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A Makiwara is a punching board,
essential in toughening the hands, strengthening the wrists and
giving training in hand techniques.
A makiwara consists of a straight
board with the top portion fitted for punching. The board itself
is made from a seven or eight foot long four-by-four, cut diagnonally
so that the very top is about half an inch thick. Traditionally,
the striking surface of the makiwara consisted of a bundle of
straw with rope tightly wound around it at the top foot of the
board. A piece of sponge rubber, two inches thick, four inches
wide and one foot long, covered with canvas or leather, is widely
used. Anything that cushions the shock of impact can be used.
For example, a tightly bundled t-shirt attached with duct tape
would work just as well.
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Regular
use of a makiwara will |
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develop
strong technique and is an excellent way to get the feel of karate
techniques applied to an actual target, rather than into the empty
air. It gives practice in focusing, muscular control, breath control
and as a by-product, will toughen the skin of the knuckles and other
striking points. Because it is difficult to master the technique
of focus (concentration of strength at the moment of impact), many
karate experts feel that the techniques of those who don't use the
makiwara are bound to lack power.
How to make and install
Dig a hole in the ground three or four feet deep. Place the wide
end of the board in it so that the top is at a height near the top
of your chest. Pack the bottom of the hole with stones, bricks or
concrete. Place 2 two-by-fours as shown in the diagram to brace
the makiwara. Fill in the rest of the hole with dirt. The top of
the board should move five or six inches without exerting too much
pressure. Having a board too flexible is better than not flexible
enough. Attach the striking surface near the top of the board so
that the center of the striking surface comes to a height even with
your solar plexus.
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How
to use
The makiwara is used mainly for practicing hand techniques, although
foot techniques are sometimes practiced as well. Ideally, a second,
more sturdy makiwara would be used for foot techniques. Pay strict
attention to good form, including proper balance and hip rotation.
In most cases, the point of focus is about two inches on the other
side of the board when it is stationary. At the point of impact,
sharply let out a short breath, breathing in while withdrawing.
This gives good training in breath control. In hand techniques,
take care to strike correctly with the knuckles of the fist while
keeping the wrist straight. There will be a tendency for the hand
to glance off at first, but constant practice will correct this.
Beginners should start with 20 to 30 punches per hand and slowly
work their way up.
Makiwara training may cause injury to certain individuals. Makiwara
usage is not recommended for adolescents while their bones are still
developing. The bones in a young person are not hard enough to withstand
the stress placed upon them by this type of training. Use at your
own risk!
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GOJU KAI KARATE
TRADITIONAL JAPANESE KARATE
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