Unless you try to do something beyond what you have already mastered, you will never grow.
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Ronald E. Osborn
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Stretches and General Flexibility Exercises
Stretches
Seven Point Stretch: Begin standing with feet spaced squarely underneath your body about shoulder width apart.
First Point: Bend at the waist and try to touch the floor with your both palms at the same time without bending the knees. If you can not touch the floor without bending the knees, just bend as far as you can. Each time you breath out, stretch down a little farther. DO NOT BOUNCE! Stretch smoothly. Hold this position for at least five seconds.
Second Point: While still bending in the position you finished the first point, grab each ankle and pull yourself down farther without bending your knees. Once again, bend a little deeper each time you breath out and DO NOT BOUNCE. Hold this position for at least five seconds.
Third Point: Release the grip on your ankles, straighten up and bend backwards raising your hands over your head and looking up at the ceiling and behind you. Bend as far backwards as you can while looking upward. Reach as far backward with your hands as you can. Hold this position for at least five seconds.
Fourth Point: Straighten up to an upright position. Bend at the waist to the right side, placing the right forearm along the right side at the waist. Put the left hand over your head with the thumb pointing downward toward the floor. This is a "tea kettle" position. Bend as far to the right as possible while keeping the body in line front to back. Hold this position for five seconds.
Fifth Point: Straighten up to an upright position and bend at the waist to the left side. This replicates the fourth point, to the left. Hold this position for five seconds.
Sixth Point: Straighten up to an upright position. Raise both arms to shoulder level directly in front of your body, keeping the elbows slightly bent. Twist to the right as far as you can. During the twist, twist your right wrist so that you can look at the top of the wrist as if you were looking at a watch. Hold this position for five seconds.
Seventh Point: Straighten to a netural position, then twist to the left as in point six. Hold this position for five seconds.
Repeat the entire sequence five times.
Spread Leg Stretch: Begin from a seated position with legs straight and spread as far as possible. Keep knees straight throughout this stretch.
First Point: Reach with the right hand OVER the toes on the right foot and grip the ball of the right foot. Keep knee straight, or straighten it if you have to bend the leg to grip the foot. Bend at the waist and try to touch your nose to your right knee. DO NOT BOUNCE! Bend deeper each time you exhale. Bend as far as possible and hold that position for five seconds. Release your foot and return to an upright sitting position.
Second Point: Reach with the left hand OVER the toes on the left foot and grip the ball of the left foot. Keep the knee straight, or straighten it out if you have to bend the leg to get the grip. Bend at the waist and try to touch your nose to your left knee. DO NOT BOUNCE! Bend deeper each time you breath out. Bend as far as you can, hold for five seconds. Release your foot and return to the upright position.
Third Point: Bend at the waist directly forward. Grip your right ankle with your right hand, grip the left ankle with the left hand. KEEP KNEES STRAIGHT! Bend as far forward as possible, trying to touch the floor between your thighs with your nose. DO NOT BOUNCE! Each time you exhale, bend a little deeper unitl you gan not bend any farther. Hold this position for five seconds. Release and return to the upright seated position.
Repeat the entire sequence five times.
Butterfly Stretch: Begin in a seated position. Bring both feet twoard your groin, placing the sole of the right foot next to the sole of the lfef foot.
Grab your right ankle with your right hand and your left ankle with your left hand. Pull the feet as far into your groin as possible, keeping the soles of the feet touching. Continue to hold your ankles while placing your elbows on your knees (right elbow on right knee and left elbow on left knee). Lean forward slightly and press down on the knees with your elbows while pulling your ankles into your groin. Press the knees as far as possible, striving to lay your lower legs flat on the floor. Hold this position for five seconds then release.
Repeat five times.
Flexibility Exercises:
Knee Rotation: Begin from a standing position with feet and legs together.
Bend forwared and place your right kand on your right kneecap and your left hand on your left kneecap. Keeping knees straight and together, rotate them clockwise in circles twenty-five times. Then rotate them counterclockwise in circles twenty-five times. Release the grip on your knees and return to a straight standing position.
Hip Rotation: Begin from a standing position with feet about shoulder width apart.
Place your right hand on your right hip at belt level and you left hand on your left hip at belt level. Rotate your hips clockwise in circles twenty-five times then counterclockwise twenty-five times. Release your hands and return to a natural standing position.
Shoulder Rotation: Begin from a standing position wiht legs straight and feet about shoulder width apart.
Place your left hand on your belt at the left side and the right hand on the belt at the right side. Roll your shoulders up and forward then down and backward in a full circle. Repeat twenty-five times.
In the same position as described above, roll your shoulders up and to the rear then down and forward in a full circle. Repeat twenty-five times.
Head Twist: Begin from a standing position with the legs straight and feet about shoulder width apart.
Place your left hand on your left side at belt level and your right hand on your right side at belt level.
Twist your head to the right twice, then to the left twice. This movement is similar to shaking your head in a sequence as if indicating "NO". Shaking head twice to the right and twice to the left is one repetition.
Repeat twenty-five times.
Head Nod: Begin from a standing position wiht the legs straight and feet about shoulder width apart.
Place your left hand on your left side at belt level and your right hand on your right side at belt level.
Nod your head forward twice and to the rear twice as if shaking your head and indicating "YES". Noding twice forward and twice to the rear is one repetition.
Repeat twenty-five times.
Wrist Rotations: Begin from a standing position with legs straight and feet about shoulder width apart.
Hold arms down along the sides, bent at the elbows so that the forearms and hands are out in front of the stomach but spread about 10 to 12 inches apart. Rotate both hands at the same time, the right hand in a clockwise direction and the left hand in a counter clockwise direction. Rotate about twenty-five times then reverse directions and rotate another twenty-five times.
Arm Rotations: Begin from a standing position with the legs straight and the feet spread about shoulder width apart.
Extend your arms straight out to the sides at shoulder height with palms up.
Rotate arms forward in small circles keeping palms up twenty-five times.
Rotate arms forward in large circles keeping palms up twenty-five times.
Rotate arms backward in small circles keeping palms up twenty-five times.
Rotate arms backward in large circles keeping palms up twenty-five times.
Elbow Rotations: Begin from a standing position with the legs straight and the feet spread about shoulder width apart.
Extend your arms straight out to the sides at shoulder height but bent at the elbows so that the forearms are pointing forward. Make hands into fists.
Keep upper arms still and rotate the forearms as if they were propellers on an airplane.
Rotate the forearms twenty-five times in one direction then twenty-five times in the other direction.
Low Seated Twists: Begin from a seated position with legs straight and spread as far apart as possible.
Place your right hand flat on the floor between your right hip and right shoulder. Twist the upper body to the right, bringing your left arm up and over your chest and placing the left hand palm down on the floor next to the right hand. Try to keep the hips flat on the floor, the twist should affect only the upper trunk. Try to put your nose down onto the back of your left hand. Hold this position for one or two seconds, then reverse the twist to the left. This is done by moving the left hand to the left side of the body between the left hip and left shoulder. Once it is in position, swing the right hand up and over the chest bringing it onto the floor next to the left hand. Once again try to leave the hips in contact with the floor and place the nose onto the back of the right hand. One twist to the right and one to the left is one repetition.
Repeat at least ten times.
High Seated Twists: Begin from a seated position with legs straight and the feet spread as far apart as possible.
Place your right hand onto the floor, palm down, between the right hip and right shoulder at a distance that will allow you to prop up onto the right arm. Swing the left arm up and over the chest reaching as high and as far to the right as possible while proping on the right hand and keeping your hips as flat on the floor as possible. The aim is to twist the upper trunk. Hold this position for one or two seconds then reverse it to the left. One twist to the right and one to the left constitutes one repetition.
Repeat at least ten times.
Ankle Rolls: Begin from a seated position with legs extended straight forward and legs together.
Cross the right leg over the left just above the left knee. Rest the right leg on the left lower thigh so that the ankle is extended just past the left leg. Grip the toes of the right foot with the left hand and the right leg just above the ankle with the right hand. Rotate the toes and the foot in in a clockwise direction for ten rotations, then rotate it in a counter clockwise direction for ten rotations.
Repeat with the left leg and ankle.
Strength Building Exercises
Lower Body:
Calf Raises: Begin in a standing position with legs straight and together.
Stand with the balls of both feet on a short peice of lumber (2"x4"x12") and hells on the floor.
Raise the heels off the floor and put the full weight of your body onto the balls of the feet. Be sure that the feet are far enough onto the board so as to prevent it from flipping out from under your feet. Hold this position for five seconds. Slowly lower your heel back to the floor, hold this position for five second. Repeat twenty-five times.
Knee Bends: Begin in standing position with teh legs straight and the feet about shoulder width apart.
Raise arms straight out from the shoulders, arms straight and palms down.
Lower the body by bending the legs at the knees, moving your weight onto your toes. DO NOT BEND KNEES BEYOND 90 DEGREES. Hold this position for three to five seconds.
Raise your body back to a standing position and lower your arms so that the hands are near the hips.
Repeat ten times.
Mid Section:
Sit Ups: Begin in a seated position with legs together and extended straight forward.
Cross arms at the wrists resting on your chest. Bend knees approximately 45 degrees and spread feet about ten to twelve inches apart.
Raise upper body, using the muscles in your abdomen only, until your elbows touch your knees. DO NOT SIT COMPLETELY UPRIGHT. Hold this position for three to five seconds. The return your upper body to the floor.
Repeat twenty-five times.
Upper Body:
Push Ups: Begin by lying on the floor with legs together and hands on the floor near the shouldgers.
Push your body up while straightening your arms out. Hold in this position for five seconds, then lower your body so that your nose touches the floor but the rest of the body is elevated. In this position all that should be touching the floor is your nose,hands and toes. Hold in this position for five seconds.
Repeat twenty-five times.
Judo Specific Exercises
DO NOT PRACTICE JUDO TECHNIQUES AT HOME UNLESS INSTRUCTED TO DO SO BY THE HEAD COACH OR SENSEI.
Judo Knee Bends: Start in a standing position with legs straight and feet about shoulder width apart.
Raise both arms so that the hands are at the right side of your neck as if grabbing your collar.
While keeping your back straight, drop your hips by bending the knees. Bend the knees ninety degrees, but no lower.
In this position, you shoud have your head straight over your hips, NOT forward over the knees.
Immediately raise your hips by straightening you knees and dropping your upper body forward. When your legs are straight, you should be bent over at the waist so that your head is near your knees. In this position, rotate your upper body to the left so that you right elbow touches your left knee.
Straighten your body so that you are standing straight again.
Move your hands to the left side of your neck and repeate the knee bend, but rotate your upper body to the right at the end.
One knee bend rotating to the right and one to the left constitutes one repetition.
Repeat ten times