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Thread: Basics - Warmups

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    Default Basics - Warmups

    What are good warm up exercises at the beginning of a class? How long should they be?

    These are the ones I'm used too:

    Triangle kicks (front, knife, back)
    Stretch kicks (from horse stance - straight up/down)
    Push ups
    Jack Knives
    Crescent kicks (inside/outside)
    Walking lunges
    Rolls (forward/backward)
    Linesets

    Normally for a 1 hour group class these are done within the first 10-15 minutes of the class. The rest of the class is devoted to techniques, sparring, forms, etc.

    **note: this does not include stretching that is done before/after class

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    Default Re: Basics - Warmups

    I do a minimal warm up with my guys usually 10 minutes for a 90 minute class. They come to class to learn Kenpo, not do an exercise routine that they could do at home on their own time. We do just enough to get the blood pumping, and then a mild stretch.

    Al Tracy said it best, "Keep the warm ups simple, and fast, if they want to get in superior shape they would have joined a gym. We can not compete with a gym when it come to building a person's body, and gym can not compete with us when it comes to teach a person to defend themselves."

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    Default Re: Basics - Warmups

    I agree with Rob about making sure the students are doing Kenpo. However, one way to keep your students in great shape is to drill them on their forms and sets. These will build their endurance, quickly get their heartbeat up, and simultaneously improve their basic fundamentals. After 10 minutes or so, you can "switch course" and get into techniques and their analyzation, or whatever your preference.

    But I do think that as instructors we have a responsibility to stay in top shape if we are going to hold the rank; let's face it - if physical fitness is a factor influencing how we move, we should stress it in class also.

    Jamie Seabrook
    www.seabrook.gotkenpo.com

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    Default Re: Basics - Warmups

    I guess I am old fashioned. Our general routine (with variances):

    50 Jumping Jacks
    50 Pushups
    50 Squat Kicks
    75-100 Toe Raises
    400-500 Reps for Abs (and on a particularly brisk chilly night it could be as many as 1000 Reps)

    Stretch as a class, all major muscle groups. Core first, then top to core again, to bottom

    Basics - Standard training horse and kicks, or shadowboxing, flow drills (stiking, elbow, parry, etc.) or bag work. Bag work is GUTS training and is intended just for that.

    Sometimes we do a 30' Cardio before, including calesthenics and basics (very aerobic).

    I still have 50-60 minutes for material.

    -Michael
    “The superior man cultivates a friendly harmony, without being weak.—How firm is he in his energy! He stands erect in the middle without inclining to either side.—How firm is he in his energy!”
    ~Confucius

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    Default Re: Basics - Warmups

    We were doing basically the same type warmups as above- then people started getting lazy especially when needed most.. Winter Time~! Fat n' Lazy Months..

    We incorporate kicking, punching drills and also the forms & sets as warmups. We tell students to warm up and stretch before class -while they're hanging out or between classes we have a 20 minute break and they can warm up then. On our long night classes- Tues & Thurs. 6:30 - 9PM- We do the crunches, stretches, pushups. It pays off .. especially when Mr. Conatser comes out and does HIS warmups~!!! *twitch*

    Some students are athletes outside of Kenpo.. some are couch potatoes.. (most of our students are College students so ....)
    If there's time.. A Good warmup is a Good thing.. if Time is sparse.. Then use Kenpo as your warm up ..
    Just my thoughts.

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    Default Re: Basics - Warmups

    We are little more old school

    Jumping Jacks 100-200
    Push ups \situps 50-100
    Squats 100 or so
    Toe raises 100 +
    Streching
    Wall Kicks
    Basics
    Kicking Drills-sets
    Bag work
    Forms or techniques or sparring
    Break down if needed

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    Default Re: Basics - Warmups

    Also as a warm up, sometimes I do Sets and Forms, slow then fast, then normal speed, then slow again. Sometimes we do "families of techniques", it definitly warms them up, but does not add to overall flexibility as it is muscle specific to Kenpo applications. Lord help them if I asked them for a high kick on a night when we did not stretch ... Lord help me, I am probably the one it would hurt.

    -Michael
    “The superior man cultivates a friendly harmony, without being weak.—How firm is he in his energy! He stands erect in the middle without inclining to either side.—How firm is he in his energy!”
    ~Confucius

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    Default Re: Basics - Warmups

    oh yeah, if we're going to work kicking set, I make sure I stretch.. if they aren't stretched.. oh well

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    Talking Re: Basics - Warmups

    On sparring night I have a more intense warn up, the students think it is for conditioning, and make sure they are nice and limber. I do it to wear them out so I have chance against them when I get in the ring

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    Default Re: Basics - Warmups

    Quote Originally Posted by Rob Broad
    On sparring night I have a more intense warn up, the students think it is for conditioning, and make sure they are nice and limber. I do it to wear them out so I have chance against them when I get in the ring
    So that's what they do to me on nights like that.

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    Default Re: Basics - Warmups

    My instructor used to advocate occasionally beginning a workout by going right into self defense techniques with no warm-up. His reasoning was, on the street you won't have a chance to warm up, so you need to know what you can and can't do when you're cold.

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    Default Re: Basics - Warmups

    multiple repetitions of 12-ounce curls for warm up. Then I don't feel the pain of trainnig cold.

    D.
    Clear mind, clear movement. Mastery of the Arts is mastery over the Self. That in this moment, this motion, the thoughts, memories, impulses and passions that cloud the mind must yield to the clarity of purpose, and purity of motion.

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    Default Re: Basics - Warmups

    How about soemthing for the kids? Im always looking for something to get them going
    Susan A. Spann

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    Default Re: Basics - Warmups

    Rolls and falls are great warm up exercises for children.

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    Default Re: Basics - Warmups

    Quote Originally Posted by Rob Broad
    Rolls and falls are great warm up exercises for children.
    I was just about to mention the rolls and falls - you bet me too it.

    Sprints seemed to work well also. It always seemed difficult to keep their attention when trying to work techniques for warm-ups.

    Our Master used to always say that the children's class was basically a 1-hour day care for parents.

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    Default Re: Basics - Warmups

    With children you can hide anything from warm ups to lessons and everything in between in games.

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    Default Re: Basics - Warmups

    Yeah so far the kids love the games the best...we usually try to keep them as a treat for later on in the class...but doing something in begining certaintly has possibilities.
    Susan A. Spann

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    Default Re: Basics - Warmups

    Definitely keep it fun for the kids. For stretching exercises a friend of mine is working on animal stretches (yoga moves) but giving names like the Tiger and Fire Breathing Dragon stretch. The tiger is a cat stretch (arching of the back while on all fours) and the dragon is used to stretch the arms and neck like you are breathing/shooting out fire... It's a lot more fun than just saying, "arch your back or roll your neck".

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    Default Re: Basics - Warmups

    That's a cool idea with the yoga...now if only I knew some But I will keep it in mind when I do learn other types of stretches
    Susan A. Spann

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    Default Re: Basics - Warmups

    Try different animal walking patterns with the kids. Move just one limb at a time as thee hands and feet are on the floor, then have them move both the right fot an and hand followed by the left side. Then there is right foot, left hand and the the oposites. These are respectively called the tortoise, the bear, and the elephant, since they mimick the way each animal moves.

    There is a second bear walk where they are standing up, but have to move the same hand as foot when they walking, this gets the concentrating on the action at hand.

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