Werkboek Krav Maga

KMSDF – Werkboek Krav Maga 05/2015 1/30

InhoudsopgaveHoudingen............................................................................................................................................6

Veiligheidshouding referentiehouding.............................................................................................6Veiligheidshouding 'fence'...............................................................................................................6Veiligheidshouding anti – kopstoot..................................................................................................7Halve ijsbreker.................................................................................................................................7IJsbreker...........................................................................................................................................8Zijligging ........................................................................................................................................8

Verplaatsingen......................................................................................................................................9Voorwaartse verplaatsing.................................................................................................................9Flanken.............................................................................................................................................9Achterwaartse verplaatsing ...........................................................................................................10180° Draai (pivot)..........................................................................................................................10Rechtkomen uit zijligging..............................................................................................................11

Mechanieken.......................................................................................................................................12Overzwemmen...............................................................................................................................12Veilige draai ..................................................................................................................................12Stabiliseren van arm underhook ...................................................................................................13Stabiliseren van de arm overhook (ontwapening).........................................................................13Underhook schouder......................................................................................................................14Onderdoor draaien ........................................................................................................................14Hoofd onder een arm wegdraaien..................................................................................................15Polsen uitdraaien / ‘WTF’ of ‘waarom’ beweging ........................................................................15Heuplift (mount reversal)...............................................................................................................16Inzwemmen, spear.........................................................................................................................16

Gevechtsbewegingen..........................................................................................................................17Trappen..........................................................................................................................................17

Pushkick of duwtrap..................................................................................................................17Stopkick of stoptrap..................................................................................................................17Lowkick of lage trap ................................................................................................................17Scheentrap.................................................................................................................................18Kruistrap....................................................................................................................................18Kniestoot...................................................................................................................................18Stamp naar voet.........................................................................................................................18Ezelsstamp................................................................................................................................18Achterwaartse trap ...................................................................................................................18

Stoten.............................................................................................................................................19Handpalmstoot, palmstrike.......................................................................................................19Klauw, rake...............................................................................................................................19Inwaartse hamerslag, hammerfist..............................................................................................19Uitwaartse hamerslag, hammerfist............................................................................................19Neerwaartse hamerslag, hammerfist.........................................................................................20Bitchslap....................................................................................................................................20Pimpslap....................................................................................................................................20Opwaartse elleboogstoot...........................................................................................................20Laterale elleboogstoot...............................................................................................................20Indraaiende elleboogstoot.........................................................................................................20Achterwaartse ellegoogstoot.....................................................................................................21Jab.............................................................................................................................................21Cross..........................................................................................................................................21

KMSDF – Werkboek Krav Maga 05/2015 2/30

Hook..........................................................................................................................................21Alternatieven..................................................................................................................................21

Snatch........................................................................................................................................21Bijten.........................................................................................................................................21Krabben.....................................................................................................................................22Gooien (met object)..................................................................................................................22Spuwen......................................................................................................................................22

Referentietechnieken..........................................................................................................................23Ontsnappen uit een frontale wurging met 2 handen......................................................................23Ontsnappen uit het vastgrijpen van kleding met 1 hand................................................................23Ontsnappen uit een frontale wurging met 1 hand..........................................................................23Ontsnappen uit een frontale polsgreep met 1 hand of 2 handen op 1 hand...................................24Ontsnappen uit een frontale polsgreep op 2 handen......................................................................24Ontsnappen uit een polsgreep langs achter met 1 hand of 2 handen op 1 hand............................24Ontsnappen uit een polsgreep langs achter op 2 handen...............................................................24Ontsnappen uit een polsgreep langs achter op 2 handen variatie..................................................25Ontsnappen uit een frontale Bearhug met omklemming van de armen.........................................25Ontsnappen uit een frontale Bearhug zonder omklemming van de armen....................................25Ontsnappen uit een Bearhug langs van achteren met omklemming van de armen.......................25Ontsnappen uit een Bearhug langs achteren zonder omklemming van de armen.........................26Ontsnappen uit een staande wurging langs achteren (rear naked choke)......................................26Ontsnappen uit een headlock.........................................................................................................26Ontsnappen uit een Guillotine.......................................................................................................26Ontsnappen uit een aanzet tot een Full Nelson / bearhug langs achteren......................................27Ontsnappen uit een Full Nelson.....................................................................................................27Naar de grond brengen van een tegenstander langs achteren........................................................27Naar de grond brengen door middel van een beenveeg.................................................................27Naar de grond brengen door middel van een heupworp................................................................28Naar de grond brengen door middel van een lift...........................................................................28Trappen vanuit zijligging ..............................................................................................................28Ontsnappen uit een mount, slaande tegenstander..........................................................................28Ontsnappen uit een mount, wurgende tegenstander......................................................................29Frontale bedreiging rakend of wapen binnen comfortabele grijpafstand......................................29Achterwaartse bedreiging rakend of wapen binnen comfortabele grijpafstand............................29Verdediging tegen een neerwaartse stokslag.................................................................................29Verdediging tegen een zwaaiende stokslag uitwaarts....................................................................30Verdediging tegen een zwaaiende stokslag inwaarts.....................................................................30Verdediging tegen porren met stok................................................................................................30

KMSDF – Werkboek Krav Maga 05/2015 3/30

Het werkboek Krav Maga is een hulpmiddel voor Krav Maga leerlingen. Het hoort bij het theoretisch KMSDF Krav Maga handboek dat je gratis kan downloaden via de website van de federatie via www.european-krav-maga-federation.eu/documenten/

Dit werkboek is beschikbaar als pdf of als .odf bestand zodat je het naar keuze met de hand of met de computer kan aanvullen.

Dit werkboek bevat een overzicht van alle houdingen, verplaatsingen, mechanieken, gevechtsbewegingen, referentietechnieken en biedt je de mogelijkheid om elk van die elementen in je eigen woorden te omschrijven.

Het voordeel van het zelf schrijven van wat je ziet of hebt getraind is dat je het gemakkelijker zal onthouden. Om het je gemakkelijk te maken hebben we telkens enkele belangrijke aandachtspunten vermeld.

Indien je de ambitie hebt om een level 1 te halen is dit werkboek extra belangrijk. Je trainer of instructeur zal aan de hand van je notities kunnen zien wat je kent en eventueel zelfs gericht vragen kunnen stellen.

KMSDF – Werkboek Krav Maga 05/2015 4/30

KMSDF – Werkboek Krav Maga 05/2015 5/30

Houdingen

Veiligheidshouding referentiehouding

Aandachtspunten:

– relax– stabiel– congruent– arm(en) buiten de 90°– handen wijzen naar hoofd tegenstander– ellebogen wijzen naar beneden

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Veiligheidshouding 'fence'

Aandachtspunten:

– relax– stabiel– congruent– arm(en) buiten de 90°– ellebogen wijzen naar beneden

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KMSDF – Werkboek Krav Maga 05/2015 6/30

Veiligheidshouding anti – kopstoot

Aandachtspunten:

– relax– stabiel– congruent– arm(en) buiten de 90°

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Halve ijsbreker

Aandachtspunten:

– stevig– correcte lichaamshouding– elleboog wijst naar voor

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KMSDF – Werkboek Krav Maga 05/2015 7/30

IJsbreker

Aandachtspunten:

– hoofd goed ingepakt– correcte lichaamshouding– elleboog dominante wijst naar voor

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Zijligging

Aandachtspunten:

– steun op hand of voorarm– schouders van de grond – 1 voet ingetrokken, andere klaar om te trappen

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KMSDF – Werkboek Krav Maga 05/2015 8/30

Verplaatsingen

Voorwaartse verplaatsing

Aandachtspunten:

– zoals je al jaren stapt– voeten niet te hoog van de grond– stabiel

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Flanken

Aandachtspunten:

– kort en explosief– stap + eventuele bijtrekpas– voeten niet te hoog van de grond– stabiel

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KMSDF – Werkboek Krav Maga 05/2015 9/30

Achterwaartse verplaatsing

Aandachtspunten:

– achterste voet als sensor– gewicht 70% op voorste voet– slepend– stabiel

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180° Draai (pivot)

Aandachtspunten:

– in 2 bewegingen – voeten niet te hoog van de grond

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KMSDF – Werkboek Krav Maga 05/2015 10/30

Rechtkomen uit zijligging

Aandachtspunten:

– afstand – snel en veilig

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KMSDF – Werkboek Krav Maga 05/2015 11/30

Mechanieken

Overzwemmen

Aandachtspunten:

– hand dicht bij je neus– schouder beweging – verplaatsen voet – niet 'doordraaien'

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Veilige draai

Aandachtspunten:

– stevige structuur– elleboog hoog– samen met pivot– andere hand als bescherming

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KMSDF – Werkboek Krav Maga 05/2015 12/30

Stabiliseren van arm underhook

Aandachtspunten:

– stevige grip– eventueel kleding vastgrijpen– denk aan je onbeschermde kant

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Stabiliseren van de arm overhook (ontwapening)

Aandachtspunten:

– stevige grip– eventueel kleding vastgrijpen– denk aan je onbeschermde kant

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KMSDF – Werkboek Krav Maga 05/2015 13/30

Underhook schouder

Aandachtspunten:

– stevige grip en druk op de schouder – eventueel kleding vastgrijpen– denk aan je onbeschermde kant– dichtbij staan– bij vastgrijpen been ander been stap achteruit en overleunen

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Onderdoor draaien

Aandachtspunten:

– handen goed aanduwen– niet staand maar gebogen draaien – ellebogen naar elkaar– na draaien recht komen

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KMSDF – Werkboek Krav Maga 05/2015 14/30

Hoofd onder een arm wegdraaien

Aandachtspunten:

– handen goed aanduwen– niet staand maar gebogen draaien – ellebogen naar elkaar– na draaien recht komen

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Polsen uitdraaien / ‘WTF’ of ‘waarom’ beweging

Aandachtspunten:

– snel en agressief– handen meteen terug naar veiligheidshouding of doel

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KMSDF – Werkboek Krav Maga 05/2015 15/30

Heuplift (mount reversal)

Aandachtspunten:

– voeten naar achterwerk trekken– agressor meenemen

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Inzwemmen, spear

Aandachtspunten:

– voorarmen kunnen als slagwapen worden gebruikt– armen lichtjes gebogen– niet reiken

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Elvis move

Aandachtspunten:

– snel

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KMSDF – Werkboek Krav Maga 05/2015 16/30

Gevechtsbewegingen

Trappen

Aandachtspunten:

– stabiliteit– snelheid– afstand– juiste handpositie

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Pushkick of duwtrap

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Stopkick of stoptrap

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Lowkick of lage trap

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KMSDF – Werkboek Krav Maga 05/2015 17/30

Scheentrap

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Kruistrap (Spike kick)

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Kniestoot

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Stamp naar voet

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