Judo following the Kodokan syllabus and IJF rules: throws (nage-waza) across the five families, groundwork (osaekomi, strangles, armlocks), breakfalls, grip fighting, combinations and counters. Every throw follows the chain kuzushi (unbalancing) → tsukuri (entry) → kake (execution).
The program is built from the PlanSports training catalogue for Judo: 83 techniques in 13 families, 25 drills and 8 tactical principles. In the app you pick what you work on today, log attempts and successes per technique, and your coach sees the progress.
Three sessions built from the drills below, from beginner to advanced. Durations are indicative; in the app you swap drills and log each one.
Day 1
approx. 57 min
Day 2
approx. 53 min
Day 3
approx. 55 min
83 techniques in 13 families. For each: what it is, key points and common mistakes. Open a family to see them.
Falling on the back, chin on the chest, back rounded and the arms slapping the tatami at 30-45° from the body.
Falling on one side, with the arm on the falling side slapping the tatami, legs apart and head raised.
Falling forward onto the forearms and palms, head turned to the side, body straight.
Rolling over the shoulder along the diagonal of the back, finishing in yoko-ukemi or standing up.
Shizen-hontai (natural posture) and jigo-hontai (defensive); sliding movement (suri-ashi) with ayumi-ashi or tsugi-ashi.
The pivots and turning steps (mae-mawari, ushiro-mawari) used when entering throws.
Breaking uke's balance in one of the eight directions (happo no kuzushi), with the hands and the whole body, before the throw.
The basic grip: left hand (hikite) on uke's right sleeve, below the elbow; right hand (tsurite) on the left lapel, at chest height.
Getting the dominant grip and breaking the opponent's grip (kiri), within IJF rules (no non-standard grips held without attacking).
Tori turns in with their back under uke, the elbow of the lapel arm under uke's armpit, and throws uke over the shoulder by pulling down and forward (Gokyo, group 1).
Tori's arm goes under uke's armpit and traps uke's arm in the crook of the elbow; throw over the shoulder.
The seoi variant in which tori drops to the knees or extends a leg across uke's leg, throwing uke by rotation.
Tori pivots, places the straight right leg in front of uke's shin and throws with the hands and trunk rotation only, with no hip contact (Gokyo, group 2).
Tori lifts uke onto the shoulders and rolls uke over them (Gokyo, group 3). In IJF competition leg grabs are penalised; it is practised in kata or in the variant without grabbing the leg.
Tori scoops uke up “like a spoon” from behind or in front and sets uke down on the back (Gokyo, group 4). Directly grabbing the legs is forbidden under IJF rules; kata / counter variant.
A hand-only throw: tori drops onto one knee and rotates uke forward, using uke's movement (Gokyo, group 4; the first technique of Nage-no-kata).
Tori steps next to uke's foot and throws uke to the rear corner, using only the action of the hands (Gokyo, group 5).
Tori's arm wraps around uke's waist, the hip goes in partially, and uke “floats” over the hip by rotation (Gokyo, group 1).
Tori's hip goes fully under uke, arm around uke's back; lift from the knees and rotate (Gokyo, group 1).
Tori's arm wraps around uke's neck, the hip goes fully past uke, who rotates over the hip (Gokyo, group 2).
Tori pulls and lifts on the lapel (tsurikomi), drops under uke's centre and throws uke over the hip (Gokyo, group 2).
With both hands on uke's sleeves, tori drives one of uke's arms up vertically and enters with the hip underneath.
After entering with the hip, tori's leg sweeps uke's thighs from the outside (Gokyo, group 2).
Tori grips uke's belt (over or under the arm) and lifts uke over the hip (Gokyo, group 3).
Tori's bent leg lifts (“springs”) uke's thigh, with the hip tight against uke (Gokyo, group 3).
Counter to a hip technique: tori lifts uke and shifts them onto their own hip, then throws (Gokyo, group 4).
Counter: tori blocks uke's entry, lifts uke from behind with the hip and sets them down on their back (Gokyo, group 5).
Sweeping uke's front foot with the sole just as it is placed on the tatami, before it takes the weight (Gokyo, group 1).
Tori's sole blocks uke's knee, and the hands rotate uke over that point (Gokyo, group 1).
Tori's sole blocks the ankle of uke's front foot while the hands pull and lift (Gokyo, group 1).
Tori steps beside uke, breaks uke's balance backward and reaps the supporting leg from the outside (Gokyo, group 1).
Tori reaps uke's leg from the inside (tori's right leg on uke's left) towards the rear, with a diagonal push (Gokyo, group 1).
A small reap of uke's heel from the outside, in the direction of uke's toes (Gokyo, group 2).
A small reap of uke's heel from the inside (tori's right on uke's right), often used as an opening attack in combinations (Gokyo, group 2).
As uke moves sideways, tori sweeps both of uke's feet in the direction of movement (Gokyo, group 2).
Tori lifts uke with the back of the thigh from inside uke's thigh, after a strong forward kuzushi (Gokyo, group 2). One of the most effective throws in competition.
Tori hooks uke's heel from the outside with the sole and pushes uke backward (Gokyo, group 3).
Tori's straight leg blocks uke's knee and uke rotates over it (Gokyo, group 3).
Sweeping the ankle of uke's front foot, with a pull and lift, as uke comes forward (Gokyo, group 3).
Tori's straight leg goes across uke's thigh, above the knee, and uke rotates over it (Gokyo, group 4).
Tori's leg goes behind both of uke's legs and uke rotates backward over it (Gokyo, group 5).
Tori places the sole on uke's abdomen, falls on their back underneath uke and throws uke over their head (Gokyo, group 3).
Tori falls on their back, the instep lifts the inside of uke's thigh and throws uke over the shoulder (Gokyo, group 4). Often used against a bent-over guard.
Counter: tori grabs uke around the waist, lifts uke and falls backward, throwing uke over the shoulder (Gokyo, group 5).
With an over-the-back grip on uke's belt, tori falls backward pulling uke forward and rolls uke over.
Tori falls sideways, with the straight leg on the outside of uke's foot, throwing uke to the side (Gokyo, group 3).
Tori places the leg behind both of uke's legs and falls sideways-backward, taking uke along (Gokyo, group 4). Often used as a counter to harai-goshi / uchi-mata.
Hane-goshi continued by wrapping uke up: tori releases the lapel grip, swings the arm over and falls together with uke (Gokyo, group 4).
Tori traps uke's arm under their own arm, turns and falls over uke, wrapping them up (Gokyo, group 4).
Tori falls sideways with the straight leg blocking uke's leg and throws uke over the shoulder, diagonally forward (Gokyo, group 5).
Tori throws their body, stretched out, across the front of uke's feet and uke rolls over them (Gokyo, group 5).
Counter to an ura-nage attempt or when uke is bent over: tori slides between uke's legs and rolls uke over (Gokyo, group 5).
Tori sweeps uke's front foot sideways and falls onto their side together with uke (Gokyo, group 5).
Tori sits beside uke, pressed against them, controlling the head and arm; the kuzure variant passes the arm under uke's armpit.
Tori traps uke's head and one arm between their own head and arm, hands clasped.
Tori lies above uke's head, controlling the belt on both sides, chest on uke's chest.
Tori lies perpendicular to uke, one hand between uke's legs, the other under the head or on the collar.
Tori straddles uke, controlling the head and one arm, with the legs hooked around uke's legs.
The less-used hold-downs from the Kodokan list: uki-gatame (from the side, knee on the abdomen) and ura-gatame (control from a reversed position).
Both hands grip the lapel deep, palms up, and cross the forearms over the neck.
Like nami-juji-jime, but with palms down (fingers inside the collar).
One hand palm up, the other palm down on the collar.
From behind uke, the forearm goes across the neck, without using the lapel.
From behind, one hand grips the opposite lapel deep, the other pulls the lower lapel; the most used strangle in competition.
From behind: one hand on the opposite lapel, the other lifts uke's arm and pushes behind the neck.
Strangle with the legs in a triangle, closing around uke's neck and one arm.
Uke's arm extended between tori's legs, thumb up, while tori raises the hips.
Uke's elbow bent at 90°, tori grips the wrist and twists the arm (the “figure-4” variant).
Uke's straight arm is fixed on tori's shoulder or chest, and the hands press on the elbow.
Tori traps uke's straight arm under the armpit and presses the elbow with the knee.
Uke's arm trapped under tori's armpit, pressure on the elbow. Applying it standing while falling onto the arm is penalised with hansoku-make.
Continuing immediately after a throw (or a failed attack) into a hold-down, strangle or armlock.
Rolling uke from their stomach or from knees and elbows onto their back to get into osaekomi (e.g. the sankaku roll, the belt-grip roll).
Bridging (ebi, bridge), creating space and trapping tori's leg between your legs to stop the osaekomi.
Defending on your back with your legs between you and the opponent, or on your stomach/in kame with elbows and knees tight, until the fight is stopped (matte).
Ko-uchi-gari makes uke lift their foot and lean forward; at that moment you enter seoi-nage.
O-uchi-gari pushes uke backward; when uke pushes forward to resist, follow with uchi-mata in the direction of the reaction.
A combination in the same direction (backward): uke escapes o-uchi by moving the leg, and ko-uchi catches the other leg.
Counter to uchi-mata: tori evades the lifting leg (lets it swing through empty air) and rotates uke in the direction of uke's own attack.
Counter to o-soto-gari: tori resists with an upright body and reaps uke's supporting leg themselves.
Counter to de-ashi-harai or ko-uchi: tori lifts the attacked foot (lets it pass) and sweeps uke's foot.
15 throws in five sets (te-waza, koshi-waza, ashi-waza, ma-sutemi-waza, yoko-sutemi-waza), each performed on the right and on the left.
15 groundwork techniques in three sets: osaekomi-waza, shime-waza and kansetsu-waza, with uke attempting to escape.
25 drills by kind: warm-up, technical, tactical, physical, play. Duration, volume, what you need, the goal and how you know it worked.
Ushiro-, yoko- and mae-ukemi first from sitting, then from squatting and standing, then zenpo-kaiten along the length of the tatami.
What you need: Tatami; for beginners, also a thick mat.
Goal: Safe, automatic falls before nage-komi.
Success: The head never touches the tatami on any fall; arm slaps synchronised.
Works on: Ushiro-ukemi (backward breakfall), Yoko-ukemi (side breakfall), Mae-ukemi (front breakfall), Zenpo-kaiten-ukemi (forward roll)
Ebi (shrimping) forward and backward, shoulder bridge, side rolls, “turtle” walking, spinning on the back around a partner.
What you need: Tatami.
Goal: Specific mobility for ne-waza and hold-down escapes.
Success: Fluid movements, with the hips doing the work, not the arms.
Works on: Escaping a hold-down (toketa), Ground defence (guard, flat on the stomach)
From a classic grip, each tries to push the other out of the circle or make them touch the tatami with a knee, without throwing.
What you need: Pairs, a marked circle or square.
Goal: Posture, balance and a feel for kuzushi.
Success: Keeps an upright posture and a wide base throughout the game.
Works on: Posture and movement (shisei, shintai), Kuzushi (unbalancing in 8 directions)
Repeated entries into tokui-waza (favourite technique), up to the throwing position, without throwing. The first sets slow on details, the last ones at maximum speed.
What you need: Pairs, classic grip.
Goal: Automating kuzushi and tsukuri.
Success: On every entry uke is off-balance on the toes; identical final position.
Works on: Seoi-nage (morote-seoi-nage), Uchi-mata, O-soto-gari, Harai-goshi
Uke moves forward, backward or sideways; tori enters the technique that matches the direction (ko-uchi as uke comes in, o-uchi as they retreat, okuri-ashi sideways).
What you need: Pairs along the length of the tatami.
Goal: Linking technique to the opponent's real movement.
Success: The entry happens during uke's step, not after it.
Works on: Ko-uchi-gari, O-uchi-gari, Okuri-ashi-harai, De-ashi-harai
The third partner pulls uke back by the belt, creating resistance; tori enters and lifts uke completely off the tatami without throwing.
What you need: Groups of three: tori, uke and a partner holding uke from behind.
Goal: Specific strength and a deep entry against resistance.
Success: Uke lifted completely off the tatami on every rep.
Works on: Seoi-nage (morote-seoi-nage), O-goshi, Harai-goshi
Full throws at real speed, finishing on the mat. At advanced level uke offers medium resistance.
What you need: Thick landing mat (crash pad), partners rotating.
Goal: Full execution (kake) with control and power.
Success: Uke lands on their back and tori stays stable or keeps control.
Works on: Uchi-mata, Seoi-nage (morote-seoi-nage), Harai-goshi, Tai-otoshi, Sumi-gaeshi
From a distance, each tries to get the dominant grip within 5 seconds and attack immediately (uchi-komi). The opponent breaks the grip or goes for their own.
What you need: Pairs, stopwatch.
Goal: Getting the grip quickly and attacking immediately, without passivity.
Success: Good grip and an attack in under 5 s in at least 6 of 10 exchanges.
Works on: Grip fighting (kumite), Classic kumikata (sleeve-lapel)
First attack is real, uke reacts (retreats or pushes), tori enters the second technique in the direction of the reaction.
What you need: Pairs; uke reacts realistically to the first attack.
Goal: Linking attacks according to the opponent's reaction.
Success: The second technique starts without an extra step or a pause.
Works on: Ko-uchi-gari → seoi-nage, O-uchi-gari → uchi-mata, O-uchi-gari → ko-uchi-gari
Uke attacks with uchi-mata, o-soto-gari or harai-goshi at increasing speed; tori counters with sukashi, o-soto-gaeshi or tani-otoshi.
What you need: Pairs; the attacker has a set technique.
Goal: Timing of counters, fundamental in competition.
Success: Successful counter at medium speed in at least 4 of 6 attempts.
Works on: Uchi-mata-sukashi, O-soto-gaeshi, Tani-otoshi, Ura-nage
Tori throws and, without releasing the grip, goes into kesa-gatame or yoko-shiho-gatame in under 3 seconds. Uke tries to turn onto their stomach.
What you need: Pairs on tatami or crash pad.
Goal: The immediate transition into ne-waza.
Success: Hold-down secured within 3 s in at least 4 of 5 reps.
Works on: From throw to groundwork, Kesa-gatame (and kuzure-kesa-gatame), Yoko-shiho-gatame
Tori has 30 s to turn uke over and pin them or apply a strangle; uke defends actively. Switch roles.
What you need: Pairs; uke starts in kame (knees and elbows).
Goal: Efficiency in ne-waza, where many matches are decided.
Success: Turnover and control in under 15 s.
Works on: Turning uke over from the “turtle” (kame), Okuri-eri-jime, Kami-shiho-gatame
Uke is pinned in turn in kesa, yoko-shiho, kami-shiho, tate-shiho and kata-gatame and has 30 s to escape or trap one of tori's legs.
What you need: Pairs.
Goal: Ground defence, so as not to lose the match to an osaekomi.
Success: Escapes or blocks the hold-down before 10 s (waza-ari).
Works on: Escaping a hold-down (toketa), Kesa-gatame (and kuzure-kesa-gatame), Yoko-shiho-gatame, Tate-shiho-gatame
Each of the five sets is worked separately, focusing on distances, directions and the opening and closing etiquette, then the full kata.
What you need: Fixed tori-uke pair, large tatami.
Goal: Preparing for a dan grading or a kata event.
Success: Full kata with no errors in sequence, direction or etiquette.
Works on: Nage-no-kata, Uki-otoshi, Tomoe-nage
Randori without throws: the point goes to whoever gets the dominant grip and holds it for 3 seconds, or enters an attack with uke off-balance. Work both ai-yotsu and kenka-yotsu.
What you need: Pairs of similar weight categories.
Goal: Dominating the grip fight, which decides most matches.
Success: Gets more dominant grips than the opponent in every round.
Works on: Grip fighting (kumite), Classic kumikata (sleeve-lapel)
Randori with restrictions: ashi-waza only, left side only, counters only, or only tokui-waza and its combinations. The coach changes the theme each round.
What you need: Rotating pairs.
Goal: Developing new weapons and breaking habits.
Success: At least one clean attack with the required theme in every round.
Works on: De-ashi-harai, Ko-uchi-gari, Ko-soto-gari, Sasae-tsurikomi-ashi
Examples: “you're leading by waza-ari, 45 s left”, “you have two shido, you must attack”, “golden score”. The athlete must choose the right tactics.
What you need: Pairs, the coach announces the situation, stopwatch.
Goal: Managing the match according to score, time and penalties.
Success: Correct decisions: no shido for passivity, keeps the lead or scores when behind.
Works on: Grip fighting (kumite)
One athlete starts with their back to the edge; they must get back to the centre with tai-sabaki or by attacking, without stepping out (shido). The other applies pressure.
What you need: Marked competition area, pairs.
Goal: Controlling the area and using the edge to your advantage.
Success: No shido for stepping out; attacks from the edge towards the centre.
Works on: Tai-sabaki (body turning), O-uchi-gari, Uchi-mata
Free fighting on the ground: points for a hold-down, strangle or armlock (depending on age). Whoever is underneath looks for a turnover or guard.
What you need: Pairs; start from the knees or from kame.
Goal: Applying ne-waza against real resistance.
Success: At least one hold-down or submission per round.
Works on: Turning uke over from the “turtle” (kame), Kesa-gatame (and kuzure-kesa-gatame), Juji-gatame (ude-hishigi-juji-gatame), Okuri-eri-jime
Entries into tokui-waza pulling on the band as if it were uke's grip, at maximum speed. Also useful when you have no partner.
What you need: Resistance band or belts tied to a post / wall bars.
Goal: Speed and specific endurance on the entry.
Success: Maintains speed on all 20 entries.
Works on: Seoi-nage (morote-seoi-nage), Uchi-mata, Harai-goshi
Pull-ups holding the sleeves of a judogi hung over the bar, then isometric hangs. Alternatively, rope climbing.
What you need: Bar and a judo jacket (judogi) or towel.
Goal: Grip and back strength, decisive in kumikata.
Success: The number of pull-ups and the hang time increase monthly.
Works on: Grip fighting (kumite)
As many correct throws as possible in 30 s, with two alternating partners; mimics the anaerobic effort of a match.
What you need: Crash pad, two partners who rotate.
Goal: Specific anaerobic endurance.
Success: The number of correct throws drops by no more than 20% between the first and last set.
Works on: Seoi-nage (morote-seoi-nage), Uchi-mata, O-soto-gari
Courses with tsugi-ashi, pivots and changes of direction, with an uchi-komi entry at the end of each course.
What you need: Cones, agility ladder.
Goal: Mobility and balance while moving.
Success: Course completed without crossing the feet, with a decreasing time.
Works on: Posture and movement (shisei, shintai), Tai-sabaki (body turning)
Matches under IJF rules (4 min, golden score, shido). The coach records each athlete's grips, attacks and penalties.
What you need: Referee, stopwatch, different opponents.
Goal: Direct preparation for competition.
Success: The attacks / shido received ratio and the points scored improve from one session to the next.
Works on: Grip fighting (kumite), Seoi-nage (morote-seoi-nage), Uchi-mata, O-soto-gari, From throw to groundwork
Pairs on their knees: each tries to take the belt from the other's back while controlling them with the arms and body. Develops ground control without dangerous techniques.
What you need: A belt tucked in at the back for each child.
Goal: Ground control positions and grappling, in a game format.
Success: The children use their body weight, not just their arms.
Works on: Ground defence (guard, flat on the stomach), Turning uke over from the “turtle” (kame)
The tactical principles of the sport and the drills used to train each.
Whoever has the dominant grip sets the pace and direction of the match. Win the front hand first, break the opponent's grip before it is complete and attack as soon as you have your grip; IJF rules penalise grip fighting without attacking.
A throw works when the opponent is already off-balance. Use their movement: if they come forward, pull; if they retreat, push. The entry (tsukuri) must come at the moment of imbalance, and the execution (kake) without a pause.
An opponent who resists gives you the direction for the second attack. Combinations in opposite directions (back → forward) or in the same direction (ko-uchi → o-uchi) turn the first attack into a trap.
Drills: Uchi-komi on combinations, Themed randori
An incomplete attack by the opponent leaves a window: sukashi, gaeshi or tani-otoshi. Study your opponents' tokui-waza and prepare the specific counter.
Drills: Counters to an announced attack
Against an opponent in the same stance (ai-yotsu) different techniques work than against one in the opposite stance (kenka-yotsu). In kenka-yotsu the fight for the front hand is decisive, and o-uchi-gari, uchi-mata and seoi-nage from a cross grip are common.
Drills: Grip-only randori, Themed randori
Many matches are decided in the seconds after a partial throw or a failed attack. Continue immediately into ne-waza before the referee calls matte; quick turnovers from kame and strangles from behind.
Drills: Throw → hold-down in 3 seconds, Turnovers from kame, Ground randori
Stepping out of the area is penalised with shido. An opponent pressed against the edge will push towards the centre: attack in the direction of their push. Don't let yourself be driven to the edge without moving out sideways.
Drills: Working at the edge of the area
Three shido mean hansoku-make. When you're ahead, stay active so you don't get shido for passivity; when you're behind, increase the number of real attacks. In golden score, the first score or the first shido difference decides.
Drills: Situational randori (score and time), Practice matches (shiai)
The criteria your coach grades from 1 to 10 in the app, in four directions.
Create a free account, pick Judo and "what are you working on today". Log attempts and successes per technique, the watch measures the effort, and your club coach sees the session and suggests the next drills.
I want a 4-week program made for me (AI coach) › Gym exercises for physical preparation ›The content is compiled by PlanSports from the sources above and checked by coaches; it does not replace your coach. The personalised week-by-week program comes from the AI coach.
