Yet optimal form is not an end, it is a mean, a vehicle, through which we should discover, understand and internalize the underlying mental and physical principles of karate techniques and applications. These principles are also taught from the beginning in kids karate classes, where discipline and focus are introduced through kata practice.

In those underlying principles lies the beauty of karate training, those principles are what makes karate an effective martial art, which enables the small to overcome the big.
Those principles are what makes karate into an endless search for perfection that is not attainable. This is why many adults also continue their journey through adult karate classes, refining their form and deepening their understanding.

Form is a method to gaining those principles which are contracted and symbolized in the kata. Optimal form provide a structure is required in order to apply those underlying principles.

Yet, if the form becomes an end, the purpose, our karate is rigid, limited and lifeless.

And even having perfect form does not assure that the principles are applied.

The form is like a house, once foundations are strong and structure is built, now we can start decorating, according to our test and how we want our house to function.

Those principles that are coded within the kata, are for both mental and physical optimization of technique.

Those principles when understood enable us to make a technique and a form that fit each individual, and this form will change and evolve as we get older or if someone has injury.

What are some of those principles? Optimal posture for optimal control of body dynamics, and optimal length of muscles for full potential of contraction/relaxation, those are the 2 methods of producing force.

The inside and the outside of the body have to match, intention, breath, inside muscles action, and external body action and technique all have to harmonize to purpose of technique.
Optimal posture also has mental implication, when we say “eyes back”, “look softly”, it helps us “by pass” the brain, not analyze and judge, keep stable emotions, and eventually see the information in the opponent posture and movement, ahead of the physical action.

Feet make top technique, through kata and optimal form we learn to maximize the use of external force, use each stance according to how it is configured and designed to be used.
Even the smallest action that we do initiate from the ground up, and the whole body becomes a smooth chain of energy.

Feet, in addition to leading the technique, are also responsible for reaction, distance, timing.

Other principles such as external sequence of body segments in technique, as well as internal sequencing of muscles activation, the right amount in the right time.

Connection between body center to elbow or knee, and many others. Over time, students in adult karate classes discover how opponents reveal subtle cues before movement, training awareness, balance, and instinctive response.

Those principles are subtle, and It requires deep, continuous study to understand and internalize those concepts, and the manifestations and potentials are limitless.

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There are many types of timing and techniques we can use to respond and capitalize on opponent’s attack. We can use Sen timing and hit the opponent as they intend to attack, we can use Sen timing while avoiding the line of attack, and this is called Nuki Waza.

We can use timing of Go No Sen and catch the opponent after first attack and before they can switch to second attack.

We could use variety of footwork and technique depending on the timing, distance and other factors. We could use Uke Waza, blocking techniques, which is done usually moving in, attacking opponent’s attack on the way to attacking the body. We could use Amashi Waza (shifting out of opponent’s range on the way to counter), Mawashi Ashi, foot circle, or other footwork. These methods are often explored in adult karate classes, where timing and defensive principles are refined through practice.

It is important to understand that what I do is not a conscious choice; it is not in the brain, because there is no time for judgment, analyzing, decision and than movement.

If I choose what I will do to react, first it takes time and second I am stuck in my choice and not free to do what is necessary at the moment. When the opponent moves, my breath reacts, and my foot is already in motion. We learn through kata that the breath controls the body center, and the body center controls our footwork and technique. This is one of the foundations emphasized inside a Shotokan karate dojo, where kata teaches how breath, posture, and movement are interconnected—skills strengthened through adult training classes.

We practice many types of footwork, timing and techniques to respond to different attacks till those become our “body system” or acquired nervous system patterns, like a software install in the computer (hopefully quality software).

We face many opponents, and with time we learn that most people have similar patterns, even though different rhythms, ranges and ways of executing techniques. As we face many opponents we learn to read the ques that they give us, we learn to see the “information” that is there before one initiates this action or another. We learn to use the eyes less and judge less in order to see more, to become sensitive to the subtle changes and the inclination of the opponent.

Finally, when we face an opponent, from our body center, we already have direction, ki energy projected to the opponent, but our feet are flexible to move in any direction on the way to hitting the opponent, depending on how early or late our reaction is and other factors.

As we get more skilful, the choice of reaction is decided by:
· The breath.
· Our established “body system”.
· Our accumulated experience of facing many type of opponents.

We do not consciously choose, when we react, we don’t know what we are doing until it is done, yet we are aware, there is “monitoring” of self, opponent and the interaction.

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Sensei Nishiyama used to tell us over and over not to use “top power”, get the sequence right, each segment from the ground up accumulates maximum energy and transfer it to next segment, to produce maximum total amount of force, the arms and legs of the technique should be merely an extension, making direction, tools of contact and of course the add some to the total chain of energy. Sensei Nishiyama used to say over and over that what feels strong is not necessary strong. Go at slower speeds that you can handle to develop proper sequence and than increase speed gradually, do not go faster than your stance could handle. This is why in karate classes for adults, instructors often remind students to respect body alignment and let technique create natural power.

Bud Winter was the best sprint coach in US history and he said that he tells his athletes to run at 80 to 90 percent of their maximum speed, and they always end up running their fastest when the think this way. Bud Winter was a big fan of relaxing, he requested from his sprinters to relax their facial muscles while the sprint, so the effort is only were need to be.

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In his teaching he was very methodical and scientific, and every detail had a reason and had to work and be part of the whole picture. His karate was no nonsense, everything was for application, and every detail meant for more efficiency.

Over the years he created a clear system that meant to bring the full mental and physical potential of the karateka.
When I first came to LA at 1981, I expected hard training, but I also expected karate to be spiritual, and I remember that after my first class, it was the Friday noon class, Sensei told me “put white belt on, step by step, understand?” Only that I did not understand any of that. Sensei “understand” sounded to me like “Zen” and I was walking around all day wondering what words of wisdom did I miss.
Later I realized, that the philosophy that Sensei was taught was in the action, in doing, not in words.

As realistic as he was, he understood that just because we cannot see or prove something it does not mean it is not true, and as much as science proves many karate concepts, there are concepts that we know to be true from experience, and science cannot yet prove. He taught concepts that were intangible such as “don’t use eyes”, “think by heart, act by ki”, “condense ki energy to body center and than give ki energy from center through contact area”.

Sensei Nishiyama did not spend a lot of time talking philosophy, for him it was through action that one applies philosophy, he summed his philosophy in few words such as “keep trying”, “only dead no come to training”, “always do your best”, “target is self”, “best fight is no fight”.

If someone talked and didn’t do, Sensei would call it “kuchi Waza” (mouth technique), or he would tell me: “when the body does not move, dreams move”.

He cared about how you bow, because doing it right meant dignity and thanking your partner for being your teacher, being humble, doing it sloppy meant every thing you do follows the manners and will be sloppy.

One night he made bow for 15 minutes till he was satisfied. He cared that you always respect your opponent in kumite, and never be sloppy “Karate is fighting with dignity, like a samurai, not like Yakuza”. He appeared rigid at times, but in a long run he was usually correct, and had reasons, for example one day he came to my dojo, and in the karate classes for kids, one of the students dropped the belt on the floor. Sensei Nishiyama was upset at that and kept reminding me of the incident for few months, at first I did not understand why he was so stubborn about that belt, but later I understood the importance of that. It is the small details and the way you manage yourself outside of class that will influence how precise and attentive to details you will be in training.

Sometimes after 5 hours training I was exhausted and slouched and he used to sneak behind me in the hallway and hit my back really hard explaining that I must keep good posture all the time, he said training is only few hours a day, but rest of life is much longer and therefore have much more influence on developing good or bad habits.

When I was sparring it was not the results that mattered to him, sometimes when I felt that I was doing good, he was not pleased at all “don’t do it the convenient way, do it the right way”, and that was one of the great lessons in my life, don’t look at the results, but rather did you use the right means to achieve the desired result. It is easy to fall into habits, especially when you are advanced and things work for you the way you do them over a long time, but don’t be satisfied with that, keep reflecting on yourself and do not lose the fundamental principles to achieve temperory results. It is better to lose in the short term and develop in the right direction than to win and create bad habits along the way.

I hear his voice every day in my training, and I actually miss the strictness and the shinai chasing me. Sensei Nishiyama taught me much more than how to fight and be a technician, but he gave me guidelines of how to live my life according to karate principles. His influence still guides me in every practice at the shotokan karate dojo, where his discipline and methods continue to inspire. Whether through karate lessons for adults or kids, his teaching reminds us that karate is more than technique—it is a way of life.

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Focus has to be relaxed and effortless, I am just “present” and my body will do what it needs to do.

How do we do that? How do we develop that kind of attentive, present mind?

We say “as if your eyes are behind you over viewing”, “don’t use eyes”, bypass the brain”, “don’t look to opponent’s outside (details), but rather look to the breath and eventually to the heart”, “allow the feet to catch the rhythm and control own movement, feet are the boss”. All those directions over time will allow us not only to see the small details without lose of the whole, but also to keep our attention for long periods, since we spend minimum amount of mental energy. This is the same principle we apply in kids karate classes, where young students learn focus in a natural, effortless way. The training methods used in kids karate classes not only improve discipline but also teach children how to stay present and aware.

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A good or bad posture influences how people perceive you and how you perceive yourself.
We know that a posture shows many things about a person, but does it work the other way? can improving posture affect your personality? Parents enrolling their children in kids karate classes often share how their child’s confidence grows simply by learning to stand tall and balanced.

A new study demonstrates that a good posture, which is expansive rather than contractive, cause physiological and hormonal beneficial changes as well.

Humans and other animals express power through open, expansive postures, and they express powerlessness through closed, contractive postures. But can these postures actually cause power? The results of this study confirmed the prediction that being in postures that are expansive and open would cause neuroendocrine and behavioral changes for both male and female participants: High-power posers experienced elevations in testosterone, which increases confidence and dominance, decreases in cortisol (stress hormone) and therefore response to stress more calmly, and increased feelings of power and tolerance for risk; people who had contractive postures exhibited the opposite pattern. In short, posing in displays of power caused advantaged and adaptive psychological, physiological, and behavioral changes, and these findings suggest that embodiment extends beyond mere thinking and feeling, to physiology and subsequent behavioral choices. The study shows that being in open, power postures for even 2 minutes, embody power and instantly cause one to be more powerful, it causes real-world, actionable implications.

Power determines greater access to resources (de Waal, 1998; Keltner, Gruenfeld, & Anderson, 2003); higher levels of control over a person’s own body, mind, and positive feelings (Keltner et al., 2003); and enhanced cognitive function (Smith, Jostmann, Galinsky, & van Dijk, 2008). Powerful individuals (compared with powerless individuals) demonstrate greater willingness to engage in action (Galinsky, Gruenfeld, & Magee, 2003; Keltner et al., 2003) and often show increased risk-taking behavior. (e.g., Anderson & Galinsky, 2006).
The neuroendocrine profiles of the powerful differentiate them from the powerless, on two key hormones—testosterone and cortisol. In humans and other animals, testosterone levels both reflect and reinforce dispositional and situational status and dominance; internal and external cues cause testosterone to rise, increasing dominant behaviors, and these behaviors can elevate testosterone even further (Archer, 2006; Mazur)
Next time you go to karate class, treat your posture even more carefully.

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My teacher, Sensei Nishiyama, used to shout at me “don’t use eyes”, “bypass the brain”, and he did not mean that in karate we learn to be stupid and do not use our brains. It means that in karate we strive to achieve balance between brain and mind (heart), conscious and intuition. We make strategies with our brain, we have to be smarter than the opponent, but when the interaction with opponent began there is too much information and too little time for the conscious brain to handle, and then our knowledge, decisions and actions have to come from somewhere else, we have to tap into a different kind of knowledge. Our intuitive mind and breath with our previous experiences together have to perceive the opponent, and carry out our actions. How do we do that? We start by teaching the body to be most effective, moving out of optimal posture, from the ground up, with the the body center as action center and intention center, we don’t have arm or leg movement in isolation, even if one finger moves the whole body cooperates. Step by step we learn to control all phases of technique with the breath to the point that there is no thought of details, there is only intention and breath, the breath is the “trigger” that initiates our action, and also controls the the type of energy in each action, smooth, continuous, sharp shock. At the next level, we learn to “catch” the opponent’s rhythm and action with our breath, our breathing tunes to the opponent’s breath while our eyes observe, monitor, but we do not judge, do not interfere. We say “eyes way back” as if looking at a far mountain so the brain will not interfere, and than we can start seeing the cues and information that are beyond the external movement. We are looking to opponent’s breathing, and moreover looking to opponent’s heart (feeling, intention). Now our breath controls our body action, and interacts, harmonizes with opponent’s breath and rhythm, our breath initiate our action and our breath make the reaction, there is no need for judgement, confirming, which is delaying our movement and cause hesitation, doubt and unstable emotion, it also causes us to get stuck in what we see, in this or other detail, and it blocks are intuitive “antennas”.

Breath reaction is a way to avoid over using the brain, allowing intuitive mind to turn on, and it allows us to give everything without interference of the conscious brain once we move. being intuitive means to be sensitive and see all the cues and information that the opponent gives us without getting stuck on one detail or another. It is not some guess nor it is magic, it is being tuned and allows us to use tools that all of us have.  Adult karate classes help students develop this intuition systematically. Breath reaction is not enough, it has to work with the previous experiences we accumulated, since with time we face many circumstances and know all the possibilities the opponent has, and also our nervous system is wired properly and we have the skills to handle any attack with ease. So we have step by step tools to allow our mind, brain and body to work in unison, but , it is not a math formula, and takes a lot of trial and error, making mistakes and adjusting. Wayne Gretzki, the hockey great, had it, that is why he could be the best hockey player ever without being the most athletic. But only in karate we have systematic method that allow any person to achieve those levels. In karate we say “think by mind (heart), act by ki (mental energy from body center)”, we say “you don’t see (with eyes) yet you see (with heart), you don’t hear yet you hear, you don’t know (with brain) yet you know (with subconscious mind)”. and everyone can achieve this level of awareness and intuition with proper training and dedication. Everyone can achieve this level of awareness and intuition with proper training and dedication in adult karate classes. Many students who start in karate classes in Los Angeles also learn these principles from the beginning, building the mind-body connection gradually.

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The natural question arises, why are we so stubborn about precise form if it restricts you, a strict form cannot be adopted to changing spaces and time?

Of course, in reality, in real application one must be adaptable, and be able to apply techniques effectively in different ranges and angles, adapting to unexpected circumstances.

No one can use Age Uke or Gedan Barai in real sparring in the same way that we learn it in the basics, in fact, some beginner black belts with very good kata, will have hard time doing kumite, because they try to apply the techniques in a rigid way, like in the basic and kata.
What is basic form?

Best condition for the purpose, including stance, posture, technique trajectory, and line of energy which is included in the final form.
For example, we say “attack from own center to opponent center, and in between movement do not show your center”.
For blocking we say “protect your own center (don’t go after opponent’s technique)”, “minimize circle, think of a straight line with a curve, to create side line energy”.

We also have a clear standard for certain technique. For example, in Age Uke, center of the wrist should be in line with center of head, and one fist forward and up from the forehead; the elbow should be at ear level and inside the body line. In Shuto Uke, the hand travels from the shoulder to the opposite shoulder line, elbow movement is minimal and elbow points down, when elbow stops it serves as a center of action to elbow extension, and forearm snap at the elbow.

Why is precise form so important?
Remember that the purpose of karate technique, is to produce maximum force with least effort, and the whole body must cooperate to one purpose.

If Age Uke is different every time in the basics, if our imagination, mental picture of what our body is doing, or our techniques are not matching, and if the purpose of what we are doing is not clear, it will be very hard to learn to use the whole body effectively for one purpose.

The basic form is configured to give best condition of mechanical advantage, where it is easiest to learn and internalize principles such as proper sequencing, body dynamics, connection between all body segments, moving from optimal posture, breathing controls and matches technique. In basic form we perform techniques in biggest functional range, which improves our resilience to injuries and allow us to develop control of power through the full range, and from there we can more easily develop power in shorter ranges.

The ultimate, No Form, not sloppy, do not violate the principles learned from form.
Once we digest the principles, and we “own” the technique, our nervous system is wired to move from the center out and from the ground up, and produce maximal force to many directions, we can and should break away from form and apply techniques freely according to changing circumstances, as long as we don’t violate the underlying principles that we were supposed to learn by training the basic form and techniques.

In application the same technique will be applied differently every time. Kids karate classes also emphasize these principles for young learners.

Both your mind and movement should be formless and flowing, so one can become the opponent, and apply techniques without fighting the opponent’s power. At this level, whatever direction your intention is directed, the whole body will produce power effectively to that line. There is no thought of form, just breathing hits target and the muscles follow.

But there are stages to get to this level.
Form is necessary as it is a mean to learn movement and combat principles transmitted through many generations, while at the same time it is a limitation if one try to use the form as is.

Be precise when you do kata, and be free and flowing when you do kumite (but without getting sloppy), the principles the kata teach us should be applied fully in kumite. Sensei Nishiyama told me that at the begining one should perform the kata precisely and rigidly, (rigidly does not mean stiff, but exact, without deviations). He compared it to a figure of clay that its shape cannot be changed, and as one master the underlying principles of the kata, he can make the kata his/her own, he can be free with the kata, and Sensei Nishiyama compared this to a lively, flexible doll, whose shape can be changed freely. And then again, when one teaches the kata to a beginner, teach it in the original, strict form as has been transmitted through many generations. Notice in pictures below: Techniques are as big as possible without exposing the center line of the body or disconnect body segments. Elbow moves minimally in Uke Waza. When elbow reaches full range, snap action starts (elbow extension and forearm twist) with elbow being action center. Protect center line and attack from center to center of opponent. Kids karate classes at ROKAH Karate also follow these principles to build strong foundations in young learners.

Gedan Barai fist starts from shoulder and travels to opposite hip level, elbow moves minimally, and ends inside hip line. Gyagu Zuki from own center to opponent’s center, and in between do not show your center. Uchi Uke – fist travels from hip to opposite shoulder, at end, knuckles at shoulder level, elbow inside hip line. Area near the wrist is contact area. Shuto Uchi – Hand travel from ears, than elbow through the body, elbow stops in front of the body and serves as action center to the hand which travels in a curve to make side line energy, without over exposing the body center, or lose of unity. Kids karate classes ensure young students develop these essential skills.

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Nature often follows predictable paterns. Here is a formula that describes “The Big One”: F=ma
The equation “Force equals mass times acceleration” is useful because of a key pattern in nature.

There is no such thing as a force in nature and it cannot be measured directly with any tool. Force is an extremely useful manmade concept to keep track of what is happening in the natural world we live in. There is a pattern in nature that when two objects interact and one changes velocity the other object changes velocity in a predictable way. If object 1 interacts with object 2 and experiences a change in velocity, (delta V1), then object 2 will change velocity in an opposite direction proportional to the ratio of the mass of object 1 to the mass of object 2. The change in velocity is known as acceleration, and the equation is M1 x A1 = -M2 x A2.

Because of this pattern in nature, we call mass times acceleration a force to better keep track of what is happening when objects interact with each other. The human body is designed to function in the natural world and our bodies are designed to move, and change the things around us. The better a man’s posture is, the more able he is to move efficiently and change the world around him. In general, our legs interact with the floor and move our body, and our hands grab things we want to move and apply force moving our center as we move the object we are grabbing. Karate classes for kids at ROKAH Karate also focus on teaching these fundamental principles of movement in a safe and effective way. The bigger a man is, the more he can accelerate an object he is grabbing before the object and the body is at a distance not ideal for applying force using muscles.

In karate we position our body position so that when the striking fist decelerates during a striking technique; our hands will decelerate our whole body and therefore resist decelerating itself. We can apply force from the ground to our center pushing the center in the direction that we intend on striking. When the strike connects with a vital target on the opponent, our fist decelerates relative to the rest of our body and our muscle transfer the forces in a safe way. Meanwhile from the opponents perspective, the vital organ that was struck accelerates relative to the rest of the opponents body and the vital organ transfers the forces through to the rest of the body in an unsafe way causing damage. If the force pushing the center forward equals the force pushing the center back, the center does not change velocity and the body can stay in an ideal distance to apply force. This position is also the ideal starting position for the next move. This is what we strive for during kime. Karate classes for kids teach young students the importance of posture, center control, and proper mechanics from the very beginning.

The energy needed to stop a moving mass equals ½ M x V^2 so if the center is moving fast, and is completely decelerated to zero velocity when the fist hits a target, then the energy delivered into the target is proportional to the mass of the center and proportional to the square of the velocity of the center. The fist hits the target and slows down the body center over the time of the collision. At this same time, the feet can push the floor and accelerate the body center adding more energy that is delivered into the target.

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In karate we constantly talk about “bypassing the brain”, using the breath to make decisions (along with past experiences and proper wiring of the nervous system).We stress that the brain has to be quiet during the many decisions and lot of information that we have to process in very short time.Judgement, analyzing in intense situations when a lot of factors are involved and decisions has to be made quickly cause doubt, hesitation and conflict in ourselves.The brain monitors, is aware of all the actions and the information, but once strategy is decided and interaction starts, the choices of action are subconscious, which is the only way to flow and be ahead of the opponent, leading the action, it is as the action is done for us.“It is done for us” is not magic, it is experience and proper movement patterns acquired through quality training, along with the intuition we “allow” to take over by avoiding brain interference.This low activity of the brain is beneficial to any sport when many decisions have to be made in a short time. I do not believe that in soccer quiet brain is taught systematically, but in karate the method is passed from generation to generation, Through kids karate classes, we have a system by which anyone can attain this state of mind, I believe.

Brazilian superstar Neymar’s brain activity while dancing past opponents is less than 10 percent the level of amateur players, suggesting he plays as if on autopilot, according to Japanese neurologists. Results of brain scans conducted on Neymar in February this year indicated minimal cerebral function when he rotated his ankle and point to the Barcelona striker’s wizardry being uncannily natural.”From MRI images we discovered Neymar’s brain activity to be less than 10 percent of an amateur player,” researcher Eiichi Naito told AFP on Friday. Naito concluded in his paper that the test results “provide valuable evidence that the football brain of Neymar recruits very limited neural resources in the motor-cortical foot regions during foot movements”. Naito told Japan’s Mainichi Shimbun newspaper: “Reduced brain activity means less burden which allows (the player) to perform many complex movements at once. We believe this gives him the ability to execute his various shimmies.” This idea is similar to what we emphasise in kids karate classes—repetition, breathing, and calmness lead to subconscious action.

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