The warm-up

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With the pleasant participation of Frederic VERDIER

Blue belt of Ryu Self Defense

Federal instructor of Karate

1. Why to warm up?

The warm-up has two objectives :

To accelerate the great functions of the body (all the cardiovascular system) in order to increase the blood flow to provide oxygen necessary to the effort.
To develop the factors of execution (flexibility, ease, muscular extensibility, tonic force and dynamics) in order to raise the temperature of the body and to lubricate the articulations.

It is necessary to take account of the difference between the children and the adults : the warm-up, the courses and pedagogy must be adapted because a child is not a miniature adult. This one has anatomical and psychological characteristics which are clean for him, with each stage of its evolution.

2. Course of the warm-up

	Race around the tatami (5 turns) with various exercises : heel-buttocks, gone up knees, aîles of pigeon, behind, on the sides. If the warm-up takes place the morning, it must be longer ; especially in winter. Beginning at the end of the course, it is necessary always well to breathe especially for the warm-up and the easings. For the warm-up of the children, it is necessary to privilege the play not to weary them. It is necessary also that the warm-up is less long and with more frequent pauses (ludic pauses, rehydration). The warm-up is very significant for the coordination of their movements.
	Exercises in opposition : arm in a direction, leg in the other ; then alternate movement. Circles with the arms. Movement of the head (never of circomduction - circular mouvement- for not to damage the cervical).
	On the spot : leg on a side then other. Movements of the knees (especially not in first, with "cold") : interior, outside, diagonal. Balance : movement of the legs in circle to overheat the knees.
	Stretchings of the shoulders.
	Stretchings of the legs (in position of inflection, the knees should not exceed the big toe of the foot not to compress the articulation).
	Movement : one strikes with the dish of the foot the palm of the opposite hand (by behind then by front). Arm : one moves the arms while raising them above the head. Wrist : joined hands (the front armlevers must be touched), one moves the wrists to overheat them. Ankles : the end of the foot on the ground, without pressing on the foot, one turns.
	Relaxings (stretchings maintained to soften the muscles) : If there are no easings at the end of the course, the muscles were tight up ; there is then risk of tear. Great variation with the hands on the ground in front of oneself (to be maintained a few seconds). Isometric pumps (more adapted than the dynamic pumps). The isometric pumps force less on the articulations and develop the muscular endurance. The dynamic pumps are ridges to develop the explosiveness of the muscle.
	The butterfly (the knees should not be moving because that damages the ligaments on the level of the femur). Hands on the ground, one bends down by folding the knees.
	Hands on the end of the feet, one leans slightly ahead ; the back must remain right. A folded leg, the other tended behind, the right but ahead leaning back not to make pressure with the bottom of the spinal column.
	End of the lesson : return to a state of calm. Lengthened on the ground during a few moments. One rests before going to the shower, which should not be taken hot (tepid) to avoid smelling itself badly (risk of cardiovascular problems).
	The warm-up of the children must be ludic. Ex: one must touch the shoulders of his partner while moving. The children should not make pumps before the fourteen years age and do not have to make muscle-development exercises.

This book is recommended to you :
	Guide stretchings of the sportsman by Christophe Geoffroy Preface G. Houlier and C. Damanio The Councils of Dr. J-m Tag

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