Judo exercises: Handles, throws and techniques at home

As an avid judo fan, you naturally ask yourself what exercises can be done at home and what techniques can be distinguished. The first thing to note is that fitness training is always good, you will also find a selection of exercises for home and an overview of judo techniques.

Inhalt/ Content

1 Judo exercises for home: videos
2 What exercises can be done at home?
3 What Judo techniques are taught in training?

Judo: Siegbringende Techniken von Weltklasse-Judoka demonstriert

Demontfaucon, Frédéric (Author)

Judo exercises for home: videos

Youtube of course offers some videos that serve as illustrative material. We have selected a few good videos that offer insights into different training situations.

Judo warm up exercises

You can also practice warm-up exercises perfectly at home. Just follow the exercises in the video:

Judo Fall School

To practice the Judo Fall School, you will need Judo mats at home. If you don’t have them, be sure to take a carpet and put a jogging mat over it to avoid injury.

Complete workout

Here you can find a complete training, including warm-up, fall and throwing technique as well as randori. Certainly not all elements (and especially not alone) can be trained, but see for yourself:

Judo Randori

In order to practice a randori match, you need not only a training partner, but also an appropriate environment. This means a room with judo mats. You can also practice in a park on the grass (but please check the ground for hard, sharp objects first).

What exercises can be done at home?

Although judo is a sport whose goal is to keep a person on the ground in a duel, there are a number of useful actions that can be performed alone. As your skills increase, so does the number of judo exercises that you can perform in the comfort of your own home. Normally, this requires nothing more than a judo mat as a base.

In the first few weeks, however, you should avoid training alone. Although there are Judo tutorials on the Internet that not only show the technique, but also explain it in detail, the risk that you train wrong movements or even hurt yourself is very high, especially in the beginning. This means: practice at home only those judo techniques that your trainer has already taught you in the dojo. At home you can also do without the usual judo equipment.

Exercises for beginners

As a beginner, especially in the first months, you should concentrate on adapting your level of performance to that of the group. For this you do not need a special training plan, but only a few conditioning exercises, so that you can later endure the long and intensive training sessions.

This could be jogging or swimming, for example. In the beginning, refrain from doing judo exercises at home unless your coach explicitly encourages you to do so.

Exercises for advanced students

An advanced judo training at home could look like this: you can do your own falling exercises or find a partner and practice throws and levers on each other. But always make sure that the floor is prepared accordingly, so that you do not hurt each other and provide enough space in the room.

You can also practice the movements without a partner for the time being if you have extreme difficulties with certain sequences. In this case, don’t forget to ask your trainer for tips. He or she can often spot your mistake much faster than you can figure it out on your own.

Exercises for professionals

Those of you who make it to the level of a professional will then, over time, put together a personal training plan tailored to your individual goals. At this stage, there are no more general training tips, as you will be well beyond exam-oriented training of individual techniques and will need more specific exercises.

What Judo techniques are taught in training?

A number of techniques are used in training. We try to give you a small overview of the throwing, holding, choking and lever techniques. In practice, the techniques used blur into sequences of movements, with the goal of defending against attacks.

Falling techniques	First you will learn how to fall correctly. This is elementary important so that you don’t hurt yourself in later partner exercises. You will learn clean falling in all four directions (forward, right, left, back). The fall school is also part of the examination program from the first examination on and forms the basis for injury-free Judo training.
Throwing techniques	Throwing techniques are used to bring down a standing opponent and are your centerpiece in Judo. Throws can be executed from almost any position and all have the common goal of throwing the opponent to the ground and positioning you to bring him under control.
Leg and Foot Throws	The throws can be applied as leg and foot throws, either sweeping away or blocking the standing leg, the unencumbered leg, or even both legs using momentum to bring him down. One of the most famous leg throws is the o-soto-gari, translated as “big outside crescent.”
Hip Throws	Hip throws are mainly suitable against larger opponents to break their balance for good. The purpose of these judo techniques is to shake the opponent’s center of gravity at the hip. A greater degree of strength is required to execute most of these throws.
Hand and arm throws	Hand and arm throws use the pull on the opponent’s extremities to throw him off balance. Probably the most famous throw in this category is the seoi-nage, also known as the shoulder throw, as it is often seen in movies.
Body Throws	Body throws can be executed sideways or backwards and cause both opponents to land on the ground. However, the goal is for the thrown to fall significantly harder than the thrower. The Tomoe-nage, the overhead throw, is also popularly depicted in movies.
Other throwing techniques	There are many other throws, and the above are just some of the most commonly used. With the proper routine, these throws can be used effectively to take down an opponent in a serious situation.
Ground Techniques	Ground techniques are used to control and hold an opponent in a prone or crouching position. These techniques can be used very effectively in an emergency, as they give you an advantage that should not be underestimated. Few people know how to use their strength effectively on the ground.
Holding techniques	Holding techniques are purely for competition and were created to keep the opponent on his back on the ground and fixed, as this is how points are scored in competition. Depending on how long the opponent is on his back, more or less points are awarded.
Leverage techniques	Leverage techniques are intended to make the opponent give up in competition and are used exclusively against the elbow joint, as the risk of injury is lowest here. Levers against other joints are forbidden in competition, but can be used for self-defense. Just make sure that you do not break all the bones of your opponent too quickly, otherwise you will quickly become liable to prosecution.
Strangle techniques	The choking techniques attack the neck side of the opponent or the carotid arteries and can quickly lead to unconsciousness. The use of choking techniques is not recommended for serious situations, as unexpected movements of the opponent can quickly lead to serious or even fatal injuries.
Punching techniques	Finally, there are the punching techniques, which are performed with hands and feet, as it were. Punching is done with fists, fingertips, edges of hands, elbows, balls of hands, balls of feet, soles of feet, edges of feet, knees and heels. Most clubs teach striking techniques exclusively in kata, as they are prohibited in competition. For self-defense, however, they are perfectly suitable.

In judo, various techniques are used, which could hardly be more different from each other. Depending on the initial situation and goal, there are different techniques that can be divided into different areas. Due to the fact that judo today is mainly practiced as a competitive sport, most judo techniques are designed to bring down the opponent without seriously injuring him.

Update: 2023-06-09 / Affiliate Links / Bilder von der Amazon Product Advertising API

Judo exercises and techniques for home