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TAEKWONDO KICKING SPEED DRILLS

SPEED KICKS I

HOLDER: With 2 paddles, hold paddle in position for 45� kicks (Korean Beet Chagi)

KICKER: Single leg 45�kicks
(10 each leg); Then alternate 45�kicks (20 total)

SPEED KICKS II

HOLDER: Hold paddle in position for 45� kicks (Beet Chagi)

KICKER: Kick paddle once, then twice, then three�.until you reach 10 kicks. Put kicking foot back to starting position after each kick. Do as quickly and accurately as possible. Switch legs.

REACTION DRILL

HOLDER: Hold paddle behind your back and quickly move paddle towards front for a 45� kick (Beet Chagi), or roundhouse kick (Dolro Chagi), or ax kick (Nehryuh Jeek Gi), or spin kick (Dwi Dol Yeo Chagi), or back kick (Dwi Chagi).

KICKER: Try to anticipate the paddle (an opening in your opponent�s defense), but do not kick before paddle comes out.

ENDURANCE DRILLS

  1. TWO MINUTE DRILL

    HOLDER: With 2 paddles, hold paddle in position for any kick (round house, front snap, back kick, spin kick, ax kick�) and change paddle position after each kick. Try to think ahead and place paddles at probable next kick positions to avoid awkward kicking combination by the kicker.

    KICKER: Continuously kick the paddles for 2 minutes. Try to make your movements flow and conserve your energy.

    NOTE: Beginners may want to start out with 30 seconds and work up to 2 minutes.

  2. GERMAN DRILL


Work at 90% of your maximum heartrate, kick midsize pads with double-kicks (pit Chagi) for 10 seconds then rest for 10 seconds, then kick for 10 seconds again. Continue this drill for a total of 2 minutes for beginners, then go to 3 minute founds for intermediate and advanced.

COUNTERS

Note: Counters given should be practiced with both legs, not just as the examples below:

  1. Players in OPEN stance:
    Offensive player kicks with 45� kick (Beet Chagi).
    Defensive player counters with a turning back kick (Dwi Chagi).

  2. Players in CLOSED stance:
    Offensive player kicks with back leg right 45� kick (Beet Chagi).
    Defensive player slide towards opponent with a right punch to chest then left 45� kick to abdomen.

  3. Players in CLOSED stance:
    Offensive player kicks with back leg right 45� kick (Beet Chagi).
    Defensive player counters with front leg ax-kick.

  4. Players in OPEN stance:
    Offensive player kicks with back leg right 45� kick (Beet Chagi).
    Defensive player slides back then counters with double kick; first kick to the buttocks area to draw opponent�s attention (do not use force, this kick is only used to divert his attention) then second kick to opponent�s abdomen.

RUNNING DRILLS

ENDURANCE:

  1. Two miles slow jog; sprint at the end of the run.
  2. Stairs
  3. Alternate slow jog (3 minutes) and sprint (45 seconds).
  4. For team practice: Jog in a line around track, the last person sprint to the front of the line, then the next last person.
    REPEAT!!

AGILITY:

  1. Mark a 25-yard track every 5 yards. From starting position, sprint to the 5-yard mark, touch floor (ground), and sprint back to starting position, touch floor (ground), sprint to 10-yard mark, and touch floor (ground).
  2. For Team practice: Line up team in a large circle 3-5 feet apart. The last person runs in and out of the circle. (Go to left, run past one member, then go right, run past another, then left�). Try to have people running continuously, try to have space between you and the person in front of you to avoid stopping.

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