Exercises for Better Taekwondo Stamina & Conditioning
To excel at Taekwondo, you need to improve
your stamina and conditioning. Taekwondo involves a tremendous cardiovascular
effort. If you are not fit, your performance level will lag
(especially during difficult exercises or at the end of a class).
Moreover, if you are huffing & puffing and straining to do an
exercise, you will increase the odds of getting hurt (i.e.
spraining an ankle or lack the ability to jump out of the way of
an opponent's spinning hook kick!). Therefore if you enhance
Taekwondo stamina, you will compete better & suffer fewer
More Taekwondo - Try to go to your Taekwondo
class more often. Many adults go only once or twice a week
and wonder why they don't have much stamina. Duh! :) Try to
go at least 3-4 times per week.
Run - Don't just go for distance, you also need to get your heart
pounding. Therefore, you need to mix in a variety of sprinting drills.
For example, if you are running at a track, you can alternate
jogging and sprinting every other lap. Leisurely jogging won't
maximize your Taekwondo stamina.
Swimming - A good non-impact
form of exercise. Try to mix up distance & speed training.
Bicycling - Another good reduced
impact exercise. Try to mix in some hill climbs.
Consider exercising with weighted vests.
However, first check with your instructor and/or doctor as extra
weight can injure knees, etc.
Kicking drills against practice
dummies - Gradually boost the speed & intensity of your
kicking drills. Remember to train with both legs!
Sparring - A great way to build
up your Taekwondo stamina. Sparring will also show you if you are
lacking in stamina. I have seen many people with inferior
skills (but great stamina) win their
sparring matches in the later rounds because their opponent is too tired to
Lose weight - 5-10 extra pounds
is a lot of "useless" weight to carry around and will
significantly reduce your stamina.
Eat right - Cut out the junk
food (i.e. soda & chips) and munch on more veggies, lean
meat and fruit. Try to drink more water and/or low fat dairy
Jump Rope & Stamina Training from Youtube
Squat Thrust & Stamina Training from Youtube
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