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Stretching Warm-Up

In order to avoid injuries from stretching, its necessary to warm up properly. A proper warmup includes joint and muscle warmup. When I talk about joint-warmup, I don`t mean joint circling. Slow concentrated squats or calf raises warm up your joints just as good as joint circling, but don`t air out your joints that much. Or sit down and move knees ar ankles in the air. However... Most martial artists swear on joint circling, and that's why their ankles sound like machine guns when they walk. (Joint circling is not that bad if you don't go through the full range of motion). After 3 to 5 minutes of joint warm up, do up to 15 minutes of cardio activity (muscle warm up). Running, Rope skipping, Ball games etc.

 

 

Technical description: Stretching Warm-Up

  • Warmup sample routine.
    This warmup is pretty long because only stretches are done afterwards.
    • Joint Warmup
      Walk 200 meters on your toes
      100 to 200 calf raises with closed legs (without weight)
      50 to 100 squats without weight
      Sit down and circle legs, calfs and feet in the air. (Very slow concentrated movements)
      Stand up and lift your knees 10 times in front of you and 10 times sideways to warm up your hips.
      Very slow concentrated shoulder, elbow and wrist rotations in the air.
      ( don't "press" the hands together when you rotate your wrists )
    • Muscular Warmup
      5 Minutes of jogging (Pulse beat up to 135)
      7 Minutes of running (Pulse beat up to 165)
      3 Minutes of Rope skipping, Ball games or other intensive activity.

 

 

Trainer advice: Stretching Warm-Up

  • Joint circling is not considered a good warmup technique.
  • Cycling doesn`t warm up your entire legs. Running is a much better warmup.

 

 

Related instructions: Stretching Warm-Up

 

 

Videos: Stretching Warm-Up

  • None

 

 

 

 

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