Uchi-Komi is the repetition of any judo technique – and if done well will improve footwork, style and speed. Want to take on the Uchi-Komi Challenge? With uchi-komi bands, you can complete this challenge from your home or garden.
This challenge is based on the original idea by coach Rowann Ford of Redruth Judo Club in Cornwall
We challenge you to complete all 5 levels of this Uchi-Komi Challenge:
Complete a level and get your Uchi-Komi certificate. There are five certificates to earn – starting with 100 Uchi-Komi and going all the way up to a massive 2500 Uchi-Komi.
Can you complete all the levels? You may take as long as you need to complete each level, but you must finish one level before beginning the next.
Download the uchi-komi certificates here.
An easy one to get your started. Do 100 repetitions of any judo throw you like, but waza that work well are Morote-Seoi-Nage, Sode Tsurikomi Ashi, Tai-Otoshi, Ouchi-Gari and Kouchi-Gari. Make sure you do an equal amount to the right (migi) and to the left (hidari.) You must complete this level before going onto to the next level.
Start counting again from zero. To earn this next certificate complete 250 Uchi-Komi. Again make sure you turn in both to the right and to the left. Focus on your footwork during this level.
Again start off from zero. Can you do 500 Uchi-Komi and claim this certificate? Use a variety of different judo throws like Morote-Seoi-Nage, Tai-Otoshi, De-Ashi-Barai, Hiza-Guruma and Ippon Seoi-Nage. Focus on pulling the bands away from your body.
Now, we are getting into the serious numbers! Can you do one thousand uchi-komi starting from zero? You don’t need to do them all in one go. When you stop mark down the number you were at and continue next time you pick up your bands. Focus on improving your technique. Try some different moves: Sasae-Tsuri-Komi-Ashi, Osoto-Gari or even Uchi-Mata.
So, now onto the big one, we are looking for a massive 2500 Uchi-Komi from you. Yes, we repeat: two thousand five hundred. Whoaaaa! This is world class level but we believe in you. Are you up to the challenge? Focus on speed (while maintaining good posture and technique.)
If you are unsure of how to use uchi-komi bands we suggest you watch this Uchi-Komi Bands video by Olympian Chloe Cowen with great tips on improving technique, hand and foot work.
Or this video by Core Judo Coach, Jon Purssey, with some movement patterns for advanced judoka looking to work on building arm power and direction.
Remember everything starts with a single uchi-komi! Take that first step and then keep going.
We would love to hear from you. When you achieve the different levels do let us know.
Can you make the Expert Leader board? We will add all judoka who achieve 1000 uchi-komi or more into the Koka Kids Leaderboard.
First onto the Koka Kids leaderboard for the Uchi-Komi challenge are Cali and Ellis from Irfon Judo Club who have clocked in a remarkable 1000 Uchi-Komi!
Cali and Ellis have been helping their mum, former European champion and junior world champion, Georgina Bevan demonstrate how to do judo at home with some fantastic online classes. See the classes here.
Cali says “I’ve really enjoyed doing the Uchi-Komi with mummy at home” Ellis says: “ I’m missing Irfon club nights but like doing Uchi-Komi at home. We’re chasing the 2500 certificate!”
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