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Warming Up

Before training, it is important to stretch and warm up. This is for several reasons:
- it gradually increases your heart rate and circulation
- it loosens the joints and increase blood flow to the muscles. Stretching the muscles prepares them for physical activity and helps prevents injuries.
- it helps to mentally prepare yourself for the training ahead. 

To help you memorise a standard warmup routine before any training, the plan below starts with the head, then shoulders, torso, arms and legs. This gives an overall stretch and covers all the body. 

Warming up the neck loosens up the neck muscles and reduces chance of pulling a muscle when quickly looking in a different direction, or if you are pulled and your…
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As most techniques shown here require the movement of your arms and shoulders, it is important to rotate your shoulder joints in all directions to loosen up all the muscles. 1.…
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The torso includes the chest, waist and hips. This transfers all the twisting motion, which is used in strikes and kicks. 1. Bend to the side. Facing forward with fists on hips.…
  • Level of difficulty 1
The arms include the elbows, wrists and fingers. A lot of the defenses uses the rotation of these joints, so it is important to stretch them for two reasons:1. So…
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Legs give both the strong stance and the movement to the trechniques. Leg warmups include the hip joints, knees and ankles. 1. Knee circles opposite. Stand with feet shoulder width apart, place…
  • Level of difficulty 1
With your muscles now stretched out, you need to get your heart pumping a bit faster to get the blood circulating, and air to your muscles. Start the repetitions of…
  • Level of difficulty 1
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