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.