Karate - junbi undo

Karate

Junbi undo

Regular classes

Karate overview

Introduction

The warm-up and conditioning exercises, junbi uno, (as systemised by the great Karate Master Chojun Miyagi in the 1920's) are the result of over 1000 years of ongoing development in China and a great deal of consideration to the dual, compatible goals of developing both optimal health, and a physique suited to performing martial arts techniques. As there is no substitute for long term development by trial and error these exercises are consistent with today's knowledge of human physiology and biomechanics. Nevertheless Kancho Nenad has reviewed and modified these exercises slightly in order to bring them in line with the very latest in Sport Science knowledge and to suit the needs of the Western Lifestyle (refer to Nenad's bio for his sports science degree and other qualifications).

A brief description

These junbi undo exercises follow a logical order beginning with 'range of movement' exercises (ROM) for the toes and feet, then continue with the ankles, followed by the legs, torso, upper limbs and finally finish with ROM exercises for the neck. They are thus designed to put all of the joints through their full range of movement, exercising all parts of the body in a balanced way with a view to limbering up the joints, increasing circulation and warming up the body in preparation for hard training. Many of these exercises are essentially martial arts techniques performed slowly and combined with a specific type of breathing so that they not only improve cardiovascular health but assist in the learning and 'grooving' of practical techniques. They also serve an important function in mentally preparing you for a hard training by starting slowly so that training intensity builds in step with your level of physical arousal. Thus even on those days when you don't really feel like training by the end of the warm-up phase you're glad you came along!

In addition to warming-up the body these exercises function as conditioning exercises to improve flexibility. In fact many of the stretching exercises practised in the Academy are derived from Yoga (but have been modified and adapted for maximum efficacy and safety with the application of modern Sports Science knowledge). Finally, cooling down exercises are done at the end of a training session with a view to restoring heart-rate, breathing and circulation to normal rates and to relax and stretch the muscles to minimise post-exercise stiffness and soreness.

The exercises

Some of the exercises are set out below.

WARNING AND DISCLAIMER

The exercises are depicted on this page as a guide to students of the Academy and for general information purposes. They should be practised only under the supervision of a qualified Academy instructor or other sports/medical professional as they can be dangerous if performed incorrectly.

Toes 1:

Alternate lifting the big toes and then the small toes.

Toes 2:

Roll your toes underfoot and back.

Ankles 1:

Rock sideways from the outsides onto the insides of your feet.

Ankles 2:

Rock forwards onto the balls of your feet then back onto your heels.

Ankles 3:

Raise your knee and rotate your ankles

Ankles 4:

Push your ankle forwards and then pull it back.

Knees 1 (small circle):

Cup your hands above your knees, press back, then bend your knees slightly, making a small circle. Do the movement slowly and carefully.

Knees 2 (squat):

Cup your hands above your knees, press back, then bend your knees into a full squat, keeping your back straight and avoiding any "bounce". Do the movement slowly and carefully.

Knees 3 (preparation for sidesquat):

Spread your feet and press down on one (straightened) knee - then swap.

Sidesquat:

Squat onto one side, taking care to keep your heel on the ground and your hands inside your legs. Point the toes of the straight leg up to the ceiling.

Long zenkutsu:

Go into a long stance as pictured. Don't bounce. Keep your back straight, your front knee bent at 90 degrees (and no more) and your back knee off the ground.

Forward and backward bends:

Spread your legs apart and bend at the waist, hollowing your back, breathe in. The bend backwards, supporting yourself with your hands on your hips and tightening your buttocks and breathe out. Don't bounce.

Side stretches:

Stretch up and then over. Take care that you keep on a level plane. Don't bounce.

Turning stretch 1:

Turn and push behind you, one hand up and one hand down (as if you were pushing the wall behind you). Don't bounce.

Turning stretch 2:

Tighten your fists and swing them around your body.

Slow mae geri:

Raise your knee in a bent position in front of you with your foot parallel to the ground and your toes pulled back. Kick out extending the ankle but pulling the toes back. Retract the kick to the knee up position and then put your foot down. Repeat.

Slow mawashi geri:

Raise your knee in a bent position up to the side with your foot lower than your knee and your toes pulled back. Pivot on your supporting foot so that your knee points at your target. Kick out so that the toes reach the line of the middle of your body. Retract the kick to the knee up at the side position and then put your foot down. Repeat.

Slow yoko geri:

Raise your knee in a bent position in front of you with your foot parallel to the ground and your toes pulled back. Kick out sideways, keeping your foot parallel to the ground for as long as possible. When you have completed your kick there should be a straight line running through your leg and body. The edge of your heel should be in prominence with your heel slightly higher than your toes. Retract the kick to the knee up position and then put your foot down. Repeat.

Slow ushiro geri:

Raise your knee in a bent position in front of you with your foot parallel to the ground and your toes pulled back. Look over your shoulder and rotate your hip girdle so that your body bends forward. Kick out backwards, making sure that your knees pass each other and your leg doesn't swing out to the side. When you have completed your kick your heel should be in prominence with your toes pulled back, positioned lower than the heel, and angled slightly to the side. Retract the kick to the knee up position and then put your foot down. Repeat.

Standing stretches (front and side):

Lift your knee up to your chest and squeeze. Repeat on the side.

Standing stretches (rear):

Grab your instep and stretch your hamstring. Lean forwards and create an arc in your body.

Standing stretches (inverted):

Lift your knee, grab your foot and lower your knee downwards as you keep holding onto your foot.

Arm swings 1 (forward and back):

Tighten your fists and swing your arms forward and back.

Arm swings 2 (side to side):

Cross your arms and then lift them up at the sides until they touch above your head.

Arm swings 3 (horizontal):

Bring your arms up parallel to the floor in front of your chest and carefully "pump" the arms back leading with your elbows. On the third movement, extend your arms.

Arm swings 4 (circular):

Tighten your fist, step backward on the same side and carefully rotate your arm in a circle, forwards then backwards.

Wrist stretches 1 (both hands):

Press your hands together in a prayer position, then with fingertips pointing forwards and then downwards.

Wrist stretches 2 (kote and ura kote gaeshi):

Grab the meaty part of your right thumb with your left hand and place your left thumb on the knuckle of your right little finger - then carefully rotate your right wrist in an anti-clockwise direction.

Turn your hand over and rotate your right wrist in the opposite direction.

Repeat on left hand.