Stance Stability & Karate Stretches

Stance Stability & Karate Stretches

Warm-Up - Approximate Time 5 Minutes

On The Spot Jogging x 1 Minutes

Light Freestyle Sparring Attacks

In Freestyle Stance...

1. Jab Punch x 10 Each Side
2. Jab Punch, Reverse Punch x 10 Each Side
3. Back Fist, Reverse Punch x 10 Each Side

Basic Stretches - Approximate Time 5 Minutes

1. Circle Arms Forward & Backward (big range of movement)
2. Sumo Stance Stretch
3. Side Squat Stretch Both Sides
4. Hip Flexor Stretch Both Sides
5. Upward Facing Dog Stretch
6. Extended Puppy Pose Stretch (sit back as far as possible)
7. Downward Facing Dog Stretch
8. Standing Forward Bend Stretch (hamstrings stretch)
9. Scapular Range of Motion
10. Tricep Stretch Arm Across Body & Behind Head Versions
11. Neck Stretches - Side-to-Side, Left-and-Right, Up-and-Down

Stance Stability Exercises: Deep Squat Spring Up - Approximate Time 5 Minutes

1. In Deep Squat, knees together, Spring Up into a relaxed Front Stance and switch immediately x 5 Each Side
2. In Deep Squat, knees together, Spring Up into Left Downward Block, Front Stance, step Lunge Punch into Front Stance. Repeat Right Side x 5 Each Side
3. In Deep Squat, knees together, Spring Up into Left Downward Block, Front Stance, step Rising Block, Reverse Punch. Repeat Right Side x 5 Each Side
4. In Deep Squat, knees together, Spring Up into Left Downward Block, Front Stance, Reverse Punch. Step, Downward Block, Reverse Punch. Repeat Right Side x 5 Each Side

Start slow and build speed and power.

Kata - Approximate Time 15 Minutes

1. Choose a Kata to do once all the way through.
2. Choose a Kata and practice sequences of 5 to 10 techniques from it, 3 to 5 times. Gradually, increase the speed and power. Focus, in particular, on the turns of the Kata. Really think about where your foot is landing and consciously place it where it needs to be before repeating it fast again.

Important Stretches for Karate - Approximate Time 5 Minutes

Spend 30 Seconds in Each Stretch

1. Low Squat, Feet Flat
2. Garland Pose
3. Hip Opening Stretch - Knees on the Floor, Legs Wide Sat Up
4. Hip Opening Stretch - Knees on the Floor, Legs Wide Lying Forward
5. Glute Stretch
6. Side Kick Leg-on-the-Wall Stretch Each Leg

Warm Down with Yoga Poses & Stretches - Approximate Time 15 Minutes

1. Extended Hand-To-Big-Toe Pose - Left & Right for 20 Seconds Each
2. Wide Angle Seated Bend - Front, Left & Right
3. Wide Angle Seated Revolved Head-To-Knee - Left & Right
4. Seated Forward Bend
5. Bound Angle Pose
6. Half Lord of the Fishes Stretch - Left & Right
7. Low Lunge Pose - Left & Right
8. Forward Splits Each Side
9. Upward Facing Dog Stretch
10. Extended Puppy Pose Stretch (sit back as far as possible)
11. Reclining Hero Pose
12. Reclining Spinal Twist - Left & Right
13. Cow Face Pose - Left & Right
14. Supported Shoulder Stand
15. Plow Pose
16. Cow Pose
17. Cat Pose
18. Downward Facing Dog Pose
19. Standing Forward Bend Stretch (hamstrings stretch)
20. Scapular Range of Motion
21. Tricep Stretch Arm Across Body & Behind Head Versions
22. Neck Stretches - Side-to-Side, Left-and-Right, Up-and-Down

Additional & Recommended Steps for Improved Performance, Immune & Wellness

Massage Roller 

I recommend using a massage roller daily, even if it’s for only 30 seconds. This helps further reduce the likelihood of injuries and back pain. Look out for more information on this soon.

Nutrition

If you’re a serious competitor/karate-ka, I would urge you to use nutrition recovery and muscle repair products around your training for better performance and improved health. I choose to use a good quality product that has been approved by Informed Sport. If you want to know what I use, just ask. The sports range I use also allow me to get 25-50% off as an ambassador. If you’d like to know how to become an ambassador, drop me a message.

If you’re not sure of any exercises, just drop me a message. Most of the exercises can be found if you google them.

If you cannot do some of the stretches, try to do an easier version. If you need help with this, just drop me a message.

Message me for a FREE PDF of the workout routine.

#passionforkata #karate #kata #shotokan #shitoryu #gojuryu #wadoryu #kyokushinkai #fitness #strength #power #speed #stretch #yoga #coreconditioning #fitat50 #nutrition #protein #repair #recovery #refuel #hydration #welsh #british #european #belief #meditation #balance #kicks #abs