Agility

• Single Leg Squats. Stand on 1 leg and bend knee. Keep your balance! Work both legs.
• Spin and Walk. Spin around 10 times then walk a straight line for 15 yards. Helps the body to adjust to all the spinning you'll do in a tournament.
• Jump and Spin. Jump straight up and spin 360 degrees. Land in the same stance. Spin from both sides. Try lifting your knee up while in the air. Strengthens legs, builds agility, and is a great preparation for flying spinning kick.
• Backward Run. Run backwards as fast as you can. Develops fast footwork and agility.
• Shuttle Run. Run 10 yards, tag the ground and run back to start and tag the ground. Turn back and run 15 yards, tag the ground and run back to start and tag the ground. Turn back around and run 25 yards, tag the ground and run back to start.

Endurance

• Jog. Pace yourself. You should not be exhausted after you jog.
• Stair Sprints. Run Up 3 flights of stairs and walk down. This can be substituted with sprinting Uphill for 25 yards. Also develops Speed.
• Heavy Bag. Practice as if you were fighting an opponent. Practice kicking, punching and footwork. Do not do spinning kicks on a heavy bag, use a focus pad instead.
• Jump Rope. Do this, it works! Get a good jump rope, good shoes, and JUMP!
• Knee Hops. Thrust your knee up high and forward, and lunge forward, alternating knees until you have lunged 25 yards.

Flexibility

• Stretching. Do your heavy stretching after you have warmed up and after your workout. This is when the blood is in your muscles and less likely to cause injury.

Power

• V-Ups. Lay flat on your back and lift your legs and upper body at the same time, forming a 'V'. Try to touch your toes.
• Side Sit Ups. Lay on your side and lift your upper body, trying to bring your shoulders towards your hip. Work both sides.
• Calf Raises. If you don't have access to weight machines then place the balls of your feet on a slightly elevated edge and lift up on your toes. You can do seated calf raises by sitting on the edge of a firm chain with some sort of weights placed on your knees while you lift your heels off the floor.
• Jumps. 3 variations: 1)Jump as high as you can, tucking your feet to your butt. 2) Jump up tucking your knees to your chest. 3) Jump Up and split your legs outward and try to touch your toes while in the air.
• Kick Backs. Get down on all fours. Look over your shoulder at a focal point high on a wall. Try to kick that spot slowly your first set. Don't let your knee touch the ground between kicks. Repeat this exercise fast your second set. Do a third set slowly again. Work both legs.
• Push Ups. Yep, I bet you thought you were going to get away without doing the good ol push up. NOT! Develop your upper body for punching and blocking.
• Squat Kicks. Crouch down deep. Quickly leap into the air and perform a flying front kick. Land back into a crouch. Work both legs.

Speed

• Run. Faster than a jog. Try to beat your previous time.
• Sprints. Mark a 50 yard course, then run across it as fast as you can.
• Speed Target. Kick or punch a focus pad as fast as you can, don't stop until time is up. Use a variety of techniques.
• Reaction Drill. Have your partner simulate an attack with a focus pad and you react as quickly as you can. Your partner should present different situations so you have to react with different kicks and punches.
• Leg Extensions. If you don't have access to a weight machine put ankle weights on and sit on the edge of a sturdy, firm chair. Slowly lift both legs forward. Slowly lower them.

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