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Bag Training Session
If you have not received instruction in proper punching and kicking techniques, do not train on a heavy bag until you do receive it. If you have the proper instruction, start bag training gradually.
- Always warm up. Warming up improves performance and reduces injuries and post-exercise muscle soreness. Before exercising intensely, always work up a light sweat, such as by jumping rope or shadow boxing for a few minutes, and engage in some basic stretching exercises. Do not do extensive stretching during the warm up. It can compromise joint stability and make you more susceptible to injury. Wait until the cool-down.
- Always cool down. Cooling down at the end of your workout gradually returns your system (breathing, heart rate, blood pressure, etc.) to a resting state. Never finish an intense workout and then just sit down to rest. The cool-down is the time to do intense stretching exercises.
- Routine. Practically all Taekwondo techniques may be used on a heavy bag. Vary the techniques used, the side of the body used, and the order of the techniques.
- Rep-Based Training. Perform sets and repetitions of specific kicks or strikes. Rest long enough between sets to catch your breath and move on to the next set.
- Time-Based Training. Work for a time limit or set number of rounds.
- Circuit Training. Combine bag work into a circuit routine, such as rotating between using bag work, light weight lifting, jumping rope, set-ups, etc.
- Blitz Training. Use intense, rapid-fire barrages of strikes and kicks for 15 to 30 seconds. Perform as many sets as possible.