Last month we talked about the differences between ballistic (bounce) stretching and static (slow) stretching. Bouncing is not a good idea as it can result in inadvertent injury. “Dynamic” stretching like high leg lifts are OK if you warm up first and use moderate velocity while swinging your leg. (Go back and read last month¹s ...

I want to reiterate that most people can do these exercises with no problems. Since modern research has proven that there can be harmful effects for a minority of people, however; it is important that fitness professionals (and if you are a teaching Black Belt, then you qualify) take a conservative approach and utilize only ...

Recent research has shown some exercises that martial artists routinely perform carry an increased risk of injury. Remember that any exercise program must be designed to maximize benefits while minimizing detrimental effects. This series will continue to help you formulate the safest and most effective program for your workouts. Part 1 included standing toe touches. ...

Although fitness enthusiasts, coaches and martial arts instructors have been doing their favorite exercises for years, the new science of sports medicine has begun to demonstrate that certain exercises are contraindicated (meaning they are counter productive). Admittedly, there is some dispute over these exercises, with many longtime practitioners saying they have done certain moves for ...

Last month, we discussed the three-minute step test to determine heart recovery rates. Remember that this test is to be used only as a screening device and not as an actual test for cardiovascular fitness.               If the subject cannot finish the three minutes stepping up and down on a small box or platform, ...

Last month, we discussed implementing a health screening evaluation for your new students. When they sign up for classes, have a form ready for them to fill out that asks a variety of questions. The answers they provide will give you a clear picture of the potential health risk factors unique to them, such a ...

In this column, we have talked about how to modify a variety of exercise to reduce the chance of injury to some people who may be predisposed to certain conditions like lower back or knee problems. Risk can be based on three factors: chronological, cardiovascular, and orthopedic. The key is to run an exercise program ...

In this series of columns, I’ve addressed the topic of so-called controversial exercises that many martial arts instructors have been doing for years, but those exercises may lead to student injuries. Now, I want to address, perhaps, the most controversial exercises of all, “ballistic stretches.” Ballistic stretches can include the swinging leg-lifts to the front ...

If you’ve been a martial artist for very long, then you know that many of the “old-timers” seem to have bad knees. Some of these problems stem from dramatic injuries, such as a strike to the knee joint (like my ACL tear several years ago) or an attempt at a jumping or spinning kick. Some ...

There has been a long-running dispute among the “experts” about certain exercises used in many fitness workout routines. Some say that there are contraindicated exercises that should probably be eliminated from any program that targets a general audience. Other experts want to see scientific evidence that certain exercises are harmful before they consider modifying their ...