1. Exercises to improve strength :
- Push-ups: Push-ups are excellent for developing upper-body strength, particularly pectorals, triceps and deltoids. You can vary the type of pump (classic push-ups, diamond push-ups, wide push-ups, etc.) to target different muscle groups.
- Squats: Squats work mainly the leg and gluteal muscles. They are essential for strengthening your legs for kicking and improving your stability.
- Pull-ups: Pull-ups are an excellent exercise for the back, biceps and forearms. They help improve grip strength, which is useful for blocking and gripping.
2. Exercises to improve endurance :
- Running: Running is an effective way to improve cardiovascular endurance. You can vary the intensity and distance to work on different aspects of your endurance.
- Skipping: Skipping is great for endurance, and can also improve coordination, speed and balance.
- Katas: Performing katas at a fast pace and high intensity can be an excellent endurance workout.
3. Exercises to improve flexibility :
- Static stretching: Static stretching, where you hold a stretched position for a period of time, can help increase flexibility. It’s important to stretch all muscle groups, but for karate it can be particularly beneficial to focus on the legs and back.
- Dynamic stretching: Dynamic stretching, where you actively move a joint or muscle group through its full range of motion, is excellent for improving functional flexibility.
- Yoga: Yoga can also be an excellent complement to your karate training to improve flexibility, balance and strength.
Remember, it’s important to always warm up before you start your workout, and to stretch afterwards to promote recovery and prevent injury.