Homemade Exercises For Martial Arts

Homemade Exercises For Martial Arts

Some aspects of home martial arts training, such as those necessary to carry out a particular technique are specific to a certain discipline. Others related to general physical condition and endurance are able to improve performance in most disciplines. You can focus home training to improve both aspects of your training.

Define your goals

Before you start, define exactly what you want to achieve during your training at home. If you want to improve your ability in performing some specific techniques, the best way is for an expert to show you the correct way before you start practicing on your own. If you did not find an expert, you can watch videos and read instructions and books. Although they can provide useful information, they can not correct you or give you advice in real time. It is very unlikely that anyone has ever become an expert in martial arts without training with a good instructor or teacher.

If what you want is to improve your physical condition and thus practice martial arts, determine if what you want is to improve your strength, your speed, your resistance, your flexibility or all these aspects.


Many martial arts, such as jiu-jitsu, aikido, judo and hapkido, recognize the importance of learning to fall safely. If this is one of your goals, get a mat or condition a soft surface where you can practice falling and rolling safely. Hard martial arts, such as karate and tae kwon, emphasize hitting techniques. A sack hung from the ceiling or a tree branch can be of great advantage when developing the ability to strike with the legs and fists. Practicing with a speed bag will increase the speed in your hands and your coordination.

While technique is crucial for mastering grasping arts, such as judo, jiu-jitsu, and sambo, many practitioners believe that strength training is critical to success. Lifting weights by focusing on the muscles of the upper and lower body can improve the performance associated with maintaining flexibility, by stretching regularly.

Practice your breathing

Appropriate breathing techniques are fundamental in martial arts. Without them, you would get tired too quickly. Practice breathing efficiently and deeply, consciously moving the diaphragm in and out. Your abdomen, not your upper chest, should expand when you breathe in and contract when you exhale. This will take the air deeper into the lungs. It is more effective than taking a short breath by increasing the upper part of your chest.

Inhale when you are going to move and you are preparing to execute a technique.Practice your exhale when you are going to make an effort, for example, when you prepare to punch, kick, or throw to a real or imaginary opponent.

Improve your general condition

Martial arts usually require the core muscles to be in good condition, as these muscles help maintain balance and stability when maneuvering and attacking. One way to increase your general fitness in a way associated with improving performance in martial arts is the basic 12-week training program developed by Mark Verstegen and Pete Williams. It incorporates exercises to develop strength, aerobic ability, plyometric exercises and the central area of ​​the body.

Find a partner

You can increase your general physical condition and improve your technique by practicing only at home, but over time you should practice your techniques with another person. Martial arts are, by definition, activities designed for the interaction between people. If you study at a martial arts school or Dojo, you can get enough practice with the other students. In this case, you can use your training at home to specify your knowledge and physical abilities.

If you are training individually, find someone who shares your interest, even if he or she is not as efficient as you are. While not ideal, practicing safely and slowly with controlled movements with someone willing to serve as a substitute will help you identify potential problems in your techniques. Always remember to put your partner's safety first.

Video Tutorial: Martial Arts Fitness Training - 30 Min Workout.

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