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Techniques -
Basics: General
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A good warm up that covers the entire body from the standpoint of
strength, flexibility and cardio should be undertaken before each
practice period.
Of course you may not have the time to cover all the exercises shown
below but try your best to cover as much as possible without rushing
through. Also, beginners are netorious for over doing their warm up
routine so all beginners should take things slowly and progress towards
their goal. Remember, the body takes time to learn the exercises
properly. Try the best you can to complete them, improving little by
little each day.
If you are pressed for time you can remove any of the
stregthening exercises such as push-ups and leg-ups. Try to keep as
much of the stretching exercises as possible. Moreover, it is also
advisable to take time after your training session to again stretch in
a cooling down fashion.
Also, if you have any pre-existing medical problem that
stops you from performing a particular stretch or exercise you should
exercise with caution. Do not place yourself in a vulnerable position
by taxing an old injury. This section is meant to be a warm-up and
should be performed as such. Lastly, when completing the warmup we
generally start at the top of the head and work our way down. This way
you will be assured of not missing any particular exercise once you
become familiar with them.
Deep breathing with overhead stretching. Step forward with one foot and reach above your head with both hands inhaling through the nose. As you release the breath step back to your original position. Repeat placing the opposite foot forward and/or with hands to the side.
Jump up and down with arms relaxed. The purpose of this exercise is to get the blood moving. It is also used as a centering exercise.
Jumping Jacks. These need to be performed with moderation especially for new students. The arms can be raised either to the top at a 12 o’clock position or may be raised parallel to the ground at a the 3 o’clock and 9 o’clock position.
Jump forward on the diagonals into a half squat position and back to a natural position. Jump first to the right then return, then jump to the left side.
Neck exercises Be careful not to over-extend the neck in any direction. Again moderation should be the rule.
Move the head to the left and to the right
Move the head in a seni circle downwards
Move the head in a seni circle backward
Arm and shoulder rotations while opening and closing fingers. Rotation can be alternating forward, alternating backward, together forward and together backward. Try to execute full rotation in order to warm up the shoulder joints.
Arm Rotations
Shoulder Rotations
Shoulder Shrugs: Raise and lower the shoulders to ear level.
Chest Streth: Extend the arms up and back.
Hip Rotations: Rotate the hips in a circular fashion keeping the shoulders in the same position.
Full Body Rotation: Keep the hands on the waist and rotate the torso around the front of the body.
Body Bends: Hold your hands on the waist and push the waist forward holding for a few seconds.
Leg Stretch: Bend the body foward toward each knee and hold for 5 to 10 seconds.
Groin Stretch #1: Stretch the groin keeping the back straight. Do not pass the knee beyond the forward foot as it places too much strain on the knee joint.
Groin Stretch #2: Stretch in the same manner of Groin Stretch #1 but turn the foot of the back leg onto the ball of the foot. This now stretches the hip flexor instead of the groin muscle.
Hamstring Stretch: Bend the back leg down and sit straight up, toes pointed toward yourself. Feel the stretch in the leg as you bend forward. Reachb out to the toe of the extended foot and pull gently forward increasing the stretch.
Back Twist: From a seated position place the elbow of the arm on the outside of the raised knee, look behind trying to keep the back straight.
Back Twist On The Ground: Lie flat on the ground on your back. Lift your right leg into the air and place it to your left side. Turn your trunk in the opposite direction. Hold the stretch for 5 to 10 seconds. Perform the same from the opposite side.
Hamstring Stretch: Legs in front wide apart and bend forward. Raise up and bend toward the right and left feet. Hold teh stretch for 5 to 10 seconds.
Modified Hurdler Stretch: Place the foot of the retracted leg along side the knee of the stretch-out leg. Reach with the arm toward the toes gently increasing the stretch as you go. Keep the back as straight as possible and look upward
Butterfly Stretch: Hands on ankles #1, or toes #2, pushing the knees down. Finish with a reset in a ball shape, photo #3.
Ankle Stretch: Turn the ankle in a circular motion. Toe Stretch: Manipulate the toes back and forth.
Wrist Stretch: Pull the Hand down toward the front.
Leg raises: With knees slightly bent. Keep the head raised off the ground and the hands under the backside. Try to keep the back flat on the ground.
Leg scissors and criss-cross: Move the legs across each other 1 foot off the ground. Keep your hands under your backside for support. Keep your head off the ground and look forward.
Leg rotations Rotate the legs in a circular motion perpendicular to the ground, like a bicycle. Keep the head raised off the ground and place your hands under your backside your support.
Sit-ups: Crunches with bent knees. Raise yourself 60% up and lower your back down until your back is flat on the ground. Your shoulder blades should remain off the ground when your back is flat.
Push-ups: Hands flat on the ground at the side of the chest. Keep the back straight when raising the body. Beginners may raise their body tilting at the knees.
Calf Raises: Lift the body by raising the feet onto the balls of the foot.
Knee Bends: Lower the body by bending at the knees. Only bend 1/3 of the way to warm up.
Knee Rotation: Bend down and hold the knees with your hands and rotate.
Deep Breathing: from a standing position, with an overhead stretch. Repeat several times to increase oxygen to the muscles and to relax the body.
End of Warm-Up Routine. |
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