Warm ups:

The initial warm up should be a minimum of between 10-20 minutes

The object of the warm up is to get your body prepared for activity which requires coordination and quick reactions.

Additional Reasons for warming up are:

·        Flexibility and expanding range of motion

·        Increasing efficiency of muscle functioning

·        Minimizing chances of getting hurt

Warming up should include two types of exercises:

·        Static warm ups ( stretches )

·        And  dynamic warm ups

Static Warm ups- Stretches

Active stretches:  these are stretches that are done using your muscles only, without any external help.

These stretches should be done slow and cautiously. It is recommended to perform each stretch 8-10 times

Passive stretches: your body is relaxed and loose and the stretch is performed by something external.

Perform stretches for each one of the muscle groups. The stretches should be done in a slow and controlled manner. Hold your stretches from 10-30 seconds. It is recommended to repeat each stretch 2-3 times

General stretching guideline:

• Perform the stretches slow and carefully
• You should never feel pain during your stretch
• Avoid sharp, strong movements during stretching
• When you have reached the maximum stretching point do not rock back and forth, as this can cause injuries to your muscles, joints and tendons

Neck:

Active-

• roll your neck from one direction to the other (both directions)
• turn and look right and left, up and down
• bring your ear to your shoulder ( both sides)

 Shoulders:

Active-

• Arm circles- left, front and back, right, front and back. Both arms forward both arms backwards, both arms opposite directions

Chest:

Passive-

• hands clasped behind your neck, open our chest
• hands clasped behind your rear open your chest
• Arm is parallel to the ground holding a wall, partner, etc...

Arms:

Active-

• forearm turns, in and out
• hands interlaced turn left and right
• palms open turn in and out

 Back and Abdomen:

Active-

• hip circles left and right

 Legs:

Active-

• Put Both hands on your knees, rotate to both directions
• ankle rotations

 Dynamic warm up:

The dynamic warm up raises and regulates your heart beat and gets you physically ready for training

*** These warm-ups are intended for healthy individuals that do not suffer for any medical condition

• Jump in place while turning your arms to the side, jump in place while rotating your hips
• Jump while bringing your knees to your chest, jump while bringing your heels to your rear
• Jump rope, two legs, one leg after the other, double jumps, crosses
• Frog leaps, jumping in place, jumping forward, backward and to the sides
• One legged jumps, forwards, side to side, forwards and side to side
• Quick climbs on a low step, leg switches on high step
• Deer leaps, up, forward, side t side, forwards and side to side
• Jump in place while jabbing, combine hooks and uppercuts

• Combat walk- move forward, backwards, circular, combine all directions
• Shadow Boxing- combine hand and leg combinations
• Hip rotations followed by a straight kick, low kick, and middle kick
• With a partner, strikes to the face plus defense
• Mock fight