Division of City Schools

Olongapo City National High school

Olongapo City
Special Program in Sports
S.Y.2015-2016
Focus: Improve Physical Fitness and develop positive values of strength, endurance, speed, agility and flexibility among the
students with spirit of martial arts through psychology of sports.
TIME
3:00-4:00

4:00-4:30

4:30-5:00

5:00-5:10

MONDAY
JOGGING, WARMUP, WALL
STRETCHING,
PLYOMETRIC
DRILLS, BALANCE
DRILLS
LEG EXERCISES,
STRENTHENING
EXERCISES,
STOMACH
EXERCISES,
KICKINGS
(KICKPAD, ARMOR,
KICKBAG)
COOLDOWN

TUESDAY
JOGGING, WARMUP, WALL
STRETCHING,
PLYOMETRIC
DRILLS, BALANCE
DRILLS
KICKPAD DRILLS,
ARMOR DRILLS,
TECHNIQUE
APPLICATION

WEDNESDAY
JOGGING, WARMUP, WALL
STRETCHING,
FRONT SNAP,
SIDEKICK
EXERCISES
BASIC BLOCKINGS,
BASIC PUNCHES

THURSDAY
JOGGING, WARMUP, WALL
STRETCHING,
KICKPAD
EXERCISES

CONTROL
SPARRING

POOMSAE, FILM
VIEWING: TKD
DEMO OR DANCE
COOLDOWN

1 ON 1 SPARRING

TECHNIQUE
APPLICATION

COOLDOWN

COOLDOWN

COOLDOWN

SPARRINGROTATIONAL
SPARRING,

FRIDAY
JOGGING, WARMUP, WALL
STRETCHING,
PLYOMETRIC
DRILLS, BALANCE
DRILLS
ARMOR DRILLS

** Wednesday is intended for poomsae, film viewing, demonstration practice and taekwondo dance.

Prepared by: Charmaigne Gay F.Calatong

Taekwondo Coach/Instructor
Reviewed by: Olivia G. Cannu Ed.D
Noted by: Ramil G. Gonzales
Head Mapeh Dept/SPS Consultant
District X,PSDS

Noted by: Leonardo de Guzman

Principal IV

Approved:
Jessie D. Ferrer, Ceso VI
SDS

Training Program for Taekwondo Jins

(For White belt, Yellow belt and Blue belt Program)

Month
June-July

Expected Learning
Outcomes
Lesson 1:
1. Gain Knowledge
and capture the
development of
Taekwondo
2. Enumerate the
Tenets of Taekwondo
3. Define the terms
used and why and
when to bow in
Taekwondo
Lesson 2:
1. Perform the sets of
warm up calisthenics
2. Recognize the
importance of
preparatory exercises
3. Perform and
execute the basic
stances, strikes and
blocks

Topics
*
History
of
Taekwondo
*
Tenets
in
Taekwondo
* Terminologies used
in Taekwondo

*Calisthenics
*Cooldown
*Basic stances
*Basic strikes and
blocks

Strategies and
Evaluation
Lecture and
Discussion

Demo Instruction

Indicator/Remarks
Lesson 1:
Shall be thoroughly
discussed with 90%
success

Lesson 2:
Shall be performed
90% of success

Lesson 3:
1. Demonstrate the 6
basic
kicks
in
taekwondo
2. Perform the basic
skills

*Basic Kicks

Group Practice and

Demonstration

Lesson 3:
Shall be performed
90% of success

Lesson 4:
1. Demonstrate the
Foundation 1 and 2
for White belt and
Taeguk and Palgwe
for Yellow to Blue
belts.
Lesson 5:
1. Demonstrate the
attack and defense
form
2. Perform the attack
and defense form

*Foundation 1and 2
*Taeguk and Palgwe

Group Practice and

Demonstration

Lesson 4:
Shall be performed
90% of success

*Attack and Defense

Group practice and

demonstration

Lesson 5:
Shall be performed
90% of success

Promotion test exam

by the Philippine
Taekwondo
association

August-October

November-March

Lesson 6:
1. Demonstrate the
combination kicks
2.
Apply
the
Combination
kicks
(Armor, kickpads and
kick bag)
Lesson 7:

*Combination Kick

Demonstration,
Group practice and
practicum

Lesson 6:
Shall be performed
90% of success

*Sparring

Orientation,
practicum, tune up
games, competition

Lesson 7:
Shall be performed
90% of success

1. Perform the
combination by
means of sparring.
(tune up,
competitions)

Training Programs for Taekwondo Jins

(For Red belt, Brown belt and Black belt)

June-July

Expected learning
Outcome

Topic

Strategies and
Evaluation

Indicator/Remarks

August-March

Lesson 1:
1. Perform the new
sets of warm-up and
drills
2. Recognize the
importance of
drillings
3. Perform the proper
Poomsae depends on
their belt.
Lesson 2:
1. Demonstrate the
advance kicks

*Advance
calisthenics
*Basic Stances
*Basic strikes and
blocks
*Poomsae depends
on belt

Demo-instruction

Lesson 1:
Shall have been
thoroughly performed
90%

*Turning kicks
*Advance
combination kicks

Group practice

Lesson 3:
1. Apply the advance
kicks used in
Kyorugi .
Lesson 4:
1. Apply the advance
kicks in sparring and
in competitions
2. Apply Poomsae
with proper execution
with speed and
power

*Advance techniques

Group Practice
Sparring

*Combination kicks
*Advance techniques
*Poomsae

*Group practice
*Tune up with other
schools and
Taekwondo gym
*Actual Philippine
Taekwondo
Competition
(Regional and
National)

Lesson 2:
Shall have been
thoroughly performed
90%
Lesson 3:
Shall have been
thoroughly performed
90%
Lesson 4:
Shall have been
thoroughly performed
90%

Reference: Taekwondo Handbook/Instructors Manual

By: Grand Master Sung Chon Hong

STAGES (Over all

training)
70%

Physical strength
Special strength
20%

Techniques
Technical Training
10%

August-September

60%

20%

20%

October-November

30%

40%

20%

December

10%

60%

30%

January-March

10%

45%

45%

TRAINING PERIOD
June-July

Main Task and

Objectives
Development of kicks
and poomsae,
improvement of
speed, power,
flexibility, endurance
and agility
Development of
power kicks and
poomsae, speed and
endurance
Mastery and
perfection of kicks
and poomsae
Mastery of
techniques, foot
works and strategies
Maintenance of
physical fitness skills
and endurance.