warm-up ideas please

[disgruntled]

hi, right now i am teaching a class that is a fitness class focused on martial arts and i am running out of ideas for the warm up. right now i am sticking to the warm-up that we use in muay thai. it is high cardio and intense. but i kinda get bored with it. i do it all the time already. my class likes it ok, but they are a easy going lovely bunch that are happy so long as i am pushing them to get back into shap. i want to make a new routine that is more "mine". and that way it would break up my own martial arts routine and i could do something different that day.

currently we start by running laps and breaking to do push-ups.
then we continue with either shadow boxing/junmping rope/other cardio like jumping jacks etc. with breaks to do ab exercises like sit-ups, leg lifts/circles, plank etc. then (dynamic) stretching.

ideas? i would also like ideas for more dynamic stretches.

[sirdarksol]

A few exercises that I like (or don't like, but are effective )

Kneeling: This is pretty simple, step back with one foot and lower yourself (very slowly, do not drop yourself) to the ground. The end result should be that both knees should be at a 90 degree angle, one on the ground and the other out in front of you. Keep your back straight and your hands clasped (perhaps in a meditative posture) in front of you, in order to keep you from trying to use them to support your weight. Then reverse the process to stand, and step back with the other foot.
This would be a difficult exercise for someone who is really out of shape, but great for someone who needs to strengthen their legs. Not suggested for people with knee issues.

Kenjutsu step: Not its real name, just what I call it. This is really simple. Start in a relatively natural stance, one foot forward, sixty percent of your weight on the back foot, forty on the front. Front foot faces forward, back foot outward at a comfortable angle. Knees are bent just enough to provide quite a bit of stability, and will probably be pretty exhausting at first.
Slide the front foot forward about half the span of your stance (if your feet are two feet apart, slide it forward one foot), then bring the back foot up so that you're in your original stance, just a bit forward. This is best done while doing something with your hands (lunge punches would be good). It helps teach how to move without really thinking about it, and the step is really good for the calves.

Yoga Shoulder Stretch: Again, not the real name.
Hold your right arm straight out in front of you, then turn the elbow up at a 90 degree angle (should look kind of like you're ready to arm wrestle someone).
Take the left arm, snake it under the right, up alongside the right forearm, and grasp the thumb. You should feel some tension in your shoulder. Eventually, you should be able to fully clasp your hands together as if you were praying or meditating.
Switch arms and repeat.

[disgruntled]

don't suppose any of these exercises are on youtube? i am more of a visual learner

[sirdarksol]

Afraid not.
I might be able to get pictures/videos of me doing them, though.

[disgruntled]

that would be helpful if you could

[beauty123]

Thanks! That's great!

____________________
Media & Entertainment

[hurgoll]

Every now and then tell a student to design the warm ups for class and let them come up with things.

Make a list of all the warm ups you like and put them into a Jar and draw them out to make a new and random start of class.

I liked adding Judo shoulder rolls in our laps. Just place a body bag (or anything) along the path and when you get to it you have to shoulder roll over it.

Change class to a nearby park on a nice day. Then everyone jogs to the park and is warmed up and ready to go when you get there, then jog back to the school as the cool down.

[rolltroll]

Originally Posted by hurgoll

Make a list of all the warm ups you like and put them into a Jar and draw them out to make a new and random start of class.

i do almost the same thing i just have 2 dice that each student gets to roll for the event.
i use a catch and pass routine that they seem to like. get a medicine ball and have them face a partner thats offset pass the ball side shuffle past the partner and catch it then the partner does the same up and down the room, if the ball is dropped the catcher knocks out some push ups as the thrower does curls with the ball.

[disgruntled]

that is neat, it always works better when the exercises are games

[Shirindo]

We used to have a soft ball and had the 3 instructors v the students. All they had to do was keep hold of the ball in their team through constant passing and movement. This was fun for them but also taught them awareness of their surroundings and how to work as a team.