The Importance of Warming Up, Stretching and Cooling Down

http://ska.org/news/2015/the-importance-of-warming-up-stretching-and-cooling-down/

From David Altman:

On several occasions, Ohshima Sensei has asked me to lead warm-ups, most recently at the 2014 yodan and godan practices at Shotokan Ohshima Dojo. My face flushed a little when Mr. Ohshima praised those warm-ups to the group, but afterward many members asked me to explain my approach to flexibility training. 

My approach to warm-ups and stretching may seem a little different than you are accustomed to in practices, but this is not in any way a criticism of other methods. 

I didn't truly begin to understand stretching until my wife and I started practicing yoga about 20 years ago. Like karate, yoga is an ancient art, which at its core, is about freeing ourselves from mental and physical blocks. 

JUNBI UNDO:

Junbi Undo (準備運動) means "warm-up exercise." These are preliminary exercises to awaken the mind and body in preparation for practice. Warming up increases respiration, heart rate, circulation, and warms the musculature, tendons, ligaments and the synovial fluid in the joints. Breathing is the main tool to release tension from the body. Releasing tension allows us to safely begin stretching the musculature, and opening up the ligaments, tendons, and joints.

Junbi Undo is not just something we do before practice; it is an important part of our practice. It allows us to move freely, and to connect our breathing, mind, and body as one. We must study and understand how and why to perform the movements of warming up, stretching, and cooling down, and how they relate to martial arts. This can help us gain additional insight into our practice of budo.

Recommended Items to Bring to Special Training

Special thanks to Mi'chelle, Betsy and Raffi for their help in compiling this list. Note: These are only recommendations and may not be comprehensive for everyone. Take no more or less than what you need and no more than what you can carry. The further out you are from your comfort zone the closer you will get to having an exceptional Special Training.

1. Clothing: 2 or more gis, a belt, 2 sports bras (or Jock straps) and 2 exercise T's (not needed for guys), 10 pairs of underwear, flip-flops, extra pair of socks, extra non-exercise T, warm slippers, shorts, and the clothing on your back, incl. sweats, sweat-shirt, non-exercise T, and a non-sports bra (not needed for guys)
2. Toiletries: 1 or more towels and a waterproof container containing a nail clipper, Neosporin packet, deodorant, comb, and travel sizes of: soap, toothbrush, toothpaste, shampoo, conditioner, and sunscreen. Other toiletries per your preference.
3. Health: Mouth and hand guards, breast protectors(not needed for guys), water bottle, sports-drink powder, cloth tape, needle, white thread, and a lighter(Not for smoking!!! For sterilizing needle for blisters)
4. Sleep stuff: Sleeping bag, sleeping pad or air mattress, pillow, ear plugs, alarm clock, mini flash-light, beanie to keep your head warm.
5. Misc: Mouth piece, white cloth gloves that slightly cover your knuckles, plastic bag for dirty clothes, hangers to dry the gi's, a little cash because it never hurts anyone, socks and lotion (or vaseline or "Bag Balm Ointment") for feet - it is magic, first aid kit (Band-Aids, ace bandages, tape, etc.) 
6. Other stuff: Medications, lens cleaning kit, floss, menstrual supplies(not needed for guys), a book that you will not read, braces, small lock 

Some fruits and energy drinks are usually provided during Caltech Winter Special Training. But otherwise you're pretty much on your own with respect to meals... either bring your own food items or visit local restaurants if you want a meal.

Food is usually provided in the summer special training. Still you might want to keep some high energy + carb. food items. Some recommendations:

1. Lots of Powerade/Gatorade (>2 gal.)
2. Energy bars
3. Chocolate (thats my favorite)
4. Extra bananas
5. Trail mix, or a mixture of nuts + dried fruits
6. Some salt snacks like chips

From Caltech Karate Club (2014): 

http://www.its.caltech.edu/~shotokan/special_training_list.html

All 19 Shotokan Kata in a Morning

Recently posted:  All 19 Shotokan kata and kumite yesterday morning followed by an evening of Salsa and Bachata in Westlake. I'm feeling it today! Some learnings: Taikyoku Sandan has an interesting feel that should not be overlooked. The order of movements in Ten No Kata has value. Dance and karate are complementary!

This exercise of doing all 19 kata began as a proposal from one of my training partners who expressed an interest in determining the authentic ordering of the Shotokan katas and executing them in that proper order to further our understanding of founder Master Funakoshi's intentions.  What we discovered was that there are actually 3 different orderings in different parts of that master text Karate-Do Kyohan.  We are currently following the first one listed in the introduction text.   Although many learnings defy verbal description and require honest practice to experience, let me make a few comments.   The Ten No Kata reference above refers to the order sequence of the techniques and combinations.  What was felt is that sequence itself has value -- and Master Funakoshi intended it that way -- it is not random in design.  Regarding Taikyoku Sandan:  there is something special about the alternating middle and high level punches following the ude uke from back stance that generates a unique feeling.  The complementary nature of dance and karate can be felt in the connection with the partner/opponent and the improvisational spontaneity of flowing movement.