Darren Levine - Krav Maga for Beginners

The preparation movements are designed to increase dynamic flexibility and increase balance/stability while preparing the body for movement. These movements can be done in place or with a step in between to allow for movement. Each exercise should be done for 5 repetitions per side.

Starting Position:Basic left-leg-forward fighting stance.

1-2Slowly shift your weight from the front foot to the back foot, keeping your feet in place. Do this for 30 seconds.

3-4Now shift your weight left to right and right to left in a side-to-side fashion. Do this for 30 seconds.

Now combine the two movements, shifting your weight forward, back, left, and right, mixing up the order of the weight shift. Do this for 1 minute.

Starting Position:Basic left-leg-forward fighting stance.

1Keeping your chin down and hands up, shift your weight to your back foot and step the front foot forward, opening the stance.

2Close the stance by moving your rear foot forward the same distance.

3Shift your weight to your right foot and step to the left with your left foot.

4Close the stance by moving your right foot to the left the same distance.

5Shift your weight to your left foot and step to the right with your right foot.

6Close the stance by moving your left foot to the right the same distance.

Continue to move forward and back, then left to right and right to left, for 2 minutes. Relax, breathe, and find your balance.

Starting Position:Stand with your feet hip-width apart and bing your chin to your chest.

1Slowly roll your head in a half circle to the right.

2Slowly roll your head in a half circle to the left.

Repeat several times.

Starting Position:Stand with proper alignment.

1Bring your shoulders to your ears.

2Roll them forward and down to the starting position.

Continue rolling them in a circle back up. Repeat several times.

Starting Position:Stand with proper alignment.

1Circle your wrists clockwise.

2Circle your wrists counterclock wise.

Repeat several times.

Starting Position:Stand with your feet about hip-width apart and place your hands on your hips.

1Circle your hips in a clockwise direction.

2Circle your hips in a counterclock wise direction.

Repeat both directions several times.

Starting Position:Stand with your feet about hip-width apart, place your hands on your hips, and slightly bend your knees.

1Start the rotation by bending to your right side, taking your right elbow toward the floor.

2Slowly bend your body forward and down toward the center, keeping your head forward.

3Continue circling your torso to a left side bend.

4Circle back to center, taking care not to extend your back.

Repeat to the right and left several times.

Starting Position:Stand with your feet together, bend your knees slightly, and place your hands on your knees.

1Circle your knees in a clockwise direction.

2Circle your knees in a counter- clockwise direction.

Repeat both directions several times.

Starting Position:Stand with your feet about hip-width apart.

1Raise your right knee to hip height and circle your ankle in a clockwise direction.

2Keeping your knee raised, circle your ankle in a counterclockwise direction.

Repeat on the other leg, and then repeat several times on both legs.

Starting Position:Stand with your feet about hip-width apart and place your hands behind your head.

1Raise your right knee to hip height, pulling your toes up.

You should have 90-degree bends at the hip, knee, and ankle. Balance for one beat.

Perform on the left side. Repeat 4 times on each side.