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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 45º 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 45º kick (Beet Chagi).
    Defensive player slide towards opponent with a right punch to chest then left 45º kick to abdomen.

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

  4. Players in OPEN stance:
    Offensive player kicks with back leg right 45º 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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