Warm-Up

Warm-up starts with jumping-jacks or running laps around in the dojang. It is important that the muscles are warm before stretching, otherwise, injury may occur. Once warmed up, students perform various stretching exercises to warm and prepare the muscles for class since flexibility is important for performing high, fast kicks. Stretching is not forced, heavy stretching will be performed at the end of class.

Drills

Training drills are performed using hand targets or body shields.  These drills consist of kicks, punches, and blocks.

Technique Review

Technique review consists of performing techniques taught in previous training sessions to increase proficiency and so the instructor may correct any problems. Then new techniques are taught and practiced.

Pattern Review

Pattern review consists of performing previously learned patterns to increase proficiency and so the instructor may correct any problems. Then new patterns are taught and practiced.

One/Three-Step Sparring

One/three-step sparring is performed with a partner. Various techniques are practiced against an opponent to develop proficiency.

Free-Sparring

During free-sparring, students don protective equipment and spar with other students to test their abilities in actual combat with an opponent.

Breaking

Breaking may be performed in a training session. Students break reusable boards to test their speed, strength, and focus.

Cool-Down

Cool-down is the reverse of the warm-up. It uses more difficult stretches than the ones performed during the warm-up since the muscles are now warm and more flexible. The difficulty of the stretches is gradually reduced as the body cools.

At any time during a training session, the instructor may stop the training and have students perform push-ups, sit-ups, and other muscle building exercises. This is done at numerous times during a session to build strength and stamina.