Physical training: ways to prepare for general physical condition
General Physical training is aimed at improving the operability of the organs of the body and honing the working capacity of the heart and lungs, and the strength of the limbs. Stretching exercises should be interspersed with movements to alternately strengthen the upper and lower parts of the body.
The best way to prepare for the general physical condition of the player
1. Running a training program
Running exercises are necessary and prevent the refinement of the working capacity of the heart, lungs, and strength of the limbs. Accustoming the athlete to 40-60 minutes of non-stop running. which is carried out 3-4 times a week, is excellent for strengthening the athlete's aerobic endurance and general fitness abilities.
2. The program of gymnastic exercises
Forms of gymnastic exercises for all parts of the body and joints should be given attention. Stretching exercises should be interspersed with movements to strengthen the upper and lower body parts performed alternately.
3. The program of jumping rope exercises
This exercise is very difficult to build endurance. leg agility, and speed and train the wrist's ability to move with greater flexibility and strength. The training process can be performed by jumping with one foot alternately (like regular running), jumping on two legs, and various variations.
4. The program of joint exercises
This training model or system uses various auxiliary tools such as benches, small-sized wickets, poles, sticks, ropes, balls, etc. The purpose of this exercise is to strengthen and improve the skills and movement abilities of the player in an attempt to enrich the movement. The trainer must be precise and skilled in creating a series of movements that have to do with movements in taekwondo, in addition to prioritizing training on the aspects of agility, agility. and coordination of movements that taekwondo sport really needs.
5. Warm-up exercises
Many workouts do not pay special attention to the role and function of proper warm-up exercises. A properly packaged warm-up exercise will provide a positive effect on the process of functioning of the organs of the body, the mechanisms of blood circulation, and breathing. All this will have a direct impact on the next hard work. In addition, it is very important to avoid the occurrence of various injuries to muscles, joints, and other body functions.
Physical training: In general, warm-up exercises take the form of:
- A. Short-distance running is as varied as thigh/knee lift, running backward, running forward, and sideways.
- P. Perform gymnastic movements that spread to the muscles of the legs, hamstrings, forehead, arms, ankles, waist, shoulder muscles, etc.
- C. The quality of stretching should be done slowly. so that there is a stretching process in the muscles and joints that are being trained. Avoid performing jerky movements, which can cause pain in the muscles or joints.
6. Cooling exercises
This exercise is done after the exercise program is completed as an attempt to return heavy muscles to a comfortable, not rigid position. The form of the exercise is Gymnastics and stretching movements. The quality of stretching exercises should be considered, especially for large muscles. such as the hamstrings, forehead, waistband, back, arm muscles, shoulders, chest, and various body joints. Perform this cooling movement correctly ،
The physical training system
Physical training in taekwondo is required to understand and know the specific needs of this sport. You even have to explore the meaning of the process of muscle work, the power system, and the mechanism of movement that occurs in badminton games. Based on this knowledge, the coach will be able to design specific forms of physical training, depending on the needs of the athlete.
1. Endurance training
Endurance can be developed through running activities and other movements that have aerobic value. Make it a habit for gamers to enjoy running workouts for 40-60 minutes at varying speeds. The purpose of this exercise is to increase aerobic endurance and muscular endurance. That is, the guys are encouraged to run and move for a long time and do not experience any significant fatigue.
Moreover, the process of running training is improved in the quality of frequency, intensity, and speed. which will affect the player's anaerobic process (endurance). That is, the player can move quickly for a long time with movements that remain consistent and harmonious.
2. Strength training
Badminton players are in great need on the side of strength. Based on the analysis and completely dominant, the player makes such movements. as an attack, counter, or sideways. attack while jumping, and suddenly making wide movements. All this movement requires muscle strength with effective movement quality.
The best way to improve this strength ability is training with weights or, in other words, weight training. We recommend that before doing a real weight training program, it is recommended that players first familiarize themselves with various forms of movement.
such as:
- - Push up (Push Ups, Pull Ups).
- - Get up, lift the legs.
- - Strengthens the muscles of the back and waist.
- - Standing squats to build limb strength-jumping in place or during. movement.
The next process is to improve the quality of movement using actual weight training. It is advisable not to do or practice jumping in a difficult place because it will have an impact on pain and injuries to the knees and waist.
3. Speed training
The speed aspect of badminton is very important. Players must move quickly to close every corner of the playing field while reaching or attacking opponents quickly.
The way to move quickly is to train the speed of the legs/feet. The speed aspect of badminton also implies that players should be adept at abruptly changing the direction of movement. without losing the moment of body balance (agility). The forms of exercise include:
a. The enemy is close.
b. Run back and forth, a distance of six meters (shuttle run).
C. Improve the quality of training using weights, obstacles, etc.
Dr. A standing squat is followed by a close sprint, too.
4. Flexibility exercises
Flexibility is one of the components of physical freshness which is very important for taekwandwin. With the characteristics of fast, strong, flexible, but a still strong movement. the building of body flexibility should be given special attention.
Flexibility exercises should get a sufficient portion. Less flexible people are prone to injury in the muscles and joint areas. In addition, movements tend to be stiff. so they use a lot of energy and are less harmonious. less relaxed, and ineffective.
Stretching exercises with the right quality of movement stimulate the muscles and joint components for optimal stretching. Therefore, this flexibility must be trained diligently and systematically.