Training/Practice Drills
Key tips:
when stretching, go deeper into your stretch when you exhale
exhale (kihap) when you kick
Do not overexert or rush the process. Tearing pain is a No-No. Safety is absolutely paramount.
Warm-ups
5 laps each direction
50 jumping jacks
20 mountain climbers knees to chest
20 mountain climbers knees to shoulders (wide)
Hip circles, 10 one way, 10 the other
Bilateral knee circles, 10 one way, 10 the other
10 Dragon flags
Dynamic Stretches
10 lateral lunge
10 inch worm
10 lunge twists
10 Side-to-Side lunge
Focused Punches
5 per side - Jab
5 per side - Cross
5 per side - Hook
5 per side - Upper Cut
5 per side - Back Fist
Focused Kicks
5 per leg - Ap chagi (front snap kick)
5 per leg - Axe kick
5 per leg - Out to in crescent kick
5 per leg - In to out crescent kick
5 per leg - Fast kick
5 per leg - Round house
5 per leg - Back kick
5 per leg - Hook kick
Speed
Slide forward, slide back, switch feet (repeat) 10 times
Fast kick, slide back 10 times (each side)
Uppa kicks (10 each side)
Crescent kick (out to in, then in to out) 10 times
1-2 Combos
Front kick, side kick
Front kick, round house kick
Front kick, axe kick
Round house kick, uppa kick
Round house kick, fast kick
Round house kick, back kick
Round house kick, butterfly kick
Fast kick, round house kick
Fast kick, uppa kick
Fast kick, back kick
Fast kick, butterfly kick
Crescent kick, cut kick
Crescent kick, back kick,
Crescent kick, spin hook kick
Crescent kick, butterfly kick
Blocks (Makgi)
Low block
High block
Middle block (out to in)
Middle block (in to out)
Knife-hand guarding block
Reverse block
Reaction Drills
Paddle Drills:
Partner flashes paddle, other partner uppa kicks paddle quick as possible
Partner swings with paddle, other partners dodges or blocks
Partner presents paddle randomly, other partner roundhouse kicks according to side
Stance Drills:
Partners stand in closed stance, one partner slides forward, backwards, or switches stance while other partner mirrors
Partners are in fighting stance, both try to touch other partners shoulder
Partners are in fighting stance, both try to touch other partners leg
Hogu Drills:
Partners stand in closed stance, partner throws fast kick, other partner side-steps and uppa kicks
Partners stand in closed stance, partner throws fast kick, other partner counters with back kick
Partners stand in closed stance or open stance, partner throws round house, other partner intercepts with cut kick
Partners stand in open stance, partner throws round house, other partner slides back and counters with uppa kick
Static Stretches
30 second bilateral quad stretch
30 second pigeons per side
30 second deep runner's stretch per side
30 second butterfly
30 second scorpion per side
