Avi Rokah

    I will share insights on karate techniques, how to use them effectively with timing, distance, footwork and strategy and the optimal mindset. I will try to convey the underlying principles beyond techniques, those invincible principles are what makes karate a martial art that is independent of size and strength.
    I will also share drills and training methods to maximize our training.
    I studied under Sensei Nishiyama for 27 years many hours daily, won the world championship and 5 times US championship.
    My passion is on keep learning and evolving and equally, sharing what I have learnt.
    This is for all karate people and anyone who is interested in maximizing their martial art.

    Avi Rokah
    Kizami Zuki/Gyaku Zuki is likely the most common combination in karate, yet it can be used in many different ways. In this video we discuss three types of footwork you can use according to distance.
    Kizami/gyaku Zuki - various footwork for different scenarios
    Shooting an arrow
    Do not telegraph your technique Telegraphing allows your opponent more time to react or to even take advantage of your intent. In this video we discuss how to avoid telegraphing or back motion.
    Do not telegraph, How?
    Kime Kime is the moment we focus our energy and transfer it through target. In karate power is indirect, meaning rather than think of hitting, breath create pressure to floor, which allows to transfer the momentum through target, and in addition reaction of pressure is additional energy. This pressure at moment of impact is also a recharge, potential for next action. It is a good idea to make it visible first, exaggerate, and reduce as one internalize the concept.
    Kime visible first, than hidden
    Smooth transition between techniques is important in order to minimize space for counter, capitalize on any small space, and make stronger technique with least effort, because at each end of technique, you do not just deliver energy but recharge for next action.
    Transition kick to punch, more power, less effort, don't give space for counter, don't miss chance
    Amashi Waza (shift back to counter) using distance for defense is must of the most effective ways in karate and striking generally. There are variety of footwork that can be used.
    Amashi Waza (shift back to counter) footwork types
    Yori Ashi/Gyaku Zuki (slide with reverse punch) One of the most common & powerful techniques in karate. The timing/sequence of movement segment is crucial to achieve maximum power & speed, while reducing space from the opponent to counter.
    Yori ashi - gyaku zuki (shift with reverse punch)
    When facing opponent keep feeling of Ai Uchi (mutual killing), but that does not imply that you are always going to move in and do Sen (intercept). It means that win or lose, you are committed, no doubts when anything happens, yet this commitment allows you to be flexible and reach in any way necessary.
    Feeling of Ai - Uchi (mutual killing)
    Eyes back - almost every training starts with posture, most people have head forward posture. In this video I explain the benefit of feeling "as if the yes are way back"
    Eyes back - mental effect
    In Karate competition when we get to short range the referee will stop the match and restart in the distance. But in self defense we must know how to handle this distance, basic knowledge of clinch is a must for self defense. Vlad is a world class wrestler and much like in Budo Karate he teaches not only the techniques, but the concepts that make techniques work.
    Clinch for Karateka - with Vlad Matyushenko
    Budo Karate competition have strict rules for scoring, we require 3 elements for perfect ippon, Todome Finish technique), perfect distance of technique execution, and optimal timing (opponent is in Kyo). In this video we focus on timing.
    Budo Karate Scoring, timing explained
    Kumite scoring technique in Budo Karate. 3 elements Todome (Finishing technique), optimal distance, optimal timing (when opponent is in Kyo, off.) Here the focus is on optimal technique and optimal distance execution.
    Kumite scoring in budo Karate by Avi Rokah
    In a high level power can be produced using the floor from any stance, and sometimes even from unfavorable stance. But first the principles must be learned through basic stances.
    Use floor from any stance, principles are learned through basic stance
    Your body center is you action center as well as intention center. This is an intangible subject yet makes big difference in technique power as well as reaction time.
    Body center is action center is intention center
    Sensei Nishiyama used to constantly tell us "don't self dance". In order to fight by skill, timing & distance rather than fight speed against speed, one must first catch the opponent leader, not follow, but rather be the "conductor", and than attack in the "off" rhythm. In this video I show some exercises to understand and develop this ability.
    "Don't self dance" catch rhythm & break rhythm
    Do just enough "exceeding" meaning doing too much can be over extension of technique, or putting more power than needed. Doing too much will make your actions broken & un smooth, will cause you to miss chances & expose yourself to an attack. Doing just enough will also allow you to be be able to train, spare effectively for long periods without getting tired, as well as reduce stress on your joints & spine.
    don't "exceed".- do just enough.
    In Kamae stance the hands can be open or closed, it should not be a strict rules, depending on preference & style. In this video I will give you 3 reasons why I prefer (most of the time) to keep hands open. Of course when hitting the target with a fist, hand must be closes to avoid injury.
    Hands open in Kamae (ready position) - 3 reasons
    Don't fight against opponent's speed & power, instead use distance & timing, make opponent attack on your terms, and use their attack as your chance.
    Use distance & mental pressure to make opponent expose a chance
    Inside core, body center, always has to be "on", in kata & kumite. Sometimes slightly engaged and other times more, according to task. This allows for smoothness and no Kyo, space for opponent to attack between techniques.
    Inside core always "on", according to task
    Budo karate seminar Zielona Gora, Poland May 22-24
    Catch a front kick does not require speed, it requires catching the rhythm of the attack, and in this video I show you few possible follow ups.
    Catch a front kick & counter variations
    In this video I am coaching Philip Enpi kata. There are general points and than there are specific points for each individual.
    Enpi Kata - watch me coach Philip
    In today's video's Vlad is showing us how to escape from back taken. I believe that every karateka should have basic wrestling defense skills, and you will see in this video how close are wrestling & karate concepts.
    Defense against back taken
    When practicing kata simply repeating is not beneficial and even counter productive, can build bad habit. Repetition has to be purposeful, with the purpose of instilling good movement habits and nervous system patterns. Therefore, in each repetition try to have in mind one point you try to improve, and than, put it all together. In this video I list a basic progression with 5 points to work on. In future video I will add more points to work on.
    how to practice kata?
    In Kumite and in kata the rhythm is not monotonous. One has to adjust the opponent's rhythm, and be ahead, sometimes there is a need to pause in order to break the rhythm, or in order to stay ahead, but the body center is always active, the inside energy is always moving even when the outside appear to stop. This makes for smoothies and no "holes", spaces for the opponent to attack.
    Pause, don't stop
    Feet initiate any small action, that is how we achieve maximal power with least effort. Any action is a chain reaction from the ground up, our body is "internal force", using ground reaction "external force".
    Feet initiate technique for maximum power effortlessly
    Feet & technique synchronize & peak together for maximal power.
    Feet & technique synchronize & peak together for maximal power.
    Amshi Waza improve your defense by following the following progression. Amashi Waza is one of the most effective & useful defense methods, relying on distance to avoid and capitalize on the coming attack.
    Amashi Waza (Go No Sen) follow this training progression
    Sen is referred to the timing of hitting the opponent at the moment of decision or during the physical technique. Here is a training progression to develop this timing and be confident in hitting the opponent at the onset of their attack.
    Sen (intercept) timing training progression
    A drill to learn to sync feet & technique while moving forward, combination with punches, and moving backward keeping base & energy forward, ready to react to any space.
    Moving forward with punches (slide & step), moving backward keeping base
    Be able to block any attack "by passing" or minimizing interference of the brain, in this drill progression, we practice block against straight & hook punches, starting with predictable to an unknown.
    Blocking training progression - against straight & hook punches
    Full extension, use distance available effectively, when possible use full range of a technique, which means full power.
    Full extension
    One common defense for Mawashi Geri (roundhouse kick), is catching the leg, details are important for optimal execution. Here is also an example of counter after catching the leg.
    Catch Roundhouse kick & counter
    Defense against single leg takedown with Vlad, who teaches concepts beyond technique. I believe that karate people should be able to defend any attack, not only against karate techniques. Unfortunately the camera's battery died so you cannot see the last part of it.
    Single leg defense defense for Karate with Vlad Matyushenko
    Switch quick from defense to counter. Here are few factors that you can practice to improve and not miss chances for counter within your defense. Every time an opponent attack it should be a chance you should not miss.
    Switch quick from defense to offense, it's not about speed only
    The ability to switch directions quickly from defense to counter is crucial for breaking the rhythm and effective defense. Apologize for the sound quality on this.
    Quick switch - make your defense effective
    Any direction your technique goes to, and whichever Kamae you are in, imagine as if shooting a bullet from low abdomen, and your breath is the trigger. Meaning that your techniques are always initiated from the body center.
    "like shooting a bullet from low stomach"
    The power from ground reaction and body dynamics is useless if it cannot be transfer to a technique. Keep unity between body center to elbow in hand techniques.
    Body-elbow connection to allow transfer of ground reaction & body action energy to technique.
    Relax to produce force The full rate & range of relaxation/contraction should be used to maximize power. Just don't forget that not every technique needs maximum power, so it's important to regulate and understand the right type of energy for each technique, that will b discussed in another video.
    Relax to make power
    Body dynamics, in order to be optimal has to initiate from the very small center around the lower spine and out. It's common to see nice form & dynamics yet the outer muscles are activated first and in access. Breath and intention are key.
    body dynamics, body center, from inside out
    After scooping a front kick, various counters are possible, here is a break balance after scooping, details are important.
    scooping a front kick into break balance
    Pivot & head off center with pivot, and optional counters.
    Pivot & head off center variations drill
    What is the "secret" to karate mastery? There is no one secret, it is through the form that you understand & internalize the underlying principles which are hidden "invincible", within the form. Find out how the same principles which allow to maximize technique are also principles of applications & fighting. There is no shortcut, with hard & consistent training, patience & discipline, day by day, one can internalize those principles and make it their own, and then one make their own unique & effective karate, and I would argue that those principles apply to karate, wrestling & any fighting.
    "secret" to mastery of karate
    Kime has different explanations, but simply, it is mental & Physical focus of energy at moment of impact, allowing for transfer of energy through target. Technically we make time by pressure to floor, and by total body contraction in shortest time to line of technique. "contraction" is tricky, because it can be misunderstood as rigidity, some people over tense, and stop the energy and the flow of movement. Contraction have many reasons which will be explained.
    Contraction at Kime - understand how & why
    In the first video about the "secret" to mastery, I tried to demonstrate, that it's not a secret at all, the magic is in understanding the underlying principles and internalize the through repetition and deliberate training. The best technique will not work, and especially under pressure if we do not have an optimal mindset. The good thing is that when practicing correctly, the principles of good technique will facilitate the right mindset.
    "Secret" to karate mastery, part 2 - mindset
    Amashi Waza is part of Oji Waza (response techniques), and using the timing of Go no Sen. The movement is simple yet to apply in kumite, there are some very important points that make it effective or not. By the way, there are a variety of footwork which can be used.
    Amashi Waza - shift back to counter, key points to effectiveness
    Sen (intercept) is classified under Oji Waza (response or defense techniques), and it means to be ahead, to hit the opponent at the intention of attack (Kake no Sen) or during the physical action (Tai no Sen). In this video are some key points to make training Sen timing more effective & deliberate.
    Sen (intercept) - how to hit your opponent at the onset of attack
    Generally, we try to perfect each body dynamic within each individual technique, but we have to take a step toward real application, and reduce self monitoring & mental interference. Here we have two sequences of offense and defense, you can slow it down to make corrections or speed it up and have "no mind in the technique".
    Focus on rotation - two combinations
    Footwork is the safest way of defense, but blocking can allow us for quicker counter since it keeps us in a better range. The forearm block can be used when too late for other blocks since the arms don't even have to extend, all you need is slight hips rotation.
    Mae Geri defense - forearm block
    We can classify defense/response (Oji Waza), into Sen (intercept), blocking, footwork & head movement. Footwork requires understanding distance, and optimal use of stance and shifting. Footwork is the safest way to defend while creating chance for counter.
    Footwork - safest defense
    You should develop a few ways to defend any technique, start by understanding the details, and with proper repetition, you should be able to defend any technique without any thought or hesitation, as it happens by itself. We have a saying in Budo: "no mind in the technique".
    Mae Geri defense - scooping block
    Punching while moving back is not ideal but sometimes necessary, and one must still be able to produce force and momentum forward.
    Punching while moving back
    Sasoi Waza - invite Sasoi Waza is part of Shikake Gaza (set up, strategy). You cannot randomly make strategy, but rather listen to your opponent, as I put pressure on opponent, I detect their tendency and make strategy accordingly.
    Sasoi Waza - invite, strategy according to opponent's tendency
    Use footwork and sensitivity (reading opponent's intention) to not allow opponent to get an aim, this is not only defense but can force opponent to make a mistake, and expose a chance.
    Defense before attack start, don't allow opponent an aim
    Back kick - Ushiro Geri Is a powerful kick, that mostly used as a surprise kick. Here are some details to make the kick more powerful and less noticed.
    Back Kick - Ushiro Geri, details make the difference
    Enpi Ate (elbow smash) also called Enpi Uchi (strike) An effective short distance techniques, that can be used in many angles. Here I show you how to practice the basic elbows with a partner to understand distance, direction & precision, and if using the mitts develop power & Kime.
    Elbows Basics (Enpi Ate) partner drill for precision & power
    Front Kick defense - scooping block Scooping block is an easy and effective defense against front kick, and it can be used with variety of footwork. What I like is that you don't clash with the kick, you don't hurt your arm, and it is easy to switch into counterattack.
    Front kick defense - scooping block with various footworks
    Defend Kizami Zuki (jab), you should be comfortable with at least few ways to defend Kizami Zuki. A good way to go is to fine tune and repeat each defense technique and then, as a drill defend in different way each time.
    Defend Kizami Zuki - fine tune each defense, and then defend differently each time
    Kitei was composed by Sensei Nishiyama of Shotokan, Mabuni of Shito Ryu and Kisake of Goji Ryu, therefore has elements of this style. Here I re visit the kata with most important elements as Sensei Nishiyama used to teach it to us.
    Kitei - revisit
    Hikite - pulling hand If you ever took Sensei Nishiyama's class, I am sure you heard many time Sensei Nishiyama screams "Hikite, Hikite", and maybe even got hit on the pulling hand with his Shinai (Kendo stick). Here I explain some of the reasons Sensei Nishiyama put so much focus on Hikite.
    Hikite - using both sides of the body through the center
    When executing any attack, keep Zanshin, don't give chance for opponent's counter. In this case Weave against hook punch (Kage Zuki) from either side.
    Weave at end of combination for Zanshin (stay present)
    Gyaku Zuki (reverse punch) is one of the most basic techniques of karate and other striking arts. It is one of the most useful and powerful techniques in fighting sport. There are many levels to Gyaku Zuki, making it effective is about the details.
    Avoid these mistakes in Sliding reverse punch
    Defense is on the way to counter attack, the switch between defense to counter has to be quick as possible. Every time opponent attack they expose a chance, the space is generally very small, counter before opponent can recover or continue to attack. Attack in the "off" rhythm.
    defense on the way to attack - quick switch
    In karate technique we produce force from the body center by means of body dynamics & muscles contraction/relaxation. We have 6 body dynamics, sometimes we use single body dynamic such as rotation, but in many cases we use more than one body dynamic in a technique.
    combined body dynamics
    Sensei Nishiyama once told us "you don't have to be Popeye" to be great in karate, it's about using what you have optimally & efficiently. Don't misunderstand me please, being physically conditioned & strong is helpful, but skill comes first.
    You don't have to be popeye
    Controlling the distance is key to winning the fight. In karate we generally prefer the outside distance, but not always.
    About distance - Toma & Chikama (long & short distance)
    Front kick to back fist strike in Kanku Sho & Kanku Dai. The "secret" to the power of karate technique is that we systematically train the whole body to cooperate to one line of energy, and to deliver power in the shortest amount of time. In order to do that we have to clearly understand the line of energy and space available for a technique, than the appropriate body dynamics has to be executed to produce force. There are many factors involved, such as maximizing external force, interaction with the ground, timing & sequence between body action & technique, and more.
    Mae Geri to Uraken Uchi in Kanku Sho & Kanku Dai
    The monkey drum illustrates another concept, if the axis is to "whip" your arms the fists have to have some heaviness & firmness, but not tension that overflow to the elbows & shoulders.
    Monkey drum lesson 2, fists firm but not stiff
    Remember the monkey drum, from karate kid movie, it actually illustrates nicely, how action starts from the centerline axis and the arms are just whips. Sometimes having a good image can give you the right feel, more than words can..
    monkey drum - technique from the centerline out
    Body center moves the arms and legs, whether a punch, block kick or even footwork.
    Body center is center of action & center of intention
    Kae Ashi can be used offensively & defensively, in this video you will see a partner drill to develop Sen Timing using Kae Ashi with Gyaku Zuki.
    Sen timing (intercept), switch feet with reverse punch
    Heian Nidan first three techniques Kata is symbol of principles, a vehicle for us to understand and digest good movement habits to make our movement efficient and our kumite more effective.
    Heian Nidan first 3 moves
    Partner drill to improve your defense footwork, Amashi, Mawashi & Hiraki Ashi. Improve each footwork & technique, and use each kime to load, and unload into next action. You can do the drill with or without mitts, start slow focus on each action, and gradually smooth.
    Partner mitts drill, offense to defense, heavy at Kime soft in between
    Smoothness refers to the transition between one action to next and is sometimes more important than speed. Unneeded action, or tension, or showing your inhalation or mental not being present are all Kyo (chance) or a reason to miss a chance.. In this video I will show you 3 means of continuity, you can practice through Kata and into Kumite.
    Smoothness - 3 key means or methods
    First move of Sochin Kata, details make the difference, and the details are not random, they manifest from principles that are coded within the kata, those principles were discover through fighting experience of the masters of old. Kata together with oral transmission is how karate is passes through the generations. Those principles are what make for effective technique & applications.
    Sochin first move - kata as symbol of principle
    Amashi Waza is the technique of shifting back to avoid the attack and counter before second attack, timing of Go no Sen. There are different footwork variations we can use for Amashi Waza, it is important to shift just enough back to avoid the attack (Mikiru - estimate distance), and to counter in the "off" rhythm.
    Amashi Waza (shift back to counter) footwork variations
    It is important to be able to be able to transition smoothly from offense to defense and vice versa. In order to this the breath, body center have to coordinate. There should not be a dead space, at time the body center has to be loaded and connected to the feet. The transition can be slow of fast as needed.
    Partner footwork drill - smooth transition offense to defense
    Oblique kick, is used to "kill" opponent's potential action, prevent them to come into our distance, and create "over information" to opponent.
    Oblique kick - kill opponent's potential
    When facing opponent, project your Ki energy to opponent, yet with your breath feel as if push & pull, so you are leading the rhythm and at the same time ready to move to any direction. If you only mentally push as I used to be, you become single minded.
    Push Pull
    When you shift back against Kizami/Gyaku Zuki, shift slightly to right for positional advantage, being ahead of opponent second attack.
    Amashi Waza shift back & counter, slight right
    A footwork drill to learn to stay on the border of opponent's distance while at any instant ready to attack or defend, not being mentally stuck on either attack or defense.
    Partner footwork drill for Distance & flow, ready for offense or defense
    In order to break the rhythm, you first must understand opponent's rhythm, become the opponent. Then project energy from the Tanden (body center), and the energy that you project is also receiving the opponent's energy. Next step, use your breath & feet to mix up the rhythm, and of course all those actions have to be in the right Maai (distance).
    How to break rhythm
    Kae Ashi (switch feet) Can be used offensively or defensively. Here are few examples of switching feet as a response, taking advantage of the opponent's attack.
    Kae Ashi (switch feet) use as defense
    If you face an opponent who knows what they are doing & know how to defend and counter, you must either make them attack & open up, or break the rhythm, and attack in the "off rhythm", when opponent cannot use their feet and power effectively. You should know opponent and opponent should not know you.
    Break rhythm - attack in the "off" rhythm
    Kae Ashi - switch feet Can be used offensively or defensively, as offense it is used to break rhythm, create uncertainty at opponent, and increase power to technique. Here are a few details in how to make Kae Ashi less noticed, less risky and more dangerous for your opponent.
    More about kae ashi (switch feet)
    Kae Ashi - switch feet It can be used defensively or offensively,. I use Kae Ashi to break rhythm, to create uncertainty, to create potential energy, adjust distance,. See how to use it effectively.
    Kae Ashi - switch feet, why & how?
    Karate is the art of hit without getting hit. We must be adaptable, read the situation instantly, and be able to adjust, not being stuck on what we want to do. Partially we dictate to opponent, and partially, we listen to opponent and their action will tell us what to do.
    When late to break rhythm & counter in Amashi Waza (shift back to counter)...
    We talk about using external force, body dynamics, muscles contraction relaxation, time, smoothness, all of those aspects are controlled by breathing.
    breath - all aspects of techniques
    Tsugi Ashi - shuffle step Is used for covering more distance, in this video see the advantages and the danger, and when to use Tsugi Ashi.
    Tsugi Ashi - shuffle step, cover distance, less noticed
    If the body is the hardware and the movement patterns installed into the nervous system is the software, training technique properly is like installing high quality software into the computer, when doing strength training we are improving the hardware. It is like having a skillful race driver, no matter how skillful, they could not win the race driving a trash car. Saying this, one does not need to be super strong to excel in karate or fighting, skill, timing, distance control & strategy are more important. Training with cable machine allow you to develop strength as well as fine tune the movement patterns.
    Strength & conditioning for karate - cables, strengthen for technique
    Mitts & target training is a must for karate people. Develop footwork, reaction, accuracy, power, smoothness & confidence. Start from single techniques to combination, from known to unknown.
    mitts, target training
    There are many Kamae (ready) stances, most common is a front stance, which is a little more flexible and natural than Kihon, basic front stance. There is a common tendency to be heavy on the front foot, we should differentiate between pressure and weight, even tough the weight is slightly forward the pressure should be towards the back foot, the engine is in the back, have feeling of sitting back.
    Kamae stance - sit back
    When blocking in basics we make strong kime, yet in kumite many times it is preferable to block softly, with just enough power, which allows one to switch smoothly, and give less "notice" to the opponent, and get less tired. Imagine that you spare for 2 hours non stop, as I used to do at Sensei Nishiyama's dojo, you cannot spend your energy all the time.
    Block with just the right amount of power
    To develop and trust our technique, we need some impact training. Yet, don't just hit as hard as you can, actually start by hitting softly, get feedback from the bag, "feel", this way you will learn to transfer your weight and momentum to target, have the feet supporting the technique, avoid "escape" of energy, and learn to hit "softly" to deliver more power.
    Hitting the heavy bag - "feel"
    Most obvious yet most difficult, most of us understand this intellectually, yet, because we, humans, are end gaining, we want the outcome, we want to win. We tend to move the top technique first, and it become "top power" technique. It's a good idea to forget the outcome, forget power, the right means will bring the right outcome, cultivate the right means.
    legs & hips first then technique - one after another all at once
    In karate technique, the whole body has to cooperate to produce maximum force to line of energy, to be delivered in the shortest amount of time. Technique is chain reaction from the ground up and in order to accumulate maximum energy, each joint in the chain has to be a stable action center in order to allow transfer of energy between body segments. Of course this is a broad definition, since we have many kind of techniques, pulling, pushing, punching striking, kicking and many types of Kime and energy.
    Joint as action center
    Sensei Nishiyama used to push me to use this two combinations in Kumite explaining that it is very useful since the techniques come from different angles, and also because you cannot over extend, you must keep within your base and keep the interaction between the feet & body center to minimize space for counter.
    Do this combination - useful for kumite & as feedback for stance optimization
    Krakow seminar, May 17, 18
    Kage Zuki - hook punch We find Kage Zuki many times in kata, yet, it is one of the most under utilized techniques in kumite (maybe due to competition). In karate we say that we should be able to produce force in shortest instant with any part of the body and to any direction. Here is how to maximize the use of the legs and hips and add "snap" to your Kage Zuki.
    Kage Zuki - hook punch, snap & power
    Proper elbow alignment at the completion of technique will allow for "snap" & full transfer of power to target.
    elbow in straight punches & hand techniques
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