第 1 章柔道基本知识
1 道场介绍...........................................8
2 柔道服...................................................9
颜色....................................................9
规格.........................................................10
穿法..................................................11
腰带系法...........................................12
道服叠法..............................................14
3 段位级别....................................15
4 柔道礼仪规范.............................16
5 热身运动.......................................18
头部拉伸运动...............................................18
上肢拉伸运动................................................20
下肢拉伸运动........................................22
腹部拉伸运动............................................24
6 体能训练........................................25
直臂爬行.............................................25
前后滚翻.......................................26
纵向跳—直臂平板支撑—登山跳循环.........................28
障碍跳跃...........................................30
第 2 章柔道基本动作
1 基本身体姿势.......................................32
立姿..............................................32
跪姿..........................................................34
视线...............................................35
2 抓手位置讲解.................................36
拉低手..................................................36
低手........................................................37
抓小袖和直门..................................................38
提拉.........................................................39
抓小袖扣大领..............................................40
抓小袖和后腰...............................................41
抓同侧小袖和偏门.................................42
双手抓同侧直门.........................................43
抓直门和大领............................................................................44
抓双小袖....................................................................................45
抓双直门....................................................................................46
3 基本步法......................................................................47
进攻防守....................................................................................47
180 度转身..................................................................................51
4 受身练习......................................................................53
向后受身....................................................................................53
侧向受身....................................................................................54
向前受身....................................................................................56
第 3 章柔道基本技术——立技
1 手技..............................................................................59
体落............................................................................................59
背负投........................................................................................62
一本背负投................................................................................65
2 腰技..............................................................................68
大腰............................................................................................68
扫腰............................................................................................71
袖钓入腰....................................................................................74
3 足技..............................................................................77
大外刈........................................................................................77
大内刈........................................................................................80
小外刈........................................................................................83
小内刈........................................................................................86
支钓入足....................................................................................89
内股............................................................................................92
4 舍身技...........................................................................95
巴投............................................................................................95
带取返........................................................................................98
5 连续进攻连络技..........................................................100
小内刈+ 背负投.......................................................................100
小内刈+ 一本背负投...............................................................102
大内刈+ 体落...........................................................................104
大内刈+ 大外刈.......................................................................106
一本背负投+ 一本背负投.......................................................108
大外刈+ 一本背负投...............................................................110
大外刈+ 大腰...........................................................................112
内股+ 体落...............................................................................114
内股+ 一本背负投...................................................................116
6 反击连络技.................................................................118
大外刈- 大外刈.......................................................................118
大内刈- 小外刈.......................................................................120
内股- 体落...............................................................................122
第 4 章柔道基本技术——寝技
1 固技............................................................................125
袈裟固.......................................................................................125
肩固...........................................................................................127
横四方固...................................................................................129
上四方固...................................................................................131
纵四方固...................................................................................133
2 绞技............................................................................135
裸绞...........................................................................................135
送襟绞.......................................................................................137
片羽绞.......................................................................................138
三角绞.......................................................................................140
3 关节技........................................................................141
腕缄...........................................................................................141
腕挫十字固...............................................................................142
4 寝技连络技.................................................................144
袈裟固+ 腕挫十字固...............................................................144
送襟绞+ 上四方固...................................................................146
横四方固+ 腕缄.......................................................................148
5 立技与固技相结合的主动进攻连络技.........................150
一本背负投+ 横四方固...........................................................150
大内刈+ 袈裟固.......................................................................152
大外刈+ 袈裟固.......................................................................154
背负投+ 腕挫十字固...............................................................156
体落+ 腕挫十字固...................................................................158
