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Barefoot Training in the Martial Arts – No Shoes is Good News!
Most martial arts students train barefoot when indoors. And, most martial arts systems train 80-100% of the time between four walls and on a soft mat. So for many, training without shoes is not a big challenge.
In martial science, we spend 80-100% of our time training outside. We continue to support the barefoot training philosophy and encourage students to do the same, even when training in the park.
Why should you go shoeless? Because wearing shoes doesn’t look good with your uniform.
Okay, I think shoes have a purpose and some shoes don’t look as ridiculous as cushioned running shoes (eg Tabi and Five Fingers).
However, I prefer to be without shoes. I love running barefoot, walking, climbing and generally not wearing shoes. In fact, I spend about 75% or more of my time without shoes and prefer to extend this to my sporting activities. I’m not the only one.
* Olympic marathoner Abebe Bikila won the first of his consecutive gold medals without shoes.
Google barefoot running and you’ll get many more hits on shoeless wonders like Abebe. For example, Michael Warburton published an article online entitled “Barefoot Running”. Warburton points out that extra shoe weight is worse than a few pounds around the waist. Extra weight means more energy is expended. As part of your stride, the weight of your feet must adjust to a constant increase and decrease in speed.
Research shows that two 10-ounce shoes will make you more than five percent less efficient. That’s good to know, especially when you consider the micro-movements the body has to make to avoid an ankle injury.
Internal, external and spatial awareness
Next, let’s talk about proprioception and don’t worry if you haven’t heard that word before – neither has Microsoft.
Proprioception (pronounced PRO-pree-o-SEP-shÉ(TM)n), from the Latin proprius, meaning “own” and perception) is the sense of the relative position of neighboring body parts.
Let’s associate the senses with Mind, Body and Spirit and divide them into three categories (just to learn this concept):
01 External (sight, taste, smell, touch, hearing and balance) – Body
02 Internal (senses that help us perceive pain) – Mind
03 Spatial (sense that shares feedback in relation to our world) – Spirit
Proprioception is a sense that helps us verify where the members of our body are located in relation to each other and the space around us. It also helps determine if we are moving at the right speed or using the right amount of force.
In Martial Science – we consider that the Spirit represents the spirit of life and the interaction with the living world that surrounds us; people, nature and animals.
We receive feedback from the world around us to adapt and improve our lives. Well, your body has to do the same to function properly.
If you had no proprioception and put a blind fold over your eyes, you would just fall over. Police test proprioception to see if someone has had too much to drink. This is because you lose this sense when you have had too much alcohol. That’s why they ask you to walk in a straight line without looking at your feet. Without proprioception, we must look at our feet to walk.
If you watch a baby move their hands trying to grasp something, you’ll notice that their hand movements falter as they begin to learn to develop hand-eye coordination. Every time they search for something new, they are creating new data and feedback to build on.
The ability to swing a sword or catch a Frisbee requires you to have a very specific SENSE of the exact positions of your limbs, the muscles and joints involved. The development of this skill has to reach level 4 of the natural learning process:
1 You don’t know your incompetence (you don’t know you don’t know)
2 You are consciously incompetent (you know you don’t know)
3 You are consciously competent (you must think while you act)
4 You are unconsciously competent (you can act without thinking)
Let’s say you are a martial artist who would like to have natural reactions like cats. Not only that, but you want good timing and be able to kick with deadly accuracy.
At first, you will be unaware that you cannot kick correctly or accurately (1). Then you see someone kicking the way you’d like to and you start to realize that you don’t currently have the skills you desire (2). With a little practice, you can kick a sack or target on command (3). Eventually, with years of practice, you can kick without thinking. You react naturally (4).
This sense must go on autopilot so that you can then focus on other important areas of performance, such as considering alternative strategies, observing your surroundings, or punching when kicking.
A more modern way of labeling proprioception is to call it movement intelligence. This is, of course, with the belief that proprioception focuses on feedback. When the body moves, information is sent to the brain for further investigation, calculation and adjustments.
There’s more to it than hand-eye coordination.
Studies investigating ankle injuries suggest that our reflexes play a bigger role in staying injury-free. When you wear larger shoes, you won’t have as much development around the core areas of your foot and ankle. Shoes alone can be the cause of many ankle sprains, knee injuries and back pain.
Here is a quiz. Pain caused by ankle sprains is related to:
The correct answer is D – balance/proprioception.
Having a strong ankle, physical endurance, or flexibility won’t save you from a sprained ankle if you haven’t also developed the neuromuscular system to react naturally. Shoes just don’t help us with this development as much as going barefoot. Imagine carrying a shoe in your hands.
Going barefoot helps improve proprioception because you can feel your feet more, develop more muscle memory and thus increase the chances of reacting naturally. The more you can FEEL the better as this will create more signals and therefore more data. In the end, that = more balance.
It all happens so fast and on such a micro level that it’s not something we can consciously adjust to now.
Since most martial artists already train barefoot, I suggest you do the same when you’re training in the park or lounging around the house. If you want improved kicks, you need to start from scratch. The more often you kick and train barefoot, the better.
NOTE: You should also train in shoes if you expect to know how to move in a real-life situation (we’re not going to the mall barefoot). Balance is key, but before you don the Iron Man suit, consider training what’s inside first.
Join our live martial arts adventure camp in California or Thailand. Short and long term programs available. Attend camp for the weekend, 1-2 weeks, 1 month, or annual camp to become certified as an instructor. For more information, visit the link below.
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