Junbi Undo

The following exercises are the recommended warm-up sequence used in the Ashihara Karate dojo. Physical exercise to warm the body beforehand is highly recommended. Instructors should note that this is only a guideline and care must be shown in correct performance to avoid injury. Refer to our Blue Belt Part 1 tape to see the exercises.
Stretching, or limbering up themuscles, is fundamental not only to karate, but all sports.
Think how difficult it would be to deliver a roundhouse kick if your body was too stiff to reach high and fast with the leg, and sanp out from the knee. Stiff limbs have neither reach nor agility. Of course, if you are so strong that you donít need either itís another story. But there will come a time when it no longer works to rely on sheer power.
Sinuous movement, explosive kicks and punches - this is the stuff of which karate is made, and if you want to master karate, you must first learn to loosen your body.
Remember, progress is progress, even if you advnace only a milimetre each day. So do a little every day, and KEEP AT IT.

Exercises: Junbi Undo

 

Exercises

Reps

 Count

1

HEIKO DACHI

TOES UP & DOWN

8

 

 

RIGHT FOOT TOES UP & DOWN

8

 

 

ANKLE (FOOT) UP & DOWN ...STRETCH

8

 

 

KNEE UP ... ROTATE R & L

8

 

 

EXTEND CHUSOKU & HAISOKU

 

 

 

SHAKE ALONG SIDE

4

 

 

REPEAT LEFT LEG

 

 

 

 

 

2

HEISOKU DACHI

ROTATE KNEES R & L

10

 

 

 

 

3

MUSUBI DACHI

SQUAT & STRAIGHTEN KNEES

5

 

HEIKO DACHI

SQUAT & STRAIGHTEN KNEES (HANDS TOUCH THE FLOOR)

5

 

 

 

 

4

STRADDLE STANCE

3 IN ONE STRETCH ...ZENKUTSU DACHI - TEISOKU, SOKUTO, KAKATO

 

 

 

 

 

5.

OPEN LEGS

SIDE SPLIT ON HEELS CENTRE

10

 

 

PUSH FRONT

10

 

 

PUSH BACK

10

 

 

RIGHT FRONT SPLIT

10

 

 

LEFT FRONT SPLIT

10

 

 

SIDE SPLIT

10

 

 

SIT DOWN

 

 

 

 

 

6

OPEN LEGS  (sitting)

HANDS BEHIND NECK... TOUCH OUTSIDE/INSIDE KNEES

10

 

 

PULL RIGHT

10

 

 

HOLD RIGHT

10

 

 

PULL LEFT

10

 

 

HOLD LEFT

10

 

 

PUSH FRONT

10

 

 

HOLD FRONT

10

 

 

 

 

7

FEET TOGETHER (sitting)

GRAB TOES ... PULL TOES UP

10

 

 

PULL HEAD FORWARD

10

 

 

HOLD

10

 

 

 

 

8

RIGHT FOOT ON LEFT LEG

TOES FORWARD & BACK

8

 

 

ROTATE FOOT R & L

4

 

 

PUSH KNEE DOWN

10

 

 

FOOT BEHIND HEAD

10

 

 

REPEAT LEFT LEG

 

 

 

 

 

9

BUTTERFLY

KNEES UP & DOWN

10

 

 

PULL FORWARD

10

 

 

HOLD

10

 

 

HOLD HANDS ON ANKLES ... PUSH KNEES DOWN

10

 

 

HOLD

10

 

 

 

 

10

STRADDLE LEG

CAT PUSH UPS

10

 

 

DROP HIP R & L

8

 

 

 

 

11

STRADDLE STANCE

WALK INTO MUSUBI DACHI (BEND FORWARD AND BACK)

10

 

 

 

 

12

HEISOKU DACHI

SHOTEI ZUKI ... FORWARD &BACK (DOWN)

10

 

 

 

 

13

STRADDLE STANCE

ROTATE UPPER BODY R & L

4

 

 

 

 

14

FUDO DACHI

NECK FORWARD & BACK

8

 

 

SIDEWAYS

8

 

 

 

 

15

FUDO DACHI

HIPS TO SIDE R & L

8

 

 

HIPS BACK R & L

8

 

 

HIPS ROTATE

8

 

 

 

 

16

FUDO DACHI

HANDS INTERLOCKED DOWN

3

 

 

HANDS INTERLOCKED FRONT

3

 

 

HANDS INTERLOCKED UP

3

 

 

HANDS INTERLOCKED SIDEWAYS

4

 

 

HANDS INTERLOCKED BACK

3

 

 

HANDS INTERLOCKED TWIST

4

 

 

 

 

17

FUDO DACHI

GASHO ... DOWN, FRONT, UP

4

 

 

FINGERTIPS Together push

10

 

 

 

 

18

FUDO DACHI

MAWASHI-UKE FRONT

2

 

 

MAWASHI-UKE SIDE

2

 

 

MAWASHI-UKE BACK

2

 

 

MAWASHI-UKE DOWN

2

 

 

MAWASHI-UKE FRONT (IBUKI)

2

NAOTTE - YASUME - DOGI NAOSHITE

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