TRAINING - WEEK 3


LESSON PLAN WEEK 3
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 show respect and bow to your Instructor.
• Counting to 10 in Korean.
• Practice Korean  names: Block - Makgi
                                          Attention - Charyot
                                          Bow - Kyong-ye




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 high knees
• 10 x star jumps
• 10 x sit ups
• 10 x squat jumps

3 – White belts:   10 x straight punches in sitting stance
                            10 x high blocks with each arm in a walking stance
                            10 x side blocks + leg raises 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)
                                                      - Practice pattern Chon Ji 2 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 double jabs
• 10 x uppercuts
• 10 x double jab – cross combo
• 10 x double front kicks on each leg
• 10 x double side 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 sit ups
• 15 x high knees
• 20 x lunges
• 15 x squat jumps

3 – All students to practice – choice pattern 2 x times
                                            - grading pattern 2 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 – hook combo
• 10 x axe kicks on each leg
• 5 x sets of 5 front leg hopping side kicks on each side
• 10 x front kicks on each leg
• 10 x hooking kicks on each leg

5 – Wall kicks:
• 10 x turning kicks on each leg (holding leg up for 5 sec each time)
• 10 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 squat jumps
• 20 x sit ups
• 20 x lunges
• 20 x star jumps
• 20 x kick outs

3 – Practice intermediate patterns 2 x times (Toi Gye, Hwa Rang)
      Practice grading pattern 2 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 – combo
• 10 x front kicks on each leg
• 10 x axe kicks on each leg
• 3 x sets of 10 front leg hopping side kicks on each side

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