Sampo Pajulampi, Author at Taekwondourheilijat 2011 | Taekwondo | Helsinki | Espoo

Model exercise(sport training) 1:

Warm-up 15-30 min. Jumps approx. 300-1000 jumps.
Lots of light stretches and movements where the buttocks, flexors and pelvic region are activated, calf stretches, rear and front ones carefully.
Power jumps for boxes, 3 x 10 per leg, set recovery 1 min., in lighter weeks and at the beginning it is necessary to shorten the sets. Likewise if the athlete gets tired and is no longer able to perform at full capacity. You can even drop sets.
Exercises for kicking a goal:
– Slide+push, 5 reps per leg
– Return 2 min.
– Slide+front leg, 5 repetitions per leg
– Return 2 min.
– Front leg up 2 forwards + change from the country to the start of the back leg, 5 repetitions per leg
– Return 2 min.
– Front leg up 2 forwards + change from the air to the start of the back leg, 5 repetitions per leg
Restorative stretching.

Model exercise (sport exercise) 2:

Light kicking with a friend 6 x 1 min
Stretching
Armor on top of sparring. In groups of 4 where each pair takes turns. 1 min. attack, with the defender only the topper of the front foot, punch and protections. After the first sets, emphasis is placed on rhythmicity and changing rhythms, 2-3 attacks per minute are enough. After the second sets, we remind you about the rhythm and the quality of the hit. Especially the 1st hit must have an effect that opens up the defense. After the thirds, the task is to make one point hit.
Finally, cool down by kicking e.g. in a friend's hands 2 x 3 x 1 min
Jumps on one leg + grip on mitis or Airex (3×10 for both legs), when it goes forward, back and finally around 180° (this at least once a week, preferably 2 times).
Light restorative stretching

Model exercise 3. Morning exercise(feature exercise):

Opening 5 min.
Ladder 10 min. constantly getting harder.
5 minutes persuasion
Power jumps for boxes, 3 x 10 per leg, set recovery 1 min., in lighter weeks and at the beginning it is necessary to shorten the sets. Likewise if the athlete gets tired and is no longer able to perform at full capacity. You can even drop sets
Jumps on one leg + grip on mitis or Airex (3×10 for both legs), when it goes forward, back and finally around 180° (this at least once a week, preferably 2 times).
Persuasion

Model exercise 3. Morning exercise (feature exercise):

Opening 5 min.
Jumps 10 min.
5 minutes persuasion
Rubber bands, 2 slides + technique, 3×4 for both feet.
You get up, one second up, one second down, 3x 30 sec sets per leg
Persuasion

Power jumps

Power jumps to the box can be thoughtfully combined with kick starts. The switch jump can be combined with a switch start, i.e. front leg up -> support leg start (axe kick, spin kick, etc...). The straight leg jump can be combined with the front leg flat bounce start (front leg spin kick, front leg lunge). The double effort can be combined with the start of the back leg, where the support leg slides to close the distance.

At first, these can be practiced concretely by taking short sets of kicks (3-5 kicks per leg) between jumps. It is worth noting that returns must come after both jumps and kicks.

Model video:

20160319_181241_1

Jumps

Light, the main part of these:

Flat foot jump. Short bounce 15-50 cm rhythmically forward.

in front of
behind
around
Every third knee lift one turn forward
Every third knee lift one turn backwards
Every third knee lift around the shift
Every third heel to the rear in a turn forward
Every third heel backwards
Every third heel around the rear
Every third heel to the back and knee up at the same time in turn forward
Every third heel to the back and knee up at the same time in turn backwards
Every third heel to the back and knee up at the same time around the turn

Kicks with both legs forward, short (15-30 cm)
Kicks with both legs back, short (15-30 cm)
Knees on both legs all around, short (15-30 cm)

Medium weight, less of these:

Long straight leg forward, jumps connecting
Long straight leg behind, jumps connecting
Long straight leg 180°, connecting jumps

Ice skates

Heavy, just a little:

Interchangeable springs, maximum length

Long kinks

frog jumps

bunny hops

speedless length

And so on…

An alternative could be, for example, belt test rhythms in place or on the spot:

March rhythm
—————-
With a steady rhythm, "front kicks" without any movement of the supporting leg. Able to keep rhythm when switching kicking leg. For example, three kicks with the left foot, three with the right foot and six kicks with alternate feet. and so on.

Double running rhythm
———————————-
The back (or when starting side by side only the other) leg starts to push and ko. the knee of the leg rises. In the upper position of the knee, the effort of the second leg takes place, and the knee of the latter leg rises to its upper position at the same time as the starting leg returns to the ground. After this, the raised leg returns to the ground independently.
The rhythm of the single double
——————————————
Relief rhythm
————-
With a steady rhythm, "front kicks" so that the supporting leg makes two bounces per kick. The supporting leg hits the ground at the same time as the kicking leg hits the goal (or while the foot is at the point of impact, if no kicking goal), and the supporting leg hits the ground a second time at the same time as the kicking leg also returns to the ground. The same rhythm by alternating legs, or by bouncing one leg. Must know how to combine.

Flat bounce rhythm
————–
With a steady rhythm, small knee lifts so that the supporting leg makes one bounce per knee lift. The supporting leg hits the ground just as the kicking leg returns to the ground. Alternating legs and bouncing on one leg. Must know how to combine.

From the match position, individual knee lift starts of the rear leg so that the knee rises forward, the supporting leg kicks off, and both legs return to the ground at the same time in a side-by-side or short lunge position.

Rotating rhythm.
—————
From the match position, the front foot is lifted into the air, and in one movement the front foot is moved to the ground in place of the back foot, and the back foot is moved forward into the air. Let's continue the turn in the same direction with the next change of legs. So all the time one foot is on the ground, about a grade in the same place, and the other foot is off the ground, on the long front side of the support leg. Competent in both directions.

Rubber bands

2 slides + technique 3×4 for both legs.

First, just the punches. Then kick to the last series. Finally, 1st set – punch, 2nd kick, 3rd double kick. Additional resistance between the legs only when the movement is under control.

Weekly division

Mon

Evening

Couple exercises.

10 min warm-up

40 min sports part

Prescribed pair exercises, 5-20 repetitions per movement. Given solutions. No solution choices.

Rhythm 5-10 min work, 2-5 min recovery.

10 min cooling.

TUE

Morning

Jogging warm-up, possibly jumping.

Running strokes 5×30 / 5×50 / 4×100 m walking recoveries

Return 800 m jog

20 min jumps

30 min long end given first defense to Mitsui and free extension / given first opening to Mitsui and free extension.

10 min jumps on black and stretching

EVENING

Sparring training 1.5 h. However, sufficiently long sets. Free and with given roles or tasks.

Wed

EVENING

Couple exercises.

10 min warm-up

40-60 min sport part

Prescribed pair exercises, 5-20 repetitions per movement. Given or own solutions. Possible solutions.

10 min. Calf raises 2x3x20″ and stretching.

THU

Morning

Playing field. Jumps and throws. Different sorts of. Let's learn the basics.

10 min warm-up

40 min long end, couple situations. Example A performs the given standard attack F from end X to end Y. From end Y to end XA continues the standard attack and B looks for a solution G. From end X to end A does F and B does G after which A makes a free continuation.

Calf raises 2x3x20″ and stretching.

EVENING

Takamäki or fitness circuit at the gym.

In pair exercises, the goal is not power, but the number of repetitions, good techniques and correct distances.