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Barefoot Training in the Martial Arts – No Shoes is Good News!
Most Martial Arts Students train barefoot while indoors. And, most of the military art systems metal 80-100% of the time between the four walls and on the soft mat. So, for many, training without shoes is not much of a challenge.
In Martial Arts, we spend 80-100% of our training time outside. We also support the philosophy of free foot training and encourage students to do the same – even when training in the park.
Why did you go without shoes? Because wearing a pair of shoes doesn’t go well with your outfit.
Well, I believe that shoes are for a reason and some shoes are not as ridiculous as a shoe that is too loose (Or and Five Fingers for example).
I do however, like being barefoot. I love to run barefoot, hike, hike and generally just never wear shoes. In fact, I spend about 75% or more of my time without any shoes and want to stretch this into my sports activities. I’m not the only one.
* Abebe Bikila, the famous Olympic athlete, won the first gold medal won without shoes.
Search barefoot running in Google and you will get many more on shoe line wonders like Abebe. For example, Michael Warburton published an online book titled, “Playing the Foot.” Warburton points out that the extra weight of a shoe is worse than a few pounds around the waist. More weight means more energy is used. As part of your effort, the weight on your feet must adjust to the constant increase and decrease speed.
Research shows that two 10-ounce pairs will make you more than five percent less efficient. That’s good to know – especially when you consider the small movements the body has to make to avoid suffering an ankle injury.
Inner, Outer and World Knowledge
Next let’s talk about proprioception and don’t worry if you haven’t heard that word before – neither has Microsoft.
Proprioception (pronounced PRO-pree-o-SEP-shÉ(TM)n), from the Latin proprius, meaning “personal” and sense) is the sense of the relative position of surrounding parts of the body.
Let’s combine the senses with Mind, Body and Spirit and break them into three categories (just for the sake of teaching this concept):
01 External (sight, taste, smell, touch, hearing and balance) – Body
02 Internal (senses that help us perceive pain) – Mind
03 Spatial (the sense that divides the response in relation to our world) – Spirit
Proprioception is the sense that helps us determine where our own limbs are in relation to our body and the space around us. It also helps determine whether you are moving at the right speed or using the correct amount of energy.
In Martial Arts – Spirit is considered to represent life-spirit and interaction with the living world around us; people, nature and animals.
We receive feedback from the world around us in order to adjust and improve our lives. Well, your body needs to do the same thing in order to function properly.
If you don’t have the knowledge and I put a blind eye on your face, you will just fall. The police do a proprioception test to see if someone has had too much to drink. This is because you lose this sense when you have had too much alcohol. This is why they ask you to walk in a straight line without looking at your feet. Without thinking, we must look at our feet in order to walk.
If you watch a child move their hands around and try to pick something up, you will notice that their hand movements become more rigid as they begin to learn how to develop hand-eye coordination. Every time they come up with something new, they are creating new data and feedback to build on.
The skill to swing a sword or catch a Frisbee both require that you have a specific SENSE of the exact positions of your feet, muscles and joints involved. The development of this knowledge is to reach level 4 of the physical education process:
1 You don’t know your weakness (you don’t know that you don’t know)
2 You don’t know you know (you know you don’t know)
3 It’s common sense (you have to think about what you’re doing)
4 You are unconsciously intelligent (you can do it without thinking)
Let’s assume you are a martial artist who would like to have natural cat like reactions. Not only that, but you want good timing, and to be able to kick with deadly accuracy.
First, you will be unaware of the fact that you cannot kick properly or with accuracy (1). Then you see someone who kicks you the way you want and you start to realize that you don’t have the skills you currently want (2). With a little training, you can kick a bag or a goal on command (3). Finally, with years of practice, you can kick without thinking. He responded naturally (4).
This understanding must reach autopilot so that you can then focus on important areas of performance, such as considering alternative strategies, looking at your surroundings or hitting while collecting.
A more modern way to characterize proprioception is to call it movement sense. This is of course with the belief that proprioception is focused on feedback. When the body moves, information is sent to the brain for further analysis, evaluation and corrections.
There is more to it than eye contact and foot coordination.
Studies investigating ankle injuries suggest that our rehabilitation plays a greater role in preventing injury. When you wear big shoes, you won’t have much growth around the important areas of your feet and ankles. Shoes alone can be the cause of many ankle sprains, knee injuries and back pain.
Here is an experiment. Pain caused by ankle fractures has to do with:
The correct answer is D – balance / proprioception.
Having a strong ankle, physical endurance or flexibility will not save you from an ankle sprain if you have not developed the neuromuscular system to react naturally. Shoes just don’t help us with this development like going barefoot does. Imagine wearing a shoe on your hand.
Walking barefoot helps to improve your performance because you can feel more of your legs, develop more muscle memory and thus increase the chances to react naturally. The better you feel, because this will create more signals and therefore more data. In the end, that = more balance.
It all happens so fast and on such a micro level that it’s not something we can consciously adjust to right now.
Since most martial artists train with shoes on, I recommend that you do the same when you are in prison training, or just lounging around the house. If you want advanced kicks, you need to start from the ground up. The more often you kick and train barefoot – the better.
NOTICE: You must train with shoes even if you hope to know how to live in a real life situation (we don’t go without shoes in the store). Balance is key – but before you wear the iron man suit – consider studying what’s in it first.
Join Live-In Martial Arts and Adventure Camp in either California or Thailand. Short and long term programs available. Come to camp for a weekend, 1-2 weeks, 1 month or annual camp to get approved for an instructor position. For more information, please visit the link below.
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