LESSON PLAN WEEK 2
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 sheet provided (picture)
Theory:
• Rule
number 2: Always listen to your parents, teachers and Instructor.
•
Counting to 10 in Korean.
•
Practice Korean names: Punch - Jirugi
Instructor
- Sabum
Training
hall - Dojang
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 burpees
• 10 x
push ups
• 10 x kick
outs
• 10 x lunges
3 – White
belts: 20 x straight punches in sitting stance
10 x middle blocks with each arm
10 x low blocks with each arm
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)
Practice choice pattern 3 x times
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 side
kicks on each leg
• 10 x axe
kicks on each leg
5 – Wall
kicks:
• 10 x double
turning kicks on each leg
• 10 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.
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)
• 20 x mountain
climbers
• 15 x
push ups
• 15 x kick
outs
• 15 x lunges
• 15 x
burpees
3 – All
students to practice - beginner patterns (Chon Ji, Dan Gun, Do San)
- 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 uppercut
– uppercut – hook – hook combo
• 3 x
sets of 10 front leg hopping side kicks on each side
• 10 x front
kicks on each leg
• 10 x turning
kicks on each leg
5 – Wall
kicks:
• 15 x
turning kicks on each leg
• 15 x hook
kicks on each leg
• 15 x side
kicks on each leg (holding leg up for 5 sec each time)
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 tuck
jumps
• 20 x
push ups
• 20 x kick
outs
• 20 x lunges
• 20 x
burpees
• 20 x Russian
twists (can be done holding a light weight item or pad)
3 – Practice
intermediate patterns 3 x times (Won Hyo, Yul Gok, Joong Gun)
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 double
jab – cross – hook combo
• 10 x rear
uppercut – hook – cross combo
• 10 x double
front kicks on each leg
• 10 x double
turning kicks 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 (holding leg up for 5 sec each time)
• 15 x side
kicks on each leg (holding leg up for 5 sec each time)
• 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.