List of Martial Arts Physical Fitness Exercises

This section covers all aspects of martial arts physical fitness such as stretching, strength training, flexibility, conditioning, balance, etc. The fitness categories below provide you with written and/or video instructions for a wide range of exercises and workouts. In turn, these exercise routines will help you to become a more powerful and better conditioned martial artist. Most martial artists strive to improve their physical fitness in order to have stronger punches & kicks, outlast opponents in the later rounds of a match, overpower grappling opponents, etc.

All stretches and exercises should be supervised by a trained martial arts instructor in order to prevent injuries and to ensure the proper technique is utilized. If you have had an injury or are in pain, please see a doctor before starting any stretching or exercise program.

Section supported by Strength & Conditioning Books

Physical Fitness Sections - with written and video instructions

• Agility Training - Drills to improve your martial arts agility (i.e. how to avoid a strike).
• Balance Training
• Body Weight Exercises - This strength & conditioning exercises use only the weight of your own body and do not need any gym equipment. Perfect for home & dojo workouts.
• Conditioning Drills - These conditioning exercises are used to improve martial arts stamina so fighters can outlast their opponents in the later rounds of a sparring match.
• Diet
• Flexibility
• Foam Roller Exercises - Many athletes use foam roller exercises to reduce muscle tension, loosen muscle "knots" and help range of motion.
• "Functional" Strength Training - Hojo Undo, Indian Exercise Clubs, Kettlebell Workouts, Medicine Ball Workouts, Sandbag Training, etc.
• Hojo Undo - Supplementary strength & conditioning exercises used in Japanese martial arts, esp. Karate.
• Isometric Exercises
• Kettlebell Workouts
• Kicking Power - Drills & tips to improve your kicking power.
• Medicine Ball Workouts
• Plyometrics Training - Plyometric exercises are used to develop explosive power & quicker reactions.
• Punching Power - Drills & tips to improve your punching power.
• Reaction Drills - Drills to improve a martial artist's reactive "quickness".
• Rotational Power - To help improve kicking and punching power.
• Speed Training
• Strength Training - This section includes traditional and modern martial arts strength training programs.
  • Core Exercises - Exercises for abs, obliques, etc.
  • Leg Exercises - Exercises for calves, quads, etc.
  • Upper Body Exercises - Exercises for chest, biceps, triceps, etc.
  • Biceps Exercises
  • Triceps Exercises
• Stretching - Stretching is used by martial arts to improve flexibility and reduce the potential for some training injuries.
  • Dynamic Stretches
  • Partner Assisted Stretching
  • Static Stretches
• Warm Up Exercises
• Yoga - Many martial artists use yoga to improve their flexibility, balance and core strength.