In vibration we initiate and finish the action in same position.

When vibration action stops the body stops on the outside but internally continue vibration, like waves of energy, this is hard to explain in writing.

Shifting is used for longer ranges and distance, when the body center of mass shifts from point A to B; we build momentum and energy that should be transferred to the technique. It is hard to build sufficient energy using shifting in short space, rotation will be more effective in short space. In many cases we use shifting for distance and initial energy and than rotation at end as main power. It is common to see people using more shifting than necessary and when rotation is available, losing time and power.

Pendulum, or leverage action of the hips, we tilt the sacrum and pelvis using ground reaction to make leverage to initiate kicking action to various direction.

This leverage action can be forward, back to the side or combined with rotation, so the body center becomes the hand that control and handle the whip, which is the leg, to any direction.

Rising energy, when the technique direction of energy is down to up, and I am low relative to the opponent, the body center can rise, lift up to produce force to the technique line, such as in elbow attack upward.

Dropping energy, the body center is lowered to produce energy to a technique from up to down, such as elbow, punch, or fumikomi (stamping).

Muscles action – contraction/expansion of the muscles is used to produce force.

Expansion is really relaxation and is reaction of contraction.

Muscles act like springs, contraction is potential energy and when we release this contraction we drive the technique. Relaxation is not simple letting go but must have direction. And than the more relaxed we are during movement the stronger the potential for contraction at impact. At impact contraction itself produces additional power, allows for shocking power by increasing the density and for elastic collision, and is a recharge, potential energy for next action.

In addition, and very crucial, breathing, muscles action, body dynamics, ground reaction energies and technique (closing and opening of the joints), have to match and synchronize in order to be effective.

Other methods to develop kime

Other methods to develop pressure and contraction at kime

Previously I wrote about hitting the pads as important method to develop kime, there are other important methods we use that can give you feedback, help you asses your kime and are great exercise at the same time, the assessment is the exercise and vice versa.

Tapping-

At the moment the partner makes kime, let’s say in gyaku zuki, I check his contraction, and for areas that are contracting insufficiently, by tapping on the partner by doing so bringing his/her awareness to those muscles. Some muscles typically are hyperactive and have low threshold such as the hip flexors, hamstrings, lumbar erectors and chest muscles, other muscles have high threshold and tend to be underactive and even dormant, such as the gluts, lower abdominals and scapula adductors.

First, I will push against his fist to see that total contraction is to technique direction, than I will tap the connecting muscles, such as under the armpit (chest and back), if the shoulders are raised because of upper trapezius dominance than the lattisimus will be over lengthened and hard to engage. Than the areas that are most commonly lazy and underactive, such as the back around the thoracic spine, between the scapulas, this area is underactive in people with forward head posture in particular. I will point the relationship between posture and muscles that don’t fire properly, for example in a head forward posture, thoracic kyposis is exaggerated and the back extensors and scapula adductors are over lengthened and not in optimal length for function, also the muscles around the shoulder joint are not in optimal length and movement at the shoulder is altered. We need to fix the posture and bring the attention to those areas. I will also point out the relationship between weak hikite (pulling hand), and under active back, when the hikite is firm, glued to the body and the elbow is heavy, the back muscles will likely fire and engage, the arm feeds the back.

Than I will check the buttocks and inner thighs and abdomen. The gluts tend to be under active when its antagonists hip flexors, or its postural synergists, hamstrings and/or the lumbar erectors are tight and the pelvis anteriorily tilts.

Touching your partner can be a great feedback to the partner, bring the awareness and also adjust the alignment that allows for optimal muscles length for contraction.

Making kime without action space

Put your fist on your partner stomach in gyaku zuki position and use sharp pressure to floor and contraction from the inside out to drive your partner back, do not push or over extend. The pressure to floor and contraction are controlled by the breath. Your partner should strongly tighten the abdomen and core.

A skillful person can produce sufficient shocking power without or with very little external motion.

We have to teach the nervous system to recruit as many motor units as possible in shortest time and in proper sequence.

Similar exercise but with added reaction component is to face an opponent with hands touching, and as the opponent punch block sharply and without external action, snap his attack away using sharp pressure and contraction from around the spine muscles. Both the reaction and action are initiated by the breath. Make sure that the blocking arm barely moves, the whole body from the ground integrate to snap the opponent attack away, don’t push, and be relax to allow space for contraction.

KIME #4: USING THE BAG, MITTS AND MAKIWARA TO DEVELOP KIME

Hitting the bag, the mitts or the makiwara, should be done at least few times a week for 10-20 minutes, it is a great and necessary way to develop your kime and impact power and to get feedback on your quality of movement.

There are few things to consider:

First, when you start hitting at the warm-up phase don’t concern with hitting hard, but rather with following the basic principles, move your foot first, let your body action drive your technique, snap with the whole body, pressure to floor at contact rather than muscling the technique, keep the elbow and shoulder soft, find your range and distance for each technique, don't over extend yourself, than gradually increase the speed without loss of coordination and sequence of muscles and joint activation.

Second, be careful of being tense too soon before impact, that will kill your speed, kind of like driving with the brakes on.

We need maximum speed and momentum and than pressure/contraction at impact. When I hit the bag or makiwara I let the contraction happen as I hit the bag, otherwise you might slow down before impact.

And if you tense while moving there is less potential contraction for kime, we need the contrast, the softer in between, the more contraction is available for impact.

Third, Sensei Nishiyama gave me very useful tip when hitting the makiwara, at impact I want to feel the reaction power coming back to my center (low stomach), rather than to the elbow or shoulders. That is a good feedback, that will tell me if I am aligned properly and/or if the contraction sequence is optimal, and if the technique was initiated properly from the body center. It also tells me that the whole body momentum is meeting the target.

Fourth, I like to think of “pouring” the energy from my body through the fist to the bag or mitt. This is helpful, because some people tense in a way that braces and “chokes” the energy, and energy is absorbed into our own body, this should be avoided.

Fifth, don’t push, it is not about muscular power, push is power delivered over long period and is ineffective.

Use total body snap, your body should be like a whip from the center out.

We need to teach the nervous system to recruit more motor units in shortest time.

Sixth, when you hit, nothing moves externally for a moment, yet inside momentum does not stop, kind of like a car crash, the sharper and more at once the car stops, the more momentum will the passengers inside will receive. Use the mitt or bag to understand how long does it take to transfer the full momentum to target, because kime should not be any longer or shorter than that, once energy is transferred the reaction should be Zanshin with the next breath.

Seventh, at contact have a strong stance, to deliver the energy from.

Remember, you cannot shoot a cannon from a canoe.

At the same token, you should also be able to deliver power of off one leg, even though it is not optimal, it is sometimes necessary so I spend some time hitting from one leg stance, especially during combination techniques.

Eighth, develop single techniques power first and than combination, you should be able to make 2,3 or 4 techniques with full speed and kime and completely relax in between. If one does not relax instantly from kime, the following action is likely to be stiff, pushing and lacking snap. Use your exhalation to relax and use the energy from one kime to next action.

Avoid the temptation to use top heavy power, don’t go after end results and muscle the techniques, make sure each action is from feet and ground reaction, if you cannot do it at first, slow down, coordination is more important than power at first. When moving from the feet it will be easier to relax the top muscles.

Powerful technique should appear relax, give up power at first to be powerful in the long run.

Kime part 3: breathing (kiai) makes kime

Breathing make Kime

Breath (Kiai) make type of kime

This is extremely important but very tough to explain, I can probably demonstrate better than explain, but will try my best.

Aiko San and Sensei Nishiyama could correct my technique without looking at me, just by listening to the kiai. I will give some examples of how they taught me to use Kiai and breath to control my kime (and every phase of the technique, but that is not for this article) and than I will summarize what it all means. This is a subject that is harder to explain than technique mechanics, it is not tangible and require sensitivity, one has to get the feel of it, and this is where karate is more of an art.

Aiko San and sensei Nishiyama used to face me for a long periods of time and as I had to punch toward their face or stomach, they will tell me if the energy extended through or if I stopped the momentum at kime, or if my breath was such that the energy spread and did not focus, or if it did not come from lower abdomen, so muscles were recruited from the top body.

And it took hours to fine tune and to apply a simple reverse punch decently.

Sometimes Aiko San will stand in front of me and Sensei was standing behind her, and I had to punch at Aiko San, but sensei wanted the kiai and energy to hit him, and it was very hard to satisfy them.

Sometimes, Aiko San would ask to apply the kiai sharply as if cutting through water, as if not to spread but focus the energy, and at first that was very hard to grasp and see to what she wanted, but when it became clear it was beautiful, we spend sometimes a whole Sunday, maybe five hours of just doing that.

For training Aiko San will bring the Los Angeles Times, and hold the paper at the top, and I had to break the paper with Tsuki using sharp kiai, my homework was to finish the LA Times on Sunday.

Sensei Nishiyama will often say :Kiai destroy opponent”, this is very important, because first it implies that by giving all the breath, one gives all of his spirit and self, holding nothing, back into the technique, and it also means physically maximizing the use of all of our resources.

In karate you can see a lot of people trying to control the distance by consciously, from the brain, stopping the punch or kick, and stopping the energy, in this case the brain controls the arm, and the energy is not being delivered, the muscles will contract in wrong direction.

There should be no control of the arm, no mind in the technique, the intention center is in the Tan Den, 3 fingers under the belly button toward the spine, and the breath controls the muscles and energy from this center.

Many times Sensei Nishiyama will insist that the Kiai will peak at the impact point (not stop there), this is not easy, most people kiai will peak before kime and weaken at impact, in other wards the breathing, muscle action and technique are not matching.

Other times Sensei Nishiyama will tell me to do the Kiai as if there is no echo, the kiai does not come back, it all goes to one direction, and if one can do that, there will be no recoil, no bounce of energy.

Many times Sensei will say “one period of breath is total energy”, “give all breath in shortest time”. Of course we cannot give all the air out, but that is a feel, and the breath connects the mental and physical, it allows us first to mentally give everything, and to physically use total body musculature contraction, and when we say that we mean all muscles that contribute to the purpose.

Paradoxically, the more we give all air, and give the mind away, the more full we are, meaning, we are fully aware and ready for any necessary action, no mind is full mind, and that is natural Zanshin.

And physically, the more we give everything, the more pressure and contraction, the more potential for next action we have, next action will start as reaction of breath, Zanshin. Kime and Zanshin are very connected.

Regarding Types of kime, every technique require different application of power, different muscle activation, a block is sharp, a punch to the body needs more penetration, a strike is sharper than a punch, and sweeping block is smooth, a push require continuous contraction, all these type of kime are controlled by different Kiai which we call: Ei, Ya and To.

I’ll explain this in more detail in another article.

Summery:

At first we understand that kime (focus) is mainly depends on 2 elements, pressure to floor at impact to create acceleration and deliver force and momentum accumulated in the technique, and second, contraction, to make the body dense, to maximize shocking power and make elastic collision at contact.

Both pressure and contraction are controlled by the breath, and with repetition, as we advance we do not need to think of details, the details become engrained in the nervous system, and becomes what Sensei Nishiyama called “body system” or in motor learning “motor engram”.

At this point the breath will make the focus, the timing of pressure and the when and where (at what distance) and how much, contraction will happen. I put my intention at a point and the breath will follow and set pathways for the muscles, the peak of the kiai is where contraction will maximize, but the breath does not stop, it rather extends through target.

By using the breath and forget about muscles I find that there is no access tension in the kime, just the due amount in the right time and direction.

And that does not contradict the fact that we want maximum and total body contraction, since we want optimal contraction, and not to activate muscles that will hold the energy and contradict the direction and purpose of a technique.