在线视频访问说明...............003
推荐序.................................004
前言.....................................005
第 一章 柔道基本知识
1 道场..................................010
2 柔道服...............................011
颜色................................................0 1 1
规格.................................................0 1 2
穿法.................................................0 1 3
腰带系法.........................................0 1 4
道服叠法.........................................0 1 6
3 段位级别...........................017
4 比赛规则...........................018
比赛级别.........................................0 1 8
分值评定.........................................0 1 8
比赛时间.........................................0 1 9
禁止事项.........................................020
第二章 柔道基本技术1——立技
1 基本姿势及行礼方式.........024
2 抓手方法...........................028
3 步法及受身........................030
4手技...................................036
一本背负投.....................................036
背负投.............................................038
体落.................................................040
肩车.................................................042
5腰技...................................044
大腰.................................................044
扫腰.................................................046
腰车.................................................048
袖钓入腰.........................................050
后腰.................................................052
6 足技..................................054
大外刈............................................054
大内刈............................................056
小外刈............................................058
小内刈............................................060
送足扫............................................062
支钓入足........................................064
出足扫............................................066
内股................................................068
小内挂............................................070
抱臂大外刈....................................072
7 真舍身技...........................074
巴投................................................074
带取返............................................076
8 横舍身技...........................078
浮技................................................078
外卷入............................................080
谷落................................................082
第三章 柔道基本技术2——寝技
1固技...................................086
袈裟固.............................................086
上四方固.........................................087
纵四方固.........................................088
横四方固.........................................089
肩固.................................................090
后袈裟固.........................................091
后袈裟固实际运用1.......................092
后袈裟固实际运用2.......................094
反夹肩颈固实际运用.....................096
2绞技...................................098
裸绞.................................................098
逆十字绞.........................................099
三角绞.............................................100
并十字绞.........................................101
片十字绞.........................................102
片羽绞.............................................103
送襟绞.............................................105
送襟绞实际运用1............................106
送襟绞实际运用2...........................107
送襟绞实际运用3...........................109
3 关节技...............................111
腕缄.................................................1 1 1
腕挫十字固.....................................112
腕挫腕固..........................................113
腕挫腋固..........................................114
腕挫十字固实际运用......................115
第四章 连络技
1 立技连续进攻连络技.........120
小内刈+ 一本背负投.....................120
小内刈+ 背负投.............................122
一本背负投+ 一本背负投.............124
大内刈+ 小内刈.............................126
大内刈+ 大外刈.............................128
大内刈+ 体落.................................130
大内刈+ 一本背负投.....................132
大外刈+ 一本背负投.....................134
大外刈+ 外卷入.............................136
大外刈+ 大腰.................................138
内股+ 体落.....................................140
内股+ 一本背负投.........................142
2 立技反击连络技................144
大外刈- 大外刈.............................144
大外刈- 谷落................................146
小内刈- 出足扫.............................148
大内刈- 小外刈.............................150
内股- 体落.....................................152
背负投- 浮技.................................154
3 立技与固技相结合的主动进攻连
络技........................................156
一本背负投+ 横四方固.....................156
背负投+ 腕挫十字固.........................158
背负投+ 三角绞+ 三角固..................160
大外刈+ 袈裟固.................................162
大内刈+ 袈裟固.................................164
体落+ 腕挫十字固.............................166
内股+ 袈裟固.....................................168
扫腰+腕挫十字固..............................170
带取返+横四方固..............................172
4 寝技连络技..........................174
袈裟固+腕挫十字固..........................174
三角绞+ 关节技+ 三角固..................176
腕挫十字固+ 固技+ 腕挫十字固......178
送襟绞+ 上四方固.............................182
横四方固+ 腕缄.................................184
第五章 体能训练
1 身体柔性训练.......................187
2 足部灵活性训练...................191
3 耐力训练..............................194
4 跳跃训练..............................200
