目錄 在線視頻訪問說明...............003 推薦序.................................004 前言.....................................005 第 一章 柔道基本知識 1 道場..................................010 2 柔道服...............................011 顏色................................................0 1 1 規(guī)格.................................................0 1 2 穿法.................................................0 1 3 腰帶系法.........................................0 1 4 道服疊法.........................................0 1 6 3 段位級別...........................017 4 比賽規(guī)則...........................018 比賽級別.........................................0 1 8 分值評定.........................................0 1 8 比賽時間.........................................0 1 9 禁止事項.........................................020 第二章 柔道基本技術(shù)1——立技 1 基本姿勢及行禮方式.........024 2 抓手方法...........................028 3 步法及受身........................030 4手技...................................036 一本背負(fù)投.....................................036 背負(fù)投.............................................038 體落.................................................040 肩車.................................................042 5腰技...................................044 大腰.................................................044 掃腰.................................................046 腰車.................................................048 袖釣入腰.........................................050 后腰.................................................052 6 足技..................................054 大外刈............................................054 大內(nèi)刈............................................056 小外刈............................................058 小內(nèi)刈............................................060 送足掃............................................062 支釣入足........................................064 出足掃............................................066 內(nèi)股................................................068 小內(nèi)掛............................................070 抱臂大外刈....................................072 7 真舍身技...........................074 巴投................................................074 帶取返............................................076 8 橫舍身技...........................078 浮技................................................078 外卷入............................................080 谷落................................................082 第三章 柔道基本技術(shù)2——寢技 1固技...................................086 袈裟固.............................................086 上四方固.........................................087 縱四方固.........................................088 橫四方固.........................................089 肩固.................................................090 后袈裟固.........................................091 后袈裟固實際運用1.......................092 后袈裟固實際運用2.......................094 反夾肩頸固實際運用.....................096 2絞技...................................098 裸絞.................................................098 逆十字絞.........................................099 三角絞.............................................100 并十字絞.........................................101 片十字絞.........................................102 片羽絞.............................................103 送襟絞.............................................105 送襟絞實際運用1............................106 送襟絞實際運用2...........................107 送襟絞實際運用3...........................109 3 關(guān)節(jié)技...............................111 腕緘.................................................1 1 1 腕挫十字固.....................................112 腕挫腕固..........................................113 腕挫腋固..........................................114 腕挫十字固實際運用......................115 第四章 連絡(luò)技 1 立技連續(xù)進(jìn)攻連絡(luò)技.........120 小內(nèi)刈+ 一本背負(fù)投.....................120 小內(nèi)刈+ 背負(fù)投.............................122 一本背負(fù)投+ 一本背負(fù)投.............124 大內(nèi)刈+ 小內(nèi)刈.............................126 大內(nèi)刈+ 大外刈.............................128 大內(nèi)刈+ 體落.................................130 大內(nèi)刈+ 一本背負(fù)投.....................132 大外刈+ 一本背負(fù)投.....................134 大外刈+ 外卷入.............................136 大外刈+ 大腰.................................138 內(nèi)股+ 體落.....................................140 內(nèi)股+ 一本背負(fù)投.........................142 2 立技反擊連絡(luò)技................144 大外刈- 大外刈.............................144 大外刈- 谷落................................146 小內(nèi)刈- 出足掃.............................148 大內(nèi)刈- 小外刈.............................150 內(nèi)股- 體落.....................................152 背負(fù)投- 浮技.................................154 3 立技與固技相結(jié)合的主動進(jìn)攻連 絡(luò)技........................................156 一本背負(fù)投+ 橫四方固.....................156 背負(fù)投+ 腕挫十字固.........................158 背負(fù)投+ 三角絞+ 三角固..................160 大外刈+ 袈裟固.................................162 大內(nèi)刈+ 袈裟固.................................164 體落+ 腕挫十字固.............................166 內(nèi)股+ 袈裟固.....................................168 掃腰+腕挫十字固..............................170 帶取返+橫四方固..............................172 4 寢技連絡(luò)技..........................174 袈裟固+腕挫十字固..........................174 三角絞+ 關(guān)節(jié)技+ 三角固..................176 腕挫十字固+ 固技+ 腕挫十字固......178 送襟絞+ 上四方固.............................182 橫四方固+ 腕緘.................................184 第五章 體能訓(xùn)練 1 身體柔性訓(xùn)練.......................187 2 足部靈活性訓(xùn)練...................191 3 耐力訓(xùn)練..............................194 4 跳躍訓(xùn)練..............................200