Warm ups:

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

Theobject of the warm up is to get your body prepared for activity which requirescoordination and quick reactions.

AdditionalReasons for warming up are:

·       Flexibility and expanding range of motion

·       Increasing efficiency of muscle functioning

·       Minimizing chances of getting hurt

Warmingup should include two types of exercises:

·       Static warm ups ( stretches )

·       And  dynamic warm ups

StaticWarm ups- Stretches

Activestretches:  these are stretches that aredone using your muscles only, without any external help.

Thesestretches should be done slow and cautiously. It is recommended to perform eachstretch 8-10 times

Passivestretches: your body is relaxed and loose and the stretch is performed by somethingexternal.

Performstretches for each one of the muscle groups. The stretches should be done in aslow and controlled manner. Hold your stretches from 10-30 seconds. It isrecommended to repeat each stretch 2-3 times

Generalstretching 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 getsyou physically ready for training

*** These warm-ups are intended for healthy individuals that donot 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