Vovinam Việt Võ Đạo Warmup System

The Vovinam warmup system is a combination of techniques designed to prepare and activate the student’s body from head to toe before each training session. For safety reasons during training, warmup exercises are fundamental techniques that all students must learn from day one.

Neck

1. Neck Bends (Down, Up, Left, Right)
2. Neck Rotations (Left, Right)

Shoulders & Chest

1. Arm Swings (Forward, Backward)
2. Both Arms Rotating Same Direction (Forward, Backward)
3. Elbow Rotations (Left, Right)
4. Both Arms Swinging Across Chest

Torso, Hips & Waist

1. Side Bends (Left, Right, Up, Down)
2. Hand Touches Opposite Foot (Left, Right)
3. Hip Rotations (Left, Right)

Thighs, Knees & Ankles

1. Knee Bends
2. Side Leg Stretches (Left, Right)
3. Front Leg Stretches (Left, Right)
4. Knee Rotations (Inside to Outside)
5. Knee Rotations (Outside to Inside)
6. Knee Rotations Same Direction (Left, Right)
7. Ankle & Wrist Rotations (Left, Right)

Running in Place (Chạy Chân Trì)

1. Technique 1 - Front and Back
2. Technique 2 - Inside to Outside
3. Technique 3 - Front and Back with Body Rotation
4. Technique 4 - Heels Touch Buttocks
5. Technique 5 - Knees Touch Chest

Leg Raises

1. Straight Up (Left, Right)
2. Inside to Outside (Left, Right)

Basic Techniques

1. 4 Punching Techniques: Straight, Hook, Uppercut, Back Fist (Left, Right)
2. 4 Chopping Techniques (Left, Right)
3. 4 Blocking Techniques (Left, Right)
4. 4 Elbow Strikes (Left, Right)
5. 4 Kicking Techniques: Front, Roundhouse, Side, Push (Left, Right)

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