Junbi Undō 準備 運動
My elaboration of Junbi Undō, Hojo Undō and Seiro Undō
In an Okinawan Karate Dojo, Warm-up exercises are known as Junbi Undō. Within the Goju-ryu tradition of Okinawan Karate, a series of exercises have been handed down since the days of Chojun Miyagi, the tradition’s founder. These exercises are intended to not only Warm-up the body, making it ready for training, but also to engage the particular muscles and tendons used in the various techniques of Karate. They also play an additional role of focusing the mind on a particular part of the body as the routine is worked through, thus giving an early appreciation for some of the postures and feelings you are searching for in your Karate technique. Sosai Masutatsu Oyama adapted these Junbi Undō into the Kyokushin System.
Within many Western Dojo's of Karate today, the Warm-up exercises often have little in common with the mental activity that follows, neither do they always relate particularly well to the physical demands placed upon the specific muscle. In my first period of Kyokushin training (1980's) I have practiced the traditional workouts, learned from my sensei Shihan Henny Ruberg . Nowadays I train with Shihan Jan Vleesenbeek and he often starts his training with this 'old-school' Warm-up and coupling them with some good old fashioned hard work (Stamina training). So I will follow this tradition and want to introduce this way of Warm-up again, not only because it is the best way for my body, but also because it has a lot to do with the Martial (Budo) approach of Kyokushin Karate in the spirit of Sosai Masutatsu Oyama.
So my Kyokushin training always starts with a progressive Warm-up for a smooth transition from rest to vigorous activity, where each individual part of my body is exercised systematically. Then Dynamic Stretching exercises are performed to develop Stamina and strengthen my muscles. Each practice will then be concluded with the same exercises, as my Breathing is regulated and become calm again (Junbi). Before starting with my Kihon, Kata and Kumite training these preliminary exercises are sometimes folowed by supporting exercises to develope physical strength, stamina, muscle coordination, speed, endurance and posture (Hojo). In my opinion this part of the training (Warm-up in general) should be at least 10 to 20 minutes long to prepare the body for the type of Martial Arts that lies ahead.
My Kyokushin workout finally will be concluded with gradually Cool-down exercises to restore normal blood circulation and resting metabolism. This is also a good time for adding a few Static Stretches to finish my workout feeling loose and relaxed (Seiri).
In this chapter I will explain my approach to Junbi, Hojo and Seiri Undō in general, but also take notice of every part of it, so you can train it seperately.