KENDO-ONLINE: 1. Standard Warm-Up Routine

An overview of the Rivonia Kendo Club's Standard Warm-Up routine.

Sometimes we will do some additional exercises, but this is the one that we usually follow before a session starts.

We use this as the "stretching part" of our warm-up. There is an additional "cardio" session that will follow, before we get into our Kendo and Iaido practise.

THIS VIDEO FORMS PART OF A ONLINE KENDO INSTRUCTIONAL HOMESTUDY COURSE! For more info, please mail [email protected]

This comprises the following:

1. Bouncing on the Spot (4x 8-Count)
2. Step-Ins (2x 8-Count)
3. Knees & Lower Back Stretch (2x 8-count)
4. Extended Back Stretch (2x 8-Count)
5. Body Side Stretch (2x 8-Count)
6. Around the World (2x 8-Count)
7. Achilles Tendon, Groin and Shoulder Stretch (2x 8-Count)
8. Achilles Tendon, Groin and Tricep/Lats Stretch (2x 8-Count)
9. Knee Hyper-Extension Strech (2x 8-Count)
10. Groin & Knee Hyper-Extension Strech (2x 8-Count)
11. Ankle & Wrist Rotations (4x 8-Count)
12. Knee Stretch Backwards & Forwards (2x 8-Count)
13. Knee Rotations Forwards & Backwards (3-4 per direction)
14. Hip Rotations (5-7 per direction)
15. Hip Stretch with Arms at Shoulder Height (4x 8-count)
16. Hip Stretch, Arms Pointing Towards Ceiling (4x 8-count)
17. Shoulder Rotations (5-7 per direction)
18. Shoulder Rotations, Arms Rotating in Opposite Directions
19. Neck Flexing - Backwards & Forwards
20. Neck Flexing - Left & Right
21. Neck Flexing - Side to Side
22. Neck Flexing - Semi-Circles Bottom
23. Neck Flexing - Semi-Circles Top
24. Quad Strech

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The Rivonia Kendo Club (RKC) trains Kendo and Iaido, Japanese sword-based martial arts that encourages the cultivation of the human character.

The RKC also offers, Jodo, the art of the short staff, which is the third martial arts under the auspices of the International Kendo Federation (FIK).

The RKC is a Johannesburg-based dojo in South Africa, and offers both online classes to local and international students, as well as physical / "at the dojo" classes!


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