ALPHA & BRAVO TEAM

TAEKWONDO HP TEST
1. POWER, STRENGHT & EXPLOSIVE MOVEMENT
A. 200 Jumping Jacks in 5 E. Plank Holds
Minutes (60-120Seconds)

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B. 30 Push-Ups in 1 Minute
F. 30 Crunches (30 - 60
Seconds)

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C. Double Leg Jump/Vertical
Test (1.5 to 2 Times present
height) _______________________________________
G. Clap/SuperMan Pushups

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D. Lunge & Switches (30 reps in
60 - 80 Seconds)
(Challenge Exercise - NOT
Mandatory)
 2. MUSCLE ENDURANCE
A. Wall Squats (Hold for 60 - 80 Seconds)

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B. Single Leg Horizontal Holds (15-20 Seconds Above Waist Level)

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C. Single Leg Side Holds (15-20 Seconds Above Waist Level)

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D. Single Leg Side Hold for Round House (15-20 Secs Above Waist lvl)

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E. Single Leg Hold for RoundHouse (Tucked for 15-20 Seconds)
 3. FLEXIBILITY
A. Forward Leg Swings (Upper E. Front Split
Rising Kick) Ankle Must Raise
Above Shoulder

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B. Sideways Leg Swings - Ankle F. Standing Knee Hugs
Must Raise Above Shoulder

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C. Toe Touches

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G. Double Arms Circles

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D. Side Split
 4. AGILITY
A. 5 Point Jump (Video will be provided)
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B. 10 Burpess (20 - 30 Seconds)

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C. Candle Stick to Stand

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 5. BALANCE
A. Single Leg Toe Grab (Hold for 10 Seconds)

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B. Calves Raises (Hold for 30 Seconds)

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C. Lever T - Warrior 3 Yoga Pose

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D. Single Leg Hops