Flexibility
Everyone is capable of significant improvement in flexibility. The key to improving flexibility is to stretch gradually, regularly, and with proper technique. Stretching intensity, duration, and frequency are three variables involved in flexibility outcome. With regards to stretching intensity, the challenge is to find the ideal degree to which you should push yourself when stretching. Challenging yourself near your stretching limit (avoid sharp bouncing!) without hurting yourself is the goal, however, beginners should be extra careful not to push themselves too far since they lack kinesthetic (body awareness) experience.

Warm-up stretching which involves holding a stretch for about 10 seconds is useful for injury prevention and flexibility maintenance. However, it is not as useful for flexibility improvement. To achieve significant flexibility gains, you should hold a stretch for about a minute. You may prefer to hold a stretch for a shorter period of time but to repeat this stretch several times. Taekwondoists should place particular stretching focus towards the hamstring and groin muscles which are susceptible to tearing when performing kicks.

Using improper technique will result in less flexibility gain and may cause injury. Avoid sharp ballistic (bouncing) stretches because they are dangerous. When stretching a slightly strained muscle, be sure to be gentle. Movement while stretching can be good, however, make sure that the movement is slow and controlled.

When considering which stretches to use, it is important to stretch each major muscle group, especially the ones relevant to the Taekwondo techniques you perform. The stretches should isolate the desired muscle to stretch and should be easy to perform. These stretches can be learned in the do-jang. Keep in mind you want to isolate your muscles when stretching. You do not want one muscle group's flexibility limitations to prevent you from properly stretching another muscle group. Next time you follow the instructors stretching directions, be aware of what muscles you are stretching.

With regards to your state of mind when stretching, try to be relaxed. Breathe in with your nose and exhale with your mouth as you stretch, trying to relax your body. This allows you to stretch further. As you reach the point of your stretching limit (ex. stretching your hamstrings), contract the muscle opposite to the one you are stretching for a few seconds (ex. quadriceps), then relax into a deep stretch. By doing so, your body responds by relaxing the muscles opposite to the ones contracted. Take a deep breathe in, then relax stretching a bit further than last time and repeat.

We know that we ought to stretch, but the reality is that we do not do it often enough. It is essential to stretch before class to prevent injury. Stretch intermittently throughout the class and stretch after the class. If you find yourself unmotivated to stretch by yourself after class, have a partner help you stretch. A brief hamstring stretch right before you go to bed or after you wake up is an excellent time to keep your body limber for Taekwondo performance. It's always nice to be able to kick someone you don't like anytime throughout the day.

Multi-Vitamins
The body does not extract usable energy from vitamins, but rather, it uses them as helpers in metabolic processes. There are 13 different vitamins, each with its own special functions. There are 16 known minerals which, unlike vitamins, are inorganic elements. Multi-vitamins are not necessary for people who eat a variety of healthy foods. However, for those who don't or for those on a diet, taking a multi-vitamin may prove beneficial. Avoid toxicity by taking a maximum of one multi-vitamin per day.

Strength Training
Weight training is essential for maximizing one's explosive power potential. Training like power lifters (about 5 weight lifting repetitions) will result in the most power, however, will result in poor muscle endurance. Training in sets of 10 reps results in the most muscle mass gain (called hypertrophy) and seems to be what most people practice. For those who do not wish to gain weight, they might consider training with lighter weights with higher repetitions (ex. 15-20). Two to four sets of these repetitions is recommended for strength improvement.

Effective strength training involves knowing what parts of the body to train and how to train it. Taekwondo practitioners should focus on developing the quadriceps, hamstrings, calves, and the abdomen. Try being explosive when contracting a muscle (exhaling) while moving slowly back into position (eccentric contraction) while breathing in. Seek advice from professional sources.

Weight lifting focuses on improving a person's ability to generate power. Taekwondo specific training focuses on improving a person's technique, timing, and fighting strategy. A link between strength and technical training is plyometrics (bounding type power training). Plyometrics focuses on developing power, but does so emphasizing explosive movement. Repeated vertical bounding can better simulate the explosive power required when kicking. One can use this principle in weight lifting technique. When performing the main lift, explode quickly. However return the weight to the original position slowly.

Cardiovascular Training
In order to be fresh and explosive for three fighting rounds, fight after fight, one must be aerobically well-conditioned. Taekwondo relevant aerobic training consists of moderate intensity activity held for about half an hour. You may decide to run for an hour or even longer, but realize that it may be better to run for half an hour at a higher intensity instead. Our bodies adapt to the type of training we practice, thus it is important to train with sport specificity in mind.

Make sure you stretch before a cardio routine to prevent injury and stretch afterwards to maintain / improve your flexibility. Go at your own pace making sure that you are capable of talking while you are engaged in the activity (called the "Breath Talk Test"). Make endurance training fun! Consider listening to music, jog in scenic places, and enjoy yourself (don't always run to the point of exhaustion otherwise you'll be discouraged from running again next time).

Technical Training
This type of training takes place during class time in the do-jang. It is by far the most important type of training in determining performance outcome since Taekwondo is a martial art and sport that involves so much skill. Of course at the elite level, it is not enough to solely have natural ability and train during class. It is essential for athletes to also invest in their strength and aerobic conditioning during their own time. Technical training is the emphasis during class time since you should use your opportunity to train with partners whereas strength and aerobic conditioning can be done at your own time.

Some technical training, however, can be done by yourself. "Wall kicks" are great for improving snap and hip strength. People can practice their footwork techniques (a mirror, shadow, or another person is useful for feedback), basic kicks, combination kicks, and scenario sparring (very important for advanced fighters).

During class time we have an opportunity to hit targets, to test whether or not our techniques work effectively against real people, and to learn from one another.

Psychology
Psychological training is essential since in essence the mind and the body are one. When sparring, it is essential to do so with confidence. Some people need to work on being more aggressive, while others have to learn to calm down and fight smarter. Knowing your strengths and weakness and the strengths and weaknesses of your opponent will better equip you for success. The use of video and feedback from friends is useful.

You may find it helpful to take time to reflect on your progress by maintaining a training journal. People do what they do to meet human needs. What motivates you? What do you need to improve? By collecting your thoughts on paper, it can help you get motivated and focused towards your goals. We know what we ought to do, we just need to be reminded every once a while.

It is possible to train using visualization techniques. We visualize all the time with our eyes open and closed. People with developed kinesthetic awareness sees movement as gestalts. In other words, a sequence of movements are seen as a whole, more than just the sum of each individual techniques. Instead of two separate roundhouse kicks, skilled competitors would execute a "double" roundhouse kick, and do so focusing on their opponent rather than themselves.

Injury Prevention
Injury as a result of lacking safety equipment is stupidity. All practitioners, especially competitors should have shin guards, arm guards (covering your elbows for your partner's safety), a groin cup, head gear, a mouth guard, ankle/instep protectors, and knee pads. The reality is that most athletes find it a hassle to wear all this equipment and end up only wearing shin guards, arm guards, and possibly a groin cup. Realize that ankle/instep injury is the most common Taekwondo injury so it is strongly recommended that you wear one. Having padding covering your entire foot and ankle gives you the confidence to strike without the worry of injury and the hesitation it brings about. Sooner or later you will get hit hard, will you have the equipment to protect you?

Stress Management
Everyone has stress of many forms, some good and some bad. The key is to deal with stress and use it for the good. Most types of stress continue to worsen unless dealt with. Here are two possible ways (among many other ways) to elicit the relaxation response:

Breathing focus exercises is an excellent way to induce a relaxed state. Furthermore, you may find it useful to clear your mind and improve focus. Close your eyes take a deep breath in with your nose and exhale slowly through your mouth. Take yourself away from space and time, and simply focus on your breathing.

A similar type of exercise is called progressive relaxation. While lying on your back with your hands by your side palms facing up close your eyes. Slowly scan your body for tension and consciously relax that body part. Systematically cover each major muscle in the body, first making it tense for a few seconds, followed by total relaxation. After scanning the muscles of your body, scan your organs and your mind itself to relax.