Junbi Undo – Ashihara Karate International – Kaicho Hoosain Narker Sabaki Fighting Karate
| 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 don’t need either it’s 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 |