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University of Dayton
International Taekwon-Do Club

 

SOME KEY EXCERCISES FOR BEGINNERS AND ADVANCED STUDENTS

A comprehensive physical examination should always be obtained before beginning any exercise program

 

A common question is “What exercises can I do to help get balance, speed, focus, and better techniques?”  Practicing your forms, kicks, punches, and sparring regularly is the best exercise. Other drills can help, and some are listed below. Use all proper safety practices when exercising.

 

Ø  Weight training: work with light weights (2-10 lbs) to increase stamina in arms and legs, however, it will not give you better techniques.  Weights that attach to ankles or wrists can also be helpful, but care must be taken not to injure the knee, hip, elbow, and shoulder.  Good for balance and focus.

 

Ø  Aerobics: typical aerobic exercise is great to increase overall shape, however, it will not give you better techniques.  Good for balance and focus.

 

Ø  Using strength bands in movements such as punches and kicks will make techniques better and increase muscle strength.  They are great for those who wish speed and not bulk.

 

Ø  Speed bag: Excellent for timing and speed of jabs.  Can also be used to transition for punching to kicking quickly.

 

Ø  10-direction kick: excellent for developing balance and kicking combinations.  Perform front, turning, side, reverse turning, and back kicks in each of 10 directions (5 on each leg) without setting foot down.  For advanced students, mix blocking kicks in and perform multiple sets or multiple kicks in each direction.

 

Ø  Hand combination: From a fighting or an L-stance, perform 2 right vertical punches as if to the opponent’s face.  Then perform either a left upset punch, left circular (like a roundhouse) punch, or some type of left technique (knifehand, ridgehand, etc). Then do a right uppercut or upset punch, and finish with a left punch shifting into a walking stance.  Do at least 10 combinations using both right and left stances.

 

Ø  Self-sparring: using a mirror if possible, perform all techniques as if you are sparring an opponent.  Picture your opponent performing attacks—how would you block them?  Use good techniques and be as realistic as possible.  This is an excellent drill for getting into cardiovascular shape.

 

Ø  Mental concentration: In a relaxing place and position, focus on breathing or some object.  Close out all other things—noise, light, smell, taste, smell—and concentrate totally on the focal point.  Try to work up to concentrating for 5-10 minutes at one time.  Actively work on moving your new skill to other focal points, such as a person, object, thought, or goal.

 

Ø  Mental reflection—step back and look at yourself.  Do not give in to thinking you are too good at something.  The minute you think you are good you have stopped trying to improve.  Know yourself and improve your weaknesses.

 

A comprehensive physical examination should always be obtained before beginning any exercise program.

 

 

Last updated August 1, 2010

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University of Dayton
International Taekwon-Do Club