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Poomsae (Forms) Training Schedule

1st hour
25min stretching (standing) Rotations- Neck rotation, arm and shoulder rotation, elbow rotation, wrist rotation, hip rotation, knee rotation, ankle rotation, horse stance- hands forward wrigle fingers at a fast pace and open and close.
Stretches- Reach for the sky 2x, overhead arm pull, chest stretch, open arm stretch, shoulder and arm pull, touch toes, chinese stretches.
15min cardiovascular - (All exercises will have 10 3count movements totaling 20 repetitions) Jog, increase speed and play tag (tagged students do 10 pushups and recover), side skip, middle crunches, play tag, left crunches, play tag, right crunches, play tag, regular pushups, play tag, forward arm rotation jumping jacks, play tag, backward arm rotation jumping jacks, stretch kicks 10reps on each leg.
10min cool down stretches - partner assisted situps, butterflies, groin stretch, touch toes, splits, left and right leg raise stretch, split leg raise stretch.
10min restroom and waterbreak.
  
2nd Interval
20 min relay race.
10 min break.

2nd Hour, 3rd Interval
5 min Basic Movements (8 basic movements.)
Kyorugi (One steps for Beginners, Three for Advanced.)

4th Interval
Forms 20mins.
Beginner White Belt forms (1-3)
1-5 (Intermediate)
6-9 (Advanced)
Advanced Blackbelt forms at Black Belt Board Meetings.
Cooldown Interval
Horse Stance Contest with Breathing (Thursdays) 5mins.
or Donkey Kicks 5mins
5 min closing.

Kyorugi & Self-Defence, Training Schedule

1st hour
25min stretching (standing) Rotations- Neck rotation, arm and shoulder rotation, elbow rotation, wrist rotation, hip rotation, knee rotation, ankle rotation, horse stance- hands forward wrigle fingers at a fast pace and open and close.
Stretches- Reach for the sky 2x, overhead arm pull, chest stretch, open arm stretch, shoulder and arm pull, touch toes, chinese stretches.
15min cardiovascular - (All exercises will have 10 3count movements totaling 20 repetitions) Jog, increase speed and play tag (tagged students do 10 pushups and recover), side skip, middle crunches, play tag, left crunches, play tag, right crunches, play tag, regular pushups, play tag, forward arm rotation jumping jacks, play tag, backward arm rotation jumping jacks, stretch kicks 10reps on each leg.
10min cool down stretches - partner assisted situps, butterflies, groin stretch, touch toes, splits, left and right leg raise stretch, split leg raise stretch.
10min restroom and waterbreak.

2nd Hour, 3rd Interval
10 min Kicking drills- 1st line hand drills and 2 kicks, 2nd line 2turn kicks, 3rd line turn kick spinning jump turn kick, 4th line side kick, front snap kick.
15 min Speed drills- 1st turn kick, and attack repetisiously. 2nd retreating and turn kick.
5 min rest room and water break.
4th Interval
Forms 20mins.
Beginner White Belt forms (1-3)
1-5 (Intermediate)
6-9 (Advanced)
Advanced Blackbelt forms at Black Belt Board Meetings.
Cooldown Interval
Horse Stance Contest with Breathing (Thursdays) 5mins.
or Donkey Kicks 5mins
5 min closing.

 

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Techniques and Basics

Basic Stances
     Horseback | Walking | Forward | Back | Cross | Crane | Tiger | Sparring |

Basic Hand Techniques
     Punches

Blocks
    Low | Rising | Inner | Outer | Reverse Outer | Knife Hand | Double Knife Hand Low |
      Double Fist Low | Double Fist Middle |

Basic Kicks
     Axe Kick 5X, left and right leg.
     Push Kick
     Cut Kick
     Double Kick

Front Foot
     Front Kick 5X, left and right leg.
     Roundhouse Kick 5X, left and right leg.
     Side Kick 5X, left and right leg.

Back Foot (utilizing the other foot, if there is any questions, please see the instructor.)

     Front Snap Kick 5X, left and right leg.
     Turn Kick 5X, left and right leg.
     Side Kick 5X, left and right leg.

Advanced Kicks

Front Foot
     Axe Kick 5X, left and right leg.
     Hook Kick 5X, left and right leg.
     Outer Cresent Kick 5X, left and right leg.
     Inner Cresent Kick 5X, left and right leg.
     Back Kick, left and right leg.

Back Foot
     Axe Kick 5X, left and right leg.
     Back Hook Kick 5X, left and right leg.
     Outer Cresent Kick 5X, left and right leg.
     Inner Cresent Kick 5X, left and right leg.
     Back Kick, left and right leg.

Spinning Kicks (Left and Right Leg)

     Spinning Back Kick (back heel leading)
     Spinning Side Kick
     Spinning Axe Kick
     Spinning Hook Kick
     Spinning Outer Cresent Kick

Flying Kicks

     Jump Kick
     Jump Sidekick
     Jumping Front Outer Cresent Kick
     Jumping Front Inner Cresent Kick
     Tornado Kick (Turn Kick)
     Tornado Kick (High Kick)
     Tornado Kick (Axe Kick)
     Jumping Spinning Back Kick (back heel leading)
     Jumping Spinning Side Kick
     Jumping Spinning Axe Kick
     Jumping Spinning Outer Cresent Kick
     Jumping Spinning Hook Kick
     Double Jump Sidekick