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Jumbi Undō

Jumbi Undō (準備運動) constitutes the initial part of training in Kyokushin karate and is performed at the beginning of every training session.

In this technical library, Jumbi Undō is presented with a focus on execution, structure, and individual exercises.

Overview

Jumbi Undō is a structured sequence designed to prepare the body for karate training.

The sequence develops:

  • mobility
  • coordination
  • balance
  • control
  • technical readiness

It progresses from isolated joint activation to integrated full-body movement and coordination.

The purpose is not only to warm up the body, but to prepare the movement patterns and control required for karate techniques.

Principles

The exercises are performed according to the following principles:

  • movements are controlled, continuous, and rhythmical
  • posture is maintained throughout the sequence
  • breathing is natural but controlled and coordinated with movement
  • transitions are smooth and without interruption
  • the body remains relaxed but active
  • attention and focus are maintained throughout the sequence
  • movements are performed collectively and in synchronized rhythm

Structure

Jumbi Undō follows a fixed sequence and is performed collectively in the dojo.

The sequence can be understood in the following phases:

  1. Activation – feet, ankles, and balance
  2. Lower body and core – knees, hips, and trunk
  3. Mobility and stretching – legs and hips
  4. Seated mobility – control, flexibility, and range of motion
  5. Standing integration – full-body movement
  6. Upper body – shoulders and neck
  7. Technical activation – preparation for kihon

Exercises

The following exercises are presented in execution order.

Some exercises are repeated symmetrically to develop both sides of the body.

00–07: Activation

  1. Start of warm-up (Jumbi undō kaishi)
  2. Toe movement (Ashi no yubi undō)
  3. Toe movement – right foot forward (Migi ashi yubi undō)
  4. Knee lift with rotation (Hiza age mawashi undō)
  5. Ankle exercise (Ashikubi undō)
  6. Toe movement – left foot forward (Hidari ashi yubi undō)
  7. Knee lift with rotation – left (Hidari hiza age mawashi undō)
  8. Ankle exercise – left (Hidari ashikubi undō)

08–13: Lower Body and Core

  1. Squat with hands on knees (Hiza o motte kusshin undō)
  2. Knee rotation (Hiza mawashi undō)
  3. Hip rotation (Koshi mawashi undō)
  4. Achilles tendon exercise (Akiresu-ken undō)
  5. Side stretch with leg rotation (Shinkyaku undō)
  6. Trunk rotation (Jōtai kaiten undō)

14–23: Mobility and Stretch

  1. Seated front–back split (Zengo kaikyaku undō)
  2. Hip-driven lateral bending (Koshi orosu – Jōtai taoshi undō)
  3. Forward bend with closed legs (Shōmen zenshin undō)
  4. Forward bend with rotation (Sayū ashi hiite mae ni taosu)
  5. Forward bend with both legs drawn in (Ryōashi hiite mae ni taosu)
  6. Knee movement with downward pressure (Ryōhiza futte osaete)
  7. Ankle rotation (Ashikubi mawashi undō)
  8. Toe bending and stretching (Ashi no yubi kaeshi undō)
  9. Knee press (Hiza o motte oshisage undō)
  10. Leg behind the neck (Kubi no ushiro ni kakeru)

24–31: Seated Mobility and Control

  1. Ankle rotation (Ashikubi mawashi undō)
  2. Toe bending and stretching (Ashi no yubi kaeshi undō)
  3. Knee press (Hiza o motte oshisage undō)
  4. Leg behind the neck (Kubi no ushiro ni kakeru)
  5. Gyaku seiza with trunk movement (Gyaku seiza – Jōtai futte)
  6. Backbend in gyaku seiza (Chūsoku tsukete kakato – hara tsukidasu)
  7. Backbend from seiza (Seiza kōhai nobashi)
  8. Forward–back body movement (Ryōte tsukete se nobashi)

32–36: Standing Integration

  1. Dynamic forward bend in zenkōkutsu (Zenkōkutsu – Jōtai mae fukushin undō)
  2. Lateral trunk stretch (Jōtai sokushin nobashi undō)
  3. Forward–back hand movement (Zengo shotei undō)
  4. Diagonal rotation (Hanpo hiraite sayū shōtei undō)
  5. Alternating elbow movement with rotation (Sayū hiji undō)

37–38: Upper Body

  1. Shoulder rotations (Kata mawashi undō)
  2. Neck mobility (Kubi undō)

39–42: Technical Activation

  1. Circular blocking (Mawashi uke undō)
  2. Wrist rotation and fist formation (Tekubi undō / Seiken no keisei)
  3. Palm press and finger strength (Gasshō / Yubi chikara undō)
  4. Back-of-the-hand press (Te no kō awasete undō)

Usage

Jumbi Undō is performed as a fixed series of exercises that:

  • follow a defined order
  • are led with counting and a shared rhythm
  • are performed collectively in the dojo
  • emphasize repetition and consistency

The sequence prepares the body, regulates breathing, and establishes the physical and mental conditions required for correct execution of kihon, kata, and kumite.

Scope

This section focuses on execution and structure.

For theoretical background, see:

  • Kyokushinkai
  • Philosophy