Warmup

This warm-up is series of functional, body-weight movements that should be used at the beginning of all strength and conditioning sessions to warm up the hips and core muscles. The goal is to elevate your heart rate and to get blood flowing to your muscles. Most of these movements can be done down the length of the dojo (gym, yard, track, etc) and then move on to the next exercise.

Begin by loosening up the joints, from head to toe, like we do in class. Rotate all major joints 4-6 times. This gets the joint fluid to become less viscous (thick) and ready for heavier movements.

A-Skip
http://www.youtube.com/watch?v=RKmVZe45CJI

Lateral Shuffle
http://www.youtube.com/watch?v=C0wxQpShABQ

Straight-Leg Skip
http://www.youtube.com/watch?v=2xGur0LkA2o&feature=related

Crane-Stance Dance
This is like the “karaoke” exercise. But bring more aware of hitting a crane stance, we work the muscle groups used a little bit more.
http://www.youtube.com/watch?v=PEbVqwLX8xY

Backward Wansu Parry
The wansu parry is a footwork exercise where you move backward, warming up your hip abductor and hamstring muscles. 1) Start with feet together. 2) Contract hip-flexors and raise your right leg until you have a 90 degree bend in the knee. 3) With your knee still bent, lifted and pointing out, move the leg 90 degrees to the outside. (like the parry from wansu, but exaggerated to the outside) 4) Plant your right foot behind you. 5) Transfer your weight onto your right leg and then elevate your left knee until your thigh is parallel with the floor. Continue this backward motion across the dojo.

Lunge Walk
http://www.youtube.com/watch?v=xYTNEh4r5PI

Lateral Bounds
http://www.youtube.com/watch?v=_PX9-8uaZzQ

Swan Walk
The swan walk is a forward movement drill that involves leaning forward after each step. 1) Start with feet together. 2)Take a small step forward with your right foot, shift your weight to your right leg, and then lean forward so that your torso is parallel to the floor. At the same time, extend your left leg behind you to counter balance your torso and extend your arms out to either side of your body to increase balance. Keep your spine tense and straight. 3) Flex your right hamstring and glute and pull your trunk back into the upright position. At the same time, swing your left foot forward so that both feet are once again next to each other on the floor.