How to Actually Warm Up for Kendo or Any Sports
You rush into the dojo.
Quick change into your gi.
Sensei calls, “Line up!” and… boom.
Hundreds of suburi. You’re barely warm and already your shoulders are screaming.
Sound familiar?
To clarify, suburi is essential. It sharpens your technique and sets the tone for practice.
But if you're using it as the sole warm-up, I feel the actual benefit from suburi is left on the table, or at least is leaving something to be desired.
Why Your Body Deserves Better
Most of us spend our days sitting, scrolling, typing.
Then suddenly, we expect our bodies to deliver explosive power, speed, and precision with zero prep?
That’s a big leap.
Your joints are stiff.
Your muscles aren’t firing.
Your nervous system is still playing catch-up.
You’ll feel it in your footwork, your timing, and the quality of your strikes.
But here’s the good news: Just 10 minutes of smart warm-up can change everything.
The Game-Changer: RAMP Your Way to Better Training
Borrowed from sports science, RAMP is a simple and effective way to prepare your body for the kind of high-intensity work that kendo demands.
Some dojos start class with light stretching. That’s a start, but it’s often either not enough to get you ready or too intense right out of the gate. That’s why I like to do a short warm-up before the group warm-up even begins. It helps me fill in the gaps when class starts gently—or be better prepared when it kicks off at full throttle.
The idea is to take ownership of your own prep. That way, your body is ready to move well from the first suburi.
RAMP = Raise, Activate, Mobilize, Potentiate
Let’s break it down:
Step 1: Raise (3–5 minutes) — Wake Your Body Up
This isn’t about crushing yourself. It’s about gently shifting from rest to movement.
Get the blood flowing. Bring your heart rate up just a little. Start sending the signal: "We’re about to move."
Try:
- Pretend jump rope (but not to fatigue)
- Low intensity jog around the dojo
Step 2: Activate (2–3 minutes) — Turn On Your Power Centers
Your glutes, core, and upper back play a huge role in strong, stable movement. But they don’t just flip on automatically.
Take a few minutes to get them firing:
- Glute bridges
- Dead bugs or bird-dogs for the core
- Band pull-aparts or wall slides
Nothing fancy. Just deliberate activation.
Step 3: Mobilize (2–4 minutes) — Free Up Your Joints
Stiff hips make stance work clumsy. Tight ankles mess with your footwork. Locked shoulders make strikes sluggish.
This part loosens things up:
- “World’s greatest stretch”
- Rocking lunges for ankle mobility
- Shoulder rolls and openers
- Leg swings forward and to the side
Step 4: Potentiate (2–4 minutes) — Prime The Nervous System
This is your transition from warm-up to full-speed kendo and the suburi in the group warm up.
Start moving like you’re in keiko—but just a few reps at a time:
- 10–15 crisp, focused suburi
- Quick footwork bursts (fumikomi, okuri-ashi)
- 3-4 vertical jumps
Your nervous system gets the message: "Time to go."
The Mental Side (Don’t Skip This)
Before you line up, take 30 seconds.
Ask yourself:
- What’s my focus today?
- Am I mentally present?
- What do I want to improve in this session?
A few deep breaths can help you leave the outside world at the door and get fully into the zone.
Making It Happen
“I barely get to class on time.”
Yep. We've all been there.
But if you can carve out just 10 minutes, maybe even 5, you’ll feel the difference.
Your first suburi will feel sharper.
Your energy will last longer.
And you’ll lower your chance of walking off the dojo floor nursing a shoulder or cranky knee.
Suburi isn’t the warm-up.. it’s where the real work begins.
By prepping your body first, you’re not just reducing injury risk (though that's big). You're improving technique, boosting stamina, and showing up as the athlete your training deserves.
