Takahashi Kentaro Style: Building a Body for Kendo

Following on from last time, this time too, we will be asking Mr. Kentaro Takahashi, the training coach for the Japanese national kendo team, to tell us what kind of training is necessary for kendo. This is the eighth time, and this time we will be talking about stretching.

股関節のストレッチ

Takahashi:First, stretch your hip joints. Imagine your heels touching your belly button. It feels like this. This is the stretch you should do.

Takahashi:That's right. It might be better to have a flexible body. Yes, that's how it feels. Are your heels just above your navel? If you do that, the muscles around your hip joints, the base of your legs, and basically the base of your thighs are stretched."

Where is it growing the most?

Takahashi:It's the back side. Since this is a stretch, it would be good if you could count in your head for about 20 seconds. 1, 2... 10, 1, 2... 10. Then switch sides. 1, 2... 10, 1, 2... 10. That's good."

Takahashi:Another thing to do is to lie on your back, hug one knee, and bring it towards your chest. This will also stretch the muscles at the back of your buttocks, including your hamstrings and gluteus maximus. This should also last for about 20 seconds. 1, 2... 10, 1, 2... 10."

Takahashi:Okay, let's switch sides. 1, 2... 10, 1, 2... 10. Okay."

Takahashi:I'd like you to do another stretch around your waist. Bend one knee and lean it over to this side. Twist your waist. Turn your face to this side. Twist your body as far as you can. Keep this stretch for about 20 seconds."

--What should I do with my hands?

Takahashi:You can just extend your hand normally. You're free to do whatever you want."

──Do you feel like you can touch your knees?

Takahashi:It doesn't matter if you keep your knees together or not. Just go as far as you can. Don't force yourself to twist, just go as far as you can. This should also last about 20 seconds. 1, 2... 10, 1, 2... 10. Okay."

Takahashi:Now we switch sides. 1, 2... 10, 1, 2... 10. Okay."

Takahashi:"Okay, we've just stretched the area around the hip joints, but now we'll have you sit upright. Keep your heels on your buttocks and stretch."

Takahashi:This not only works on the hip joints, but also on the shoulders. This stretch is not about pushing your shoulders forward, but about expanding the range of motion in your shoulders as much as possible. Stay like this for about 20 seconds. 1, 2... 10, 1, 2... 10. Okay."

Takahashi:And one more thing, this time put your right hand under your left shoulder. Just like now, yes, this is the image. This is also a stretch around the shoulders. I would like you to try this after practice or if you have time. 1, 2... 10, 1, 2... 10."

Takahashi:Okay, now it's the other way around. Let's take turns. 1, 2... 10, 1, 2... 10. Okay."

Takahashi:Next, we'll stretch the Achilles tendon and calf muscles. Squat down like this, keeping your heels on the ground and imagining putting your weight on your front foot."

Takahashi:As a result, you are stretching your right leg, with tension being applied to the calf and Achilles tendon of your right leg. Imagine putting your weight on top. But you don't need to put too much pressure on it. Stay like this for about 20 seconds. 1, 2... 10, 1, 2... 10. Okay."

Takahashi:Now it's time to switch positions. In the same way, put your weight firmly on your left foot. Don't let your heel lift off the ground. Stay like this for about 20 seconds. 1, 2... 10, 1, 2... 10. That's good."

Takahashi:Well, rather than the Achilles tendon, the calf muscles are used, so it might be better to think of it as stretching and lengthening the calf muscles.

Takahashi:The key is to stretch and improve blood flow, which makes it easier for blood to flow, and the easiest way to understand this is to imagine that fatigue substances are removed."

──Is it better to do it before or after practice?

Takahashi:I think it would be better if you could do the latter properly."

Next time: "Training Agility"

This time we will be explaining about stretching.

When we think of physical training, we tend to think of muscle training, but stretching cannot be overlooked. It not only improves performance, but also helps prevent injuries. In particular, in winter, when the cold makes the body tend to hunched over, sudden movements from that point increase the risk of rupturing the Achilles tendon. It is important to get into the habit of stretching properly before and after practice.

In the next episode, we will be teaching you how to improve your agility. Please look forward to it!

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"The Japanese Kendo National Team Coach Teaches You What Kind of Training (Muscle Training) is Necessary for Kendo" [Kentaro Takahashi] #9 "Training Agility"

"The Japanese Kendo National Team Coach Teaches You What Kind of Training (Muscle Training) is Necessary for Kendo" [Kentaro Takahashi] Total of 10 Parts