Taekwondo White Belt Class 7: Warm-Up & Stretching Guide for Higher Kicks & Injury Prevention | Trithletes Club

By

Taekwondo Flexibility & Warm-Up Guide: Essential Stretches for High Kicks & Injury Prevention

Want to kick higher and move faster in Taekwondo? πŸ₯‹ In Taekwondo White Belt Class 7, we’ll break down the best warm-ups and stretching routines to boost your flexibility, prevent injuries, and power up your kicks! Whether you're aiming for full splits or just better mobility, these pro tips will help you loosen up like a champ. 
πŸ’ͺπŸ”₯ Stay consistent, stretch smart, and watch your kicks soar! 
#TaekwondoTraining #HighKicks #FlexibilityGoals

Warmup: 1 min other exercises

  1. Running (5 min)
  2. Neck Rotations 
  3. Trunk Twists
  4. Hip Twists 
  5. Knee Circles
  6. Socket Stretch
  7. Sitting Hamstring Stretch
  8. Horse Stretch
  9. Full Split Side
  10. Full Split Front
  11. Hip Circles
  12. Hip Twists

Stretching for Higher Kicks: (30 Sec Each Exercise)

  1. Standing Quad Stretch
  2. Squating Single Leg Hamstring Stretch All Directions (Also Referred as "cossack squats")
  3. Socket Stretch (Rear Foot Toe and Flat)
  4. Hurdelers Stretch All Directions
  5. Full Side Splits but Don't Sit 
  6. Full Front Splits but Don't Sit
  7. Pro Tip: If you did heavy stretch any day then the next day go with light dynamic stretch and drink plenty of water.
  8. Sit Full Side Splits and Go All Directions 30 sec each
  9. Butterfly Stretch All Variations
  10. Finish Stretching with Some Hips Rotations and Dynamic Stretch




Trithletes Club YouTube

Comments

Post a Comment

Popular posts from this blog

Thoery Class 1: Master Korean Numbers 1-100 | Easy Native Korean Counting Guide! πŸ‡°πŸ‡·

By
Image
Taekwondo Belt Counting System (1-100) White Belt (Beginner Level) – Must know numbers 1 to 10 Yellow Belt – Must know numbers 11 to 20 Green Belt – Must know numbers 21 to 30 Blue Belt – Must know numbers 31 to 40 Red Belt – Must know numbers 41 to 50 Black Belt (1st Dan Level Requirement) – Must know numbers 51 to 100 Want to learn Korean numbers fast? πŸš€ This complete guide covers Native Korean counting from 1 to 100 with pronunciation! Perfect for beginners and Taekwondo students. Start counting in Korean today! 🎯 Native Korean Numbers: 1-100 1 ν•˜λ‚˜ (hana) 2 λ‘˜ (dul) 3 μ…‹ (set) 4 λ„· (net) 5 λ‹€μ„― (daseot) 6 μ—¬μ„― (yeoseot) 7 일곱 (ilgop) 8 μ—¬λŸ (yeodeol) 9 아홉 (ahop) 10 μ—΄ (yeol) 11 μ—΄ν•˜λ‚˜ (yeol-hana) 12 μ—΄λ‘˜ (yeol-dul) 13 μ—΄μ…‹ (yeol-...
Read more

White Belt Class no. 5 - Trithletes Club

By
  Basics of TaeKwonDo Class No.5 Warmup (Each Exercise for 30sec with no rest) Jumping Jacks Leg crosses in juming jacks Jogging with hands moving punching with jogging on the same place butt kicking high knees Trunk twists Hips twists Hips rotation in open legs. Side-by-side Stretch Glutes and ribs (don't place hands on hips or knee) Knee circles Leg stretching dynamic situps side-by-side full feet, and toe Socket Stretch  Lunges forward: Steps 20x  Kicking Basic Workout: Ap Chagi: 10x each side Dollyo Chagi: Pivot only to chamber don't extend kicks hold at end for a second Practice with moving Forward. 30x each side Dollyo Chagi: Pivot only to chamber and step forward but do it fast without any pause Blocks and Kicks in Combination: Right Low Block + Left Low Block + Right High Block + left high block + Right Ap chagi + Left Ap Chagi 10x Slow --- 10x Fast Balancing Drills: Hold Ap chagi chamber and you could switch chamber to dollyo or yop keep switching for few s...
Read more

White Belt Class no. 4 - Trithletes Club

By
Basics of TaeKwonDo Class No.4 Warmup (Each Exercise for 30sec with no rest) Jumping Jacks Jumping Lunges Step Change (both Sides count 1) Windmills or cross hand 3 step stretch (stand in Half side split then bring hands in front, center and back) Leg crosses in juming jacks Trunk twists Hips twists Hips rotation in open legs. Knee circles Leg stretching dynamic situps side-by-side full feet, and toe Socket Stretch  Lunges forward: Steps 20x  Hamstring Stretch and quad Stretch Pivot Practice: Chamber Ap Chagi to dollyo chagi then again to ap chagi then land the foot in back when chaber dollyo chagi push hips forward Conditioning: Use Chair or Wall to balance ==> Extend Dollyo Rotations Clock and anti clock wise 5 each Side rotations each leg 3sets Cool down: Quad Stretch Hip and Glute Stretch Ribs Stretch Cobra Stretch Socket Stretch Sitting on one leg Hamstring Stretch Horse Squat Stretch Full Side Splits Full Front Splits Again Full Side Splits Hip Twists Butterfly Visit...
Read more