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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.
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Exercises: Junbi Undo
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Exercises
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Reps
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Count
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1
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HEIKO DACHI
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TOES UP & DOWN
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8
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RIGHT FOOT TOES UP & DOWN
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8
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ANKLE (FOOT) UP & DOWN ...STRETCH
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8
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KNEE UP ... ROTATE R & L
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8
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EXTEND CHUSOKU & HAISOKU
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SHAKE ALONG SIDE
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4
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REPEAT LEFT LEG
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2
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HEISOKU DACHI
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ROTATE KNEES R & L
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10
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3
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MUSUBI DACHI
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SQUAT & STRAIGHTEN KNEES
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5
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HEIKO DACHI
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SQUAT & STRAIGHTEN KNEES (HANDS TOUCH THE FLOOR)
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5
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4
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STRADDLE STANCE
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3 IN ONE STRETCH ...ZENKUTSU DACHI - TEISOKU, SOKUTO, KAKATO
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5.
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OPEN LEGS
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SIDE SPLIT ON HEELS CENTRE
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10
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PUSH FRONT
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10
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PUSH BACK
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10
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RIGHT FRONT SPLIT
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10
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LEFT FRONT SPLIT
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10
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SIDE SPLIT
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10
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SIT DOWN
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6
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OPEN LEGS (sitting)
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HANDS BEHIND NECK... TOUCH OUTSIDE/INSIDE KNEES
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10
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PULL RIGHT
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10
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HOLD RIGHT
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10
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PULL LEFT
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10
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HOLD LEFT
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10
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PUSH FRONT
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10
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HOLD FRONT
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10
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7
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FEET TOGETHER (sitting)
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GRAB TOES ... PULL TOES UP
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10
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PULL HEAD FORWARD
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10
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HOLD
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10
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8
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RIGHT FOOT ON LEFT LEG
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TOES FORWARD & BACK
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8
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ROTATE FOOT R & L
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4
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PUSH KNEE DOWN
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10
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FOOT BEHIND HEAD
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10
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REPEAT LEFT LEG
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9
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BUTTERFLY
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KNEES UP & DOWN
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10
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PULL FORWARD
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10
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HOLD
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10
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HOLD HANDS ON ANKLES ... PUSH KNEES DOWN
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10
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HOLD
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10
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10
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STRADDLE LEG
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CAT PUSH UPS
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10
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DROP HIP R & L
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8
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11
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STRADDLE STANCE
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WALK INTO MUSUBI DACHI (BEND FORWARD AND BACK)
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10
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12
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HEISOKU DACHI
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SHOTEI ZUKI ... FORWARD &BACK (DOWN)
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10
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13
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STRADDLE STANCE
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ROTATE UPPER BODY R & L
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4
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14
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FUDO DACHI
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NECK FORWARD & BACK
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8
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SIDEWAYS
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8
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15
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FUDO DACHI
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HIPS TO SIDE R & L
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8
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HIPS BACK R & L
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8
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HIPS ROTATE
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8
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16
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FUDO DACHI
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HANDS INTERLOCKED DOWN
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3
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HANDS INTERLOCKED FRONT
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3
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HANDS INTERLOCKED UP
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3
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HANDS INTERLOCKED SIDEWAYS
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4
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HANDS INTERLOCKED BACK
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3
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HANDS INTERLOCKED TWIST
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4
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17
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FUDO DACHI
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GASHO ... DOWN, FRONT, UP
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4
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FINGERTIPS Together push
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10
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18
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FUDO DACHI
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MAWASHI-UKE FRONT
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2
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MAWASHI-UKE SIDE
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2
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MAWASHI-UKE BACK
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2
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MAWASHI-UKE DOWN
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2
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MAWASHI-UKE FRONT (IBUKI)
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2
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NAOTTE - YASUME - DOGI NAOSHITE
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Kaicho Hoosain Narker’s
My Karate Odyssey is now available read more ... |
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Ashihara Karate
“Get Together”
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Kaicho will visit the Danish Dai Ki Haku Honbu Dojo (Shihan Kurt Orum 9th Dan) in Viborg, Denmark in November 2008
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Kaicho returned from a teaching tour of Thailand & Singapore in August/September 2008
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The World Kumite Championships was held in Pattaya, Thailand in August 2008. This event showcased the true spirit of the Martial Arts and had top fighters from all around the World. Kaicho was elected to the Executive Committee of Grand Masters. |
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Sabaki Challenge took place on August 23 in Cape Town - read more ...
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The European Summer Camp took place in Belgium on May 23- 25. read more ...
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