Take Flight! Mastering the High Jump Attack

Learning Outcomes

Develop proper jumping technique for a high jump attack.
Combine jumping with a powerful front kick for a high jump attack.
Improve coordination and balance for aerial maneuvers.
Enhance explosiveness and power for effective attacks.

Description Of Activity

Target Audience: This lesson plan is designed for intermediate Taekwondo students who have already mastered basic kicks and jumping techniques.

This lesson plan focuses on mastering the high jump attack, a thrilling technique that combines jumping with a powerful front kick. Through progressive drills and partner exercises, students will develop the necessary jumping and kicking skills, coordination, and explosiveness for this dynamic attack.

Warm-Up (5 minutes):
A light jog or jumping jacks to increase heart rate.
Arm circles forward and backward to loosen up shoulders.
High knees and butt kicks with a focus on jumping explosively.
Dynamic stretches for legs and core (e.g., lunges with twists, leg swings).

Station 1: Jumping Drills (10 minutes):
Jumping Basics: Review proper jumping technique - knees bent, core engaged, arms swinging for momentum.
Depth Jumps: Practice jumping from a low platform (e.g., step) and landing softly, focusing on controlled landings.
Squat Jumps: Perform squat jumps, emphasizing a powerful push from the legs for maximum height.
High Knee Jumps: Practice high knee jumps to develop explosive leg power and jumping technique.

Station 2: Kicking Drills (5 minutes):
Front Kick Technique: Review proper form for the front kick - hip rotation, knee extension, foot snap for impact.
Shadow Kicks: Practice front kicks with proper form in slow motion, focusing on technique and chambering the knee.
Kicking with Focus (optional): If using makiwara or focus mitts, practice front kicks with a target, emphasizing power and accuracy.

Station 3: Putting it Together (10 minutes):
Partner Jumps: Practice jumping with a partner. One student holds onto the other's shoulders for support as they jump.
High Jump Kicks (solo): Combine the jumping technique with a front kick in the air. Start with lower jumps and focus on kicking form. Gradually increase jump height as comfort and control improve.
High Jump Kicks (partner): Practice jumping towards a partner holding pads or makiwara, aiming for a high jump kick with proper form and power.

Cool-Down (5 minutes):
Light walking or gentle stretches to cool down and prevent injury.

Remember:
This lesson plan provides a framework for developing the high jump attack in Taekwondo. By incorporating proper technique, safety precautions, and progressive drills, your students will be well on their way to mastering this exciting and powerful technique.

Variations

Beginner variations: For beginners, focus on jumping drills and basic front kicks before attempting the combined high jump attack. Use lower platforms for jumping and emphasize controlled movements.
Advanced variations: For advanced students, incorporate variations like jump side kicks or jump spinning kicks (requires higher skill level and proper coaching).

Coaching Tips

Focus on proper technique: Emphasize both jumping form (controlled landing) and front kick technique (hip rotation, extension) for a safe and effective attack.
Start slow and progress gradually: Begin with low jumps and focus on mastering the technique before increasing height and power.
Safety first: Ensure students land softly and avoid excessive strain on knees or ankles. Spotters can be helpful for beginners.
Positive reinforcement: Celebrate each student's progress, no matter their skill level.
Break down the skill: Divide the high jump attack into smaller steps (jumping drills, kicking drills) for easier learning.

Equipment/Material Required

Comfortable clothing and athletic shoes
Makiwara (punching pad) or focus mitts (optional, for partner drills)