I hear and I forget. I see and I remember. I do and I understand.” – Confucius.  Getting started is often the hardest part of making a change for the better. But once you get started, you gain momentum and a body in motion tends to stay in motion. Last month we talked about the value of the Warm-up both physically and psychologically. And that’s a topic you have complete agency over. You don’t have to wait for permission to start. You can start right now. These are rehearsal moves.

Of course, there will be stumbles along the way!

The terrain is uncertain and impacted by several factors. But some of these challenges are so predictable we can prepare for them. By practicing for these “most common” problems, we learn to deal with it, just like walking.

A task as simple as getting up and down off the floor is such is such a common hurdle, but also extremely important to our ROM* (Range of Motion). It’s not an exaggeration to say it’s a matter of LIFE and DEATH. Adults who have trouble getting up off the floor are 7 TIMES more likely to die within six years.

You can do something about that right now. Watch this video on how to get up properly from the floor and incorporate this into your “at home” warm-up.


Rehearsal Moves

Movements that are identical to, but less intense than, the movements your students will execute during the workout/Instruction phase. Participants may become frustrated when they find it difficult to perform a new activity’s specific movements. For this reason, it is important to incorporate rehearsal moves into the warm-up. Some examples might be:

Standing – Cart Wheels, Grip Breaking/Fighting, Speed Uchi Komis

Ground – Belt Pulls, Guard Passes, etc.


If you stuck around for the entire article, thanks! You’ll be glad you did. While not the most exciting topic, the WARM-UP is important to everyone! And I wish there was more information available to you because there are so many possibilities, one surely is the right fit for you. Have a look at this excellent article as well and get warmed up to make that change that’s been on your mind.


Next month we’ll not only look at cardio workouts, but we’ll discuss conditioning and weight training as well. Until then, please follow me on Meetup, Twitter and Facebook.