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GUIDELINES

*Pre-Workout Stretch: Stretch after a light warm-up, before practicing karate.

Goal is to prevent injury!

• Dragons should hold each stretch for a 5 count
• Kids & Adults should hold each stretch for a 8 count

*Post-Workout Stretch: Stretch when muscles are warm & loose, after practicing karate.

Goal is to increase flexibility!

• Hold each stretch for 30 seconds -- breathe and relax deeper & deeper into the stretch.

*Strength Training:

Goal is to increase strength!

BASIC STRETCHING

Feet together - Reach for the ceiling (on tip toes)

Bend at the waist - Reach for the floor (legs straight)

Straddle Stretch - Feet twice as wide as your shoulders (legs straight)

Reach hands between feet (nose to the floor)

Reach hands to one foot (nose to your knee)

Reach hands to other foot

Tricky Stretch - Bend one knee and keep the other leg straight

Bend the other knee

(*optional) Center Split - Feet as far apart as possible (use hands for balance)

Sit down and...

Butterfly Stretch - Feet together

Slowly push your knees down with your elbows

(*dragons only*) Flap your knees like butterfly wings

1/2 Butterfly Stretch - Straighten out one leg, keep the other leg bent

Reach out for your straight foot with both hands (nose to your knee)

Switch feet and reach out for your straight foot

Pike Stretch - Both feet straight out in front, reach for your feet with both hands (nose to your knees)

Seated Straddle Stretch - Feet as far apart as possible (legs straight)

Reach hands between feet (nose to the floor)

Reach hands to one foot (nose to your knee)

Reach hands to other foot

Flamingos (knee points down) - Hold onto one foot & try not to hop for 10 seconds

Switch feet

BASIC STRENGTH

Dragon Push-Ups

• Lay down on your belly
• Straighten your arms for a good push-up (backs straight & bellies off the floor)
• Bend your arms and lay down on your belly
• *Do at least 5 times. On the last one hold for a count of 10.

Dragon Boat

• Lay down on your back
• Lift your arms and legs up off the floor and hold for a count of 10 (botttoms are the only thing touching the floor)
• Lay down on your back
  

Push-Ups

• *Goal is to do at least 10 *correct* push-ups for every belt level. (White belts = 10, Yellow belts = 20, Orange belts = 30...)

Crunches

• *Goal is to do at least 10 *correct* crunches for every belt level. (White belts = 10, Yellow belts = 20, Orange belts = 30...)