by Nao Sakata (Head Caoch of Rikkyo University Sumo Team / Inventor of Flexcushion)

TEPPO Basic Position

  • Basic Position

    TEPPO Basic Position 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
  • Feet Position

    EPPO Basic Position Feet Position
    • 45 to 50 degrees wide open
    • a few inches between the feet
    • weight on the ball of thumb
  • Face Position

    EPPO Basic Position Face Position
    • Chin down
    • Upper eye gesture
  • Arms and Hands

    EPPO Basic Position 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

STEP 2 TEPPO Modern

TEPPO modern style. Not much up & down movement.

How to move Hands and Legs

  1. Right Hand & Right Leg forward at the same time
  2. Left Hand & Right Leg backward at the same time
  3. Left Hand & Left Leg forward at the same time
  4. 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

  1. Right Hand & Right Leg forward at the same time
  2. Left Hand & Right Leg backward and Right Arm twisted at the same time
  3. Left Hand & Left Leg forward at the same time
  4. 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.

  • Flexcushion®

    Flexcushion

    Derived from SUMO

  • 1

    Warm-up with Flexcushion Inner Thigh Stretch

    Inner Thigh Stretch

  • 2

    Warm-up with Flexcushion To right & left

    To right & left
    *exhale when bending

  • 3

    Warm-up with Flexcushion Chest Stretch

    Chest Stretch
    *See cushion's position

  • 4

    Warm-up with Flexcushion Pelvis Exercise

    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.)

Stretch Easily and Ef fectively! Flexcushion Derived from sumo