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Training
at home can be a great way to improve and strengthen what you have
learned in the dojo. Nothing can replace the teachings of the sensei,
the following information is meant to help enhance and improve your
performance while practicing kendo in the dojo. Our kendo training
guide is specifically for people who want to squeeze in 15 to 30
minutes of kendo practice in each day. The following exercises are
meant to be a maintenance/basic routine.
Getting the most out of exercises: Repetitions
for striking, weights and other non-stretching exercises should
continue until you reach your maximum repetitions, take
frequent 1 minute rest periods in between exercises.
Materials List: wear loose clothing, shinai, full
length mirror, barbell weight set, motivation music, kendo video,
water
Warm
Up
| -Music,
Kendo Videos |
| Music
is a way to quickly prepare your body and mind for exercising.
The same can be said for hearing the sound of kendo matches,
immediately prepares your body and mind for the coming activity.
Watching kendo videos is also a quick way to prepare for your
exercise. Use this technique as a method to either relax during
a stressful event or get motivated. |
| -Stretching |
All
stretching should be done slowly, at the peak of the stretch
held for a few seconds, without any bouncing in place,
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| Leg
Stretch, I found that this particular leg stretch
a great time saver, stretch two legs at one time! Slowly
lower self so that you can grab your ankles, slowly hold
that position. Release your ankle hold and rise, repeat
again. Never bounce in this posture. |
Achilles/Leg
Stretch, This classic kendo achilles stretching
exercise is great because it also encourages good kendo
'body upright' posture. The illustation shows the left
with heel down, for stretching the achilles. Alternate
left foot foward, right foot forward to stretch both
left and right side achilles. Always stretch slowly,
never bounce in the posture while stretching. |
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| Arm
Stretch, This arm stretch feels good, like the
after you wake up morning stretch. Slowly clasp your fingers
together extending them above your head and hold. |
Arm
Stretch, Stretch both right and left sides. |
|
| -Calf
crunches |
I
developed this calf exercise to improve my footwork, I hope
you find it beneficial. These calf exercises will make you feel
the burn in less than a minute. Perform as many repetitions
as possible rest a couple of minutes and continue with a few
more reps.
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1.
Start with feet shoulder width apart.
2. Slowly lift your heel slightly off
the floor, pushing from the balls of your feet, toes
are relaxed.
3. Slowly and fully lift up your heel
as far as possible, then slowly lower
your heel to just slightly off the floor (1 rep) do
not let your heels touch the floor until you are finished
with this exercise. |
|
| -Sit-Ups |
| Sit-up
crunches are great for strengthening your back and torso. Do
as many repetitions as possible increasing the number you do
by ten each time, for as long as you have time for. |
Weights
| -Just
the basics |
| The
following weight exercises are very specific to kendo arm strengthening,
there are many in this category the following are just a few.
The weight of a shinai should not be a factor in a kendo match
and you should be able to use and "wield your shinai like
chop sticks". |
| -Wrist
Curl |
| Pick
up the barbell in a underhand grip, hands
less than a shoulder-width apart. Sit on a bench or chair
with your fore arms resting on your knees, wrists placed forward
of the knees.
1. Bend your wrists back and allow the weight bar to roll
down to your finger tips.
2. When the wrists are fully bent, reverse the direction bringing
your wrists up.
3. Continue bringing up your wrists as high as possible.
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| -Reverse
Wrist Curl |
Pick
up the barbell in a overhand grip, hands
less than a shoulder-width apart. Sit on a bench or chair
with your fore arms resting on your knees, wrists placed forward
of the knees.
1. Bend your wrists down as far as possible.
2. Bring your wrists back up as high as possible without using
your arms.
|
| -Triceps
Press |
This
triceps press can be done while sitting or standing. With your
feet shoulders width apart, grasp the barbell your hands close
together but not touching in a overhand grip and press the weights
above your head.
1. Lower the bar behind your head as far as possible, keeping
your elbows pointed up and arms close to your head.
2. Raise the bar above your head to the start position.
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Posture
and footwork
| -The
kendo posture line and footwork |
Use
a full length mirror to watch yourself practice footwork with
a shinai without any up and down movement of your head. This
exercise is very useful in presenting your opponent with a very
small movement profile to see or react to, especially when moving
forward.
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Striking
| -Striking
exercises, Suburi |
Most
people can complete a session of 100 suburis, increase the number
of suburis you can complete in a session by 10 each time and
work up to as many as you have time for. Always make sure your
movement is one continuous strike, without stopping the footwork
rhythm of the strike stop your shinai momentarily when you have
extended your arm fully to strike men.
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Kendo
exercises you can do at home:
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Cool
Down
| -Walk |
| Cool
down, and lower your heart rate by walking for about five minutes,
all the while drinking water. |
Conclusion
| -Mix
it up, Have fun |
| Although
working out does have a purpose and a goal you should strive
to make it enjoyable and fun, varying the exercises and watching
kendo videos before or after a workout. Always pay careful attention
to striking properly, correct footwork, perfect posture and
concentration. It has been shown that having a positive frame
of mind makes the workout go faster, and improvements more dramatic.
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