There is a lot of information available on the importance of warming upand the benefits we derive from it.
Almost every class at the Academie starts with an instructor-led warm-up, featuring joint-movement, medicine ball-tossing and exercises.
Something that has always been stressed at the Academie, though not as publicized is what to do if our warm-up isn't appropriate for you. There are myriad reasons why you may not want to participate in the warm-up, the typical ones having to do with injury and/or stiffness (some students just want nothing to do with that ball). And that's OK. You don't have to do our warm-up.
But you should still warm-up.
If our warm-up isn't appropriate for you then carve out a little space for yourself where you can warm-up on your own. Or if a particular exercise we're doing isn't for you then substitute it for something else. I personally substitute burpees with lunges because my knees are a little fragile.
Cool downs are just as important. We've set up a quick cool down on our iPad that any of the instructors can fetch for you. I have a routine that I go through every evening when I come home.
Do warm-up and cool down; you'll thank yourself tomorrow.
Devon Boorman is the Co-Founder and Director of Academie Duello Centre for Swordplay, which has been active in Vancouver, Canada since 2004. Devon’s expertise centres on the Italian swordplay tradition including the arts of the Renaissance Italian rapier, sidesword, and longsword, as well as knife and unarmed techniques. Read more from Devon Boorman.