TRAINING - WEEK 1

LESSON PLAN WEEK 1
These workouts can be done 3 times a week with a rest day in between.
For active recovery on off days, stay busy with a jog, a walk or bike ride if possible.
Parents please get involved and feel free to jump in and try these lesson plans out with your children!

Parents, please make sure that appropriate risk assessments are carried out and that surrounding risks and potential dangers are eliminated to avoid unnecessary injuries while working out at home. 


LITTLE TIGERS: Please follow the workout on picture provided 
Theory:
• Rule number 1: No kicking or punching other people.
• Counting to 10 in Korean.
• Practice Korean kicks names: Ap Chagi – Front Kick
                                                   Dollyo Chagi – Turning Kick
                                                   Yop Chagi – Side Kick




JUNIORS TKD GROUP 1: (White to Green belts)
Each lesson is divided in sections, please have a short rest in between each section and have a couple of drinks throughout your workout.

1 – Warm-up: 5 min light jog

2 – Fitness drills: (to be done once)
• 10 x star jumps
• 10 x push ups
• 10 x sit ups
• 10 x squats

3 – White belts:   20 x straight punches in sitting stance
                            10 x high blocks with each arm in a walking stance
                            10 x low blocks with each arm in a walking stance

      Yellow stripes to green belts: practice grading pattern 3 x times (check our syllabus page to know which pattern you are on depending on your belt and check our PATTERNS page for videos)

4 – All students: To perform in a fighting stance (it is important to work on both stances so switch for each drill)
• 10 x jabs
• 10 x crosses
• 10 x jab – cross combo
• 10 x front kicks on each leg
• 10 x turning kicks on each leg

5 – Wall kicks:
• 10 x turning kicks on each leg
• 10 x side kicks on each leg

6 – Warm down: Finish each workout with a 5 min light jog followed by a 5 min stretching routine changing position every 30 seconds. 



JUNIORS TKD GROUP 2: (Blue stripes to Red belts)
Each lesson is divided in sections, please have a short rest in between each section and have a couple of drinks throughout your workout.

1 – Warm-up: 5 min light jog

2 – Fitness drills: (to be done 2 x times)
• 15 x star jumps
• 15 x push ups
• 15 x sit ups
• 15 x squats
• 15 x burpees

3 – All students to practice - choice pattern 3 x times
                                            - grading pattern 3 x times  (check our syllabus page to know which pattern you are on depending on your belt and check our PATTERNS page for videos)

4 – All students: To perform in a fighting stance (it is important to work on both stances so switch for each drill)
• 10 x jab – cross combo
• 10 x jab – cross – hook combo
• 10 x front kicks on each leg
• 10 x turning kicks on each leg
• 10 x rear leg axe kick on each leg

5 – Wall kicks:
• 15 x turning kicks on each leg
• 15 x hopping side kicks on each leg
• 15 x hook kicks on each leg

6 – Warm down: Finish each workout with a 5 min light jog followed by a 5 min stretching routine changing position every 30 seconds.



ADVANCED TKD GROUP: (Black stripes and Black Belts)
Each lesson is divided in sections, please have a short rest in between each section and have a couple of drinks throughout your workout.

1 – Warm-up: 5 min light jog

2 – Fitness drills: (to be done 2 x times)
• 20 x star jumps
• 20 x push ups
• 20 x sit ups
• 20 x squats
• 20 x burpees
• 20 x kick out

3 – Practice beginner patterns 3 x times (Chon Ji, Dan Gun, Do San)
      Practice grading pattern 3 x times (Black Belts to practice relevant Dan patterns)

4 – All students: To perform in a fighting stance (it is important to work on both stances so switch for each drill)
• 10 x jab – cross combo
• 10 x jab – cross – hook combo
• 10 x front kicks on each leg
• 10 x turning kicks on each leg
• 10 x rear leg axe kick on each leg
• 3 x sets of 10 front leg hopping side kicks on each side

5 – Wall kicks:
• 15 x turning kicks on each leg
• 15 x side kicks on each leg
• 15 x hook kicks on each leg

6 – Warm down: Finish each workout with a 5 min light jog followed by a 5 min stretching routine changing position every 30 seconds.