Hi Judokas!
We miss having everyone at the dojo during this lockdown period! But, we hope that your Judo practice still continues on from the safety of home.
Here is a Judo workout you can do at home.
WARM UPS (these exercises can be done for your choice of time and reps)
1) Skipping
2) Push Ups
3) Core - Sit Ups & Russian Twists
4) Hip Extensions (warming up the back fall movement)
5) Legs - Calve Raises, Squats and Lunges
SHADOW WORK/ SHADOW UCHI KOMI
Shadow any technique(s) that you may know from our regular Judo training sessions. In this video Luca Sensei demostrates a few techniques and how you can use some props at home to help with your footwork and visualisation!
Do 10-20 reps on each side. Once you're warmed up with the footwork, make sure to do them with focus and sharply. Shadow work should get you working hard!
RESISTANCE BAND WORK:
If you have a resistance band at home, this is a great bit of equipment to help with developing strength and speed in some Judo specific movements.
CONDITIONING CIRCUIT:
Challenge yourself with a 3-5 minute conditioning circuit, incorporating all the resistance band exercises you just work on - 30 seconds of sprints (on the spot) ; 30 seconds band work (no rest)
JUDO BELT:
Work your grip strength and upper body strength using your Judo belt. You will need a sturdy structure to do a safe pull up on.
Luca sensei demonstrates some exercises you can do with your belt!
COOL DOWN & STRETCHING:
Always finishing each hard session with a good cool down and stretch, Luca Sensei takes you through some of his go to stretches post Judo training.
We hope you enjoyed this video! Be sure to like, comment and subscribe for more content like this!
Our content is created with our members in mind, but we have decided to share some of them publicly as well should any practitioner find them useful or just to inspire some home workout ideas while we're all in self isolation/lockdown.
Stay healthy and safe!
UPDATE: Part 2 OUT NOW! • Judo Home Workout - Ho...
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27 сен 2024
