16 yr old taekwondo-er whos needs help.

Pu-key · Post by **Pu-key** » Jul 05, 2005 04:02

Hi
I recently got Stretching Scientifically off my martials arts teacher. I learn both Taekwondo and Hapkido. Anyway im not sure what workout to do for the flexibility training. Anyone know what i can do after my general warm up and before my cool down.

dragon · Post by **dragon** » Jul 05, 2005 05:54

After the general warm up and the main part of your workout,perform dynamic strength exercises and relaxed stretches.
For example:-1 hamstring stretch,1 thigh/hip flexor stretch,and 1 adductor stretch.

I doubt isometrics would be recommended due to your age.

Dragon

Pu-key · Post by **Pu-key** » Jul 12, 2005 19:53

How long should i hold the stretch for.

And theres another thing that im concerned about. I start my flexibility training in the morning. I do a couple of joint rotations, do 2 - 5 minutes of aerobic activity to get the blood flowing in my muscles, then i do dynamic stretches, then i do relaxed stretches. I feel more flexible, and i am more flexible, like i can go down a bit more in a side split, but later on in the day, im back to where i started.

dragon · Post by **dragon** » Jul 13, 2005 04:52

Each of the the relaxed stretches should be held for about a minute.Just make sure you aren't holding to the point of muscle spasm,it's meant to be relaxing.

The reason your starting position may return to your previous starting position later in the day is strength.The stronger you are in your maximum(or near to it) range of motion,the easier your body will adjust to the work load.
Strength exercises such as squats,stiff leg deadlifts,lunges in all directions,etc will help with this.

Dragon

Pu-key · Post by **Pu-key** » Jul 14, 2005 06:47

So what your saying with relax strethces is that im not suppose to feel any stretch pain at all.

dragon · Post by **dragon** » Jul 14, 2005 08:48

Tension,yes.Pain,no.

Get into the stretch until you feel mild tension.Hold that position until the tension subsides then go a little further.Keep repeating this process until you can go no further and hold the final position for a minute or so.

Dragon

Pu-key · Post by **Pu-key** » Jul 15, 2005 02:10

When should i do the stretches, morning or night. If i do them i the morning i need to get up around 6am because i have to get on the bus and go to school at around 8:20am.

dragon · Post by **dragon** » Jul 15, 2005 03:32

If you like to stretch in the morning,do dynamic stretches(followed by relaxed stretches if you wish).
Do dynamic stretches before your workout and relaxed stretches after.

Dragon

Pu-key · Post by **Pu-key** » Jul 18, 2005 06:48

But i can do the stretches in the night.

dragon · Post by **dragon** » Jul 18, 2005 07:24

Yes,you can do relaxed stretches whever you wish.Obviously,it will take you longer to reach your maximum stretch if you perform them without a warm up.

Dragon

Pu-key · Post by **Pu-key** » Jul 19, 2005 05:04

Are to many warm-ups bad?

dragon · Post by **dragon** » Jul 19, 2005 05:24

Depends what you call a warm up.
I wouldn't do a 5 mile run everytime you want to stretch throughout the day,but some joint rotations,a bit of shadow boxing,light skipping,etc wouldn't do any harm.

Dragon

mat · Post by **mat** » Jul 19, 2005 05:26

Pu-key wrote:Are to many warm-ups bad?

Yes, if you tire yourself out. There's no benefit to be gained from excessive warming up.

The whole point of warming up is to get the body ready for whatever you intend to do. Generally if you're a beginner then you'll need a much longer warm-up. A reasonably experienced martial artist should be able to warm up and reach his maximum usable flexibility within a couple of minutes, just doing joint rotations and dynamic stretches.

If you're going to do a lot of strength work you should include an aerobic warm up just to break a sweat and get your heart rate up, eg. a 5 minute run or a couple of minutes on a jump rope.

Mat

Pu-key · Post by **Pu-key** » Jul 26, 2005 20:54

I am having trouble if a stretch. In relaxed stretching, with the trunk side stretch where you stand up, i do it for 1 minute bad when i go back up into a normal standing position, the muscles in the inner side of my thigh hurt.

dragon · Post by **dragon** » Jul 27, 2005 05:30

Gaining excessive static flexibility in your trunk may not be essential for Tae Kwon Do.Dynamic flexibility would be more useful for rapid rotation of the trunk when performing spinning kicks,spinning elbow/back fist,etc.

If you do wish to gain static flexibility,perform the relaxed side stretch seated to take your inner thighs out of the equation.

Dragon.