Youth Taekwondo Development: Merging Tradition with Modern Training Approaches

How do you structure strength and conditioning sessions for young Taekwondo athletes while balancing skill training?

When I teach athletes, I incorporate 30 minutes of strength and conditioning exercises before skill training begins. I tailor these exercises to the specific demands of Taekwondo Poomsae. For example, I integrate lower body muscle training using standing postures and basic Poomsae movements, which allows us to combine muscle training with a dynamic warm-up.

Which exercises or routines do you prioritize to improve core strength, balance, and stability for precise Poomsae movements?

Taekwondo Poomsae athletes focus heavily on strengthening the core, particularly the waist and hip muscles. To improve muscle strength, we perform exercises like holding onto a wall while practicing kicks, moving the legs up and down. We also incorporate resistance training with heavier weights and have athletes hold their legs in the air for up to a minute. These exercises, done in multiple sets, help develop core strength, balance, and stability necessary for precise Poomsae movements.

How do you ensure that the strength and conditioning routines are age-appropriate and safe for growing youth athletes?

My strength training program is based on the fundamental movements of Taekwondo, which do not involve excessive bending or overextension of the joints. This makes it particularly beneficial for young, growing athletes, as it supports healthy development without putting undue stress on their bodies.

Do you incorporate flexibility and mobility work into your program, and how important is it for Poomsae performance?

In Poomsae competition, the height and angle of kicks are key evaluation factors. High, well-executed kicks are rewarded with higher scores. To achieve this, we prioritize daily flexibility training, such as leg splits, similar to what is practiced by ballet dancers. This helps athletes improve the flexibility and range of motion needed for higher kicks.

How do you help young athletes develop mental toughness and focus during Poomsae training and competitions?

Mental toughness starts with discipline. While we push our athletes to build endurance and mental resilience, we ensure the intensity is appropriate for their level. Training sessions can be demanding, but we always balance the effort to ensure they don't overtrain or risk burnout. The idea is to challenge them enough to foster growth while also providing the right support. Over time, through structured training and the experience of both successes and setbacks, athletes develop the mental strength needed for competitions.

Would you recommend that youth coaches from other sports (like football, basketball, or tennis) encourage their trainees to take a few Taekwondo sessions, and if so, why?

I personally recommend that athletes from other sports incorporate Taekwondo training into their off-season routines, ideally about five times a week. Taekwondo is a well-rounded exercise that enhances balance and bilateral strength by training both sides of the body equally. This balance can significantly improve performance in other sports. However, for younger athletes or those with weaker joints, it’s advisable to limit Taekwondo sessions to two or three times per week to avoid overloading their joints and to ensure a safe progression.