To develop explosive power for martial arts, you should
consider doing plyometric exercises. These exercises develop the ability to "explode" from a static position
(think of a horse exploding out of the gate). This combination
of speed and power is an
important skill to learn in order to excel at Taekwondo
sparring and/or self-defense. These martial arts plyometric
exercises will also help you to develop more powerful kicks and
punches. However, be aware that if plyometric
exercises are performed incorrectly or are performed without an
adequate level of basic physical conditioning (i.e. being out of
shape), they can increase the risk of potential injuries (i.e.
to your knees). Consult with your doctor and martial
instructor before starting these exercises. Not recommended for
people with existing medical issues.
Plyometric Exercises for Martial Arts Training
Lateral Box Jumps - Jump side to side over a box or something
easier (and probably more readily available) such as a stack of Taekwondo
Long Jumps - From a standing position, try to jump as far
forward as you can.
Stair Jumps - Instead of running up stadium stairs, try jumping
up the stairs. See bottom video for some samples.
Vertical Jumps - From a standing position, try to jump as high
as you can.
Medicine Ball Throws - Lie on your back and throw the medicine
ball into the air (by pushing it upwards with two hands) & catch
as it comes back to the ground.
Clap Push-ups - Try doing a regular push-up so vigorously
that you can do a
hand clap in the air between each push-up. Push yourself into
the air with your push-up.
see many more examples of plyometric exercises, please watch the