Random thought on Life, Judo Olympics, Judo Self Defense, The Art or Judo Kata, Judo An International Sport. Things that inspire or annoy me or things that I just had to write down.Easy ways to build Judo flexibility outside the dojo
During the week, someone asked if I had any special stretches for Judo that work at home. It’s a useful question for judoka who want to improve flexibility outside the club.
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Why flexibility matters
Judo relies on explosive movement, timing, and smooth transitions between grips and throws. Consequently, better flexibility helps you move more efficiently and absorb force more safely. Additionally, flexibility reduces the risk of strains during training and randori.
Why flexibility matters
Judo relies on explosive movement, timing, and smooth transitions between grips and throws. Consequently, better flexibility helps you move more efficiently and absorb force more safely. Additionally, flexibility reduces the risk of strains during training and randori.
How Tandoku Renshu helps
I usually find the Tandoku Renshu covers most flexibility needs for Judo. This solo kata mirrors the movement patterns you use when executing throws and counters. Practicing it regularly strengthens stabilisers around the hips, core, and shoulders.
Simple alternative stretches
If you do not know Tandoku Renshu, try straightforward sports stretches instead. For example, hip-flexor lunges, seated hamstring stretches, and shoulder dislocations work well. These moves target the hips, hamstrings, back, and shoulders—areas most used in Judo. I have found this structured poster most helpful for home and gym sessions.(affilate link).
Recovery and tools
A foam roller and a small massage ball speed recovery and ease muscle tightness. Rolling increases circulation and helps release adhesions in tight muscle fibres. Likewise, using resistance bands can gently expand shoulder range while building control.
For reliable medical and sports guidance on stretching, see resources from trusted clinics. For example, Verywell Fit offers practical flexibility routines and explanations. Also explore the Hospital for Special Surgery’s advice for safe stretching practice.
How often to stretch
Consistency beats intensity when building flexibility for Judo. Aim for short daily sessions rather than a single long session weekly. Even five to ten minutes each day produces clear improvements over several weeks.
Start each stretch slowly, and breathe steadily to allow tissues to relax. Avoid bouncing or forcing positions, particularly when muscles are cold. If pain occurs, stop the movement and reassess technique or intensity.
Combine mobility with strength
Flexibility needs strength to become useful in throws and escapes. Incorporate squats, lunges, and planks to build control through full ranges. Also, add grip-strength and shoulder stability work to support throwing mechanics.
Practical routine to try
- Warm up: five minutes brisk walk or light skipping, followed by arm circles.
- Dynamic: leg swings front-to-back and across the body, ten each side.
- Mobility: hip-flexor lunge with reach, hold thirty seconds each side.
- Static: seated hamstring stretch, hold thirty to forty-five seconds each side.
- Recovery: two to five minutes foam rolling on quads and glutes.
Final thoughts
Stretching outside the club supports your judo technique and resilience in training. Whether you practise Tandoku Renshu or follow structured alternative stretches, stay consistent. Over time, you will move more freely and feel stronger on the mat.
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