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The
Yawara
Stick
Starter
Guide
By
Joe
Bertoni
No
part
of
this
publication
may
be
duplicated,
sold,
distributed
in
part
or
in
its
entirety
without
written
permission
from
Joe
Bertoni
Copyright © 2016 Yawara Stick
www.yawarastick.com
I
dedicated
this
training
guide
to
my
two
sons,
Joey
Bertoni
&
Damaian
Bertoni.
They
were
there
in
the
beginning
and
helped
me
get
started
with
teaching
by
helping
me
with
my
videos
and
more.
Thank
you
boys,
I
love
you!
www.yawarastick.com
It’s
Just
a
Stick
Not
long
ago,
I
had
a
person
post
a
comment
on
one
of
my
videos.
“How
stupid
to
have
a
page
all
about
a
little
stick.”
When
I
read
this
comment,
I
could
not
help
from
laughing
at
such
ignorance.
If
a
person
stopped
to
think
for
a
minute,
they
would
quickly
realize
it’s
not
just
about
a
stick,
but
it’s
all
about
what
goes
into
the
use
of
the
stick.
It’s
about
the
training
behind
the
scenes.
It’s
what
we
get
out
of
the
training
that
leads
up
to
the
use
of
this
weapon
or
any
weapon
and
self–
defense
training.
The
study
of
the
yawara
stick
has
many
levels.
The
depth
of
study
depends
on
the
imagination
of
the
practitioner.
As
with
any
weapon
used
by
a
practitioner,
it
must
be
understood
that
the
stick
is
simply
an
extension
of
the
body.
Therefore,
when
we
train
with
the
yawara
stick,
we
must
first
train
our
body.
We
must
learn
how
to
use
our
body
to
its
full
potential.
We
must
learn
how
to
strike
with
or
without
the
stick.
We
must
learn
how
to
use
our
body
and
the
movements
of
the
body
to
deliver
the
most
affective
strikes
possible.
To
use
a
stick
or
weapon,
we
need
to
train
our
body
and
learn
conditioning,
balance,
leverage
and
proper
positioning.
Keep
in
mind
within
all
that
training
that
the
body
does
not
use
the
yawara
stick
independently;
it
also
uses
other
types
of
strikes
along
with
the
weapon
of
choice.
So,
now
we
need
to
learn
proper
punching,
kicking,
knee
strikes,
and
elbow
strikes
too.
This
list
goes
on
and
on.
If
the
yawara
stick
or
any
weapon
is
an
extension
of
our
body,
then
simply
stated
if
we
do
not
learn
how
to
train
the
body,
then
the
stick
is
almost
useless.
If
we
dig
a
little
deeper
then
we
quickly
realize
our
body
is
controlled
by
the
mind.
If
this
is
true,
we
now
need
to
look
at
training
our
mind.
In
this
area
of
training,
we
start
to
look
at
our
mental
discipline
and
our
ability
to
focus
on
the
moment.
We
train
our
mind
to
respond
to
the
threats
and
to
stay
calm
in
moments
of
stress
and
or
fear.
Our
mind
determines
our
response
and
therefore
we
learn
how
to
discipline
the
mind
to
respond
to
various
situations
and
threats.
We
learn
how
to
use
our
mind
to
control
our
breathing
and
all
the
things
that
go
on
within
the
body.
www.yawarastick.com
While
it
is
true
we
can
study
some
basic
techniques
to
learn
how
to
better
protect
ourselves,
we
can
also
learn
how
to
use
the
yawara
stick
to
supplement
our
tools.
For
example,
a
police
officer
can
use
the
yawara
stick
in
conjunction
with
other
tools
and
weapons.
Most
importantly,
we
can
dive
in
deeper
and
study
the
art
behind
the
stick
and
start
to
peel
back
all
the
layers
to
discover
the
hidden
secrets
behind
the
use
of
the
yawara
stick
as
we
study
the
mind
and
body
along
with
all
the
other
secrets
surrounding
this
art.
For
some,
it
may
be
just
about
the
stick,
but
for
the
real
practitioner,
it’s
about
the
warrior
behind
the
stick.
There
are
all
types
of
sticks
and
improvised
weapons
that
can
be
used
in
place
of
the
traditional
yawara
stick.
www.yawarastick.com
Body
Conditioning
Let’s
look
at
ways
to
start
conditioning
the
body
for
combat.
Most
threat
encounters
only
last
for
a
minute
or
two.
And
most
of
the
time
we
go
from
a
calm
state
to
a
very
intense
state
in
seconds.
Most
threat
encounters
are
not
planed
and
therefore
we
are
usually
not
ready
for
the
encounters.
So,
to
help
prepare
ourselves
for
this
encounter,
we
need
to
train
ourselves
to
respond
to
the
threat
at
a
moment’s
notice.
One
of
the
ways
I
train
my
body
and
mind
to
prepare
for
this
encounter
is
to
breakup
my
triaging.
I
use
high
intensity
with
intervals
of
low
intensity.
This
helps
mimic
a
physical
fight
or
a
life-‐and-‐death
threat.
After
warming
up
and
stretching,
I
start
with
a
burst
of
high
intensity
training,
and
then
I
slow
down
the
training
for
a
short
period
of
time
before
launching
out
again
with
high
intensity
training.
Let’s
take
a
look
at
an
example
of
a
workout.
After
stretching
and
warming
up,
line
up
on
a
striking
bag.
Start
striking
the
bag
as
fast
and
as
intense
as
you
can.
Attack
the
bag
with
punches,
knee
strikes
and
elbow
strikes.
I
usually
do
this
exercise
in
30-‐second
to
60-‐second
intervals.
After
the
30
to
60
seconds
have
passed,
I
slow
down
my
attacks
for
15
or
so
seconds,
then
jump
back
into
high
intensity,
striking
on
the
bag
for
another
15
seconds.
I
then
drop
down
and
start
a
set
of
pushups
(20
to
25).
Then
I
roll
over
to
a
sit-‐up
position
and
complete
20
to
25
sit-‐ups.
After
the
sit-‐ups
are
completed,
I
jump
back
to
my
feet
and
start
my
strikes
on
the
bag
for
another
30
seconds.
After
the
30
seconds
have
passed,
and
after
my
breathing
is
at
a
high
rate
of
speed,
it’s
time
to
control
my
breathing
and
bring
my
self
back
down
to
a
calm
or
natural
state
of
breathing.
I
want
to
focus
on
slowing
by
breathing
and
heart
rate.
I
do
this
by
sitting
down
on
the
floor
with
my
legs
crossed
or
on
the
edge
of
a
chair.
I
close
my
eyes
and
focus
on
my
breathing.
I
focus
on
controlling
my
breathing
by
taking
slow
deep
breaths
in
through
my
nose
and
out
threw
my
mouth.
I
keep
focusing
on
my
breathing
until
I
can
return
my
breathing
to
a
normal
state.
www.yawarastick.com
This
can
be
a
challenge
on
you
physically
and
mentally.
At
first,
it
may
be
hard
to
control
your
breathing
or
to
breathe
in
through
your
nose
and
out
through
your
mouth.
Stay
focused
and
keep
trying.
It
is
important
that
the
warrior
learns
how
to
control
his
or
her
mind
and
body.
This
type
of
training
is
focused
on
two
elements.
First,
it
mimics
what
takes
place
in
a
fight.
Fights
usually
go
from
nothing
to
high
intensity
where
it
remains
at
high
intensity
for
just
a
few
moments
before
returning
to
a
state
of
nothingness.
By
training
this
way,
your
body
is
learning
how
to
respond
to
this
environment.
It
becomes
a
normal
state
of
being.
When
your
mind
and
body
are
familiar
with
this
action,
it
will
respond
better
because
it
is
moving
into
a
familiar
place.
It
will
be
less
shock
on
the
system.
The
second
element
is
mind
and
body
control.
It
is
important
that
the
warrior
learns
how
to
control
his
or
her
mind
and
body.
After
you
have
done
this
for
a
time
and
your
body
and
mind
become
conditioned
to
this
type
of
training,
start
changing
things
up.
Example:
After
you
have
done
one
circuit
of
training
and
have
brought
your
breathing
back
to
a
normal
state,
burst
back
up
and
start
the
circuit
again.
Keep
changing
things
up.
Play
with
the
time
intervals
and
the
physical
workouts.
Note:
If
you
have
never
done
this
type
of
training
before,
be
sure
to
start
out
slow.
Start
with
10,
15,
or
20-‐second
intervals.
Slowly
work
your
way
up
to
30
and
60
second
intervals.
It
takes
time
to
condition
your
body
and
mind
to
these
types
of
workouts.
Don’t
be
in
a
hurry,
but
at
the
same
time
you
want
to
push
yourself
a
little
more
each
time.
www.yawarastick.com
Basic
Stances
We
want
to
look
at
various
types
of
stances.
It
is
important
not
to
think
of
stances
as
a
fixed
position
from
where
you
fight.
It
is
best
to
think
of
them
as
a
moment
in
time.
As
you
have
heard
me
say
before,
a
fight
is
always
moving
and
changing.
A
fight
is
dynamic
so
you
want
to
look
at
it
as
a
moment
in
time.
Feel
and
flow
between
movements.
You
have
to
be
able
to
adapt
to
the
environment.
If
we
are
looking
at
reality-‐based
training,
we
need
to
understand
that
we
are
not
in
the
perfect
environment
or
in
the
dojo
(training
hall);
we
are
in
the
street
on
uneven
ground
where
there
may
be
various
obstacles
in
which
you
may
find
around
you.
Nothing
is
set
in
stone.
With
this
being
said,
I
believe
it
is
good
to
train
in
various
environments
such
as
wooded
areas,
streets,
rocky
areas,
and
sidewalks.
The
more
you
train
in
various
environments,
the
quicker
you
will
be
able
to
adapt
to
whatever
presents
itself.
www.yawarastick.com
In
this
low-‐kneeling
stance,
you
are
resting
your
buttocks
on
the
top
of
your
back
foot.
The
foot
is
not
holding
all
your
weight
and
you
should
be
lightly
seated
and
ready
to
move
to
another
position.
The
back
foot
should
be
vertical
with
your
toes
supporting
your
weight.
You
do
not
want
to
be
resting
on
the
top
of
your
back
foot.
You
want
to
maintain
a
position
to
move
from.
www.yawarastick.com
Moving
When
training,
there
are
some
key
points
you
want
to
remember
when
it
comes
to
moving.
You
want
your
movements
to
be
relaxed
and
smooth.
In
most
cases,
you
do
not
want
to
lock
your
elbow
and
knees.
You
want
to
be
able
to
move
from
position
to
position
without
having
to
unlock
your
joints.
Also,
when
you
are
moving
from
position
to
position,
you
want
to
try
and
keep
your
hips
on
the
same
plane
and
avoid
bouncing
up
and
down.
Avoid
using
muscle
to
deliver
your
strikes.
Use
positioning,
balance,
and
focus.
Generate
power
by
using
your
body
movements
to
generate
your
power
behind
your
strikes.
Using
muscle
creates
fatigue
on
the
body.
Don’t
be
limited
by
your
movements
or
by
thinking
you
can
only
move
in
certain
ways.
You
can
move
your
body
in
several
different
directions
and
from
almost
any
position.
Many
times
in
a
fight
you
may
find
yourself
in
an
environment
that
is
not
perfect
and
your
movements
will
need
to
be
improvised
to
be
effective.
I
have
found
myself
fighting
suspects
on
unstable
ground,
on
hillsides,
in
the
snow
and
ice,
and
in
low-‐light
conditions,
to
name
a
few.
Real
life
does
not
happen
in
a
training
hall
or
dojo.
You
have
to
train
your
body
to
be
prepared
for
the
unexpected.
Furthermore,
your
body
may
not
be
in
the
best
position
to
fight.
But
you
should
practice
moving
and
fighting
from
every
position
you
can
think
of
to
We
can
move
in
all
directions,
with
our
body
and
with
our
strikes.
www.yawarastick.com
While
it
is
true
we
can
study
some
basic
techniques
to
learn
how
to
better
protect
ourselves,
we
can
also
learn
how
to
use
the
yawara
stick
to
supplement
our
tools.
For
example,
a
police
officer
can
use
the
yawara
stick
in
conjunction
with
other
tools
and
weapons.
Most
importantly,
we
can
dive
in
deeper
and
study
the
art
behind
the
stick
and
start
to
peel
back
all
the
layers
to
discover
the
hidden
secrets
behind
the
use
of
the
yawara
stick
as
we
study
the
mind
and
body
along
with
all
the
other
secrets
surrounding
this
art.
For
some,
it
may
be
just
about
the
stick,
but
for
the
real
practitioner,
it’s
about
the
warrior
behind
the
stick.
www.yawarastick.com
Holding
the
Yawara
Stick
How
we
hold
the
stick
will
depend
on
two
things:
first,
what
type
of
strike
we
are
delivering,
and
secondly,
what
size
of
stick
we
are
using.
The
fist
is
self-‐
explanatory.
If
the
stick’s
diameter
is
larger,
we
will
only
be
able
use
a
grip
that
will
allow
you
to
use
it
as
an
impact
weapon
(see
example
1&2).
If
the
diameter
is
smaller,
we
can
use
a
grip
that
would
allow
us
to
grab
a
person
with
the
stick
in
our
hand
(see
example
3).
1 2 3
www.yawarastick.com
Strikes
When
you
are
looking
at
delivering
a
strike,
you
should
think
of
variations.
There
are
so
many
different
variations
of
strikes
depending
on
what
position
you
find
yourself
in.
Within
a
fight,
you
never
know
what
position
you
may
find
yourself.
It
is
possible
you
could
find
yourself
in
a
position
you
would
have
never
have
expected
to
find
yourself
in.
Keeping
this
in
mind,
you
should
practice
delivering
strikes
from
all
types
of
positions.
Think
outside
the
box
during
your
training.
Remember
to
feel
and
flow
within
the
fight.
While
involved
in
a
struggle
or
fight,
you
may
find
yourself
on
your
back,
stomach,
or
on
your
side.
You
may
have
just
been
knocked
down
to
your
knees
or
picked
up
off
your
feet.
Some
of
the
strikes
may
feel
awkward
to
you
or
you
may
say
to
yourself,
“I
would
never
use
this
strike,”
but
do
not
disregard
the
strike
because
you
never
know
when
you
may
need
to
adapt,
and
that
one
strike
may
be
the
perfect
strike
for
that
encounter.
The
more
you
study
and
the
more
strikes
you
learn,
you
will
be
better
suited
to
adapt
and
overcome
the
threat.
Keep
a
warrior
mindset,
and
keep
your
head
out
of
the
training
hall
or
dojo.
Think
of
reality-‐based
defense
and
real-‐life
situations
where
things
are
never
perfect
and
are
unpredictable.
In
the
real
world,
you
cannot
predict
what
will
happen.
You
cannot
choose
the
ground
you
may
find
yourself
standing
on.
I
have
fought
with
subject
on
the
side
of
hills
and
in
the
mud.
I
once
fought
with
a
suspect
in
the
dark
on
the
freeway
with
cars
racing
by
me
at
approximately
70
MPH.
In
another
incident,
I
found
myself,
along
with
two
other
officers,
fighting
with
a
suspect
in
a
10-‐foot
trailer
and
on
top
of
a
bed
with
knives
laying
all
about.
So
be
sure
to
keep
a
warrior
mindset
when
it
comes
to
training,
always
training
for
the
unexpected,
and
learn
all
the
strikes
you
can.
www.yawarastick.com
When
we
look
at
striking,
we
want
to
consider
the
most
natural
position
possible.
We
do
not
want
to
add
more
to
the
movement
then
needed
or
use
wasted
movement.
You
want
the
strike
to
be
straight
and
to
travel
the
shortest
distance
possible
to
the
target.
When
you
strike,
you
want
it
to
be
relaxed
and
without
effort.
The
stick
takes
practice.
Do
not
over
think
it.
Just
reach
out
and
touch
the
target.
This
is
the
way
you
want
to
think
about
striking
the
target.
The
strike
is
simply
an
extension
of
you.
For
example,
when
you
deliver
a
jab
strike,
it
is
no
different
than
reaching
out
with
a
fist
and
punching.
Below
you
will
find
a
few
examples
of
strikes.
Jab
Strike
Bottom
Fist
Strike
www.yawarastick.com
Upward
Rollover
www.yawarastick.com
Rake
Strike
–Yawara
Stick
www.yawarastick.com
Downward
Rollover
2
www.yawarastick.com
Yawara
Strike
www.yawarastick.com
Jab
Strike
www.yawarastick.com
Bottom
Fist
Strike
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Knife
Handed
Strike
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A
Couple
of
Tips
on
Movements
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Yawara
Stick
Kata
Ok,
if
you
have
watched
my
videos
and
have
been
receiving
my
monthly
guide,
you
have
been
learning
and
studying
a
lot
of
techniques.
It’s
time
to
start
working
on
putting
them
together.
In
martial
arts
there
is
a
type
of
training
called
kata.
It
is
a
combination
of
techniques
used
together.
You
can
look
at
it
as
routine
or
several
techniques
choreographed
together.
Some
people
like
katas
and
others
don’t.
Katas
are
good
for
training
and
learning
how
to
smoothly
move
from
one
technique
to
another.
They
also
provide
a
way
to
explore
the
body,
mind
and
your
creativity.
Do
not
think
of
katas
as
reality-‐based
defense
or
a
way
of
fighting.
I
would
never
try
and
use
a
kata
to
defend
myself,
but
I
would
use
what
is
found
inside
a
kata.
Think
of
katas
as
body
conditioning
and
as
a
way
to
dig
deeper
and
to
explore
various
techniques.
It
can
be
a
lot
of
fun
to
create
your
own
katas
and
to
figure
out
what
movements
and
techniques
naturally
flow
from
one
to
the
other.
I
do
not
stick
with
one
kata
for
long.
I
create
them
and
work
on
them
until
I’m
able
to
perform
them
without
thinking.
I
then
abandon
the
kata
and
start
creating
a
new
one.
There
is
so
much
to
learn
from
this
exploration
and
training.
I
highly
recommend
you
make
this
a
part
of
your
training.
Below
you
will
find
a
kata
that
I
have
put
together
from
past
trainings
to
help
you
get
started.
It
will
help
you
get
the
feel
of
how
it
works.
This
kata
is
focused
on
using
the
yawara
stick
and
a
few
body
weapons.
I
have
covered
all
of
these
strikes
in
either
my
videos
or
publications.
Now
go
out
have
some
fun
and
let
my
know
what
you
think.
1.
Palm
Strike
2.
Jab
Strike
3.
Back
Fist
Strike
4.
Rake
Strike
5.
Yawara
Strike
6.
Bottom
Fist
Strike
7.
Upward
Rollover
8.
Downward
Rollover
9.
Palm
Strike
10. Elbow
Strike
11. Knee
Strike
www.yawarastick.com
Yawara
Stick
Kata
www.yawarastick.com
Rake
Strike
(b)
Step Offline
Yawara Strike
www.yawarastick.com
Bottom
Fist
Strike
Upward Rollover
www.yawarastick.com
Downward
Rollover
Palm Strike
www.yawarastick.com
Grab
Subject’s
Head
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www.yawarastick.com