Taekwondo · Flexibility · Cool-down

Gentle flexibility for kicking

Seated and kneeling stretches for the hips and legs, held still with slow breathing, for the end of class or after a thorough warm-up. No bouncing, no forcing.

S1S2S3S4S5S6S7S8T
Start / 6
Time
10 min
Players
1–30
Age
U5+
Area
Mat

Setup

  1. Use this at the end of class or after a thorough warm-up, never with cold muscles.
  2. Students sit in a big circle facing the middle, spread out so legs don't touch in a straddle.
  3. Explain the one rule: a stretch should feel like a gentle pull, never pain. A sharp pain means stop straight away and tell the sabeom.

How it runs

  1. Butterfly: soles of the feet together, hands holding the ankles, sit tall and let the knees relax down on their own. Lean forward a little from the hips and hold for five slow breaths. Nobody presses the knees down.
  2. Straddle: legs apart only as wide as is comfortable, knees and toes pointing up. Walk the hands forward until there is a gentle stretch and hold for five breaths, then walk the hands towards each leg in turn.
  3. Single-leg reach: one leg long, the other foot resting against the inside of that thigh. Reach towards the ankle or shin of the long leg with a long back. Hold, then swap.
  4. Kneeling lunge: one knee down on the mat (fold a towel under it if needed), the other foot forward. Keep the body upright and ease the hips forward until the front of the back hip stretches. Hold, then swap.
  5. Side-lying thigh stretch: lie on one side, hold the top ankle and gently bring the heel towards the bottom. Hold, then swap.
  6. Finish lying on the back, hugging both knees, for three slow breaths.

Coaching points

  • Hold still. Bouncing to reach further is not allowed.
  • Breathe slowly and let the body settle a little on each out-breath.
  • Everyone's range is different. Compare with yourself last month, not with the person next to you.
  • Children's joints are still developing: keep every stretch gentle. No partner pushing, no forced splits, and adults never press a child further.
  • Keep the back long in reaching stretches; a rounded back just pulls on the lower back.

Common mistakes

  • Bouncing to get lower.
  • Holding the breath.
  • Straddle so wide that the knees roll inwards.
  • Pressing the knees down with the hands or elbows in the butterfly.

Say it: “Gentle pull, slow breaths, no bounce.”

Make it harder

  • Older children and adults hold each stretch a little longer, still with no bouncing.
  • Add a standing calf stretch: hands on a wall, one leg back, heel down.

Make it easier

  • Shorter holds of three breaths.
  • Sit with the back against a wall for the butterfly and straddle so the back stays tall.

Pairs well with

Reviewed by the Sportdify coaching team.