跆拳道

Taekwondo

Warm-Up & Stretching

Tap an exercise to see examples on Google Images

1

Warm-Up5–7 min

1

Light Jog on the Spot

60 seconds, relaxed

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2

Knee Raises

30 seconds — lift like a front-kick chamber

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3

Straight-Leg Front Kicks

20 each leg, controlled

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4

Side-to-Side Steps with Guard Up

60 seconds, light bounce

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5

Hip Circles

20 each direction

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6

Arm Circles

20 forward / 20 back

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2

Stretching5 min

1

Hamstring Stretch

20–30 seconds each side

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2

Quadriceps Stretch

20–30 seconds each side

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3

Inner-Thigh / Butterfly Stretch

30–40 seconds

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4

Front Split Line (Lunge) Stretch

20–30 seconds each side

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5

Side Split Prep

20–30 seconds, shift left/right

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6

Back & Torso Twist

15–20 seconds each side

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3

TKD ActivationOptional

1

Front-Kick Chambers

10 each leg

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2

Side-Kick Chambers

10 each leg

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3

Roundhouse Hip Openers

10 each leg

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Martial Arts Geelong