What is a general Judo session?
A typical Judo session would be between 90 minutes to 120 minutes (roughly) and can be divided into 3 stages: warm up, main session, and cool down. Each of these stages can be further divided according to the purpose of the session.
A warm up consists of general light to moderate exercises to raise the heart rate gradually and break sweat, and more dedicated Judo warm up exercises. The Judo warm up exercises should come after you have started sweating and you are generally warmed up.
The general warm up should include jogging, skipping, sprinting, back, hips, and knees rotation movements, shoulders revolutions, long and short distance leaps, duck walk, one leg hopes, and more.
The Judo warm up can include head roles, backwards roles, cartwheels, Judo roles (Zenpo Ukemi), and Uchikomi (repeatedly performing a technique with a partner).
The main session can be divided into several smaller stages. One would be to practice a technique, where the coach performs the technique and the players repeat. Another one can be performing some dedicated Judo practice to improve an element, such as Judo speed, accuracy, strength, endurance, and more.
The most important part of the main stage is the Randori part, where the Judokas are attacking and defending against different opponents. The Randori is the only way to improve one’s Judo skills.
Another part of the main session would be the endurance/fitness part, where the Judo players perform high intensity exercises to increase their fitness and endurance.
The last part, the cool down, includes some light exercise (such as soft throws and roles) and stretches.
Here’s an example for a Judo training session:
Warm up
5-6 minutes – Jogging around the mat
10-12 minutes – skipping, sprinting, rotation movements, leaps, etc.
15 minutes – Uchikomi
Total: 30-33 minutes
Main session
10-15 minutes – Practicing a technique or 2
10-15 minutes – Dedicated situations
25-45 minutes – Randori
5-10 minutes – Endurance/fitness
Total: 50-85 minutes
Cool down
5-8 minutes – Stretches
Overall: 85 – 126 minutes
Tags: fitness, guide, Judoka, Randori, tips, Uchikomi
Filed under Judo Training |
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