Sebastian Brosche · 41 min · 886 words
The warmup to do on competition day before you compete. Stretch out and prime your body to perform at a tournament.
Good morning guys. It's 7 a.m. on competition day. I'm gonna compete in a few hours.
And this is a class that I would do, that I'm not would do, but that I am going to do today before tournament to stretch it out. So I'm just, this is gonna be a less talk more yoga class. So I'm just gonna tell you what I'm doing, not how you're gonna do it. Lay down on your back.
Bent knees. Ankle circles. Pulling one knee in, stretching the other leg. Switching.
Happy baby. Stretching one leg. Stretching. Grabbing around the legs.
Rock and roll. Sit up cross ankles. Super circles. Ankle circles.
Searching the crossing of the legs. Going a little bit deeper and bouncing a few times. Lifting one shoulder blade to stretch the side of the back. Reverse tabletop.
Feet backwards. Knees. Toes. Butterfly.
Sleep. Straight legs. Figure four. Knees.
Knees. Turtle. Cat cow. Flipping the palms.
Floating turtle. Lay up dog. A couple more cat cows. Down dog.
Walking the hands back. Bend and stretch. All the way up. Arms overhead.
Hips. And some hips. Hands down. Plank.
Push ups. Down dog. Right leg out. Bend and open.
Flipping back. Flip back. Flip front. Lesser lunge.
Move the hips. Split. Splits. Back to dog.
Switching sides. Flip back. Flip back. Flip forward.
Lesser. Back to dog. Splits. Knees.
Knees. Crow. Head's down. Squats.
Sitting down. Boat. Half boat. Up and down.
Up and down. Upside down guard. Squats. Back to dog.
Back to dog. Squats. Rolling up to warrior three. And back.
Again. First side. Standing splits. Handstands.
All the way back. Second side. Handstands. Squats.
Toes. Knees. Butt squeeze. Straddle.
Push ups. Push ups. Twisting straddle. Switch.
Switch. Switch. Switch. Switch again.
Kick one leg through. Catch the foot. Lifting back. Airplane.
Second side. Catch the foot. Lifting back. All the way up.
Interlace fingers. Half fold. Twisting straddle. Drag on kick.
Twist. Twist. Twist. Twist.
Twist. Twist. Drag on kick. Twisting straddle.
Airplane. Second side. Drag on kick. Twist.
Twisting straddle. Airplane. Hands forward. Hands to ankles.
Push ups. One knee touches the ground. Switching sides. Switch again.
Twist. Twist. Twist. Twist.
Twist. Twist. Switch again. Butt touches the ground.
Switch back and forward. Half straddle. Now soccer stretch. Half straddle.
Half straddle, half frog. Switching sides. Twist. Half straddle, half frog.
Knees. Fit together. Wide knees. Grab the heels.
Snowboard twist. Switching sides. Wide feet. Wide feet, both hands.
Camel pose. Down dog. Right leg out. Rolling knee.
Left leg out. Lister lunge. Grab the foot. Right leg out.
Three legged dog. Hands down switches. Switch. Right leg out.
Rolling knee. Kick. Kick the air velocidad y y. Let take off the necksb ües.
Sit down. Good work. And my favorite opposite ankle, never ending lassoes. And then bridge pose.
Touch or grab ankles. Lift your heels. Just prop up on the elbows, top of the head. And back to lassoes, but now same side, framing with one, pulling the other inside.
Sit. Forward. 1990. Center lift.
Switching sides. Center lift. Sorry for the shot angle. Sit down.
No hands now. Switching sides. Pigeon pose. Switching sides.
Switching sides. Switching sides. Squat. Squat.
And that's it. Warm up is done. But at this point, this is usually when the thoughts start to be focused on what's going to happen. The mind goes into the future.
Five hours left, four hours left, three hours left. What we just did is being present in the breath, in the body. It was advice of me before to adjust the warm up to your nervous anxiety level. So if you're like 10 on a scale one to 10 nervous, then your warm up should be 10 hard.
You should sweat out the nervousness, which is decent advice, but that's close to the competition. Right now, you should not start to waste energy being nervous, but you should focus the energy on being calm. So like direct the energy towards being calm. And what we just did is one way to do that.
And if you start feeling nervous, like you want to move, move without sweating. So shadow fighting, thinking where you want the match to end up. Do you want to do this or this or this or this or this? You can find a place where you don't have anybody to observe you so that you don't have to be conscious about other people.
But doing some shadow jitsu and just getting your body used to the idea of what's going to happen. Do you want to take them down? Do you want to pull guard? Just go through your your pathways, not the ideal scenario, because that's the point of the tournament is anything can happen.
But you're just trying to direct it in towards your funnel, the grooves, the tracks that you have made. So shadow jiu jitsu is is what I'm going to do now when I turn off the screen. Thank you guys for joining me on this morning competition flow. Good luck to your opponents in this competition that you're going to do.
You don't need luck. If you need to rely on luck, you didn't prepare well enough. What we just did is perfect preparation. Kick ass.
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