How to do a proper warm-up

FACT: A proper warm-up routine is one the most important ingredients of any physical activity, especially marital arts training. 

Although most sports like basketball, football, soccer, baseball or tennis utilize warm-up techniques that are specific to their sport, when it comes to martial arts this practice is not as common as one would think. 

It's not to say that the martial arts or its practitioners do not have activity specific methods to do a proper warmup routine, it's just that there are so many people that do not practice a standardize  warm-up method like most coaches or athletes of team sports do. 

For example: What actions do basketball players perform when playing? 

They shoot, pass, run, jump and shuffle side to side to name a few. So is it surprising that the warm-up routine of a basketball player resembles many of the actions they are about to perform in a game?

Shouldn't this be the case in a Dojo too?

Students stretching after a good warmup.

You would think so. However in many cases there is no specific standard handed down from Sensei to student regarding "efficient/appropriate" methods of warming up.  Most practitioners just imitate their instructors during classes.  Most of the time they are not even taught how to perform a warm up at all. The funny thing about that is so many students are expected to just "know how" to lead a proper warm up at a certain stage in their training whether they were shown how to accomplish the task or NOT. 

Additionally, the idea that stretching is warming up your muscles is also quite common.

FACT: 

WARMING UP AND STRETCHING ARE NOT THE SAME THING.

So here are some of my personal views on performing a proper warm-up.

• Warming up is for the sole purpose of raising the temperature of your blood and to increase your heart rate and circulation to the point of at least %60 above your resting heart rate.
• Stretching is "stretching" and totally separate from the warm up.  "do not confuse the two as they are completely separate parts of your training.
• Stretching is for increasing flexibility, loosening and elongating the muscles and to increase the range of motion of your movements.  It is important to stretch "after" a proper warmup first.
• Warm up your body to the point of breaking a good sweat before stretching.
• USE FUNCTIONAL MOVEMENTS according to the techniques or movements you are about to perform. Example: MAE GERI, If you are to work on your kick, then you must perform exercises that will warm up the specific muscles necessary for the specified technique.

 Kick example would be: light kicking without over-extending, knee raises or light leg swings.

In comparison: Baseball players swing bats to get ready to bat. For punching, practice light movements of similar nature.

• Try a variety of actions that will serve the same purpose of the desired technique. Example: For hand techniques, rotate the shoulders, practice hiki-te lightly, punch or block lightly, use light resistance movements in similar action.
• Isolate the muscles you are about to use to perform. Example: Back-fist requires the biceps and triceps to snap in and out for an effective strike. So isolating those muscles in movements like curls or extensions is ideal to preparing for a back fist practice.
• Make sure to repeat movements at least 3 sets of eight to ensure an adequate amount of loosening and warming up has occurred.
• Start slowly then speed up your movements gradually. Do not go full blast until after the warmup, this also applies to (ROM) "range of motion"
• Warm up your body from HEAD 2 TOE or from TOE 2 HEAD. Never from the core to the limbs.
• Maintain proper movement in every action, avoid rotation of a joint that is not a ball joint like elbows or knees. Rotating your hips in moderation is okay but rotation of the knees is very damaging. SO DON'T DO IT!! 
• Change it up, try new routines regularly, Just as the mind gets bored of something, so does the body and its response to the routine lessens over time.

These are just some of my personal notes on properly warming up the body before Karate class or any other sport but not an end to all means. I would advise seeking out your own knowledge to implement in your your workouts while keeping an open mind and sticking to what makes sense. Taking note of someone else's personal experience in the matter hopefully will only help broaden your horizons.

Good luck and Good Training!!

OSS!