{"id":5961,"date":"2011-03-20T17:25:28","date_gmt":"2011-03-20T17:25:28","guid":{"rendered":"http:\/\/tu11.fi.srv.hoste.fi\/taekwondo\/?p=5961"},"modified":"2016-03-31T06:38:07","modified_gmt":"2016-03-31T06:38:07","slug":"episode-3","status":"publish","type":"post","link":"https:\/\/tu11.fi\/taekwondo\/en\/2011\/03\/3-jakso\/","title":{"rendered":"3rd episode"},"content":{"rendered":"

\"training<\/a><\/p>\n

Model exercise(sport training)\u00a0<\/strong>1:<\/strong><\/p>\n

    \n
  1. Warm-up 15-30 min. Jumps approx. 300-1000 jumps.<\/li>\n
  2. Lots of light stretches and movements where the buttocks, flexors and pelvic region are activated, calf stretches, rear and front ones carefully.<\/li>\n
  3. 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.<\/li>\n
  4. Exercises for kicking a goal:
    \n\u2013 Slide+push, 5 reps per leg
    \n\u2013 Return 2 min.
    \n\u2013 Slide+front leg, 5 repetitions per leg
    \n\u2013 Return 2 min.
    \n\u2013 Front leg up 2 forwards + change from the country<\/strong> to the start of the back leg, 5 repetitions per leg
    \n\u2013 Return 2 min.
    \n\u2013 Front leg up 2 forwards + change from the air<\/strong>\u00a0to the start of the back leg, 5 repetitions per leg<\/li>\n
  5. Restorative stretching.<\/li>\n<\/ol>\n

    Model exercise (sport exercise) 2:<\/strong><\/p>\n

      \n
    1. Light kicking with a friend 6 x 1 min<\/li>\n
    2. Stretching<\/li>\n
    3. 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.<\/li>\n
    4. Finally, cool down by kicking e.g. in a friend's hands 2 x 3 x 1 min<\/li>\n
    5. Jumps on one leg + grip on mitis or Airex (3\u00d710 for both legs), when it goes forward, back and finally around 180\u00b0 (this at least once a week, preferably 2 times).<\/li>\n
    6. Light restorative stretching<\/li>\n<\/ol>\n

      Model exercise 3. Morning exercise(feature exercise)<\/strong>:<\/strong><\/p>\n

        \n
      1. Opening 5 min.<\/li>\n
      2. Ladder 10 min. constantly getting harder.<\/li>\n
      3. 5 minutes persuasion<\/li>\n
      4. 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<\/li>\n
      5. Jumps on one leg + grip on mitis or Airex (3\u00d710 for both legs), when it goes forward, back and finally around 180\u00b0 (this at least once a week, preferably 2 times).<\/li>\n
      6. Persuasion<\/li>\n<\/ol>\n

        Model exercise 3. Morning exercise (feature exercise):<\/strong><\/p>\n

          \n
        1. Opening 5 min.<\/li>\n
        2. Jumps 10 min.<\/li>\n
        3. 5 minutes persuasion<\/li>\n
        4. Rubber bands, 2 slides + technique, 3\u00d74 for both feet.<\/li>\n
        5. You get up, one second up, one second down, 3x 30 sec sets per leg<\/li>\n
        6. Persuasion<\/li>\n<\/ol>\n

          Power jumps<\/strong><\/p>\n

          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 flat-footed jump can be combined with the front-foot flat bounce start (front-foot spin kick, front-foot lunge). The double effort can be combined with the start of the back leg, where the supporting leg slides to close the distance.<\/p>\n

          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.<\/p>\n

          Model video:<\/p>\n

          20160319_181241_1<\/a><\/p>\n

           <\/p>\n

          Jumps<\/strong><\/p>\n

          Light, the main part of these:<\/p>\n

          Flat foot jump. Short bounce 15-50 cm rhythmically forward.<\/p>\n