This is the Judo blog of Lance Wicks. In this blog I cover mainly Judo and related topics. My Personal blog is over at where I cover more geeky topics. Please do leave comments on what you read or use the Contact Me form to send me an email with your thoughts and ideas.

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Structured Warm-Ups prevent injuries in training and competition. 

In a recent article in the BMJ (BMJ 2008;337:a2469 ), research (Soligard et al., 2008)⁠ was published showing that structured warmups prevent injury in both competition and practice sessions.

This study in Football (Soccer), suggest that a sport specific structured warmup of 20 minutes decreased the incidence of injury in athletes. The warmup included gentle running, increasing in intensity. It also involved sport specific rapid direction changing drills etc. the focus being on “awareness and neuromuscular control during active movements”(Brooks & Erith, 2008)⁠.

As Judo coaches, what is the take away?

This study suggests that we should be running structured warmups of around 20 minutes prior to training sessions. The days of the “hey you guys warm up, have a stretch and let me know when you are good to go” are gone.

The warm-up used in this study was a three part warmup.
1.Running exercises at slow speeds combined with active stretching.
2.Exercises including jumping, balance and strength exercises (3 levels of difficulty).
3.Speed running with football specific movements including sudden changes of direction.

The study showed “the risk of severe injuries, overuse injuries, and injuries overall was reduced.”.

Within Judo injuries to the knees, shoulders and fingers/toes are common (Daniel Barsottini, Guimarães, & de Morais, 2006)⁠, with Seoi Nage, Taio Otoshi and Uchi Mata being the main culprits. With this in mind, it would be sensible to ensure that a Judo specific structured warmup would include drills specific to these joints and these techniques.

It is also perhaps worth noting that the structured warmup used in the study, was provided by the international governing body for football Fifa. Perhaps the IJF could look into providing this sort of resource to the international Judo community.

Perhaps some of my colleagues (one in particular springs to mind), could be commissioned to produce such a resource on behalf of the IJF? And if not the IJF, perhaps for the EJU or BJA?

Brooks, J. H. M., & Erith, S. J. (2008). Warm-up programmes in sport. BMJ, 337(dec09_2), a2381. doi: 10.1136/bmj.a2381.

Daniel Barsottini, I., Guimarães, A. E., & de Morais, P. R. (2006). Relationship between techniques and injuries among judo practitioners. Rev Bras Med Esporte, 12(1).

Soligard, T., Myklebust, G., Steffen, K., Holme, I., Silvers, H., Bizzini, M., et al. (2008). Comprehensive warm-up programme to prevent injuries in young female footballers: cluster randomised controlled trial. BMJ, 337(dec09_2), a2469. doi: 10.1136/bmj.a2469.
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Demonstration of the new IJF rules. 

I spotted this YouTube video on the website. It's important that we all understand the way the rules will be applied, so watching a video from an IJF A referee is a great opportunity.

For those of you who see this via an RSS feed and/or can't see the video here is the link to the youtube site:

Mike, Gene and I discussed the rules on their awesome podcast over at which will be online soon.

I have some other resources I have yet to receive, I'll post about them once I have taken a look.
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BJA grading Sylabus, thumbs up. 

The BJA has done something really right (in my opinion anyway).

They have developed a completely new grading syllabus and have put all the information online so you can see.

So, if you visit: you can find all the details.

There is basically three types of grades;
Mon, Kyu and Dan grades.

The new syllabus has some good guidance and a nice easy form for use by examiners, coaches, players to ensure they have met all the criteria.

As for the syllabus, there is a big input from Andrew Moshanov and has ruffled many feathers. It certainly does not follow the Go Kyo.

I have mixed feeling on it myself. I have spoken with Andrew about the intentions and I think I understand it. If it's a good idea... time will tell.

Take a look and let me know what you think of it.


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Hi all,
I just wanted to post a quick update on what has been happening on the website I run. is a blog aggregator, which means all the content on the site comes from other sites via RSS feeds. Typically these are blogs, but included are things like the British Judo Association's news feed.

I add sites to PlanetJudo as I descover them, so if you know of a site that is not included (and it has an RSS feed) please do let me know. If you run a site and it does not have an RSS feed, let me know and I can help you add one.

Recently I have made a couple of changes, which I wanted to let you know about.

Firstly, I removed the combined feed for all the Blogs on . There are a couple of reasons for this. Frstly a couple of people had been incontact with me about a couple of the blogs. Nothing sinister. The second was more sinister, this morning I noticed was featuring some spam for Ugg boots. It looks like someone created a blog on and was using it to promote those grotesque pieces of footwear!
This along with a few other minor things made me decide to remove the combined feed. I shall manually add individual blog feeds from the site when time permits.

The second thing is I modified the code that runs the site to create a cached version of the archive. It had been getting generated dynamically when people visited it, but as the number of feeds has increased it was taking too long. Now it is a static page, so it loads pretty quick. I also moved the link to the archive near the top of the side bar so more people see and use it. Initial stats tell me that it is working and poeple are using it, so I am happy.

My "and one more thing..."
I also added some more advertising to the site, basically this is to help cover costs. As more and more people visit the site the bandwidth charges are increasing.
Let me know if the adverts annoy you too much, hopefully it is not too intrusive.
By the same token a even better way to lose the adverts is to sponsor the site or make a donation towards the cause. :-)

So thats about all, I have some more changes in the pipeline for the site, and will talk about them as they become more concrete.

Thanks to everyone who uses the site, watching the usage go up and discovering people that use the site daily is a real buzz for me! It was a site I wrote to "scratch my own itch", in that I got sick of surfing all over the web to check on Judo news, so I love the fact that other people are hitting the site and finding it useful. It is now getting more hits than any of my other websites, so thanks everyone!


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What to expect from in 2009. 

Hi everyone,

Christmas is over, and the calendar is firmly into January now. As such, I wanted to write a quick post to let you know about some of the ideas I have for this website and the blog for 2009.

1. More content.
The site has been neglected pretty much entirely except for this blog. At the end of 2009 I replaced some sections with the shops, which was a bit of a short-term measure.
One of my aims for 2009 is to add a lot more coaching resources and tools to this site. So I am thinking guidance for teaching and coaching. Tools to help your planning etc.
Some of this will be in the blog, but also some will be in the form of static pages.

2. More discussion.
Recently I have been toying with the idea of starting a semi-private forum or discussion list via this site.
Basically, I love debating Judo ideas. But I am increasingly selective about who I want to argue with. Perhaps it is because my favourite person to argue with (Daniel Lascau) is no longer available to me as he was when he attended University of Bath with me. :(
What I think I have in mind is a discussion list by invitation only. So I invite some coaches I respect, they invite others and it grows that way.
I also think a wiki on this site might be cool.

My thinking is that I want to make more of the content on this site an amalgamation of coaches ideas and views. So that the content is from a group of coaches and not just me.

So we might discuss a topic in the discussion list, then edit a Wiki entry together. The discussion might be viewable (maybe) and the Wiki would definately be viewable by everyone/anyone.

I think it has great potential, to help coaches converse and also to leave a legacy of great Judo content for other coaches.

3. Real world event(s)
Building perhaps on number two I would love to have some real world events organised around this site. So may be a coaching weekend? Meetups at tournaments? Workshops? Seminars? Lectures? Courses?
I am very blurry on this one. But would love to do more of what we did at the EJU seminar in 2008. Where we held a unconference, where we discussed a Judo topic and tried to create something out of the discussion. Even though that had mixed results, the experience really gave me a buzz and I just love the idea of doing some really unorthodox events via this website.
What do you think?

Well... those are the three big ideas for for 2009. I really REALLY want your feedback on them, drop me an email to and let me know what you think please.

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