How to Warm Up and Stretch for Kung Fu

Kung fu's effectiveness depends on the trainee's level of flexibility and physical conditioning. Essential to this preparation is an intensive and thorough warm up and stretching session that should last at least 15 minutes. Warm up and stretch properly for kung fu to get everything moving.

Difficulty: Moderate

Instructions

1. Warm up with some moderate intensity calisthenics such as jumping jacks, medium-paced running or running in place for roughly 10 minutes.

2. Start doing dynamic and ballistic stretches on all your body parts, beginning with the center and moving outwards. Do hip circles to get going and then move on to shoulder swings, forearm stretch and then opening and closing your fists to stretch your fingers. Do front kicks with your knee straight to stretch your legs dynamically. Then kick up behind you to stretch the quads.

3. Focus on a few important static stretches such as a static hamstring stretch in which you stand with legs spread and bend at the waist to touch the ground. After that, put your feet together and plant your hands on the ground. Raise your butt into the air and lean back to stretch your calves and lower back.

4. Continue with basic exercises such as pushups and air squats. Then moves on to high rep sets of various kung fu kicks including the front kick, roundhouse and sidekick. With your leg straight make kicking circles with each leg, first moving in an inward direction (toward the stationary leg) and then outwards.

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