第 1 章柔道基本知識(shí)

1 道場(chǎng)介紹...........................................8

2 柔道服...................................................9

顏色....................................................9

規(guī)格.........................................................10

穿法..................................................11

腰帶系法...........................................12

道服疊法..............................................14

3 段位級(jí)別....................................15

4 柔道禮儀規(guī)范.............................16

5 熱身運(yùn)動(dòng).......................................18

頭部拉伸運(yùn)動(dòng)...............................................18

上肢拉伸運(yùn)動(dòng)................................................20

下肢拉伸運(yùn)動(dòng)........................................22

腹部拉伸運(yùn)動(dòng)............................................24

6 體能訓(xùn)練........................................25

直臂爬行.............................................25

前后滾翻.......................................26

縱向跳直臂平板支撐登山跳循環(huán).........................28

障礙跳躍...........................................30



第 2 章柔道基本動(dòng)作

1 基本身體姿勢(shì).......................................32

立姿..............................................32

跪姿..........................................................34

視線...............................................35

2 抓手位置講解.................................36

拉低手..................................................36

低手........................................................37

抓小袖和直門..................................................38

提拉.........................................................39

抓小袖扣大領(lǐng)..............................................40

抓小袖和后腰...............................................41

抓同側(cè)小袖和偏門.................................42

雙手抓同側(cè)直門.........................................43

抓直門和大領(lǐng)............................................................................44

抓雙小袖....................................................................................45

抓雙直門....................................................................................46

3 基本步法......................................................................47

進(jìn)攻防守....................................................................................47

180 度轉(zhuǎn)身..................................................................................51

4 受身練習(xí)......................................................................53

向后受身....................................................................................53

側(cè)向受身....................................................................................54

向前受身....................................................................................56



第 3 章柔道基本技術(shù)立技

1 手技..............................................................................59

體落............................................................................................59

背負(fù)投........................................................................................62

一本背負(fù)投................................................................................65

2 腰技..............................................................................68

大腰............................................................................................68

掃腰............................................................................................71

袖釣入腰....................................................................................74

3 足技..............................................................................77

大外刈........................................................................................77

大內(nèi)刈........................................................................................80

小外刈........................................................................................83

小內(nèi)刈........................................................................................86

支釣入足....................................................................................89

內(nèi)股............................................................................................92

4 舍身技...........................................................................95

巴投............................................................................................95

帶取返........................................................................................98

5 連續(xù)進(jìn)攻連絡(luò)技..........................................................100

小內(nèi)刈 背負(fù)投.......................................................................100

小內(nèi)刈 一本背負(fù)投...............................................................102

大內(nèi)刈 體落...........................................................................104

大內(nèi)刈 大外刈.......................................................................106

一本背負(fù)投 一本背負(fù)投.......................................................108

大外刈 一本背負(fù)投...............................................................110

大外刈 大腰...........................................................................112

內(nèi)股 體落...............................................................................114

內(nèi)股 一本背負(fù)投...................................................................116

6 反擊連絡(luò)技.................................................................118

大外刈- 大外刈.......................................................................118

大內(nèi)刈- 小外刈.......................................................................120

內(nèi)股- 體落...............................................................................122



第 4 章柔道基本技術(shù)寢技

1 固技............................................................................125

袈裟固.......................................................................................125

肩固...........................................................................................127

橫四方固...................................................................................129

上四方固...................................................................................131

縱四方固...................................................................................133

2 絞技............................................................................135

裸絞...........................................................................................135

送襟絞.......................................................................................137

片羽絞.......................................................................................138

三角絞.......................................................................................140

3 關(guān)節(jié)技........................................................................141

腕緘...........................................................................................141

腕挫十字固...............................................................................142

4 寢技連絡(luò)技.................................................................144

袈裟固 腕挫十字固...............................................................144

送襟絞 上四方固...................................................................146

橫四方固 腕緘.......................................................................148

5 立技與固技相結(jié)合的主動(dòng)進(jìn)攻連絡(luò)技.........................150

一本背負(fù)投 橫四方固...........................................................150

大內(nèi)刈 袈裟固.......................................................................152

大外刈 袈裟固.......................................................................154

背負(fù)投 腕挫十字固...............................................................156

體落 腕挫十字固...................................................................158