🥋 Whether you’re a complete beginner — kid, teen, or adult — starting Judo can be exciting and a little overwhelming. The key is to build foundational skills through simple, safe, and effective exercises that develop balance, coordination, body awareness, and confidence.
Here’s a practical list of Judo exercises for beginners, broken down by category:
🧱 1. UKEMI (BREAKFALL) DRILLS — SAFETY FIRST!
“Learn to fall before you learn to throw.”
📌 Exercises:
- Backward Breakfall (Koho Ukemi)
→ Sit, tuck chin, slap mat with arms at 45°, roll onto back.
→ Beginner tip: Practice on soft mats or with coach spotting.
- Side Breakfall (Yoko Ukemi)
→ Fall sideways, slap mat with arm, turn head away.
→ Great for kids — make it a “slap the floor” game.
- Forward Roll (Zempo Ukemi / Mae Mawari)
→ Tuck head, roll diagonally over shoulder (not head!).
→ Use a foam wedge or incline mat for beginners.
🔁 Reps: 5–10 each side, 2–3 sets
🎯 Goal: Build confidence, reduce fear of falling
🧍 2. STANCE & FOOTWORK DRILLS
“Good Judo starts with good posture and movement.”
📌 Exercises:
- Shizen-tai (Natural Stance) Balance
→ Stand relaxed, knees slightly bent, weight centered.
→ Hold for 30 seconds → close eyes → challenge balance.
- Ayumi Ashi (Walking Steps) & Tsugi Ashi (Sliding Steps)
→ Practice moving forward/backward/sideways without crossing feet.
→ Use tape lines or cones to guide direction.
- Mirror Drill (with partner)
→ One leads with footwork, other mirrors — builds reaction & spatial awareness.
🔁 Duration: 5–10 mins per session
🎯 Goal: Improve agility, posture, and kuzushi readiness
💪 3. CORE & BODY CONTROL EXERCISES
“Strong core = better throws, safer falls.”
📌 Exercises:
- Bridge Hold (for neck & back strength)
→ Lie on back, lift hips, hold 10–30 sec → builds groundwork stability.
- Judo Sit-Ups (with partner resistance)
→ Sit facing partner, hold wrists, try to sit up while partner gently resists.
- Plank with Shoulder Taps
→ Builds stability needed for gripping and throwing.
🔁 Reps: 3 sets of 10–20 sec holds or 8–12 reps
🎯 Goal: Core strength, injury prevention, groundwork control
🤝 4. PARTNER-BASED TECHNIQUE INTRO (NO THROWING YET!)
“Feel the movement before forcing it.”
📌 Exercises:
- Grip Fighting (Kumi Kata) Practice
→ Practice standard grips (right hand on lapel, left on sleeve) — learn to break and re-grip.
- Push-Pull Balance Game
→ Stand in natural stance, light grip — try to off-balance partner without stepping. Teaches kuzushi - .
- Te Waza Shadow Throwing (e.g., Seoi Nage Entry)
→ Practice motion slowly without throwing — focus on turning, bending knees, lifting.
🔁 Duration: 5–10 mins with partner
🎯 Goal: Learn connection, timing, and body mechanics
🧩 5. FUN GAMES FOR KIDS (AND ADULTS WHO ARE YOUNG AT HEART!)
“Play = Learning without pressure.”
📌 Games:
- Red Light, Green Light… with Judo Stance!
→ Move only in ayumi or tsugi ashi — freeze in shizen-tai on “red light.” - Ukemi Tag
→ Tag someone → they must do a breakfall to be “safe” and rejoin. - Mat Flip Race (with foam tiles or light mats)
→ Teams flip mats in sequence — builds teamwork and grip strength.
🔁 Duration: 10–15 mins
🎯 Goal: Motor skills, listening, social bonding, love for Judo
🧘 6. BREATHING & MINDFULNESS (YES, EVEN IN JUDO!)
“Calm mind = better technique.”
📌 Exercises:
- Seiza Breathing
→ Sit in kneeling position, inhale 4 sec, hold 4, exhale 6. Repeat 5x.
- Post-Randori Reflection
→ After drills, sit quietly — ask: “What did I do well? What can I improve?”
🔁 Duration: 2–5 mins
🎯 Goal: Focus, emotional regulation, mental resilience
🗓️ SAMPLE BEGINNER WORKOUT (20–30 MIN)
| 0–5 min | Warm-up: Jogging, arm circles, leg swings |
| 5–10 min | Ukemi practice (forward roll, side/back breakfalls) |
| 10–15 min | Stance & footwork drills + mirror game |
| 15–20 min | Partner kuzushi push-pull + grip fighting |
| 20–25 min | Core exercises (planks, bridges, sit-ups) |
| 25–30 min | Cool-down + breathing + bow out |
✅ PRO TIPS FOR BEGINNERS
- Wear proper uniform (gi) — it helps with grip and technique.
- Trim nails, remove jewelry — safety first!
- Ask questions — no question is too small.
- Celebrate small wins — first clean roll, first controlled step, first bow.
- Consistency > intensity — train 2–3x/week to build muscle memory.
🥋 Remember: Judo is not about being the strongest — it’s about being the smartest, most balanced, and most persistent.
“Maximum efficiency, minimum effort.” — Jigoro Kano