The Fighter of Inner Peace

The power of the moment

"Do not dwell on the past, do not dream of the future. Concentrate on the present moment." - Buddha

Children belong to those who live in the present. They are neither afraid of the future nor do they waste a single thought on their past. Adults on the other hand consciously forget to stay in the present moment. They fear their unpredictable future or dwell in their unchangeable past. Unfortunately, this way of thinking does not only cause problems but diseases, too. Several studies have proven how numerous health problems arise: They arise from a lack of enjoyment of the present moment. People who practice a martial art are among those who are consciously aware of the present.

Self-defense techniques specialize in the defense of a frontal fist attack. A martial artist, who has trained Judo for several years, evades this type of attack with his right foot to the right side to avoid the fist attack. He then grabs the right wrist of his attacker with his left hand and holds it firmly. Meanwhile the defender turns 180 degrees. He performs this movement with his right foot. He kneels slightly and uses his wrist to push his attacker's arm further forward, while his right arm slides under his opponent's armpit. In this position a skilled Judoka completes a shoulder throw. This caused the attacker to fall forward without having completed his fist attack.

Karateka, in turn, dodge to the left with their left foot and turn their upper body slightly to the side while doing so. They also block the blow with their left wrist. All martial arts have their own technique with which they fend off this fist attack. The attack has one thing in common with every sport though: Fighters who do not focus on the present moment and the attack, will receive a punch right in the face. In our fast-paced world, however, most people tend to take a different fist punch. This is due to their permanent absence. They oscillate between their past and their future. Therefore, this defense technique from martial arts serves as a signpost that always reminds both fighters and those who want to become fighters to live consciously in the present.

The fist attack and its consequences are used in everyday life. People who commute with their thoughts between their unchangeable past and their unpredictable future receive the biggest blow of their lives due to this way of thinking. They wake up one day and realise in a depressed state that they have never really lived. Moreover, they have not done the things that were close to their hearts because they were not present in the present. Either their past crushes them or their future burdens them. For this reason, it is worthwhile to practice mindfulness regularly and to be aware of the moment. The fist attack helps not only martial artists, but also those who suffer from fear of the future as well as their past to think about the meaning of the present.

Aikidoka, Judoka, Karateka, Taekwondoka, and Boxer, concentrate while performing kicks, levers, falling exercises and other techniques. They do not digress with their thoughts at all. Because if they are distracted for a fraction of a second, they make a mistake in exactly that time. In everyday life, this mistake depends on their respective activities. That is why attack and defense techniques in the numerous martial arts act as mentors which help the trainee to consciously perceive the present moment. Martial artists owe their highly focused work to their years of training. As a result, they are attentive during all the activities they perform. They transfer the punch that they fend off during training to everyday life. When driving a car unattentively, they’ll pay for losing track of their thoughts by causing a car accident. In training, martial artists learn that mindfulness stands for a special form of perception and state of consciousness. Mindful individuals benefit not only from their higher level of attention but also from their optimistic approach. That is why they do not belong to those who are constantly waiting for something. The majority does not focus on the moment, but on fears, anxieties or problems. Most of the time, these have not even occurred. And they will probably never become reality. These individuals forget that they should only think about the solutions to their worries if they come true. In addition, most young people and adults are waiting for something to happen and do not understand how harmful this waiting can be to their state of mind. Many people are waiting for the weekend, for their next holiday or for their retirement. They are eager for this or that to finally pass. Unfortunately, they forget how quickly time passes. That’s the reason why it is worthwhile to visualise the fist attack and its required focus on the presence of martial arts training.

6. Mindfulness - an underestimated everyday companion

"Thinking is the basis of everything. It is important that we capture each of our thoughts from the point of view of mindfulness." - Thich Nhat Hanh

Mindfulness is an important component of all martial arts. After all, it operates not only as an increased form of attention, but also as a stress killer. Mindfulness is not a good base for negative thoughts. Furthermore, it frees people from their past that causes them suffering. This can be trained in a dojo. Mindfulness consists of four components. They are called perception of body, sensation and mind. The perception of mental objects completes this quartet. In the theory of mindfulness, experts divide these four levels into a focused, divided, sustained and changing attention stage.

An important perception exercise for martial artists is to establish contact with their training room. This starts with a bow when stepping on the mats. The conscious perception helps martial artists to focus on the present moment and to reduce stress. It consists of a wheel of consciousness. Feelings, thoughts and reactions arise from this cycle. Seeing, hearing, smelling and feeling influences the perception. In self-defense, fighters learn to perceive the reactions of their partners with the help of the human senses. They focus on the attack of their opponent. Next, they carry out an evaluation of the physical attack within seconds. This reflects their thoughts in the form of attitudes and expectations. However, this process takes place on the inside of the body. After the evaluation feelings arise. They are divided into pleasant, neutral and unpleasant. Pleasant feelings create a desire for more. Neutral feelings cause indifference. Unpleasant evaluations cause rejection. An impending attack, even if it is a simulation in the dojo, causes aversion. Such feelings express themselves outwardly in the form of body tension. That way fighters convey their attackers that they are prepared for the attack.

Judoka focus on their partner's body language in order to perceive their partner's behavior. They rely on physical contact for a successful evaluation. Depending on the position of their training partner, they perform a throwing technique. Without a conscious perception they would not be able to do this. The awareness exercise helps in many ways, not only in training but also in everyday life. People who react attentively to their feelings can reflect and control them. They do not hold their fellow human beings responsible for different situations. Mindful behavior helps to break the cycle of perception, evaluation and habitual reaction. Those who can do so benefit from an inner peace.

During the Randoris, martial artists do not expect their partner to adapt to the situation but react to his movements. Afterwards they perform a throwing technique. Not only Judoka are in the present during a Randoris, but also people who practice conscious perception in everyday life. They adapt to changes. Thereby they create a present reality. Thanks to this flexibility they can adapt to their present moment. Not only Judoka, but also other martial artists benefit from their openness to change. They suffer less than their closed fellow human beings. Such behavior keeps the brain young. They act as a preventive measure against aging. Shaolin monks know the brain ages faster the more often it dwells with its thoughts in the past.

Mindfulness creates an inner peace. Martial artists learn to let go and to review their way of thinking repeatedly. As a result, they fight less struggles with themselves. In the dojo an excellent mindfulness training takes place. Fighters dedicate their attention to the present moment. In order to learn new techniques, the students pay attention to their teacher one hundred percent. Otherwise they do not acquire new knowledge. That’s why tablets, smartphones or mobile phones have no place in the training room. Distraction-free listening dominates in there. In addition, this consists of their own drive. It is not only the higher graduation that attracts the students, but also the urge to become better. However, this only works if those present are attentive and do not stray with their thoughts. Mindfulness training can be combined with martial arts training. The fascinating thing about every martial art is the preoccupation with oneself, which takes place in a team.

Proper breathing is also part of mindfulness training. In Karate or Taekwondo punches and kicks require deep inhalation and exhalation. These exercises are a small thing with a big impact. Doing so fighters increase their mindfulness many times over. Furthermore, they observe themselves during a fight and perceive their reactions. Another advantage of the activities for a strong mindfulness is the digital detox. Of course, martial artists do not always succeed in being mindful. In everyday life, conscious perception poses a challenge. But the dojo provides remedy after a certain training period. This is especially true for the thoughts. They are the basic building block of everything. Therefore, fighters grasp them attentively.

7. Increase concentration through martial arts

"He who has decided to do something and thinks of nothing else overcomes all obstacles." - Giacomo Girolamo Casanova

Satisfied the Wing Tsun trainer investigates the round. His students gave him the impression to be present not only physically but also mentally. In order to learn new techniques of self-defense, this is also bitterly necessary. His students pay him one hundred percent attention. Smartphones and tablets remain in the changing room. After all, they disturb the distraction-free listening. This also requires permanent eye contact. In today's world, there are more distractions than ever before. The human brain, however, has no multitasking capability. It focuses on only one thing. People who think they can send messages via mobile phone while watching a movie are wrong. Either they miss important scenes or the person they are talking to notices that a distraction is present. Such behavior has a negative effect on our working memory. It processes information and transfers it into long-term memory. Anyone who constantly switches back and forth between several activities suffers from a lack of concentration. The good news, however, is that everyone, regardless of age, can improve their memory performance with targeted training. People who write things down can remember them easier. The same effect remains when people practice a sport. Neuroscientists speak of a depth of processing. In order to put this into practice successfully, physical and mental exercises are required. In Wing Tsun training, the wooden doll functions as a device for regular memory training.

"Wing Tsun not only teaches effective self-defense techniques, but also increases your ability to concentrate. The movements improve your blood circulation and increase your mental capacity. Your brain benefits from a better oxygen and nutrient supply. However, to increase your concentration, I set great value upon regular training with the wooden doll. After all, it simulates the opponent, attacker or training partner. The wooden dummy also gives you the opportunity to practice dangerous techniques. Imagination and fantasy are the name of the two aspects which the dummy stimulates in you. Besides you concentrate completely on the techniques. You will also practice emergency strategies as well as offensive and defensive techniques on your wooden partner. Thanks to the dummy, you have the possibility to practice dangerous techniques without hurting yourself. However, due to the wooden dummy you learn to pay attention to the signals of your body. In that way you reduce the risk of hurting yourself in the wrong joint and body positions. You concentrate on the pain you feel. Of course, this is only true if you do not perform the movement correctly. He acts as a silent corrector. So, you have no other choice than to concentrate on the training completely. Your thoughts do not drift away. With every additional punch, kick, kick and blow you use your arms and legs more effectively. You will also learn to control your strength. As you can see, the techniques of self-defense are in the foreground.

Fortunately, your mental capacity also benefits from regular training. Concentration is not only important in martial arts, but also in everyday life. You are dependent on it if you want to achieve success in your private and professional life. You encounter numerous situations in life in which you must concentrate. This includes not only driving a car. Nearly every professional group is obliged to concentrate while working in order to not make any mistakes. But more and more people have issues with focusing on their task. They are distracted by numerous troublemakers. When training with the wooden puppet, the short-term physical pain reminds you to concentrate. This is equally true for a cook, for example. If he does not concentrate and sprinkles too much salt into the soup, he spoils the taste. Accountants are highly concentrated when recording business transactions in order to keep flawless accounts. Pupils, apprentices and students do not get good results if they do not concentrate during their study time. However, the good news is that you as a Wing Tsun practitioner work intensively on your ability to concentrate. I don't need to tell you the benefits of this."

8. Develop creativity through martial arts

"Creativity enriches life, lets new powers grow and leads you to yourself." - Mation T. Douret

Judoka who visit their Dojo between two and three times a week sooner or later notice positive changes. This includes a remarkable increase in their creativity and the ability to master a task with the help of different solutions. During a Randori this strength becomes apparent in trained Judoka. To promote a certain level of knowledge of leg techniques, the trainer motivates his students to use these techniques during the fight.

Ashi-Waza is the general name of the foot throws. During the fight students use either a sweeping, sickle or hanging technique. The Japanese final syllables for foot techniques are Barai, Gari and Gake. Judoka solve this task in different ways analogous to a divergent way of thinking. Some use a deashi-barai, whereas others use hizu-guruma or o-soto-gari as throwing techniques. They adapt their choice of technique to the fighting situation. A stable opponent will be thrown off balance by a skilled student. If it is a challenge to bring him down, it is worth using suspension techniques. If Uke, the person being thrown, only puts weight on one leg, Tori uses a sweeping technique. This creativity, which Judoka shows during Randoris, influences further solutions in everyday life.

In general, movements in the dojo increase the ability to think flexibly. According to scientists, creativity consists of four components. These can be developed with regular martial arts training. Different abilities regarding creativity depend on the habits of a person. Sport is a supporting activity in relation to a creative process. Creative work includes the ability to communicate, motivation, perception and thinking. The product is either a tangible or intangible product. The environment includes all aspects of the environment that influence creativity. In this context, the relationship between a person and his or her environment plays a decisive role. The four elements show how well the creative spirit can be trained as a competence. A dojo functions as an excellent support, as it removes the fighters from their daily routine. This process encourages creative thinking. Not only Judoka, but also other martial artists represent curiosity and enthusiasm. After all, they regularly go to their training. To accept uncertainty means to help one's own creativity. Fighters hardly ever know what to expect in training. But they are not discouraged by these disturbing factors, neither in the dojo nor in everyday life.

During a Randoris flexibility and spontaneity play a central role. Judoka react flexibly and spontaneously to the movements of their partners. These two components belong to an important creativity training. Critical ability and self-reflection promote the development of the creative spirit. Masters regularly "criticize" their students with the aim of furthering their development. Furthermore, they motivate them to carry out self-reflection. Furthermore, the criticism of the trainer opens the way to a change of perspective. In a creative process a change of perspective always pays off. The dojo acts as a significant influencing factor regarding the creative thought process. Judoka feel comfortable in this environment. The room temperature is pleasant. The light is not too bright. The mats and the climbing rope act as an attractive furnishing. The volume and noise level in the dojo vary. There are moments of absolute silence and moments where an acceptable volume dominates. The latter is the case when coaches teach throws of the judo art. Communication is also an important driving force for creative ideas. Judoka exchange ideas during the training. This results in new patterns of thinking for all participants. Thus, the participants break through their usual thought structures. They discover new ways. From these new ways other chains of association arise. For this reason, judoka comrades act as valuable enrichment for oneself.

A further advantage of the people who meet in a martial arts training is their heterogeneity. In a dojo everyone is equal, but nobody gets the feeling of being inferior because of his position or origin. Nevertheless, numerous different persons meet each other. These different characters represent a good mixture of different skills. Martial artists achieve success in their professional and private life, because they do not exclusively meet people who belong to their homogeneous group. They are united by their interest in martial arts,

9. Strengthen the spirit through martial arts training

"Empty your mind. Become formless, shapeless - like water. When you pour water into a cup, it becomes a cup. If you put water into a teapot, it becomes a teapot. Water can flow and smash. Be water, my friend." - Bruce Lee

Proudly the Aikido master investigates his training room and enjoys the high number of his disciplined and ambitious students. In order to motivate them to continue participating in the training regularly, he explains the deeper meaning of Aikido to them.

"As you know, in training we practice a training of the mind. Furthermore, our techniques are designed in such a way that even in case of an attack, they do not trigger a spirit of revenge. Instead, we practice a regular, moving mind training. Finally, you perform the techniques with full concentration and awareness. Meanwhile, you control your thoughts. It is almost impossible to train and at the same time drift away with your thoughts. During the training you are not only physically but also mentally present. Furthermore, not only your thoughts and movements harmonize with each other, but also your breathing. Our circular and spiral processes are defense techniques. They are based on physical principles. You use leverage techniques to absorb the energy of an attack. Afterwards you strengthen the defense technique with your own energy. You use our two basic principles - Tenkan or Irimi. In the first, you turn away from the aggressor to harmonize with him. In the latter, you work together with the aggressor by moving into his attack.

If you redirect the energy of the attack, you will strengthen your Ki using your breathing power. This is called kokyu in Japanese. The training requires you to harmoniously combine your thoughts, breathing and movement. In this way, you will accomplish a training of the mind at the highest level. Thanks to the Irimi or Tenkan techniques you strengthen your inner self. Based on this mind training you create your own presence. In this presence you are always present. You are also thankful for the present moment. You combine gratitude with modesty and enjoy inner peace. However, you can only master Irimi and Tenkan if you repeat them with perseverance. By doing so, you teach your mind to show the necessary perseverance in pursuing goals. Patience, integrity, and respect will also strengthen and become an integral part of your mind. In addition, you learn in the dojo to empty your mind when necessary and to adapt to the respective situation in life like water. That is how you become free in your thinking, feeling, doing and being. This freedom improves your blood circulation and physical relaxation. You will benefit from a better quality of sleep. It is indispensable for a strong inner being. Furthermore, a body can only be strong if the same applies to its spirit. You know that a weak mind causes physical suffering. The two components are inseparable. As we strengthen our body in training, we also strengthen our mind.

We cannot find inner peace if we neglect our body. However, I do not associate a strong body with a high level of muscle mass. Instead, I pay attention to body awareness and flexibility. Finally, you should know that only our mind has the power to change our behavior and our rigid way of thinking. Think about the consequences of an open mind. On the other hand, analyze how a closed mind affects your everyday life.

A closed mind avoids challenges and justifies them with its essence. An open mind believes that it has no limits and can achieve everything it desires. A closed mind feels sorry for itself, condemns life as unjust and considers money to be an evil. An open mind, on the other hand, sees itself as a strong personality and evaluates financial possibilities as a necessary tool for achieving personal goals. A closed mind neither defines nor notes down its goals. Instead an open mind writes down its goals before constantly working to achieve them. A closed mind does not rejoice in the success of its fellow human beings and finds it frightening. An open mind uses the success of others as inspiration and motivation. A closed mind finds criticism offensive and gives up quickly when it encounters an obstacle. An open mind regards criticism as constructive feedback and draws instructive conclusions. In addition, challenges are an important motivation to grow. A closed mind thinks in terms of numerous tasks that it cannot cope with them. Moreover, according to his own statement, he does not have the necessary means to achieve the goal. He considers himself a loser. An open mind considers its idea to be fabulous and intends to realize it, regardless of the outcome. A closed mind believes that intelligence is an unchanging talent. An open mind knows that its 'I can' is more important than the intelligence quotient. That is why scholars are right when they say that the only thing that worries us in this world is our own mind. We wrongly blame our surroundings and fellow human beings when they are not to blame at all. It is our own spirit that stands in our way. Therefore, the training of the mind plays an important role in martial arts. After all, it opens up several ways for us to achieve our goals and benefit from inner peace."

10. Strengthen the mind the gentle way

"It is our duty to keep our bodies healthy. Otherwise, we cannot strengthen our minds at all." - Buddha

As a master of judo, the teacher takes his task, which is to convey the aims of the gentle way, seriously. That is why he goes into the founding intentions of Jigoro Kano.

"Did you know that the founding father of Judo developed this martial art to gently strengthen the minds of his students? Originally, his goal was to create a martial art. The strengthening of the body, on the other hand, played a minor role. According to the judo master, the training served to balance physical strength and the mind. The term mind is made up of different meanings in many languages. On the one hand it helps to solve problems, to understand situations, to analyse certain facts and to understand one's fellow human beings. However, in contrast to reason, understanding does not judge. Therefore, we practice hip throwing intensively today, O-Goshi. It strengthens your mental and physical strength. After all, by doing it, you will achieve maximum effect with minimum effort.

The goal is to get Uke off balance first. To do this, bend your knees. Bend a little. You do not doubt this detail at all. Your mind will help you to solve the problem. You know that the only way to unbalance your partner is to bend. This is followed by charging to the hip. The O-Goshi strengthens your leg muscles and your mind. If you strengthen your mind, you will benefit from numerous advantages in everyday life. As mentally strong personalities you are always friendly. You are also able to reflect on your behavior. You leave your comfort zone. You also take responsibility for your past actions. People with strong minds control their words and actions. They expand their energy in a well thought out way. Just as the O-Goshi forces you to bend your knees, you act in everyday life. You act more productively, spurred on by judo training. You will only get a clean O-Goshi if you practice it repeatedly. The same principle applies to your mind.

Thanks to practice, you develop a mentality called "not giving up". The training releases happiness hormones. Your mind internalizes them. This makes you happy for the most part. The fascinating thing about Judo is that you work on yourself in cooperation with your partner during the training. Therefore, you also enjoy your time of being alone. Even if you have practiced the hip throw several times, you respond differently to each partner. You are forced to change the depth of your knee bend. For this reason, you are one of those people who accept changes in everyday life. As you focus on the O-Goshi, you are investing your energy into the present moment. That is the way you conscientiously transfer this to your daily activities. And only people with a strong mind are happy about the success of their fellow human beings. You are also willing to take calculated risks. A weak mind does not tolerate leaving the familiar zone. We owe our situation in life to our intellect. It then creates emotions that develop into actions. These in turn create habits. However, you are not able to have a healthy and strong body, to grow beyond your limits, to live a happy life or to build up self-confidence if you have a weak mind. This is your strongest weapon. It helps you to adapt to different situations and solve problems. You also have a strong mind for good memory and a healthy self-confidence. Consider the O-Goshi hip throw as an intensive training session for your mind.

11. Focusing fights annoying distractions

"Focus on the possibilities of success, instead of focusing on the potential for failure." - Napoleon Hill

Iaido is a martial art which has its origin in Japan. The translation for this sport is "The way of drawing the sword". The advantage of this martial art is the focus on oneself. Annoying distractions, like the permanent grip to the mobile phone or a mental digression into the past, fight Iaidoka with regular training. The basis of Iaido training is self-discovery and further development. Katas form the foundation of the Iaidos. The exercises also focus on the union of sword, mind and body. Masters convey the message to their students to aim at mastering a situation without drawing the sword.

This philosophy can be of great benefit in everyday life in many ways. However, this goal can only be achieved by those who focus on training over several years. They prefer discipline over fun and entertainment. In the Dojo Iaidoka fight against a fictitious attacker. They strike several times with their sword at this aggressor. Meanwhile they use a prescribed ritual. Once this martial art was a survival strategy. Fighters always pursued the goal of being one step ahead of the attacker during practice. In the meantime, however, Iaidoka have discovered the other positive side effects of this demanding martial art. In the first place Iaido gives them an inner peace. Then they strengthen their focus, self-control and determination. They are not only completely present in training, but also in all everyday situations. Furthermore, they form their character and personality. During the Katas they become aware of one thing: There is always an enemy which they want to defeat. That is their ego.

Iaidoka build up a strong muscular system by fighting against the innate human laziness. Analogous to these they strengthen their personality. Through intensive training they work on their speed, which requires them to look at the opposing soul. Their goal is to recognize its intentions in time. Only now when they become aware of the intention of the attacker, they draw their weapon. Iaidoka practice this martial art almost their whole life, because the sword connects their mind and body. However, they only reach this goal if they are focused on the respective situation in all situations of life and do not allow themselves to be distracted. A cook does not prepare a successful dish if he does not concentrate on the cooking process. If his mind is not present, his physical presence in the kitchen is of little use. With a high degree of certainty, the food will burn, or it will not taste good for some other reason. During the Iaido training the fighters internalize an indescribable calmness. They transfer this afterwards to their everyday tasks. As students they do not let themselves get upset by the stress of the exams. Instead they focus on the questions. As customer advisors they do not let their complaints upset them, because they are calm within them. As teachers, they always remain calm, even with rebellious students. An Iaidoka will not get worked up over anything or anyone, because this has become second nature to him thanks to many years of training. The highest goal of Iaido is in Japanese "Saya no uchi no kachi saya" and means to achieve victory without using the sword.

12. Determination strengthens stamina

„Determination is one of the essential prerequisites for success in life, no matter which goal you pursue“. – John D. Rockefeller II.

As Judoka you have a certain goal in mind. It is precisely this single-mindedness that strengthens your endurance. Some people train because they want to become judo masters in order to pass on the values of the gentle way to future generations. Others practice Judo to become calmer, more balanced and a better version of themselves. Your motives are not always the same, but your determination strengthens your stamina. Judo is based on permanent physical contact. When you carry Uke on your back, you maintain permanent contact with your judo partner's body. You use all your senses and body control to avoid injuries.

However, only those who pursue their goal ambitiously will be declared Dan-carriers. Each one of you have experienced phases during your martial arts career in which you progressed less quick and were close to the task. Fortunately, your determination prevented you from doing so. As a Judoka you learn this in the first lesson. Perseverance is the secret of success. After all, you did not master the falling exercises in your first training session perfectly. But you were aware that you must persevere in order to learn the throwing techniques soon. The determination to fall better in the next training, to do one more push-up and ten more abdominal lifts motivated you to persevere. However, you owe your endurance not only to your goals, but also to the training. This strengthens your self-confidence. Your stamina, which you acquire in the dojo, pays off in your private and professional life.

As pupils, trainees and students you will experience that you lack motivation from time to time. However, since you are pursuing a goal of graduating from high school, you persevere, even if you are plagued by numerous phases without motivation. Your fighting spirit, which you bring to life through the art of judo, helps you to continue. Nevertheless, a concrete goal, like the next graduation, is not enough to hold out. Instead, you should always ask yourself why it is worthwhile for you to continue. If you regularly visualize your dream of the first Dan, you will accomplish a successful kind of self-motivation. Self-confidence also helps you to hold on. This is what you regularly build up here in Judo training. It starts in the first lesson as soon as you start with the fall exercises. In our Randoris, the goal is not to lose the fight, but if it happens, you will profit much more from a failure. It is a small setback, which is part of the training and everyday life, but also an important part of perseverance.

In order to reach your goal, you have the ideal opportunity to learn from your judo mates who are more experienced. They will give you helpful advice that will motivate you to not give up. You train for yourself and still have the support of the other judoka. Another important detail that strengthens your perseverance and stamina is your ability to live in the present. The art of judoka teaches you this aspect with every technique. Otherwise you would not be able to become a successful Judoka. Therefore, determination is an important factor for stamina.

13. The power of self-discipline

"You don't have to be smarter than the rest, you have to be more disciplined." - Warren Buffet

Martial arts require three qualities from teachers and students. They are discipline, zeal and respect. Jim Rohn summed it up by saying that discipline is the bridge between a goal and its realization. Moreover, martial artists prefer to learn from the pain of discipline in their training rather than to suffer under the burden of regret. Discipline takes people far. Those who rely solely on motivation never make it as far as disciplined individuals. Discipline begins from the moment motivation disappears. Martial arts require a high degree of discipline from the participants, since all types and variations are movements that people do not perform in everyday life. Martial arts coaches motivate their students daily to take pleasure in discipline. Therefore, they insist on attendance obligation. Martial arts trainers motivate their students to continue even if they are convinced that they have reached their limits.

It is summer. It's hotter inside the dojo than outside. Therefore, the trainer opened the windows to improve the air quality. As usual, training started with a light warm-up gymnastics. This warms up the muscles and prevents injuries. Because of the heat, the teacher sees how his students struggle to keep up with him. However, he knows the power of words. He chooses his words carefully so that the motivation of his students does not diminish.

"The fact that you are participating in training today, despite the high summer temperatures on Friday evening, speaks for you. Your presence stands not only for motivation but also for discipline which is indispensable in all martial arts. Without this characteristic, fighters neither pass a belt examination nor do they make it to the Dan carrier. As a trainer I can say that I have not always been motivated. However, my discipline helped me to keep going. It is the bridge between my goal and its realization. As a little boy I dreamed of the first Dan. That was my goal. For that I went to the dojo four times a week for two hours each time. I preferred training and effortlessly resisted all temptations.

After the warm-up gymnastics I did 40 push-ups. They are indispensable for us martial artists. They strengthen our bodies.

As a trainer he sets a good example. After 25 push-ups, some of the training participants are about to give up. They lie down on their stomachs. Of course, the teacher intervenes and motivates his students.

"Do not give up. We can do 40 push-ups together. You train long enough to master this exercise with a little effort. Besides, you will only get better if you continue, even though you are firmly convinced that you have reached your limits. There are only 15, 14, 13... 1. you see, you have done all the 40 pushups without exception, because although you are not motivated, you are disciplined. Just as your self-discipline helps you in martial arts, it also helps you in everyday life to come a little bit closer to your goals. What is the difference between a student who finishes his studies and one who cancels them? - It is their different views on the term discipline. Why is it that some people do their work excellently while others are still working to achieve a better result? Because the former is not only more motivated but also more disciplined. They do their work as well as possible, even if they don't always feel like it. Discipline is not only one of the necessary characteristics of a successful martial artist, but also one of the attributes of an aspiring person. Look at the biographies of the people who have changed this world in a positive sense. You will see how disciplined they were. They set high goals for themselves and considered their achievement a priority. Disciplined people differ from undisciplined people by their unbending will, admirable diligence and strong perseverance. In your professional and personal life, you achieve your goals through discipline. Just as you only become a dan-carrier when you participate in training in a disciplined manner. The same applies to your private and professional goals. You will only achieve them when the concept of discipline becomes second nature to you.

Successful people are not smarter, but more disciplined than their competitors. They gauge whether participation in sport pays off more than a time-wasting party. They gauge whether an instructive book offers more information than a TV set. They gauge whether they really do not have time to prepare a meal or whether it is because they are lazy. Disciplined people are characterized by asceticism at all levels of their lives. If you have self-discipline, you develop a higher self-confidence. That way, you will find out which evildoers are preventing you from carrying out your plans. Various external factors, such as your fellow human beings and your opinion to their comments play an important role as disruptive factors. Why do some people do sports and others do not? Five hours a week is enough to maintain good health. Those who do not do so expect greater benefits from other activities. They forget, however, that this is of short duration. As martial artists you know that self-discipline is necessary to pass the test to the next Kyu degree or Dan.

Disciplined people opt for instructive seminars instead of entertainment that offers them no added value. Disciplined people prefer documentary shows to TV shows from which they do not take anything educational. Disciplined people do sports instead of giving up delicious food. Disciplined people take the uncomfortable rather than the comfortable route. Disciplined people learn permanently and do not prioritize the fun factor. Disciplined people set themselves long-term goals instead of being distracted by short-term desires. Their mastered way of thinking is accompanied by an inner peace, which is one of the priceless luxury goods of every human being. Self-discipline represents a different kind of self-love. It is a challenge to renounce short-term pleasure in order to one day enjoy the fruits of self-discipline."

14. Strengthen self-confidence and self-esteem

"Karate-do is soft and flowing like water, fast and powerful like the wind, purifying like fire, enduring like the earth and relaxing like the great emptiness." - Gichin Funakoshi

Karate-Do is a good way to strengthen your self-esteem and self-confidence. Self-confidence means being aware of your strength as well as your own value. Self-confident Karateka know their skills that they have acquired through their diligence. During training you sweat. You also make physical and mental efforts to persevere. The combination of these aspects strengthens your self-esteem. Even when we train in a group and do partner exercises, you are forced to look inside yourself. A strong self-confidence, which you develop thanks to karate training, is no guarantee for your desired success. However, the katas, techniques and exercises give you the necessary mental and physical strength to face every challenge in life with determination. People who suffer from a lack of self-esteem always blame their environment for their failure. It plays a secondary role whether it is dissatisfaction at work, at school or in interpersonal relationships. In karate training you strengthen your self-esteem and look inside yourself. In the hall you do not blame your comrades for your failure. If you don't do the Mae-Geri front kick correctly, don't say that I, as a trainer, am responsible. Instead, you realize that you need to practice more You'll do strength and concentration exercises. Squats strengthen your leg muscles, which will allow you to perform a proper Mae-Geri after a certain time. You learn to change your view and approach. Furthermore, you strengthen your self-confidence. You no longer expect your superior, your partner or your friends to change. Instead, you adapt to the respective persons and situations.

Through this important process, you identify the causes of your suffering and lack of self-esteem. The process consists of the three steps of recognizing, accepting and letting go. And to move forward, you use the path of karate. Gichin Funakoshi put it in a nutshell when he said that Karate-Do adapts to the situation at hand. If the circumstances require it, behave like water. Adapt yourselves to the situation. If you have the feeling of being treated unfairly by your environment, don't look for the mistakes in others, but go within yourself instead. Make a change of perspective. Be like water, which always adapts to its vessel.

If you must take a written exam to get your degree, be as fast and powerful as the wind in the short time you have to take it. Do not come out of the exam and complain that you have not had enough time. Practice answering the questions at home instead. If negative thoughts do not let go of you, search for their origin within yourself. Then you will accept them before you let them go. You can use the Makiwara and practice fist punching. With every single punch you can imagine how you banish the negative thoughts from your mind. This technique will help you to purify yourself, just as fire burns away many impurities. When you set goals for yourself, pursue them consistently. Meet the challenges of everyday life in a relaxed manner. Thus, the way of Karate can help you to strengthen your self-esteem in many ways. Just as you strengthen your self-confidence with every blow against the Board of Wisdom. With each punch against the Makiwara, you not only improve your punching power, but also your level of self-confidence.

15. Self-control preserves inner peace

"In self-control lies the greatest strength." - James Russell

"Why do we, as karateka, learn how to fight with empty hands without using weapons?"

"To achieve the desired success in the competitions

and to be able to defend ourselves in an emergency," is the standard answer of the newcomers.

Experienced Karateka, on the other hand, answer:

"So that we can fight the evil within us and control ourselves in critical situations. My goal is to teach you to pay attention to the quietest person in the room rather than the loudest. These people belong to those who know the term self-control not only in theory. They use it in practice. To remain calm in tense situations and not to lose your temper, allow your mind to find a reasonable solution.

Self-control symbolizes your confidence in the situation at hand. The danger of overreacting decreases over time. Instead, you surrender to the moment without losing your temper. You learn to control your impulses. This results in advantages which you use to your advantage. Once you have mastered your feelings, you control your consumption. You channel your disturbing feelings like anger, rage, envy, resentment or hatred. You also dismantle your addictions and reduce a senseless intake of unnecessary calories. Finally, thanks to self-control, you acquire new abilities. With selected techniques I emphasize the training of the emotional control because this is more important than your intelligence quotient.

What I am trying to say applies to the students among you. If you can do without parties or doing nothing and instead deal with your lecture material, you will pass your examinations in the current semester. A high IQ is of little use to you if you give in to your feelings, such as the need for fun. Therefore, your willpower, stamina and self-control will determine your success. The latter works like a muscle. If you neglect its regular training, it atrophies analogous to your arm, leg and abdominal muscles.

Always keep in mind that an overbearing feeling of being in control makes you even more vulnerable to temptation. After all, despite regular training, self-control turns into hubris. That's why we now practice the forward kick on the Makiwara, the claws and the sandbag. If you practice these techniques on the equipment, you will expand your limits of self-control. Some people get bored with this part of the training That's why I want you to do the exercise anyway in the end, you will benefit from improved pedaling power and technique. You will be able to judge your distance better. You can use it in combat. In addition, thanks to the Makiwara, you learn to control your hand edge punches, fist punches and kicks better. Thus, the Board of Wisdom acts as an object for the moment when the greatest tension occurs as a support to get rid of your negative energy. This device not only creates awareness of karate, but also of your self-control. As you train, you stimulate your internal organs and stimulate your vital circulation. The same reaction takes place through your body in the moment of self-control.

People who react impulsively in tricky situations unnecessarily raise their blood pressure and blood sugar. In the long run, this causes diseases. The same applies to those who give in to urges and desires by consuming without really needing the consumer goods. Thanks to self-control, you will not raise your blood sugar levels or make unnecessary financial losses. These aspects contribute to your inner peace. Therefore, consider the macaw training as an enrichment of your personality. And remember that self-control in social life is expressed through silence, although you are boiling with rage inside for a short time.

16. Respect is an irreplaceable character trait

"In disrespect, arrogance and ignorance meet." - Peter E. Schumacher

"Shomen ni rei. Sensei ni rei. Otagani ni rei."

With this Japanese greeting the karate training begins. The words stand for the gratitude and respect which Karateka feel for each other. In a martial arts club, students enjoy intensive training about respect. Martial arts teachers, due to their activity, correctly assess their students in this respect. They know which Karateka have already internalized the respectful cooperation and which students still need to act.

Therefore, the master encourages his students, who are yellow-belt holders, to practice with a beginner. Immediately the first one complains with the words

"Yes, but if I practice with a beginner, I won't learn anything and I won't get closer to my goal, a black belt."

"Our greeting, especially the term 'Rei', stands for respect and gratitude. In the first place we show respect to our sports comrades and fellow men. The same applies to people you are convinced are under you. In martial arts, it is a comrade who currently has a lower ranking than you. I, as a coach, respect you as well. Or am I condescendingly asking if I care about the opinion of a Kyu-wearer?"

After this rebuke, the hasty student looks concerned to the ground. Thinking about his words and realizing that his tongue acts faster than his mind, he feels doubly ashamed.

"You learn most when you, as a karateka, teach techniques you have mastered to a comrade. To me, you are all the same. I am not interested in your social status in society, what profession you have or what school you attend. What matters to me is whether you have internalized the characteristics of martial arts. Respect, self-discipline and zeal is the name of these values. It doesn't matter how educated, talented, rich or cool you are. Your respect for your fellow human beings says EVERYTHING about you. This applies to the way you treat your fellow human beings in the dojo as well as in everyday life. Meet them with mindfulness. I have already explained to you in the 'Power of the Moment' how important it is to be present. Mindfulness helps you to open to other people and new values. It will free you from your past. You live in the present. In this way you show respect and appreciation for your counterpart.

In Karate I will show you the importance of respect for your sport mates. I would be pleased if you would also apply this respect in your professional and private time. Distinguish yourself positively from the others, who think disrespect is a strength. We are united by martial arts and respect. I appreciate all of you, whether young or older, whether academics or workers, whether student or pensioner, whether beginner or advanced, does not matter to me.

Remember why we bow before the beginning of the training, when entering the dojo and before the beginning of our partner exercises? This gesture symbolizes respect. As a coach I bow as low as you do. Furthermore, the characteristics of a martial artist are united. Respectful personalities are characterized by a high degree of self-discipline and zeal. If you behave disrespectful towards your fellow human beings, you prove how ignorant and arrogant you are. I add stupidity to this behavior. In some cultures, disrespectful behavior is like losing face. Others leave the room wordlessly when disrespectful behavior occurs. Try to be respectful to people who you say don't deserve it. Your polite and respectful behavior says everything about you. You are Karateka. Therefore, respect everything and everyone. You start and end whatever you do with respect. "In the end, this is the better weapon."

17. Zeal acts as a welcome everyday companion

"Anything you attack with genuine zeal succeeds." - Samuel Smiles

Zeal is a virtue that comes close to the concepts of energy, passion and assiduity. The opposite of this virtue is a lack of drive, vice, inertia and unreliability. Persons who have the first characteristic act diligently in their professional and private lives. They are reliable and persistent. In martial arts zeal is one of the indispensable virtues of a trainer and student. Those who neither eagerly nor regularly attend their martial arts school will not become dan-carriers.

In all martial arts, zeal plays an important role. It symbolizes a serious effort to pursue a goal. It also represents enthusiasm for a certain cause. Martial arts instructors go a step further and claim zeal is an energy with which trainees pursue their goal. According to them, zeal releases energy. However, they do not mean overzealousness or blind zeal. Martial artists not only perform their techniques in a disciplined, concentrated and powerful way, but also eagerly. Additionally, zeal requires intelligent action. The judo and karate trainer who teaches both martial arts strives to teach his students the benefits of zeal. Behind his zeal is also passion. Friends and colleagues sneer at the trainer when he combines the terms "passion" and "martial arts". The majority believes that passion exists only between people. But the master, who performs the techniques with feeling and energy, proves the opposite to his students. Today the beginner training takes place. These are students who have been training for two months. With them, the motivation quickly diminishes from time to time. Therefore, the trainer's task is to make them understand the benefits of enthusiasm.

During the warm-up they do stretching exercises. However, some participants are not stretched as well. In the sitting position, in which they stretch their legs, they cannot bend their entire upper body down to put their head on their knees. The trainer, who masters these exercises excellently, can see their frustration. One of the students expresses his thoughts out loud.

"I am trying, and yet I am not able to perform this exercise successfully."

"In the depths of your being, as a martial artist, you have power and energy. I have observed many students over the years, and I know that after a lot of practice, they perform this stretching perfectly. It is a superficial level from which frustration comes out. You do not feel this special form of energy that otherwise flows through the blood of martial artists. Your abilities grow with every training. You unconsciously follow the required techniques with zeal. Of course, this has limits. You should supplement your zeal with modesty and composure. However, you have started with zeal and with zeal it continues. Even if the stretching exercise is exhausting for you. Let us continue with the sidekicks.

For beginners these are a great challenge. It takes them a while to figure out how to activate all the muscles of their body. A kick, like a fist punch, comes not only from the force of the foot or fist, but from the whole body. Students who rekindle their stamina, zeal and enthusiasm discover how much joy they have in practicing their martial arts. They strengthen their zeal by practicing techniques that require them to become better. In order to make the benefits of zeal palatable to his students, he explains to them why zeal is a good companion when pursuing goals.

"Martial art masters became masters for only one reason. "They worked hard to achieve their goal in addition, they always tried to execute their techniques better than in the last training. And they did not compete with any other human being except their ego. By the way, this applies to all the activities you tackle in everyday life. If you do this with zeal, you will reach your goal. You want to pass a test? - Eagerly internalize the content and nothing will stand in the way of your goal. You want to learn a foreign language? - Study vocabulary eagerly every day and you will master the required minimum vocabulary of 600 words within a short time. You want to advance in your career? - Then try every day to be a little better than the day before. You want to eat healthier? - Then eagerly and gradually eliminate ready meals that contain additives. It doesn't matter what your goal is. What is important is that you do it diligently. That's what you need here in martial arts. In everyday life, you'll find zeal a valuable servant.

18. The rope to success

"There's no lift to success, you have to take the stairs." - Emil Oesch

At the end of a regular Judo training, all trainees perform a demanding exercise. They climb up on a rope, which is about six meters long and hangs from the ceiling of the hall. The aim is to touch the ceiling of the dojo with the palm of one hand. Only those who climb up the rope complete this task. Anyone who gives up beforehand will not make it.

There is no more comfortable, easier or faster way to complete this final exercise. Experienced Judo trainers consciously save this exercise for the end of the training. At this point the entire musculature is not only warmed up but also stretched. This reduces the risk of injury to a minimum. While the judo students climb up the rope, both their body and mind do an admirable job. The former exerts enormous physical force to reach the ceiling of the dojo. After all, this training unit is an exercise against gravity. Whereas the mind always convinces the judoka to climb up the rope. Accordingly, martial artists use a special technique to get to the top. While they alternately pull themselves up the rope with their arms, they clamp it between their feet. In this way, they glide gently upwards and move forward with the soles of their feet. Motivated Judoka sooner or later master this challenging exercise. They overcome both themselves and the innate laziness of the human body. Judo throws and its related techniques require the trainee to throw opponents of equal or greater weight to the ground. For this reason, Judoka pull up their own weight on a rope.

In this exercise, trainers watch their students closely. Long-term Judoka pull themselves up with their arms only. While watching, the master finds that one of his eager students is powerless today. He takes him aside and asks why. While his pupil answers that he got a bad grade back, the master considers how he can teach him the advantages of the art of judoka, which also helps him to study. Meanwhile the student complains that the work was simply too hard. Inwardly, the coach fights against his grin before he begins to explain.

"The work was not too hard. You didn't prepare well enough for this exam. If someone studies and understands the subject, he won't find the exam difficult. And those who do not study do not get good grades on a simple exam. In Judo, you practice the O-Goshi throw repeatedly and never complain that it is too difficult. It’s because you keep practicing it. You will do the same with your school material in the future. Practice, practice and practice again. We are fighters, not whiners. Rope climbing corresponds with many classic everyday situations that we humans encounter. In life, we only get somewhere if we put an enormous amount of strength and energy into it. But pursuing a goal is not always about physical muscle power. Mental strength is required instead. Students and pupils who pass an exam with flying colors have trained in their free time. They have solved tasks and dealt with the subject matter mentally. Apprentices, who want to hold their own in their future profession, put in a lot of effort during their training period in order to obtain their degree. Journalists write numerous texts during their studies before they start working. Doctors simulate surgical interventions during their medical studies before they perform them on their patients. Architects build numerous model houses before designing real buildings. Hairdressing apprentices first create hairstyles on dolls before they conjure their customers' desired hairstyle. During their apprenticeship, chefs prepare sample dishes before they cook meals in a renowned restaurant. All the examples I have given you require the students to do several repetition and practice units, which are like the strenuous climbing up a rope. The only difference lies in the correct use of muscles. In rope climbing you use your physical strength. When acquiring knowledge, however, you rely on your mental strength and stamina. During studying, the muscle called the brain is active. Emil Oesch put it in a nutshell when he realized the importance of walking up and down stairs for people hungry for success. According to him, these people do not take an elevator.

Judoka, coming out of their competitions as winners, defeat their opponent thanks to their intensive and regular training. They only touch the ceiling of the hall when they climb the rope on their own. There is no elevator that takes them there. In daily life you can keep rope climbing in mind when you are working on a goal. The path to success is just as strenuous as rope climbing. However, it is usually your brain and not your muscle power that does the work.

19. Tied up hands increase performance

"He who wants something finds ways. He who does not want, finds reasons." - Albert Camus

During their warm-up training, all martial artists whose sport involves falling exercises practice them at the beginning of their training. Mostly they start with the forward roll. They do this either from a standing position or from the knees. In both variations of the fall exercise they rely on their hands as an indispensable support. However, Judoka as well as those who train Jiu-Jitsu or Aikido can perform a forward roll without the use of their hands after years of training. For them to be able to do the forward roll without the help of their hands, they tie their wrists either with their belt or with a rope during this exercise.

This type of fall exercise serves an important purpose. It helps martial artists to perfect their forward roll. They are also able to complete the backward roll from a standing position on the ground without using their palms. They only need them to stand up. Falling exercises with bandaged hands not only increase performance, but also prove that martial artists grow beyond their limits in training. While the judo trainer watches his students practicing, he prepares them for the exercise ahead.

"You are advanced judoka. For several years, you have been practicing forward breakfalls. You can overcome obstacles with ease. Therefore, you can fall without using your palms.”

As a master, he sets a good example by having a student tie his hands with a thin rope. He then pushes them between his slightly spread legs before he confidently performs the forward roll. His judoka follows him. At the end of the exercise he explains why this variation of the breakfalls helps with personal development.

"This exercise not only improves your fall technique, but also helps you to master the challenges of everyday life with flying colors. Everyone feels trapped in a quandary during their life. Everyone sometimes has the feeling of not being able to act or react. During his life, everyone says that his hands are tied. However, in these cases it is a subjective perception. Those who are trapped in this way of thinking have difficulty in overcoming challenging situations. They do not move forward, but tread on the spot.

You have learned an important lesson. Everyone achieves his goal, even if he must accept some hurdles. You know how inflationary and unrealistic the saying 'I can do nothing; my hands are literally tied' is. There is always an alternative solution. Even with your hands tied, you can perform the forward roll. You have seen how well you perform the forward roll with your hands tied.

The problem that people with tied hands have is that they are not willing to leave their comfort zone. A judo roll with bound wrists requires a higher concentration effort. This applies to all everyday situations that are not easy to handle. However, this unusual type of judo role proves how well everyone can realize their dreams. This also applies when the goal seems to be unattainable. You know that martial artists aim to grow beyond their limits. This effective exercise regularly reminds you of this. You overcome your daily hurdles with the necessary verve, which you apply to the forward roll. Students who are dissatisfied with their grades claim that they cannot improve. This is not true. With the help of proper time management and an intensive examination of their weaknesses, they have the power to improve their grades. The same applies to students, trainees and adults. Those who want to achieve something will find a way. If you don't want something, you will find an excellent excuse. This applies both in professional and private life. You have learned that you can always act, even if your hands are tied."

20. Outgrow beyond your own limits

"There are no limits. Neither for thoughts nor for feelings. It is fear that sets the limits." - Ingmar Miner

Every person reaches a point during his life where he thinks:

"I can't go through with this" or

"I can't do this."

Unfortunately, the sentences mentioned above are pessimistic views which are anchored deep inside those affected. Mostly these are people who give up quickly. As a result, they achieve neither their private nor their professional goals. They voluntarily renounce an increase in their quality of life.

"I can't do this."

The sentence may come from a student who believes that he or she cannot master the subject of mathematics. Other people, on the other hand, are of the opinion that they cannot cook. School leavers do not apply for their desired apprenticeship or preferred course of study because they fear they will not be accepted. Some jobseekers do not apply to their favorite company because they are sure that employers will prefer someone else anyway. Young people, men and women who let themselves be paralysed by such thoughts are prisoners of their minds. Their minds are afflicted with a negative way of thinking. This prevents them from realizing their personal goals. Fortunately, even these people have the freedom to free themselves from the shackles of these disturbing thoughts by means of effective reprogramming.

Martial artists learn the lesson of effective reprogramming of their thoughts in training. They then transfer these to their classic everyday challenges. Martial art masters already work on this reprogramming in their beginner courses. Judo coaches are not the only ones who regularly integrate the following exercise into their fall program. Trainers of Jiu-Jitsu, Ju-Jutsu or Aikido also proceed in this way. The forward roll helps to fight the negative way of thinking. The only condition is that martial art students can fall without hurting themselves.

As soon as Judoka master their falling exercises perfectly, coaches set up an obstacle. The judo master asks a comrade to put himself in the sleeping child's position, which is derived from yoga. He then performs the forward roll over the judoka lying on the mats without touching him. Even beginners overcome this obstacle effortlessly. When all participants skip the comrade, a second one joins the Judoka lying on the mats. The majority masters this wider hurdle without any problems. If it is an advanced course, they can easily jump over four comrades lying next to each other without hurting them.

When the coach asks a fifth judoka on the floor in the sleeping child's position, one of the students pronounces the sentence:

"I can't do this. This obstacle is too wide."

Since the experienced judo trainer is prepared for this statement, he explains to his students that their way of thinking is the obstacle. It merely reflects their thoughts.

"You think you are unable to overcome this obstacle. You can. In doing so you grow beyond your limits. After this exercise, you feel better. Furthermore, the obstacle exercise and your doubts can be applied to many everyday situations. Each one of you cannot remove the term. Then you transform the statement into: "I can do this. This does not function as a boundary, which only exists in your thoughts. You have set it yourself. Boundaries exist in your minds and not in reality. The same is true when friends, acquaintances, relatives and family members tell you: You cannot do this. They only speak of their abilities and project them onto you.

You, on the other hand, are martial artists and you will not be influenced negatively by people from your immediate surroundings or by your disturbing thoughts. Call this special forward roll to yourself, which you master perfectly through your five comrades. Now prove to me and to you how well you can master this forward roll.

All participants overcame the obstacle perfectly. Their trainer was able to perform the role over eight adjacent Judoka. There are exercises that are reserved for one master only.

"If you are pessimistic, remember this exercise. Remember that there are no limits to your feelings or thoughts. Your fear has created these limitations. Courage and optimism conquer mental boundaries. In combination with discipline, you can achieve any goal. For this reason, never be discouraged."

21. Courage stands for leaving the comfort zone

"The will shapes man, but to succeed it takes courage and perseverance." - Bruce Lee