TEPPO Sumo's Fundamental Perfected Exercise
by Nao Sakata (Head Caoch of Rikkyo University Sumo Team / Inventor of Flexcushion)
TEPPO Basic Position
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Basic Position
Start (left photo)
- a few inches between the feet
- Power position While doing Teppo
- Right Hand & Right Leg forward at the same time
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Feet Position
- 45 to 50 degrees wide open
- a few inches between the feet
- weight on the ball of thumb
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Face Position
- Chin down
- Upper eye gesture
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Arms and Hands
- Feel like pushing your elbow, not your hand
- As a result, arm and hand go forward
- Tighten the sides (basics of Sumo)
- Hands 45 to 60 degrees open
STEP 1 Practice the Rythm
First of all, let's learn the rhythm of the exercise, as if you were dancing.
TEPPO Basic Posture
- Refer to “TEPPO Basic Position” below.
- Feel like pushing your elobow, not arm
- Tighten the sides
How to Breathe
- Breath out when hitting the Teppo
- Abdominal breathing
- Breath in naturally when returning to basic posture
＊Same for Level 2 / Level 3
First of all, let's learn the rhythm of the exercise, as if you were dancing.
TEPPO Basic Posture
- Refer to “TEPPO Basic Position” below.
- Feel like pushing your elobow, not arm
- Tighten the sides
How to Breathe
- Breath out when hitting the Teppo
- Abdominal breathing
- Breath in naturally when returning to basic posture
＊Same for Level 2 / Level 3
STEP 2 TEPPO Modern
TEPPO modern style. Not much up & down movement.
How to move Hands and Legs
- Right Hand & Right Leg forward at the same time
- Left Hand & Right Leg backward at the same time
- Left Hand & Left Leg forward at the same time
- Right Hand & Left Leg backward at the same time
（Repeat 1～4）
TEPPO modern style. Not much up & down movement.
How to move Hands and Legs
- Right Hand & Right Leg forward at the same time
- Left Hand & Right Leg backward at the same time
- Left Hand & Left Leg forward at the same time
- Right Hand & Left Leg backward at the same time
（Repeat 1～4）
STEP 3 TEPPO Classic
TEPPO traditional style. While one arm hitting the pole, the other arm is stretched and twisted.
How to move Hands and Legs
- Right Hand & Right Leg forward at the same time
- Left Hand & Right Leg backward and Right Arm twisted at the same time
- Left Hand & Left Leg forward at the same time
- Right Hand & Left Leg backward and Left Arm twisted at the same time
（Repeat 1～4）
TEPPO traditional style. While one arm hitting the pole, the other arm is stretched and twisted.
How to move Hands and Legs
- Right Hand & Right Leg forward at the same time
- Left Hand & Right Leg backward and Right Arm twisted at the same time
- Left Hand & Left Leg forward at the same time
- Right Hand & Left Leg backward and Left Arm twisted at the same time
（Repeat 1～4）
Objectives of TEPPO
- To strengthen the trunk, and to gain the power to push forward
- To transfer your power from trunk to arms effectively
- SHIKO’s upper body version. Conditioning around scapula
Uniqueness of TEPPO
- Self-weight training, easy to adjust loads
- Functional training with movement of SUMO
- Ipsilateral movement. When right arm goes forward, right leg goes forward.
Recommended Stretching as Warm-up with Flexcushion®
CONCEPT 15 minutes basic workouts. Easy stretch workouts. Even while watching TV, you can do it.
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Flexcushion®
Derived from SUMO
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1
Inner Thigh Stretch
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2
To right & left
*exhale when bending -
3
Chest Stretch
*See cushion's position -
4
Pelvis Exercise
*forward & backward
Main Users
Health Clubs, Pilates Studios・16 Professional Baseball Teams + over 250 players, 15 Professional Soccer Teams, Olympic Sprinters, Hammer Throwers, Synchronized Swim Teams, Figure & Speed Skaters, Judo & Karate Dojos, Golfers, Track & Field Teams, PerformBetter, Medco Sports Medicine, Dr. Don Chu's Athercare Fitness & Rehabilitation, Mike Boyle's MBSC, Yoga Studios, Professional Athletes (Football, Basketball, Hockey, Ski, etc.)
