003-1: General

003-1001: Warm-Ups
Warming up with a combination of one of the below patterns, a short fundamental kata (like Sanchin or Tensho), and Kihon-Waza is how classes are structured normally. This can be adapted to each sensei's style, and for each cohorts nuances. 
 Standard warmup 
 Designed for kids karate primarily, focus on energy & cardio. 
 
 [TBC] 
 
 Alternate warmup 
 Designed for adults primarily, focus on stretching & blood-flow. 
 Each dot point is repeated for 30secs: 
 
 With shoulders straight, rotate neck clockwise until a stretch is felt. Hold for 5secs, then release. Repeat counter-clockwise. 
 Rotate both arms forward (windmill) 10 times, then repeat backwards. 
 With arms raised to shoulder level (joint is flat), rotate torso clockwise until a stretch is felt. Hold for 5secs, then release. Repeat counter-clockwise. 
 Raise both arms above body. Roll clockwise at the hip until arms are back pointing upwards. Repeat counter-clockwise. 
 With a wall as support, swing leg up until level with hip then back pointing downwards. Repeat 10 times, then swap legs. 
 With a wall as support, raise leg and rotate foot at ankle. Rotate 10 times, then repeat on right leg.