Physical performance for Martial arts
Resources for Kando athletes
Elevate your training, recover faster, and reduce injury risk with protocols designed to help you become fitter, stronger, more explosive, and resilient. Parents, senpai, and athletes can leverage Core Advantage sports science expertise by implementing these straightforward practices.
Save this page and refer to it regularly to build great training habits.
Physical preparation
INjury management
Eating for performance
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Perfect push ups
Physical preparation
Foam rolling
Foam rolling releases muscle tension and improves blood flow before training. Roll slowly across the full length of each muscle, easing into tight spots without forcing through pain. Avoid rolling directly over joints.
- 10 slow, full-length rolls per position
- Keep pressure gentle — back off if it's painful
- Stay on soft tissue only — never roll over knees, elbows, or ankles
Static stretching
Stretching prepares your muscles and connective tissue for the demands of training by improving range of motion. Hold each position calmly, breathe deeply, and let your body relax into the stretch rather than forcing it.
- Hold each stretch for 30 seconds per side
- Stretch to mild tension, never to the point of pain
- Don't bounce — stay still and breathe
Activation and priming
Activation exercises switch on the key muscle groups you'll rely on during training. The goal is quality of movement, not speed — controlled reps with good form will get far more out of these exercises than rushing through them.
- 10 controlled repetitions per exercise
- Maintain good form throughout every rep
- Stop immediately if anything causes pain
Injury management
Young athletes are especially susceptible to growth-related injuries that, when managed properly, don't have to sideline them for long. Understanding these conditions helps parents and coaches recognise early warning signs and respond appropriately.
Disclaimer: The information below is general in nature and does not replace professional medical advice. Always seek assessment and clearance from a qualified health professional before beginning or modifying any rehabilitation program.
Osgood-Schlatter Disease
A common growth-related knee condition in young athletes. Our program walks you through understanding the condition, managing training loads, and exercises to help recover.
How to rehab Osgood Schlatter Disease →
Sever's Disease
Growth-related heel pain, especially common in barefoot sports. This guide covers what's happening, what to do about it, and how to keep training safely.
How to manage Sever's Disease Program →
Shin Splints
Shin pain from repetitive impact on hard surfaces. This resource explains the condition and outlines a practical rehab approach.
Shin Splint Guide →
Lower Back Injuries
Lower back pain is common in growing athletes. This guide helps you understand what might be going on and when to seek professional help.
Lower Back Pain Guide →
Eating for Performance
Perfect Push Ups
Struggling with your push up progressions?
Try this complete five-level push-up progression program — from your first kneeling push-up through to advanced cluster sets.
Each level includes exercise instructions, prescribed sets and reps, and clear criteria to hit before moving on. No equipment needed, complete the workouts in 5-10 minutes at home.