So what’s the difference between a “warm up” drill and an “endurance drill”?
Pretty easy really – a warm up is designed to warm up the body. Usually done at the beginning of class.
An endurance drill is designed to fatigue the body and push the limits – best done at the END of class when the body is at operating temperature.
Important point – you shouldn’t ever do an ENDURANCE drill when the body is cold…
No. No. No. Bad Sensei!
So that’s the difference, but did you know that warm up and endurance drills have more in common than what you may think?
They are brothers from the same mother. In fact they could almost be twins, except for one key difference.
Often warm up and endurance drills can be exactly the same – the only difference is how LONG you do it for…
A simple rule I like to use is the endurance version should be 3-5 times as long as the warm up version.
Here’s an example from my all new version of 125 Dynamite Drills. My karate friend and customer Nigel Kersh sent me this one a few years ago and I thought it would be a good inclusion for the new release.
Drill Name: Crouch and Kick
Type: Warm Up / Endurance
Equipment Required: None
Skill Level: Int / Adv
Age Group: 8 yrs and up
A good warm-up drill for the legs. Students pair up and stand shoulder to shoulder. On your count, one person will crouch down while the other makes side kick over their head.
Immediately as they complete the kick, the kicker must now crouch and the other person stands up and makes side kick over the other person’s head. Students take turns crouching and kicking.
Do 20 kicks then change legs as warm up exercise, or 60 kicks and change for an endurance drill.
It’s a simple but extremely tiring drill when you do the endurance version. Your quads will be more tired than a pot-head at a slumber party.
“Dude, I’m hungry…. zzzzzzzzzzzz…”
One final point – make sure you stretch after any endurance training to help your muscles recover. This is also the best time for stretching for static flexibility…