Wow: Martial Arts Warm Up Exercises, For Every Style!
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This workout is made for: Martial Artists
This Workout includes: Warm Ups
Difficulty: Beginner (Some Experience Recommended)
Needed Equipement: None
Each martial art warm up Should be a tailored routine to meet its specific requirements. It is crucial to align your warm-up exercises with the movements and techniques involved in your practice. While these templates serve as a fundamental warm-up guide, it’s important to customize and adjust the routine according to individual needs and the unique demands of each discipline. Whether it’s enhancing flexibility for Capoeira or emphasizing joint mobility for Jiu-Jitsu, the warm-up should be designed to prepare the body for the specific physical and technical aspects of the chosen martial art. Keep in mind that a well-suited warm-up routine not only reduces the risk of injury, but also optimizes performance during training and competitions.
Martial Arts Warm Ups For Grapplers (Wrestling, Sambo, Jiu jitsu etc.)
In grappling, you are often contorting your body and maneuvering others into uncomfortable positions. Certain styles of jiu-jitsu, such as 10th Planet, place emphasis on techniques that demand a higher level of Mobility. While these warm-up exercises may not necessarily increase your flexibility, they serve to enhance your agility and fluidity during training sessions. Remember, agility and adaptability are key to maneuvering effectively on the mat.
| Exercise | Reps/Time | Sets |
|---|---|---|
| Shots | 1 minute | 3-5 |
| Breakfalls | 10 | 3-5 |
| Burpee Sprawls | 10-15 reps | 3-4 |
| Invert Pull to Guard | 5 each side | 3-5 |
| Leg Pummeling | 1-2 minutes | 3-4 |
| Solo Arm Drag Drills | 1 minute | 3-5 |
| Neck Rolls | 10 each side | 2-3 |
| Standing Hip Openers | 30 seconds | 2-3 |
| Triangle Drill | 10 each side | 3-5 |
Martial Arts Warm Ups for Striking
Striking in martial arts demands extensive use of arm and leg movements, requiring fighters to effectively harness power from the ground to deliver forceful blows. Thus, it is essential for fighters to prepare their legs, arms, and torso to generate explosive power efficiently.
| Exercise | Reps/Time | Sets |
|---|---|---|
| Shadow boxing | 3 minutes | 3 |
| Light bag work | 5 minutes | 3 |
| Skiers | 20 reps | 3 |
| Side shuffle | 30 seconds | 3 |
| Front leg swings | 15 reps | 3 |
| Side leg swings | 15 reps | 3 |
| Standing hip openers | 10 reps | 3 |
| Single leg circles | 10 reps | 3 |
| Core rotation swings | 15 reps | 3 |
| Arm circles | 20 reps | 3 |
Throwing Martial Arts Warm Ups
In the realm of martial arts warm ups, various disciplines such as judo, Brazilian jiu-jitsu (occasionally), Hapkido, and Aikido showcase the artistry of throws. A throw, known as “nage-waza” in Japanese martial arts, is a grappling technique designed to unbalance or lift an opponent and effectively bring them to the ground. It stands as a distinguished subset of takedowns within the realm of grappling techniques, exemplifying the art and precision inherent in these diverse martial arts forms.
| Exercise | Rep Range/Time | Sets |
|---|---|---|
| Uchikomi | 10-20 reps | 2-4 |
| Nagi-Komi | 10-20 reps | 2-4 |
| Speed Uchikomi | Timed | 2-4 |
| Pylo Pushups | 10-20 reps | 2-4 |
| Pylo Squats | 10-20 reps | 2-4 |
| Leg Swings | Timed | 2-4 |
| Hip Circles | Timed | 2-4 |
When seeking to enhance your martial arts skills, it is crucial to follow a comprehensive training program. This program should encompass warm-up exercises, strength training, and technique practice. Your body needs to be adequately prepared for the physical demands placed on it during training & Competition. By incorporating suitable warm-up routines into your training protocols, you can ensure that your body stays active and ready to meet the challenges ahead.
Disclaimer: It’s important to consult with a fitness professional or martial arts instructor before attempting any new workout routine, especially if you have any underlying health conditions or concerns. Always listen to your body, and modify or discontinue exercises as needed to prevent injury.
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