LET’S TALK ABOUT IT

A good warm-up helps in better performance and decreases the aches and pains most people
experience. The warm-up prepares the muscles for exercise and allows oxygen supply to ready
itself for what is to come. Studies show that muscles perform best than they are warmer than
normal body temperature. Exercises that can be used for warm-up include cycling, walking, or
skiing until one begins to break a slight sweat. This usually takes about 5-10 minutes or if using
target heart rate, until it reaches about 50-60% of maximum heart rate.

Warming up is essential when you are about to practice judo because it raises your body
temperature and increases blood flow to the muscles you will use during training. You may be
asked to jump a rope for five minutes before stretching in order to begin the process of
increasing your body’s core temperature.

As a rule of the thumb, you should choose an activity that warms up the muscles you will
be using, but since judo is a full-body activity, specific protocols must be followed. A properly
structures warm-up will include cardiovascular activity, stretching, and sport-specific activities.

You should stretch when you wake up in the morning and again at night to improve your
flexibility. Instructors will always ask you to stretch before and after classes to reduce the
possible injuries that can arise due to tight muscles and tendons.

Warming UP Essentials

First: Start with your head

 Place your right hand over your head, touching your left ear.
Slowly pull down your head to your right side and count one (1)
to ten (10). Do the same with your left side.
 Place your right hand over your head and slowly pull down your
head forward. Do the same counting. Put your hands together
(as if you are to pray) and place it on your chin. Slowly push your
head up with the same counting.
 Place your hands on your waist, rotate your head to your right
five (5) times and do the same going to the left side.

Second: Arms

 Clip your both palms, left hand on the dorsal (back of the right
palm), raise you hands together and stretch up with ten(10)
counts. Bend to your left, then to your right with the same
counting.
 Stretch your right arm, left hand clipping it to your left side and
try to pull to your left side your right arm with ten counts. Do
the same for the left hand.
 Raise your right hand, place it at your back, with your elbow
pointing upward. Use your left hand to pull your right elbow
 toward your left side with ten counting. Do the same with the
left hand.
 Rotate your both hands forward with ten counts and do it
backwards with the same counting.
 Raise both hand on your chest, with elbows pointing outward,
then twist your body to your right side with ten counts and to
your left side.

Third: Hips

 Place both hands on your hips and push your hip to your left side
with ten counts and do the same to the right side.
 With both hands on your waist, push your hip forward with ten
counts and bend forward with the same counting.
 Still both hands on your waist, rotate your waist to your right
with ten counts and to your left with the same counting.

Fourth: Knee and Legs

 In a squat position, bend your left leg and stretch your right,
facing in front leg with ten counts. Do the same with the left leg.
Repeat the same, but this time, raise your toes (toes up). Start
with your right foot and then your left foot.
 Stand and face your right side. Stretch back your left foot, bend
forward your right foot with both hands on your right lap with
ten counts. Turn around and do the same to the left foot.
Stretch both foot and try to split. You can count five only. Slowly
sit down with stretched feet. Raise your right hand over your
head, bending towards your left side with ten counts. Do the
same to your right side.
 Place both foot in front (feet together) then bend forward. Your
forehead should touch your knees and count one to ten.
 Come to keeling position and count one to ten. Slowly stand and
hold your knees and rotate to your right with ten counts then
rotate towards left side.

Fifth: Toes

 Rotate your right toe first with 8 counts and do it reverse with
the same counting
 Followed by your left toe with 8 counts and do it reverse with
the same counting

Push ups and Sit ups

Sit ups minimum 30 reps

1. Lie flat on your back on the floor with your knees bent at 90 degrees and
feet flat on the floor.
2. Extend your arms and place your palms on your thighs.
3. Tighten your core and press your lower back into the mat.
4. Slowly curl the torso, raising your head and shoulders and sliding your
hands along your thighs until they reach your knees.
5. Lower your head and shoulders back down to the floor.
6. Repeat in a smooth motion until you have completed your set.
7. Remember to breathe out as you curl up, breathe in as you return to the
floor.

2. Jumping Jack and Squat Trust

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4. Jumping Jack minimum 30 reps

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7.

8.

9. STARTING POSITION:

10. Stand straight with your feet shoulder width apart.

11. MOVEMENT:

12. With a jump, separate the feet wider than shoulder with apart and raise your hands just above your
head. With another jump, return to the starting position.

13. Squat Trust Minimum 30 reps

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17. Note: For the following gymnastic skills, please find a safe place to practice. Be sure to follow the
proper way of performing based on the illustration below. However, if you are not capable and
confident to do the said task without supervision, this illustration will just serve as your reference.

18. Front Back Hand stand and Roll

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25. Front and back roll Straight leg
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29. Front and back roll open legs or straddle
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34. Hands stand and Roll
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38. Hands Spring
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46. Cool down enables the body cardiovascular system to gradually return to
normal, preferably over a 5-10 minutes period. Bringing work-out to an abrupt
halt can cause light headaches because blood will pool in the legs is working is
abruptly stopped. Intense exercise is lowered gradually over a period of time.
Warm-up and cool down are as the activity phase. Both can prevent common
injuries.
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48. Note: These are not the only exercises that can be done before and after training. There
can be other more exercises that players can do. This is only a guide
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