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
Heavy, just a little:
- Interchangeable springs, maximum length
And so on…
An alternative could be, for example, belt test rhythms in place or on the spot:
March rhythm
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Tasaisella rytmillä ”etupotkuja” ilman, että tukijalalla tulee mitään liikettä. Kyettävä pitämään rytmi potkaisevaa jalkaa vaihdettaessa. Esim. kolme potkua vasemmalla jalalla, kolme oikealla jalalla ja kuusi potkua vuorojaloin. jne.
Double running rhythm
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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
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Relief rhythm
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Tasaisella rytmillä ”etupotkuja” niin, että tukijalka tekee kaksi pomppua per potku. Tukijalka osuu maahan yhtä aikaa potkaisevan jalan osuessa maaliin (tai jalan ollessa osumakohdassaan, jos ei potkumaalia), ja tukijalka osuu toisen kerran maahan yhtäaikaa kuin potkaisevakin jalka palaa maahan. Sama rytmi vuorojaloin, tai yhtä jalkaa pomputtamalla. Osattava yhdistää.
Flat bounce rhythm
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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.
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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.
