Warm-up Standard
The purpose of a warm-up is to prepare the body for the demands of the immediate training at hand. While further conditioning may be necessary or desirable that is not and should not be a part of of the warm-up. Individuals who find that warm-up performance indicates a need for greater cardio-vascular development, strength training or increased flexibility need to pursue this in a separate venue.
The following methods are found across a broad range of Korean martial arts. They are collected here, in this particular order as they are used at the YONG SUL KWAN at its home dochang in Taejeon, SK. for every single class and have been for a great many years. While it is traditional for a regular class to follow-up the performance of these methods with the execution of its full line of kicks and strikes, these have been excluded here as representing a particular approach unique to that heritage. These methods are presented here only as representative of these methods common to nearly all Korean arts in one way or another. *
1. BOW
2. KNEELING TOES CROSSED, MEDITATION
3. HIT DAN JUN WITH EACH FIST
4. CLAP HANDS, HEAD RUBBING, NECK
5. STANDING DAN JUN BREATHING
6. NECK ROLLING; 8x to the right; 8x to the left
7. HIP ROTATION; 8x to the right; 8x to the left
8. KNEE ROTATION; 8x to the right; 8x to the left
9. ARM SWINGING; 8x to the front; 8x to the back
10. BENDING BACK; OPEN CHEST; Upper Body
11. BENDING BACK; OPEN CHEST; Lower Body
12. KNEE BENDS
13.SHORT HAMSTRING STRETCH
14. LONG ADDUCTOR STRETCH
15.BUTTERFLY STRETCH FORWARD
16. ANKLE ROLLING; LEG EXTENSIONS; Right
17. ANKLE ROLLING, LEG EXTENSIONS; Left18. FEET TOGETHER; LONG STRETCH FORWARD
19. LEGS APART STRETCH; Right
20. LEGS APART STRETCH; Left
21. LEGS APART STRETCH; Middle
22. ROLLING FEET OVER HEAD
23. SITTING ON HEELS, CLASP HANDS, ROTATE WRISTS
24. PALM STRETCH; Right and Left
25. ON KNEES; HANDS ON HEAD; CURL FORWARD; Forehead to the floor.
26. ON KNEES; HANDS ON HEAD; STRETCH TO EACH SIDE; elbows to the floor
27. TIGER STRETCH; TIGER PUSH-UPS
Relax in "Child Pose".
* Of equal inportance but often disregarded is the need for a "cool-down" period. To meet this need PAL DAN KUM or "eight pieces of brocade" is a fine activity and can be found in the Forms area of this site.