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The Warm-Up Exercises
Call the class to attention: Chariut Bow: Kyungnye. Recite the Student Creed.
- Horse Stance: Single punches, then double punches.
- Running warm-ups: Jogging across the dojang and back 3 laps, running 3 laps, sprinting 3 laps. Cris-cross 2
laps, high knee running 2 laps, knee level doubles 2 laps. High jump, jump shot, spiking a ball, heading a ball,
hip turns, jump spins, and bowling.
- Knee bends: stretching the hamstring.
- Wrist stretches: Arm out straight, pull the fingers back all the way, then down.
- Knee rotations: Slow, wide circles.
- Hip stretches: Feet shoulder width, drop body to one side, arm reach to opposite side.
- Neck stretches: to both sides and the front (do not stretch the neck to the back).
- Horse stance stretches: Stretching the groin muscles for side and front splits.
- Lay on the back, grab one heel with the same side hand and pull behind your head.
- Both knees to the chest, while back is flat on the floor: Stretch lower back.
- Sit, feet apart, stretch to both sides and then the center.
- Feet together, legs straight, grab toes and hold. Bring one leg across the other and turn body, stretching the
back. Grab that shin and pull it parallel your body to your chest. Same sequence on other side.
- Stand up and hip rotation.
Make sure you warm up well before you stretch. The best time to increase your flexibility is after you train in
the cool down period.
Printed from: The Institute of World Karate Masters Student Handbook