Warming Up
Hunlyeon Junbi - 훈련 준비

Every class begins with a warm up with the goal to include movements that will mimic the activities to be performed during training. Static stretches (holding stretches) should rarely be used before practice or competition, sport specific dynamic stretches are proven superior. With this in mind here are some (but not all) of the common activities done during a warm up for most age groups.

Shuffle → Step
Ppaleun Bal Ditgi → Dora Ditgi
빠른 발 딛기 → 돌아 딛기
“Pah-Loon Bahl Deet-Gee → Dohl-Ah Deet-Gee”

Shuffle: Performed by moving the back foot to the front foot as the front foot advances forward (as in a Fast Kick).
Step: Performed by moving the back foot past the front foot (as in a Front Step).

Shuffle → Chamber
Ppaleun Bal Ditgi → Mureup Olligi
빠른 발 딛기 → 무릎 올리기
“Pah-Loon Bahl Deet-Gee → Moo-Loop Ohl-Lee-Gee”

Shuffle: Performed by moving the back foot to the front foot as the front foot advances forward (as in a Fast Kick).
Chamber: Performed by lifting the rear knee up as high as possible and as bent as possible while the anchor foot performs a Full Pivot (180°).

Kick Skipping
Bal Chagi Jejali Ditgi
발 차기 제자리 딛기
“Bahl Chah-Gee Jay-Jah-Lee Deet-Gee”

Plyometric bounces off of the floor into either a chamber or a relaxed kick. Can be done alternating legs or by a pattern like left, left, right, right, etc.

Upward Stretch
Ollyeo Pyeogi
올려 펴기
“Ohl-Leeuh Peeuh-Gee”

Performed by swinging the rear leg upward without bending the knee while the anchor foot does a Half Pivot (90°). This stretch mimics a high Front Kick.

Downward Stretch
Naeryeo Pyeogi
내려 펴기
“Neyh-Leeoh Peeuh-Gee”

Performed by swinging the rear leg upward without bending the knee, the anchor foot does a Half Pivot (90°) as you begin to swing down. This stretch mimics an Axe Kick.

Side Stretch
Yeop Pyeogi
옆 펴기
“Yuhp Peeuh-Gee”

Performed by swinging the rear leg upward without bending the knee while the anchor foot does a Full Pivot (180°) to place the body sideways. This stretch mimics a Side Kick.

Inward Stretch
An Pyeogi
안 펴기
“Ahn Peeuh-Gee”

Performed by swinging the rear leg as wide as possible from outside-to-inside without bending the knee while the anchor foot does not pivot and points directly forward (0°). This stretch mimics an Inward Crescent Kick which, unlike this stretch, does have a pivot.

Outward Stretch
Bakkan Pyeogi
밖안 펴기
“Bahk-Ahn Peeuh-Gee”

Performed by swinging the rear leg as wide as possible from inside-to-outside without bending the knee while the anchor foot does not pivot and points directly forward (0°). This stretch mimics an Outward Crescent Kick which, unlike this stretch, does have a pivot.

Turning Stretch
Dollyeo Pyeogi
돌려 펴기
“Dohl-Leeuh Peeuh-Gee”

Performed by swinging the rear leg in a wide arc from the floor without bending the knee to approximately 30° past the front while the anchor foot does a Full Pivot (180°). This stretch mimics a Turn Kick.

Whip Stretch
Huryeo Pyeogi
후려 펴기
“Hoo-Leeuh Peeuh-Gee”

Performed by swinging the rear leg across the body without bending the knee as in the beginning of an Outward Stretch, when the anchor foot does a Full Pivot (180°) the swinging leg should arc horizontally across the front, allowing the femur to move from the front side of one’s body to the rear side. This stretch mimics a Whipping Hook Kick.

Back Whip Stretch
Dwi Huryeo Pyeogi
뒤 후려 펴기
“Dwee Hoo-Leeuh Peeuh-Gee”

Performed by planting the anchor foot on the floor in a Full Pivot (180°) before executing a back turning Whip Stretch. One can land forward to mimic a 180° Hook Kick or all the way around to mimic a Spinning Hook Kick.

Push Ups
Momtong Batchim
몸통 받침
“Mohm-Tohng Baht-Chihm”

An exercise which should challenge the whole body with a focus on the arms.