The emphasis on kicks is one of the ways tae kwon do is different from other martial arts forms. "Tae" means foot, "kwon" means the fist or the hand and "do" means the path of. Exercises to enhance your tae kwon do performance commonly focus on opening and strengthening the hips for greater power and flexibility.
Senior Citizens
Senior citizens benefit from doing tae kwon do, according to a study performed by MAK Wood, Inc. in Grafton, Wisconsin, and published in the 2002 issue of the journal "Medical Hypothesis." Participants who attended at least 85 percent of the prescribed number of tae kwon do classes increased their average number of pushups and one-leg balance times. The class dropout rate among participants was low during the study. This shows the elderly enjoyed doing tae kwon do and made it a viable alternative exercise.
Female Adolescents
Tae kwon do training exercises improve the body fitness of adolescent females in a short period of time, according to a study conducted by the Department of Tae Kwon Do at Kyung Hee University in South Korea and published in the January 2011 issue of the "Journal of Sports Sciences." Twenty-one subjects participated in a low-frequency training schedule of 50 minutes twice a week for 12 weeks. After the study, the girls showed improved muscle-to-fat body composition and flexibility as well as an increase in skeletal muscle. The results indicate that tae kwon do exercises can be an effective type of training for adolescent females when students have limited time for physical education class.
Slow Leg Swings
You can strengthen the muscles around your hips with slow leg swings to improve your roundhouse kicks and protect against back and knee strain while performing tae kwon do. Stand with your back against a wall for balance and your feet hip-width apart. Bend your elbows 90 degrees and turn your head to look to the left to assume the starting position. Lift your left leg sideways along the wall as high as you can with your leg straight. Hold for a second and slowly return to the starting position to complete one repetition. Repeat up to 15 times on the right side before switching to the left side and completing the set.
Building Strength for Box Splits
The ability to do a box split enables you to have higher and more powerful kicks. This is an advanced exercise for individuals who can already do a split. Use two small and rectangular exercise pads with a height of about 12 inches for your feet. Perform a box split with your heels on the pads, but instead of leaning forward and placing your hands on the ground to bear your weight, use your leg strength and stay upright. Do a split to your lowest point and point your toes for 10 seconds, followed by flexing your feet to slide out a bit more. To release the position, place your palms on the floor behind you and slowly move your feet together in small incremental movements.
References
- Tae Kwon Do Information: How About a Hip Stretch? Korean Style!
- Tae Kwon Do Information: Hip Strengthening Exercises
- Tae Kwon Do America: The History of Tae Kwon Do
- "Medical Hypothesis"; Are the Hard Martial Arts, Such as the Korean Martial Art, Tae Kwon Do, of Benefit to Senior Citizens?; M.A. Brudnak, et al: October 2002
- "Journal of Sports Sciences"; Tae Kwon Do Training and Fitness in Female Adolescents; H.B. Kim, et al.; January 2011
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