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How do you warm up?


Darce

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In a dojo? Who's the QB lol. No I assume you are taking about a game with kicks.

 

We usually goof arround some on our own before class starts. Once it start we stretch and do some general basics (or as I just read speed kata) to get a sweat going then that pretty much does it.

(General George S. Patton Jr.) "It's the unconquerable soul of man, and not the nature of the weapon he uses, that ensures victory."

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Our 'official' warm up is the same every time and fairly lengthy. We stretch and work every muscle from head to toe (including toes :) ) Of course if you get to class early most people stretch on their own or practice kata, but the warm-up is like a ritual, even written in books as how to do it correctly and why.
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Here's the sequence I use with the Junior Kickboxing class I teach

 

1) Warm-up & Cardio

 

1) Jogging on the spot

 

2) Jogging – raised knees

 

3) Jogging – kick backs

 

4) Star jumps

 

5) Twist jumps

 

6) Calf jumps

 

7) Knees-to-chest jumps

 

8) Dodging side-to-side

 

9) Dodging forward-backward

 

10) Ski jumps side-to-side

 

11) Ski jumps forward-backward

 

2) Dynamic stretching

 

1) Neck: roll, side-to-side, up-down, shoulder-to-shoulder

 

2) Shoulders: shrugs, circle forward, circle backward

 

3) Reaching side stretch

 

4) Twisting side stretch

 

5) Front kicks

 

6) Side kicks

 

7) Back kicks

 

(see http://www.fightingarts.com/reading/article.php?id=256 for 5-7 above)

 

3) Strength training

 

1) Calf Raise

 

2) Squats

 

3) Lunges

 

4) Standard push-ups

 

5) Crunches

 

6) Back extension

 

7) Abdominal Obliques

 

8) Leg Raise

 

9) Close-hand push-ups

 

10) Neck resistance

Currently: Kickboxing and variants.

Previously: Karate (Seido, Shotokan, Seidokan), Ju Jitsu, Judo, Aikido, Fencing.

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