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.

Hip stretch

Takahashi: First, we'll 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 it. Is your heel just above your navel? If so, the muscles around your hip joints, the base of your legs, basically the base of your thighs, are stretched."

Where is it growing the most?

Takahashi: " It's the back side. This is a stretch, so it would be good if you counted 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. Now, I'd like you to lie on your back and hug one knee and bring it towards your chest. This, just like the previous exercise, stretches the muscles at the back of your buttocks, including the hamstrings and gluteus maximus. This should also last 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 one more stretch around your waist. Bend one knee and lean it over to this side. Twist your waist. Turn your face this way. 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 stretch your arms out as you like. Feel free to do whatever you want."

──Do you touch your knees together?

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 also lasts about 20 seconds. 1, 2... 10, 1, 2... 10. Okay."

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

Takahashi: " Yes, we've just stretched the area around the hip joints, but now we'll have you sit in a seiza position. Keep your heels touching your buttocks and stretch."

Takahashi: " This not only works on the hip joints, but also on the shoulders. This stretch isn't about pushing your shoulders forward, but about expanding the range of motion in your shoulders as much as possible. Hold this position for about 20 seconds. 1, 2... 10, 1, 2... 10. That's good."

Takahashi: And one more thing. This time, put your right hand under your left shoulder. Just like before, yes, this is the image you're trying to convey. This also stretches the shoulders. I'd 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 leg.

Takahashi: " As a result, you're stretching your right leg, and the calf and Achilles tendon of that leg are under tension. Imagine putting your weight on top. But you don't need to put too much pressure on them. Stay like this for about 20 seconds. 1, 2... 10, 1, 2... 10. That's good."

Takahashi: " Now it's time to switch. 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 your blood flow, which helps to remove fatigue-causing substances."

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

Takahashi: " I think it would be better if they could do the latter part more carefully."

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