Interval conditioning on the bag

Setup

1. Warm up thoroughly first. Set up bag stations with clear space around each; free-standing bags need a weighted base.
2. Two students per bag: one works while the other rests beside the station, or steadies a free-standing bag from behind with the head kept clear of the strike zone.
3. Use a timer. A starting point for this age group is about 20 seconds of work and 40 seconds of rest; adjust to the group's fitness.

How it runs

1. Round 1: fast alternating back-leg dollyeo chagi (roundhouse kicks) at waist-to-chest height.
2. Round 2: quick front-leg roundhouse kicks off a stance switch, as fast as balance allows.
3. Round 3: punch, punch, back-leg kick, step back, repeat.
4. Round 4: light footwork and stance switches for half the work period, then flat-out kicks for the rest.
5. Partners swap on each whistle. Two to four sets of the four rounds, with a longer rest and water between sets.

Coaching points

• Quality first: chamber and re-chamber every kick, even when tired.
• Breathe out on each kick; a short kihap helps the rhythm.
• Bag holders keep the head behind the bag and the arms firm.
• Stop and tell the instructor if you feel dizzy, sick or have sharp pain.
• Pace the set: the last round should look like the first.

Common mistakes

• Pushing the bag instead of snapping the kick.
• Leaning on the bag between kicks.
• Going flat out in round 1 and having nothing left.