There are many different types of uchikomi practice that you can perform at judo training. The type of uchikomi you do will depend on what your goals are. Below is a detailed description of each style of uchikomi and the reason why you would perform that particular style.
Static uchikomi:
Static uchikomi is the most popular form of uchikomi. One person does a particular number of uchikomi while their partner stands in place offering no resistance. When doing static uchikomi it is easy to fall into the trap of not completing the technique properly. Make sure that you concentrate on pulling your opponent off balance, pulling the sleeve hand and getting low by bending your knees. Remember to always keep your back straight and never break your posture.
Moving uchikomi:
Moving uchikomi is one of my favourite ways to drill technique. Moving uchikomi involves one person moving in all directions performing a certain number of uchikomi. I like moving uchikomi more than static because during randori it is extremely rare to have your opponent standing still. When doing moving uchikomi it is important to maintain balance and to drill combinations opposed to direct attacks. Combinations such as ko uchi gari into uchimata and ouchi gari into ippon seoi nage are popular judo combinations.
Speed uchikomi:
One of the best ways to develop speed is to perform static or moving speed uchikomi. It is important to remember that you want to speed up your entry rather than the exit. This is because in competition once you have entered for a technique you should never exit until you get a score. If you try to exit a throw you are at risk of being countered. I have seen hundreds of judoka speed in and out of a technique in order to keep up with the count, but in doing so they sacrifice completing proper technique resulting in players drilling bad habits.
Power uchikomi:
This is a very advanced form of uchikomi made famous by Olympic champion Jeon. Power uchikomi requires three people in order to make the drill work. To do power uchikomi you must perform a fast repetition of a throw while someone holds them down, preventing them being thrown. When doing power uchikomi hold each repetition for five seconds. Common problems with power uchikomi include sacrificing technique as well as not powering through with one hundred percent effort.
Shadow uchikomi:
Shadow uchikomi is the simplest form of uchikomi as you do not need a partner. If you cannot get to training try doing some shadow uchikomi at home. Simply close your eyes and visualize turning in for techniques. Shadow uchikomi is great for judoka who are injured or for beginners looking at improving their foot work.
Rubber band uchikomi:
Rubber band uchikomi is great for advanced judoka. Simply wrap a piece of rubber band around a pole or door frame and begin performing uchikomi. The two ends of the band represent your opponents’ lapel and sleeve. Common mistakes using the rubber band include breaking posture, falling off balance and incorrect footwork.
There are many different types of uchikomi and it is important that you complete all forms as they each have good and bad aspects. It doesn’t matter what type of training you are doing you must never sacrifice your judo technique. Remember to bend your knees, keep your back straight and pull the sleeve arm constantly.
Here is a great example of how to uchikomi properly. Take note of the sleeve hand pulling high and how the opponents are up on their toes off balance:
