Warming up before training

What is the best way to warm up before a Karate session?

This is particularly relevant as the weather draws in and gets colder here in the UK. The dojo or training hall will be cooler or even cold as the weeks take us into Winter. It always concerns me when i see students walking into the dojo and "hanging around" waiting for the class to start.  As they are told to line up, the adjust their gi and stand upright wating for the premlinary "Oss" and bow before being handed over to a senior grade who does the "warm up" and stretching.

It is at this point i get even more worried, as i watch the pained expressions on peoples faces as they streeeeetch their tendons, muscles and funny faces!  Is this really the best way to way up and stretch for a testing all body karate session?

No, i think not.  The first and foremost thing about stretching is that you really should not do this from a standing cold start.  The tendons and muscle are probably tight and most damage can be done by stretching them in this state.

The best thing to do is to arrive a good 30 minutes early and after a quick change, start with your own warm up.  A gentle warm up.  This could simply be walking around the dojo just to get the blood flowing, raising the pulse rate and getting the bigger body muscles (your thighs!) flexed - these are are at the heart of your body's heat generation. 

Walk at first and then start to speed up into a slow and gentle jog.  You should feel your legs and body warming up even if you haven't broken out in perspiration.

If room is limited and you cannot get into the dojo, then walking up and down the corridor or even in the changing room will help.  You need your body warm and ready for a fuller workout.  At this point you can start some arm movements., circling them gently forward and backward.  Only when you feel good and warm should the whole stretching part begin.

Everyone has their own routine of stretching, so do what you are comfortable with or what you feel you need.  One thing to watch for is that you do not over stretch at this point, just take it easy and work through your whole routine and body.  The big thing to avoid, which i see a lot, is the "bouncy" stretch particularly of the legs.  STOP.  Bouncing up and down simply pulls and "twangs" your tendons unnaturally like a guitar string - which also break!  It is better to stretch slowly and hold for a few seconds, move to the other side of the body and then come back and repeat.  Work your way through your own routine and get ready for the session warm up and stretch.

Below is siome suggested reading for a making sure your warm up is effective.




If you have your own recommendations for a good safe warm up, please comment.

Be Safe!