How to Warm Up for Tae Kwon Do

Before training, warm up to decrease the risk of pulled muscles and increase the body's effectiveness when training. Warming up before any exercise increases blood flow, body temperature and loosens muscles. Since many warm up techniques not only warm up the body and loosen muscles, but also train the muscles in various ways, warm ups can be used to increase speed, strength, coordination, balance, flexibility, accuracy and reaction time. For example, dynamic leg stretching improves flexibility, balance and increases blood flow. Make a habit of properly warming up for 15 minutes before any Tae Kwon Do training session.

Things You'll Need

  • A physicians approval
  • Plenty of room
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Instructions

  1. Running in Place

    • 1

      Stand with your feet shoulder-width apart.

    • 2

      Hop back and forth, leaping on your left and then right foot. Keep alternating.

    • 3

      Raise your knee up to your waist while raising your leg.

    • 4

      Raise your left arm up while bending your elbow at the same time as you raise your left leg. Do the same for your right arm, lowering and raising it when you raise or lower your right leg.

    • 5

      Run in place for five minutes in order to loosen up leg muscles, arm muscles, and warm up the body.

    Jumping Jacks

    • 6

      Stand with your feet together.

    • 7

      Jump and spread your legs apart until they are a little wider than your shoulders.

    • 8

      Raise your arms from your sides. Keep your arms straight.

    • 9

      Raise your arms above your head and form a V. Do this simultaneously with Step 2.

    • 10

      Jump, lower your arms, and bring your feet together simultaneously.

    • 11

      Repeat Steps 1 through 5. Repeat for five to 10 minutes.

    Killers

    • 12

      Bend your knees and crouch down.

    • 13

      Put your hands on the ground in front of you.

    • 14

      Bend your arms and shift all your weight on your hands.

    • 15

      Straighten both legs out in the air behind you while balancing on your hands. Let your feet land on the ground.

    • 16

      Shift all your weight on your hands and bend your legs, bringing your feet back to a crouching position.

    • 17

      Stand up and repeat 10 to 15 times.

    Squats

    • 18

      Stand with your feet spread out wide.

    • 19

      Bend your knees and lower your behind as far as you can go while maintaining balance.

    • 20

      Hold for three seconds.

    • 21

      Straighten your legs and rise back to your original position.

    • 22

      Repeat Steps 1 to 4. Do this exercise 10 times.

    Lying Leg Raises

    • 23

      Lay on your back with your arms at your sides.

    • 24

      Keep both legs completely straight and together. Keep your toes pointed towards the ceiling.

    • 25

      Slowly raise both legs together until they are completely above your head. Keep both legs straight.

    • 26

      Lower both legs slowly until they are about one inch above the ground. Then hold both legs, tightening your stomach muscles.

    • 27

      Spread your legs apart slowly and hold for a few seconds.

    • 28

      Bring your legs together again and hold for as long as you can.

    • 29

      Lower your legs to the ground.

    • 30

      Repeat Steps 1 to 7 as many times as you can.

    V-ups

    • 31

      Lay on your back with your hands above your head and your legs straight.

    • 32

      Raise both your arms and legs up together quickly.

    • 33

      Form a V with your body and hold for a few seconds.

    • 34

      Lower your arms and legs back to their original position.

    • 35

      Repeat Steps 1 to 4 for 10 repetitions.

    Flutter Kicking

    • 36

      Sit down.

    • 37

      Put your hands on the ground behind you for balance.

    • 38

      Bend and raise your legs slightly above the ground.

    • 39

      Kick quickly with your left and right feet, alternating.

    • 40

      Cross your left foot over your right foot and then your right foot over your left foot quickly.

    • 41

      Straighten both legs really quickly, and then return both legs to the original position.

    Leg Raises

    • 42

      Put one foot in front of the other for balance while standing.

    • 43

      Straighten your back leg.

    • 44

      Hold your hands in front of you in order to maintain balance.

    • 45

      Swing your back leg in front of you as high as you can. Keep your leg straight throughout this step.

    • 46

      Lower your leg to its original position. Alternate with both legs.

    • 47

      Repeat Steps 1 to 4 for 10 repetitions.