Every practice of TSD should begin with a series of warming-up exercises.  In a class situation it is a formal procedure as explained below:

Warming-Up Exercises:

1. Running in place- run in place to loosen-up.  Lift knees as high as possible without over straining.  This first exercise should continue for about thirty seconds.
2. Neck Twisting- describe a circle with the head first one way, then the other… several revolutions each way.  Then “look to the right” and “look to the left” as far as possible twice each.  Following that, “head down” and “head back” twice each.  “Right ear on right shoulder” and “left ear on left shoulder”, all twice each; finally, “rotate your head” several times each way. This exercise is done with the feet shoulder width apart and the hands on the hips.  Movements are done slowly.
3. Jumping in place- jump in place about twenty five times.  Keep the knees straight, springing from the ankles.  Raise the arms from the waist to “double arm head block” position at the maximum height of each jump.  This is a vigorous exercise.
4. Toe and Heel raises - Chom Be (ready stance) raise up on your toes, then rock back on you heels with toes in the air. repeat.
5. Knee Rotations - feet together, knees bend slightly, and hand on knees rotate knees together in one the direction. Then rotate the other direction. Finish by snapping knees straight back forcing the feet to slip back a few inches.
6. Arm Swings - Swing you arms across you body at waist height continue swinging arms while raising them over your head. Convert swing to large circles on each side of the body. 
7. Rear blocks- from Joom Be position execute “sudo slice” 180° to the rear, beginning with the right side, and then alternating sides, five times each side (a total of ten repetitions).  Hold the final block until given “Joom-Be”.
8. Six Point Push-Ups- start from the prone position, arms straight and supporting body away from floor.

“One”- lower body to floor with arms as in standard “push-up”

“Two”- raise body straighten arms; create a “bridge” by bending at waist.

“three”- drop chin to floor swooping up so waist is down forming a “cobra”, bend head back as far as possible.  Arch back.

“Four”- return to same position as in “two”.

“Five”- lower body to floor as in standard “push-up”.  Keep back straight.

“Six”- return to standard push-up, up position.

6. Leg lifts- these exercises are to strengthen the abdominal muscles.  Start by lying on your back on the floor, head up, and fingers interlocked behind head.  Students follow movements of instructor, Start by raising feet to vertical position feet together.  From starting position describe broad arches with feet to point where feet are again together and a few inches away from floor.  Ending- do this several times in position, both directions.  This arching motion can also be done one leg at a time.  Then “scissor” legs vigorously twenty or thirty repetitions to complete the exercise.  An excellent exercise to practice every morning prior to rising from bed.
7. Stretching- “hands over your head for stretching”.  Lying on back on floor raise arms, “overhead” and on floor slide hips to first one side and then the other.  Then “wiggle” hips and body a short small line movement, while stretching out as far as possible.  Do this until the instructor gives “rest”.  Repeat for three reps.  This is an excellent awakening exercise every morning.
8. Stomach Crunches - hands behind head, knees bend with feet flat on the floor. Bring head up toward the knees.. 
9. Stretch Each Side- “right side long” press right hip and leg down while lying on back on floor.  Right heel should end up about three inches lower than the left.  Hold until instructor gives “rest”.  Do twice each side.  Keep both arms extended over head while doing this exercise.  This is a hip and pelvis exercise; do not hold individual stretch over twenty seconds.
10. Tensing- “arms at your side for tensing” assume cruciform position (lying on back on floor) feet together.  At “ready, tense”, starting at extremities (fingers and toes) begin tensing towards center of your body (stomach).  When the instructors count reaches eight back should be slightly arched and buttocks should rise from floor.  At “ten” instructor will say “relax” and there should be ten counts of gradual relaxation starting at your stomach working outward to extremities until completely relaxed.  Do this several times.  This is an excellent exercise to practice just prior to sleep every night.
11. THIS IS AN ADVANCE EXERCISE:  (Green Belt or higher) Plough and triangle- from position of lying on back on floor, instructor will say “up on your shoulders”; supporting yourself with elbows on floor and hand at each side of the small of your back, point legs and body directly up.  Head and neck remain on floor.  This is a blood circulation and back exercise.  When legs are straight up instructor will say “Plough”.  At this, lower toes to floor over head, touching floor if possible, and drawing feet as far toward head as possible.  From that position instructor will say “Form a triangle”, then raise from ground to about a forty-five degree angle, removing hands from small of back and placing them on knees, straighten arms forming a triangle with arms.  Arms, body and legs.  Instructor will then say, “Down slowly with control”.  Return to rest position, lying on back. 
12. Breathing- instructor will say “Lotus position for breathing”.  Assume lotus, half-lotus, or cross-legged sitting posture, back straight, wrists resting on knees.  Instructor says “Out”.  Force all air out of lungs, keeping head erect.  When instructor drops chin to chest, while still holding breath, do the same and pull lower organs up into chest cavity.  When instructor inhales, all inhale and return head to upright position.  Do this exercise three times.
13. Mediation - listen to your breathing clearing the mind of all thought. NOTE: this is not a religious practice.  It is not prayer. It is listening to you body.
14. Leg Stretching –From Cho position instructor says, “Stretching my way”, squats on right leg, and extends left leg, knee straight to side.  Then switches to other side.  This is repeated one more time, and then instructor says, “Opposite heel.”  In the first exercises, the foot is parallel and lying on the floor, in the second, the toes are pointed at the ceiling, the heel resting on the floor.  This is also repeated twice each side.
15. Right and Left Side Straight kick- This is not a fighting kick.  Start out with first kick about waist high- last kick should be over your head or as high as you can kick.  Gran Cho command is “Chombe,”  “Position right side straight kick.”  Block between each kick (double arm block).  Kiyap on tenth kick (or other l=kick).  On command, “position right side straight kick.”  Assume left Joon-Gol-Se elbow into sides, forearms parallel to ground and fists to front, palms facing each other, about one foot apart.  On “Begin”, swing right leg up and to the front keeping knee straight, without pausing, return leg to starting position.  When returning to position, execute and X-block, crossing arms in front of face, and blocking down into starting position keep elbows tucked into body during this exercise.  Repeat for other leg with commands appropriately revised.  This exercise consists of ten kick each leg.  Endeavor to use your hips in this exercise by rotating hips to right just prior to right side kick returning hips facing forward during kick.
16. Right and Left Side Bent Kick - Instructors says “position right side bent kick.” Assume left Joon-Gol-Se position.  Arms in double position, forearms parallel to the floor.  Instructor then says, “Ten kicks, block between each kick, ki-op on the tenth (or other) kick, begin.”  Execute ten extended front kicks in unison with class.  Hold each kick at full extension for an instant before returning foot to floor.  This is not a snap kick!  Repeat sequence for left side.  The bent kick consists of the rear foot rising up so heel touches left leg above the knee, hip rotates to the right.  The foot snaps straight forward, hip returns to front facing position.  The foot extends so the ball of the foot makes contact with imaginary target.  This exercise develops speed in large upper leg muscles and balance.

This concludes the warm-up exercises, which usually consume 15 to 20 minutes of each one hour class period.  Warming up exercises are an essential part of each training session as the prevent injury and increase strength and suppleness.  DRINK LOTS OF WATER!

Recommendations on exercises:

Warm-up exercises are used to prepare the body for more strenuous exercise.   It warms the muscles and loosens the joints. It oxygenates the body and focuses the mind on the work ahead.  A good warm up. These exercises include the benefits of warm-up, aerobic, stretching and  strength training. It is highly recommended to include walking or jogging 20 minutes or more on the days off from training.  It is good to very or "cross train" so muscle groups have a day to recuperate.  DRINK LOTS OF WATER!

Alternate Exercises for new people and all standing exercise warm-ups. COMING SOON

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SHORT PRINTABLE VERSION - highlight -print (selection only)

                                      WARM-UPS                                               

Warming-Up Exercises:

1. Running in place
2. Neck Twisting
3. Jumping in place
4. Toe and Heel raises
5. Knee Rotations
6. Arm Swings
7. Rear blocks
8. Six Point Push-Ups
9. Leg lifts
10. Stomach Crunches
11. Stretch Each Side
12. Stretching
13. Tensing - Leg Long - Side Long - Body Long - Whole Body Tensing
14. THIS IS AN ADVANCE EXERCISE:  (Green Belt or higher) Plough and triangle
15. Butterfly Stretching
16. Breathing
17. Mediation
18. Leg Stretching
19. Horse Stance Stretching - Feet Parallel
20. Horse Stance Stretching -  Heel UP
21. Right and Left Side Straight kick
22. Right and Left Side Bent Kick
23. Slow side kick stretch (both sides)
24. If Time - Wall stretch kicks.