🥋 Judo Cheatsheet

Intro & Core Judo Concepts

Judo (柔道), meaning "Gentle Way," was created by Jigoro Kano (嘉納治五郎) in 1882. It emphasizes throws, pins, chokes, and armlocks to control or submit an opponent, alongside character development.

• Origin: Founded by Jigoro Kano, derived from classical Jujutsu. Kodokan Judo Institute (講道館) established 1882.
• Goal: Achieve Ippon (一本 - full point) typically via a clean throw, pin for 20 seconds, or an effective choke or armlock. Equally important is the development of character.
• Seiryoku Zen'yo (精力善用)

  Maximum Efficiency, Minimum Effort. The core principle of using one's physical and spiritual energy in the most effective manner.

• Jita Kyoei (自他共栄)

  Mutual Welfare and Benefit. The principle that through cooperation and mutual respect, individuals and society can prosper together. This is fundamental to Judo training.

• Kuzushi, Tsukuri, Kake (崩し作り掛け)

  The three sequential phases of a Judo throw: Kuzushi (崩し): Off-balancing the opponent. This is the crucial first step. Tsukuri (作り): Positioning and fitting in your body for the throw. Kake (掛け): Execution and completion of the throw.

• Kumi Kata (組み方): Grip fighting. The art of establishing and maintaining dominant grips on the opponent's Judogi (uniform), essential for controlling them and setting up throws.
• Shisei (姿勢): Posture. Maintaining a strong, stable, and balanced posture (both natural - shizentai, and defensive - jigotai) is key for effective offense and defense.

Ukemi (Breakfalls) & Movement

Ukemi (受け身 - Breakfalls) are vital for safety and developing body control. Master these before engaging in active throwing. Shintai (進体 - Body Movement) and Tai Sabaki (体捌き - Body Management) are fundamental for positioning.

Ukemi (受け身 - Techniques to Master):

• Ushiro Ukemi (後ろ受身)

  Rear breakfall. Falling backward safely by tucking chin, rounding back, and slapping the mat with one or both arms at approximately a 30-45 degree angle to the body.

• Yoko Ukemi (横受身)

  Side breakfall. Falling to the side, slapping the mat with one arm (the arm on the side of the fall) to dissipate impact, keeping legs slightly bent and head off the mat.

• Mae Ukemi (前受身): Front breakfall (hard fall). Falling forward, using forearms and palms in a triangular shape to absorb impact, keeping body off mat.
• Mae Mawari Ukemi / Zempo Kaiten Ukemi (前方回転受身): Forward rolling breakfall. Rolling over one shoulder to dissipate impact, slapping mat with arm.

Movement (Shintai - 進体 & Tai Sabaki - 体捌き):

• Ayumi Ashi (歩み足): Normal walking (natural stepping), maintaining balance.
• Tsugi Ashi (継ぎ足): Following foot movement (one foot moves, the other follows to maintain stance, without crossing).
• Tai Sabaki (体捌き): Body turning/management/evasion. Pivoting and turning efficiently to create angles for attack or defense.

Nage Waza (投げ技 - Throws)

The hallmark of Judo, involving techniques to throw an opponent onto their back. Categorized by the primary body part used by Tori (thrower). These are techniques to master.

Te Waza (手技 - Hand Techniques):

• Ippon Seoinage (一本背負投 - One Arm Shoulder Throw)
• Morote Seoinage (双手背負投 - Two Arm Shoulder Throw)
• Tai Otoshi (体落 - Body Drop)

Koshi Waza (腰技 - Hip Techniques):

• O Goshi (大腰 - Major Hip Throw)
• Koshi Guruma (腰車 - Hip Wheel)
• Harai Goshi (払腰 - Sweeping Hip Throw)
• Tsurikomi Goshi (釣込腰 - Lifting Pulling Hip Throw)
• Uchi Mata (内股 - Inner Thigh Throw)

Ashi Waza (足技 - Foot/Leg Techniques):

• Osoto Gari (大外刈 - Major Outer Reap)
• Ouchi Gari (大内刈 - Major Inner Reap)
• Kouchi Gari (小内刈 - Minor Inner Reap)
• De Ashi Barai (出足払 - Forward Foot Sweep)
• Sasae Tsurikomi Ashi (支釣込足 - Propping Drawing Ankle Throw)
• Hiza Guruma (膝車 - Knee Wheel)

Sutemi Waza (捨身技 - Sacrifice Techniques):

• Tomoe Nage (巴投 - Circle Throw) (Ma Sutemi - Rear Sacrifice)
• Sumi Gaeshi (隅返 - Corner Reversal) (Ma Sutemi)
• Yoko Guruma (横車 - Side Wheel) (Yoko Sutemi - Side Sacrifice)

This is a selection from the Gokyo no Waza (五教の技 - Five Sets of Techniques) and other common throws. Many more exist.

Judo Throws (Gokyo)

Katame Waza (固技 - Grappling)

Techniques to control or submit an opponent on the ground (Ne Waza - 寝技). These are techniques to master.

Osaekomi Waza (押込技 - Pinning Techniques):

• Kesa Gatame (袈裟固 - Scarf Hold)
• Kuzure Kesa Gatame (崩袈裟固 - Broken Scarf Hold variant)
• Yoko Shiho Gatame (横四方固 - Side Four-Quarter Hold)
• Kami Shiho Gatame (上四方固 - Upper Four-Quarter Hold)
• Tate Shiho Gatame (縦四方固 - Vertical Four-Quarter Hold / Mount)

Shime Waza (絞技 - Choking/Strangulation Techniques):

• Nami Juji Jime (並十字絞 - Normal Cross Choke)
• Gyaku Juji Jime (逆十字絞 - Reverse Cross Choke)
• Kata Juji Jime (片十字絞 - Half Cross Choke)
• Hadaka Jime (裸絞 - Naked Choke/Rear Naked Choke)
• Okuri Eri Jime (送襟絞 - Sliding Lapel Choke)
• Kata Ha Jime (片羽絞 - Single Wing Choke)

Kansetsu Waza (関節技 - Joint Lock Techniques - Armlocks Only in Competition):

• Ude Garami (腕緘 - Arm Entanglement / Figure-Four Armlock, "Kimura")
• Ude Hishigi Juji Gatame (腕挫十字固 - Cross Armlock, "Armbar")
• Ude Hishigi Ude Gatame (腕挫腕固 - Arm Breaking Arm Lock / Straight Armlock)
• Ude Hishigi Hiza Gatame (腕挫膝固 - Knee Armlock)
• Ude Hishigi Waki Gatame (腕挫腋固 - Armpit Lock)

Safe application and control are paramount. Leg locks (Ashi Kansetsu) are generally forbidden in sport Judo (Shiai) but exist in some Kata.

Groundwork Basics

Transitions, Combinations & Counters

Linking techniques (Renraku Waza - 連絡技) and countering opponent's attacks (Kaeshi Waza - 返し技) are key to advanced Judo.

Transitions (Tachi Waza to Ne Waza - 立技から寝技へ):

• Following a successful or partially successful throw immediately to a pin or submission.
• Transitioning to Ne Waza after a failed throw attempt (by Tori or Uke) to capitalize on the situation.
• Hikikomi Gaeshi (引込返 - Pulling Down Reversal - often into Tomoe Nage or Sumi Gaeshi)

Combinations (Renraku Waza - 連絡技):

• Concept: Attacking with one throw to create an opening (Kuzushi) for a second, different throw if the first is defended.
• Example: Kouchi Gari (小内刈) attempt -> leading to Osoto Gari (大外刈).
• Example: Ouchi Gari (大内刈) attempt -> leading to Ippon Seoinage (一本背負投).

Counters (Kaeshi Waza - 返し技):

• Concept: Using an opponent's attacking momentum and commitment against them to execute your own throw.
• Example: Countering an opponent's Osoto Gari (大外刈) with Osoto Gaeshi (大外返).
• Example: Countering an opponent's Uchi Mata (内股) with Tai Otoshi (体落) or Uchi Mata Sukashi (内股透 - Inner Thigh Dodge).

Combos & Counters

Escapes & Defense (Ne Waza)

Surviving and escaping from disadvantageous ground positions and submission attempts. These are techniques to master.

Escaping Osaekomi Waza (Pins):

• Kesa Gatame Escape: Bridge and Roll (Upa)
• Kesa Gatame Escape: Shrimp (Ebi) & Create Frames
• Yoko Shiho Gatame Escape: Leg Entanglement & Bridge/Shrimp
• Kami Shiho Gatame Escape: Framing & Turning to Knees / Turtle
• Tate Shiho Gatame Escape: Bridge & Shrimp (Elbow-Knee Escape)

Defending Shime Waza (Chokes):

• Fundamental: Tucking chin, protecting neck with hands, creating posture.
• Two-on-One Grip Breaks against lapel chokes.
• Turning into the choke (where appropriate) to create space or attack grips.

Defending Kansetsu Waza (Armlocks):

• Fundamental: Keeping arms bent and close to body, recognizing danger early.
• Juji Gatame Defense: Stacking opponent / Posturing Up.
• Juji Gatame Defense: Turning arm (rotate thumb) to escape.
• Ude Garami Defense: Straightening arm towards head (carefully, specific to situation) or bringing elbow to ground.

Key Principle (All Levels):

• Prevention is paramount: Early recognition of danger, maintaining good posture and frames, and proactive movement can prevent many pins and submissions.

Groundwork Escapes

Judo Philosophy & The Dojo

Judo is more than a sport; it's a "Do" (道 - way or path). Cultivating the right mindset and respecting Dojo culture are integral.

• Respect (Rei - 礼): Profound respect for instructors (Sensei - 先生), training partners (senpai/kohai), the dojo (training hall), and the art of Judo itself. Demonstrated through bowing and conduct.
• Discipline & Perseverance: Consistent effort, dedication, and the resilience to continue through challenges and plateaus. Ukemi practice is a daily testament to this.
• Humility (Kenkyo - 謙虚): Acknowledging there's always more to learn. Being willing to learn from everyone, regardless of rank. Accepting being thrown (Nagekomi, Randori) as a crucial part of the learning process.
• Role of Kata (形 - Forms)

  Kata are pre-arranged patterns of techniques that preserve and teach the fundamental principles, philosophy, and historical applications of Judo. Examples include Nage-no-Kata (Forms of Throwing) and Katame-no-Kata (Forms of Grappling).

• Purpose of Randori (乱取り - Free Practice)

  Randori is the application of Judo techniques in a live, non-scripted setting against a resisting partner. It's a key method for developing timing, adaptation, and practical skill. The goal in daily practice is mutual learning and improvement (Jita Kyoei), not just "winning."

• Safety & Control (Anzen - 安全): Always prioritize the safety of your partner (Uke - 受け) and yourself (Tori - 取り). Apply techniques with control and precision. Tap clearly and early if caught in a submission.
• Mushin (無心 - No Mind): A mental state of effortless action and reaction, free from ego, fear, or excessive thought. Allowing intuition and trained reflexes to guide actions during Randori or Shiai (competition).

Judo Training & Progression

Understanding the structure of Judo training, advancement, and essential dojo culture.

• Warm-ups (Junbi Undo - 準備運動): General fitness exercises and Judo-specific movements to prepare the body and mind.
• Ukemi Practice (受身稽古): Consistent drilling of breakfalls.
• Uchi Komi (打込稽古): Repetitive fitting-in drills for throws, focusing on Kuzushi and Tsukuri (static or moving).
• Nage Komi (投込稽古): Repetitive throwing practice where Uke is thrown completely.
• Randori (乱取稽古): Free sparring, standing (Tachi Waza) and/or groundwork (Ne Waza).
• Kata Study (形稽古): Practice of formal pre-arranged Judo techniques.
• Cool-down (Seiri Undo - 整理運動): Stretching and light exercises.

Progression in Judo is marked by Kyu (級 - student) grades and Dan (段 - black belt) grades. Colors and the number of Kyu grades can vary by country and organization. A common adult progression is:

• White (Rokkyu/Mukyu - 六級/無級)
• Yellow (Gokyu - 五級)
• Orange (Yonkyu - 四級)
• Green (Sankyu - 三級)
• Blue (Nikyu - 二級)
• Brown (Ikkyu - 一級)
• Black (Shodan 初段, Nidan 二段, etc.)

Focus on diligent training and personal development; rank is a recognition of progress.

• Bowing (Rei - 礼): Bow upon entering/leaving the dojo, stepping on/off the mat (tatami - 畳), and to your partner before/after practice. Show respect to the training space (Kamiza/Shomen).
• Hygiene (Seiketsu - 清潔): Always wear a clean Judogi. Ensure personal cleanliness (short fingernails and toenails, clean feet).
• Safety (Anzen - 安全): Be mindful of your surroundings and training partners. Remove all jewelry. Use Zori (草履 - sandals) when off the mat.
• Respect for Instructor (Sensei ni Rei - 先生に礼): Listen attentively when Sensei is teaching. Address instructors respectfully. Avoid unnecessary talking during instruction.
• Punctuality (Jikan Genshu - 時間厳守): Arrive on time for class. If unavoidably late, wait at the edge of the mat for Sensei's permission to join.
• Focused Training: Minimize idle chatter during active training periods. Concentrate on the techniques and instructions.
• Health & Consideration: Do not train if you are ill or have any contagious skin conditions. Inform Sensei of any injuries.

Tips for Judo Progress

Advice for navigating the Judo journey effectively and enhancing your learning.

• Consistency (Keizoku - 継続): Regular attendance and dedicated practice are the most critical factors for improvement.
• Master Ukemi (受身): Excellent breakfalls build confidence, prevent injury, and allow you to train harder and longer.
• Deeply Understand Kuzushi (崩し): True off-balancing is the secret to effortless throws. Focus on it in every technique.
• Develop Strong Kumi Kata (組み方): Grip fighting is a constant battle that often dictates the engagement. Learn to secure advantageous grips.
• Ask Insightful Questions: Seek to understand the 'why' and 'when' behind techniques, not just the 'how'.
• Set Process-Oriented Goals: Focus on specific skill improvements (e.g., better entry for a throw) rather than solely on "winning" in Randori.
• Reflect on Your Randori: After practice, analyze what worked, what didn't, and why. Consider keeping a training journal.
• Manage Your Ego: Be a good Uke. Helping your partners improve also helps you. Learn from every throw, whether giving or receiving.
• Train with a Variety of Partners: Practice with different sizes, strengths, and styles to develop adaptability.
• Study Judo Off the Mat: Watch high-level competitions and instructional videos. Read about Judo history and philosophy.
• Physical Conditioning: Supplement Judo with strength, flexibility, and cardiovascular training.
• Prioritize Rest & Recovery: Adequate sleep and nutrition are vital for learning, muscle repair, and injury prevention.
• Embrace Jita Kyoei (自他共栄): Actively contribute to a positive and mutually beneficial training environment.