Here is Tandoku renshu for seoi-nage. Kanamaru imitates the full movement as done with a partner as closely as possible, pausing between each repetition to ensure he has finished in the correct posture. In the final position, you should be standing firm on the tatami, feet in line and shoulder width apart, with your weight going through the balls of your feet.

There is a slight bend in the ankles, knees and hips - allowing for some readjustment if needed. Keep your head up, back straight and maintain tension in your arms. Kanamaru says when doing tandoku renshu, techniques should be practiced on both the right and left, if possible. Each side can be practiced separately; however, the goal is to completely mirror your movement, alternating sides with each repetition.

Once competent in this alternating sequence, there is another variation. Previously Kanamaru stepped forward to pivot into the seoi-nage, instead, you can take a large, arcing step backwards, following it with your second foot as you rotate through 180 degrees. This practices moving away from an advancing opponent, creating distance and then turning into the space you’ve made.

Here, Kanamaru demonstrates the three variations at speed, but always maintains control of the movement and his body. First, repetitions on the same side, next, alternating between the left and right sides, and then, mixing the forward and backward stepping entries. These exercises can be done in any order and repeated as many times as necessary.

Eventually perhaps adding an uchi-komi band for more resistance – check out Neil Adams for that.