Stretching
Stretching- We often forget how important stretching is! Set your own goals to achieve awesome flexibility right from home!
Omaha Blue Waves Class stretches always consist of:
- Back Leg Stretch Kick (Get into a front stance, take back leg and kick straight in front of you keeping your leg straight. Start low and slow and work your way up as time progresses.) Recommend 20 each leg for best stretch
- Side Stretch (Start with feet together arms up towards the side your kicking. Lift leg to side keeping the leg straight and foot horizontal to the ground. Low and slow then higher as you progress.) Recommend 20 each leg for best stretch
- Horse Stance with Punches (Spread feet shoulder width apart and bend knees to track over toes which are facing forward. Put one arm out in front and the other chambered. Alternate sides each punch) **See how long you can hold the horse stance for and challenge yourself to 100 punches! **
- We all know that TaeKwon Do consists of great kicks! Add a stretch to your routine:
- Try to sit on the floor with legs out as far as the can go. Stretch to the center for 20 seconds. Reach towards left and right side of legs for 20 seconds each as well.
- Already have a straddle split? Take a chair and prop one leg up on that chair. Put hands on the floor and see how far you can go. Once you feel a stretch, hold it for 20 seconds and relax.
Warm-Ups
- Warm Up – It is always good to start by reminding your body that you are about to exercise. Don’t skip the warm up portion as it prepares the muscles for the work it is about to do in an Omaha Blue Waves Class
- Horse Stance with body rotational combos (Get in a proper horse stance with toes facing forward and knees bent. Pivot feet to left and add a combo with both kicks and punches. Return to the center and repeat to the right. Our favorite combos are listed below)
- Combos:
- Beginner- Down Block, Rising Forearm Block, Reverse Punch
- Intermediate- Down Block, Back leg twist kick, High X Block
- Advanced- Open hand rising forearm block with upset spear hand, reverse ridge hand strike, palm heel strike, back leg jump front snap kick
Floor Exercises
This is the time to learn how to move everything together. We build on skills with floor exercises and learn the application of each technique. These also can help build focus, promote creativity, and gain speed! All can be done in place or moving down the floor.
Beginner Floor Exercises with Combinations:
- Back Leg Front Snap Kick, Down Block
- Rising Forearm Block, Down Block
- Low Sliding Side Kick, Medium Side Kick (Do not put your foot down)
- Round House Kick, Sudo
- Inside Block (also Inner Forearm Block), Reverse Punch
- Outside Block, Obverse Punch
- Inside Outside Crescent Kick, Outside Inside Crescent Kick (Challenge yourself to balance and use the same leg)
- Double Forearm Block, Knife Hand Strike
- Front Leg Side Kick, Front Leg Roundhouse Kick
- Axe Kick, Inside Scoop Block
- Outside Scoop Block, Double Upset Block, Front Leg Front Kick
Intermediate Floor Exercises with Combinations:
- Cat Stance Double Upset Block, Stepping Forward, Front Stance, Hammer Fist, Back Leg Twist Kick
- C Block, Low Open Hand X Block, Slide Front Foot Back into Cat Stance, Back Fist
- Front Leg Hook Kick, Front Leg Double Side Kick (Do not put your foot down)
- Spinning Side Kick, Spinning Crescent Kick
- Spinning Axe Kick, Back Leg Jump Front Snap Kick
- Reverse Ridge Hand Strike, Palm Heel Strike, Bow Hand Strike
- Back Leg Jump Roundhouse Kick, Low Sweep
- Spinning Hook Kick, Jump Side Kick
- Low X Block Closed Hand, High X Block Open Hand, Spinning Knife Hand Strike
- Low Sudo, High Sudo, Step Over, Reverse Punch
- Spinning Crescent Kick, Low Sweep, Double Forearm Block
- Coach’s Favorite!!!-à Inside Block, Reverse Outside Block, Inside Scoop Block, Reverse Outside Scoop Block
Advanced Floor Exercise with Combinations:
- Tiger Strike, Reverse Finger Strike, Open Hand Rising Forearm Block with Upset Spear Hand, Spinning Knife Hand Strike
- Jump Spinning Side Kick, Cat Stance, Pole Block
- Jump Spinning Crescent Kick, Step Forward, Ridge Hand Strike, Step Back Open Hand Double Forearm Block, Spinning Knife Hand Strike
- Pressing Blocks (3)
- Jump Spinning Hook Kick, Back Leg Round House Kick, Twist Kick
- Jump Inside Outside Crescent Kick, Jump Front Leg Front Kick
- Low Sudo, Double Forearm Block, Spinning Side Kick Low, Medium, High
- Front Leg Front Kick, Front Leg Side Kick, Jump Spinning Side Kick, Spinning Back Fist in Cat Stance
- Pole Block, Back Leg Hook Kick, Low Sweep
- Jump Spinning Crescent Kick, Land in Knife Hand Strike in Horse Stance
- Ridge Hand, Cat Stance, Back Fist, Low Sudo, High Sudo, Step Forward Palm Heel Strike, Step Backwards Low X Block
Forms
Practicing your patterns will help with learning combinations of movements, focus, and memory skill building. Forms are meant to be an imaginary fight in your head. Think about how each technique would be applied if using it as self-defense.
- Go Through Each Form. Slow Down on each one and fix stances, chambers, and watch techniques.
- Beginners focus on making your form flow, stances done correctly, and chambers where they need to be.
- Intermediates focus on all the above and include application of each technique
- Advanced members focus on the above while thinking how you would teach others and put your own spin to each form. In other words, add different speeds to parts of the form and make it yours
One-Steps
These are the start of learning how to be with a partner. We learn control, self-defense and problem-solving skills. Think outside the box and be practical with techniques to make sure they would work in a difficult situation.
It is time to use your imagination! Stand in your right leg forward fighting stance as the defender and go through 1-10 pretending you have a partner.
Make up your own one-steps doing the same thing as above. With made up one-steps you can choose between left or right leg forward fighting stances. Try to make at least 20 NEW made up One-steps.
- Have a partner that will work with you at home? Make it fun! Teach mom or dad how to do 1-10 of your one-steps.
Falls
We need to know how to fall so we don’t get hurt during throws. It is also useful to know how to fall if you slip outside on ice. Doing this at home may not be possible but if so we have some ideas for you.
- Get out several pillows and place them on the floor. Try doing all falls which include front, side and back falls. Don’t do these alone and ask first!
- Try these falls on your bed if there is space. Do It in a squatted position and not standing even if you can do the standing.
- Have your own mats at home? Try all falls as well as front rolls and back rolls.
- Add combos to falls such as-à Back Fall Shoulder Up, Back Leg Front Snap Kick, Reverse Punch
Activities For Fun
- Draw a Martial Artist- Get Out Paper and Have the Kids Draw a Picture of What They Think a Martial Artist Looks Like. (This one is always fun! We want to see what they come up with. Send us an email of it or post it to our Facebook page)
- Learn the Student Oath & Tenets- Have the Kids Write in Their Own Words What the Oath and Tenets Mean to Them.
- Have a Race- See Who Can Be the Quickest During Duck Walks, Frog Hops, Army Crawls, Punches, Front Kicks, etc. A Race Is Great Exercise and Fun!
- Play Mom or Dad Says- Just Like Simon Says and add Martial Arts Skills to It. Might Even Be Able to Sneak in “Mom Says Clean Your Room” J Don’t Know What Skills to Tell them… Get on Our Website, www.omahabluewaves.com and print out the Core Competencies. This is a Cheat Sheet for Students to Practice at Home and Also is What We use For Class and Tests.
