WARM-UP

Safe Warm Up At least

RAISE: Increase body temperature, heart rate, blood flow, and respiratory rate through aerobic activity. At least
20 min
Phase 1 "Activate" the cardio-pulmonary system and prepare largeBLOOD
muscle groups
FLOW,for exertion.
20min
Phase 1
RAISE BODY TEMPERATURE, HEART RATE, AND RESPIRATORY RATE THROUGH AEROBIC ACTIVITY
The duration will depend
"Activate" theon the environment; system
cardio-pulmonary hot vs cold,
and the time of
prepare day;muscle
large morning vs evening.
groups for exertion
It is important to start with a low intensity effort, then the intensity should gradually increase.
The duration will depend on the environment: hot vs cold / the time of day: morning vs evening
It is important to start with a low intensity effort, then gradually increase the intensity

1. CARDIOVASCULAR ACTIVATION
1. CARDIOVASCULAR
Cardiovascular exercises is ACTIVATION
any exercise that raises the
Cardiovascular exercises are exer-
heart rate and respiration. It
cises that raise the heart rate and
will also increase the blood
respiration. Using large muscle
groupsflow
will throughout the body
increase the blood flow
while the
throughout using
body large muscle
thus preparing
groups.
for the upcomingThus preparing the
activity.
body for the upcoming
Jogging. Start at low High knees Butt kicks Rolling:
activity and enabling it to use intensity and progress Forward&backward
the increased amount of to medium intensity.
oxygen in the blood more
Jogging: start at low High knees Butt kicks Rolling: Over the fence: Shuffle: sideway / forward&backward
efficiently. intensity and progress forward&backward forward&backward
to medium intensity

MOBILISE BY INCREASING THE RANGE OF MOTION NECESSARY TO PERFORM THE ACTIVITY

Phase
Phase 2 2
MOBILIZE: Increase
MovementPassive
the of
Movement

Passive stretching
range of motion necessary to perform the activity.
joints
of jointsstretching (10 seconds)
(10 seconds)
Progressive dynamic stretching
Progressive dynamic stretching

2. JOINT ACTIVATION
2. JOINT ACTIVATION
Mobility exercises target specific
rangeMobility
of motion exercises
around target
major
jointsspecific range of
using controlled motion
movements
and/oraround
by stretching (passive
major joints using
stretch for 10 seconds
controlled or dynamic
movements and/or
stretching). Some of these exercises
by stretching (passive stretch
can be done while jogging slowly.
for 10 seconds or dynamic
stretching). Some of these
Quad stretch Stretching Arm circles: Arm reaches exter- Neck Movements: flexion&exten- Leg swing: forward&backward, side to side
exercises can be done while
Hip rotation in 3 the adductors forward&backward
Passive stretching: nal&internal
Ankle rotation
mobilization sion,Arm
rotation,
circles side flexion Arm reaches ER/IR Elbow flexion,
jogging slowly
different direction Ischio, adductor, psoas (rotation) (forward/backwards) 10 alternating (5 each extension and
10 count each direction direction) rotation.
Shuffles: Side, diagonal Thoracic movements Cervical movements Lumbar spine
Forward&backward

Thoracic rotation Butterfly stretch Knees to chest stretch Hamstring stretch 90/90 Kneeling stretch Pigeon pose Down dog/up dog

Dynamic stretch Thoracic rotation and Cervical - All directions

ACTIVATE & POTENTIATE BY PROGRESSING
extension Lumbar spine
movement FROM WARMING UP TO A GRADUAL INCREASE IN INTENSITY Wrist rotation.

Phase 3 Includes specific muscular exercises to prepare the body for the upcoming activity
Work on agility, balance and coordination to ensure that the body is ready to react effectively

Phase 3
ACTIVATE & POTENTIATE: Progress from warming up to a gradual increase in intensity.
Includes specific muscular exercises to prepare the body for the upcoming activity
3. CORE ACTIVATION Work on agility, balance and coordination to ensure that the body is ready to react effectively

Core exercises focus on muscles

that provide stability which will
3. CORE ACTIVATION
enable better control in more physi-
cal demanding tasks. A strong core
Core
will help exercises
prevent focus
injury and promoteon
Plank (and plank variations) Bridge (and bridge variations)
more muscles
efficient that provide
training stability
overall. Exer-
cises which
should will
focusenable better
on abdominals,
control
low back in more physical
and hips.
demanding tasks. A strong
core will help prevent injury
and promote more efficient Lumbar spine extension ITWY and alternating shoulder and leg lift variations Side plank (and slide plank variations)
training overall. Exercises
Plank Bridge Side plank Pulling crawl Shrimping
should focus on abdominals,
(and plank variations) (and bridge variations) (and slide plank
low back and hips.
variations)
Abdominal crunches Shrimping
4. MUSCULAR ACTIVATION
4. MUSCULAR
Muscle activation engagesACTIVATION
the
muscles in preparation for the
Muscle activation engages the mus-
upcoming session by
cles in preparation for the upcom-
gradually increasing the
ing session by gradually increasing
stress on the body. In a
the stress on the body. In a warm-up
warm-up
context, context,
the exercises the
performed
must exercises
avoid a stateperformed
of fatigue. must
avoid a state of fatigue.
Push-ups and Squat Lunges Prone W-T-Y
Push-ups and Push-ups variations
variations Squat Pulling crawl Lunges

5.5.AGILITY, BALANCE
AGILITY, BALANCE & COORDINATION
& COORDINATION
FocusFocus
on the on ability to change
the ability the
to change
direction
the ofdirection
the body of efficiently
the bodyand
effectively while
efficiently maintaining
and con-
effectively while
trol. This requires a combination
maintaining control.
of
This
quick reflexes, agility, balance, coor-
requires a combination of quick
dination and correct response to a
reflexes, agility, balance,
changing situation. Exercises per-
coordination and correct
formed should focus on spatial
response to a changing
awareness and instability. Single-leg stand Uchi-mata stand Side to Various
side jumping Single-legVarious
squat single leg Cartwheel Handstand
situation. Exercises performed Cartwheel – add Handstand single leg Various single leg Various single leg
should focus on spatial combinations when – add combinations exercises - 1 exercises - 2
ready) - 3 (add combinations when
(add combinations whenexercises ready)
exercises - 4
awareness and instability. ready when ready
6. JUDO SPECIFICS
6. JUDO SPECIFICS
Prepare for the specialized movement of judo by introducing Uchi-komi drills and more specific exercises.
PendingPrepare
the objective ofspecialized
for the the training, the specific
movement exercises
of judo should be Uchi-komi
by introducing adapted: drills and more specific exercises.
Training - Technical
Pending development:
the objective Uchi-komi
of the training, the in motion
specific exercises should be adapted:
Training - Technical proficiency (speed, endurance, power,):Various forms of static Uchi-komi
Training - Technical development: Uchi-komi in motion
Training - Randori:Yaku-soku-geiko
Training - Technical proficiency (speed, endurance, power,): Various forms of static Uchi-komi
Training - Ne-waza proficiency:Yaku-soku-geiko in Ne-waza – drills focusing on transition from Tachi-waza to Ne-waza
Training - Randorii: Yaku-soku-geiko.
Training - Ne- waza proficiency: Yaku Soku Geiko in ne waza – drills focusing on transition from Tachi waza to Ne waza

- THiS POSTER PRESENTS THE PRiNCiPAL PHASES TO CONSiDER WHEN PLANNiNG A WARM-UP. -
JUDOCANADA.ORG - TO ENSURE A PROPER ACTiVATiON OF THE BODY, iT iS RECOMMENDED TO FOLLOW THE ORDER OF THE CATEGORiES OUTLiNED ABOVE. -
- THE PRESENTED EXERCiSES HAVE BEEN iDENTiFiED TO HELP PREVENT COMMON JUDO iNJURiES. -
This poster presents the principal Phases to consider in a warm-up.
It highlights the order of physical activation categories to respect to ensure a proper activation of the body.
A special attention was paid to key exercises to include in a judo warm-up to prevent common judo injuries.