To be successful in Taekwondo, agility and fitness are two important factors for success. In addition, the technique is also crucial and you can improve it with exercises at home. In this article we want to offer a few tips.

Videos: Taekwondo exercises for home

In the following videos you will find some visual material for your taekwondo exercises at home. Besides a little space and a jogging mat, no equipment is necessary.


By loading the video, you agree to YouTube’s privacy policy.
Learn more

Load video


By loading the video, you agree to YouTube’s privacy policy.
Learn more

Load video

What are the Taekwondo techniques?

The big difference between Taekwondo and most other martial arts is that no throws or leverage techniques are taught. The focus here is really on hand and foot techniques, with even more emphasis on footwork in Taekwondo. This allows a Taekwondoin to launch his attacks from a greater distance than most other martial artists.

Arm techniques for attack

Arm techniques use the fist, heel of the hand, edge of the hand, elbow, fingertips and back of the hand to attack. Fingertips are used exclusively for jabbing, while all other techniques are used for striking.

Arm techniques for defense

The defensive techniques with the arms mostly use the forearms and sometimes the edge of the hand or the ball of the hand to protect one’s own body, face or abdomen.

Leg techniques for attack

Leg techniques are the heart of Taekwondo and are therefore performed in many variations, most kicks can be either snapped or thrust. For example, kicking is done forward with the heel, in a semicircle with the ball of the foot, sideways with the heel, or with both feet in a jump.

The number of leg techniques is very large and very few of you will ever learn all of them.

Leg techniques for defense

The blocking techniques with the legs are as varied as the attacking techniques and can be executed with the knee, the foot or the shin. The blocks are executed dynamically or rigidly. Examples are the knee block, the sickle with the foot inward or outward, or the straight leg upward swing forward.

A special feature is the stop kicks, where the foot is placed on the shin of the opponent at the start of the kick, so that the opponent cannot execute the technique at all.

Almost all techniques can be performed on the 3 heights (face, chest, abdomen). We can divide Taekwondo for beginners for a better overview into the categories arm technique and leg technique, where you then have to distinguish in each case between attack and block techniques.

Taekwondo exercises for home

For most of the disciplines you need a training partner, but you can do a little at home for your training progress. Just make sure that you don’t train the wrong movements when you practice alone. Let your trainer show you the techniques beforehand and use the Taekwondo tutorial from the Internet only as a mental aid. This will save you and your trainer from having to relearn the wrong movements, which takes much longer than learning them for the first time.

Taekwondo Anzug
© bokan –

Taekwondo exercises for beginners

Taekwondo for beginners at home could look like this, that you hone your individual techniques. You can do this, for example, by practicing in front of a large mirror, slowing down your punches and kicks, and watching your body closely instead of going for power.

Don’t forget to warm up here, or you’ll put your muscles and ligaments at risk. You can do this, for example, by simply jogging a lap while swinging your arms vigorously. This works anytime and anywhere.

Pay attention to proper foot placement and upper body posture. Most beginners tend to neglect tension, which causes the upper body to become unstable and buckle. Additionally, especially with side kicks, practicing foot position is a more long-term task than you initially imagine.

Taekwondo exercises for advanced students

The more advanced among you will need a partner for almost all exercises, but can practice the form needed for the exam and the basic school techniques on their own. If you have a partner and enough space, you can practice announced fighting, free fighting, pratfalls or self-defense.

An option would also be to train on an object, practicing hitting the right attack zone or kicks from a turn. This could be a punching bag, a dummy, or anything else, as long as the object covers all three attack zones and does not offer too firm a resistance.

Taekwondo exercises for professionals

Those of you who have made it to the rank of Poom or Dan are already deeply ingrained with Taekwondo in your everyday life. Nevertheless, before your next exam, you will not be able to avoid working intensively on your exam program at home.

However, since you are allowed to determine a larger and larger part of the examination techniques yourself with each degree, you do not need any instruction. You practice your required form and what makes you look best in front of the examiner.

In most exams, don’t forget that the examiner is entitled to ask for some of your prior knowledge. So, especially before Dan exams, you should review the basics, the knowledge of which will be taken for granted at your high degree.