Warm Up

REN MA Warm Up And Suburi
(Training For Basic Kendo Skills)
Train & Polish


W A R M I N G U P E X E R C I S E S


Warming-Begin by jogging around or along the room then continue with a variety of types of kendo footwork
(sliding, shuffling, stamping, short, long and circular). Concentrate on moving the feet and legs very quickly this
should warm the whole body and raise the heart rate whilst developing the foot movements required for kendo.
This set of exercises should last for about 10 minutes. Don't work too hard as this is only a warm up.
Stretching-Muscles work more efficiently and are less likely to be damaged if they are pre-stretched (never try to
stretch or pre-stretch cold muscles). The following stretches are I believe good for kendo:


GASTROCNEMIUS-Stretch forward with the LATISIMUS DORSI/TRAPEZIUS-Twist
feet parallel and the heel of the rear foot on the round as far as you can but keep the hips
floor. Mild pain should be felt in the upper half facing forward. Hold the position
of the calf muscle.
ACHILLES-Set the feet parallel and the heel OBLIQUES/SERRATUS ANTERIOR-Lean
of the rear foot on the floor. Allow the knee of over supporting your weight with one hand
the back leg to bend. Mild pain should be felt as you stretch/reach over with the other
in the lower half of the calf muscle and the hand.
Achilles tendon.
TIBIALIS ANTERIOR-Support your weight on TRICEPS & LATS DORSI-Interlock your
the front leg as you bend over your toes. This fingers and reach up and back as far as you
should stretch the top of the foot and the shin. can without letting your heels leave the floor.


HAMSTRING-Support your weight on a bent PECTORALS-Interlock your fingers and
rear leg and extend the other leg forward with reach down and back as far as you can.
your heel on the ground and the toes stretched
upwards. Pull back with the front leg as you
push it into the floor to stretch your hamstring.
QUADRICEPS-Stand on your right leg. Lift Lightly shake out arms shoulders elbows
your left leg behind and take hold of it with and wrists by flexing and rotating them.
your right hand. Push your hips forwards to
stretch the quadriceps muscles. Use the other
arm to maintain your balance.
ADDUCTORS-Stand with the feet wide apart. STERNOCLEIDOMASTOID-Stand naturally
lean over to one side and bend the knee but pull your chin in and then turn your head as
do not allow your feet to move or twist. This far as you can and hold in position.
should stretch right between the legs.
SARTORIUS/ADDUCTOR MANGUS-Turn STERNOCLEIDOMASTOID-Stand naturally
your front foot and stretch forwards. Do not pull your chin in and then tilt your head as
allow the rear foot to move or to twist. Stretch far as you can to the side. Hold in position
the groin by straightening your rear leg. and point the fingers of the opposite hand.

WAIST-With your feet shoulder width apart TRAPEZIUS/SACROSPINIALIS-Place the
rotate your hips. Do 20 each way and try not to hands behind the neck then carefully curl
let your head move position. This loosens the forward and pull in your stomach. This
sacrospinalis and maintains temperature. should stretch the spine and back of your
neck. Carefully straighten up and vigorously
rub the back of your neck.
All stretches should be held for a slow count of ten. Never bounce (ballistic stretching causes damage).


S U B U R I


JOGE BURI, NANAME BURI. Big swings to prepare and relax the arms and shoulders
SHOMEN SUBURI, RENZOKU SHOMEN SUBURI, SAYU MEN, TAI SABAKI. Cutting practice to improve:
footwork, breathing, timing, the action of the hands, posture, and the shape and direction (hasuji) of the cut
HAYA SUBURI. Include jumping backwards and forwards and swapping feet. This is a vigorous action to be used as
a final warming exercise to raise the heart rate, and as a plyometric exercise to increase the strength of all the
muscles used in the cutting action of kendo. It should be done sharply and without pause

PDF with nice visual picture available for download follow this link below
http://www.doshinkenyukai-kendo.org.uk/html/warm_up.pdf
And many more cool stuff here
http://www.doshinkenyukai-kendo.org.uk/html/advanced_shikake_and_oji.pdf
http://www.doshinkenyukai-kendo.org.uk/html/advanced_waza.pdf
http://www.doshinkenyukai-kendo.org.uk/html/aims_of_kendo.pdf
http://www.doshinkenyukai-kendo.org.uk/html/attack_defence.html
http://www.doshinkenyukai-kendo.org.uk/html/bokuto_ni_yoru_kihon.pdf
http://www.doshinkenyukai-kendo.org.uk/html/kendo_at_dskyk.pdf
http://www.doshinkenyukai-kendo.org.uk/html/kiri_kaeshi.pdf
http://www.doshinkenyukai-kendo.org.uk/html/kyu_grade_matrix.pdf
http://www.doshinkenyukai-kendo.org.uk/html/nihon_kendo_no_kata.pdf
http://www.doshinkenyukai-kendo.org.uk/html/oji_no_kihon.pdf
http://www.doshinkenyukai-kendo.org.uk/html/shikake_and_oji.pdf
http://www.doshinkenyukai-kendo.org.uk/html/shinai_kihon.pdf
http://www.doshinkenyukai-kendo.org.uk/html/shinai_kihon_keiko_ho.pdf
Kendo's Gruelling Challenge: A 45 minute (85 Mb) National Geographic documentary about the Hachidan test.
http://kendoshop.com/images/8dan.wmv