Physical Training in Taekwondo: Generic and Specific Training Monoem Haddad1*, Ibrahim Ouergui1, Nadhir Hammami1, Karim Chamari2 1
High Institute of Sports and Physical Education (ISSEP) Kef, University of Jendouba, Tunisia 2
Research and Education Department, ASPETAR, Qatar Orthopaedic and Sport Medicine Hospital, Doha, Qatar *Corresponding author: Dr. Monoem Haddad, PhD, Doctor in Exercise Physiology, High Institute of Sports and Physical Education (ISSEP) Kef, University of Jendouba, Tunisia, Tel: +21623194808; E-mail:
[email protected]
Abstract Specific functional and physical preparations for task requirements are important to develop TKD technical skills. In this context, the use of TKD skills has been shown to improve the physical level of TKD athletes. Therefore, it is then recommended to include TKD skills in traditional physical methods to prepare TKD athlete to cope with the metabolic and physiological demands of TKD competition. It is important to note that performing TKD skills without a specific integrated physical goal appears not enough to improve all TKD fitness components. The present chapter details the specific and generic physical training of TKD modalities performed in competition form.
Introduction Taekwondo (TKD) is one of the most systematic and Korean traditional martial arts and combat sports that has gained an international reputation, and stands among the official Olympic Games’ sports since the “Sydney 2000” Games. The World Taekwondo Federation (WTF) defined TKD as “the right way of using all parts of the body to stop fights and help to build a better and more peaceful world.” In physical aspects, TKD is very different from many such oriental martial arts since it is very dynamic with active movements that include a myriad of foot skills. The development of TKD technical skills and its quality depend on the specific functional and physical preparation. Many studies have focused on the physical and physiological level required to TKD high-performance competition [1-3]. Due to the specificity of combats in TKD (i.e., short bouts of rapid and high-intensity movements separated by less intense movements), several studies showed that TKD requires both aerobic and anaerobic physical fitness to be developed [2,3]. The anaerobic metabolic pathway provides the short, quick, all-out bursts of maximal power during combats, while the aerobic system contributes to the TKD athletes’ ability to sustain effort for the total duration of the combat, to recover during the brief periods of rest or reduced effort during the combat, and also for an effective recovery between combats. TKD training for combats should be therefore planned to improve these levels starting from the young age basing on a progression to meet the physiological characteristics of the children [4]. Both for young and elite athletes, the use of TKD skills seem to improve their physical level [3-5]. It is then recommended to include TKD skills in traditional physical training methods (e.g., high-intensity interval training, speed training…) to prepare TKD athlete to cope with the metabolic and physiological demands of competition. Performing TKD skills without specific physical goal appears not enough to improve all TKD athletes’ physical qualities. Fong and Ng [6] concluded in their review that typical TKD training might be associated with improvements in anaerobic fitness, fat reduction and flexibility. These authors suggested that habitual TKD training cannot improve aerobic fitness or muscle strength. Nevertheless, Haddad et al. [5] have demonstrated that specific TKD technical interval training can be used as an effective training mode to enhance aerobic fitness in TKD. In this chapter, we present specific TKD training to enhance physical fitness.
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Historically, TKD was developed following the chronological order of 4 different ages: Ancient Times, Middle Ages, Modern Ages and Present Times. Nowadays, TKD involves five training modalities:
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BQQMJFTPOMZUP$PNCBUT ,ZPSVHJDPNQFUJUJPO CZUIFSVMFTPGUIF85'*OUIJTDIBQUFSXFQSFTFOUPOMZTQFDJĕDBOEQIZTJDBMUSBJOJOH of TKD modalities performed in competition form. As a quick review, basic techniques, such as punching, kicking, and blocking, are performed with or without a sparring partner in different positions (i.e., stationary positions or with active movements) [9,10]. Various pre-determined compositions of basic patterns are known as forms or poomsae. These forms (i.e., poomsae) are the essence of TKD and are relatively complicated and divided into forms for beginners and confirmed practitioners [11]: Eight forms for lower belts (taeguek poomsae) and nine masters for the black belt (yudanja poomsae) [7]. All forms consist of blocking, punching, and kicking techniques as well as twisting, leaping, turning, and jumping movements performed at high intensity and including a number of pauses [11]. The purpose of the poomsae is the training of technical skills and overall improvement of physical ability and health, and they are also performed at TKD competitions [11]. Otherwise, the second type of TKD training is the sparring form (Kyorugi) and it comprises technical combinations, step sparring, sparring drills and free sparring [9]. Kyorugi is the protection ability or attacking ability using legs and arms/hands. In other words, Kyorugi is the relation to the partner attacks and defenses and uses attack and defense techniques. Kyorugi with partners is a special motion pattern to use the legs and hands effectively in an ideal motion pattern to achieve the purpose [7]. This form of TKD is known as free sparring. Kyorugi comprises many changing of directions, the strong destructive power using “chagi” (using legs) and “Jireugui” (using hands), the motion of technique and the high-leveled leg techniques so that Kyorugi is the comprehensive expression of TKD. Based on the rules of the WTF during the international competitions as the Olympic Games, TKD combat consists of 3 rounds of 2-min fighting, with 1-min recovery in-between. Under the International Taekwondo Federation (ITF) competition rules, another international entity, each combat comprises 2 rounds of 2-min duration, with a 1-min break between the rounds. Nowadays, much less attention has been paid to traditional ITF Taekwondo events and its competitors. During Kyorugi competition, the player should wear a protective gear to prevent injuries and follows the unified rules and regulations (Safe Kyorugi and technical strikes for points). The point means the strikes over the certain strength degree. The point area and points are as follows [7]: 1- The upper part is 1 point 2- The upper part using rotation 2 points 3- The Face 3 points 4- The face using rotation 4 points 5- Additional 1 point when the chief referee calculates the points in the dangerous situations.
Taekwondo Techniques TKD uses various ranges of techniques using feet (“Tae”) and hand (“Kwon”). Poomsae is a combined structural form of feet and hand skills while in Kyorugi, athlete is free to use any technique to get more points. The ideal Kyorugi technique combines the basic leg technique and the high level technique to make a smooth body movement, deliver the power, and strike the target in very short time [7]. All TKD techniques can be used into specific training to improve both fitness level and tactical level. The most Kick technique used JO,ZPSVHJDPNQFUJUJPOJTB#BOEBM$IBHVJ*O&VSPQFBODIBNQJPOTIJQ 1BMEBM$IBHVJSFQSFTFOUFEPGUPUBMUFDIOJRVFTVTFE in combats [8]. Haddad et al. [5] have used this technique during high interval training compared to sprints and they showed similar IFBSUSBUF )3 BOEQFSDFJWFESFTQPOTFTCFUXFFOTQSJOUTBOE#BOEBM$IBHVJJOJOUFSWBMUSBJOJOHGPSNT "T TIPSU EFTDSJQUJPO #BOEBM $IBHVJ B NVMUJQMBOBS TLJMM TUBSUT XJUI UIF LJDLJOH MFH USBWFMMJOH JO BO BSD UPXBSET UIF GSPOU XJUI the knee in a chambered position. The knee is extended in a snapping movement, striking the opponent with metatarsal part of the extended foot. One of the main strengths of this particular type of kicks is that they can be easily adjusted according to the target distance during a competition. Although a long kick is more difficult to perform than a normal or short kick, it can be useful to score QPJOUTJOBOVOFYQFDUFEBUUBDL'BMDPFUBMIBWFFYBNJOFECPUIJNQBDUGPSDFBOEFYFDVUJPOUJNFJOB#BOEBM$IBHVJ BOEIBWF explored the effect of execution distance in these two variables. They showed higher maximum impact forces for expert competitors than for novice competitors. Furthermore, expert competitors were more powerful in longer distances-kicks than novice competitors in the closest distance. Results of the study of Falco et al. [9] suggested that execution distance does not have an influence on impact force as competition level increases. In all distances studied by Falco et al. [9] (short, medium and large distances) and as execution distance increased, expert competitors were faster than novice competitors. *O UIF TUVEZ PG 5PQBM FU BM UIF UBSHFU TUSJLF GPSDF PG #BOEBM$IBHVJ BOE %PMMJP$IBHVJ XFSF NFBTVSFE BT CFJOH IJHIFS JO DPNQBSJTPOUP/FSZP$IBHVJćFSFBTPOGPSUIJTXBTUIFEJČFSFODFJOUIFUBSHFUTUSJLFQPJOUBTXFMMBTUIFBQQMJDBUJPOPGUIFUFDIOJRVF SFRVJSFEVTJOHEJČFSFOUNVTDMFTXJUI/FSZP$IBHVJUIBOUIFPUIFSUXPUFDIOJRVFT8IJMF#BOEBM$IBHVJBOE%PMMJP$IBHVJUFDIOJRVFT BSFBQQMJFEXJUIUIFGSPOUPGUIFGFFUCZNPWJOHJUUPXBSETUIFUPSTPBOEGBDFJODJSDMFT UIF/FSZP$IBHVJUFDIOJRVFUBSHFUTUIFGBDF with the sole of feet.
Aerobic Training
During typical training (Poomsae and Kyorugi), the exercise intensity does stimulate the cardiovascular system above the ‘aerobic training threshold’ [11-15]. The review of Fong and Yg [16] wind up with inconclusive evidence demonstrating that typical TKD training might enhance aerobic fitness due to conflicting results about aerobic fitness of TKD practitioners. Although most studies reported that both experienced and elite TKD athletes had better aerobic performance or VO2max than novice or the non-practitioners [2,13], some researchers found the opposite [1,17]. This could essential be due to the modalities of training and competition rules. This represents an important limit for the review of Fong and Ng [16] who compared the fitness level effects of Poomsae training with Kyorugi training. It is evident that Poomsae and Kyorugi competitions do not need the same levels of aerobic capacity. Indeed, the Kyorugi competitions that are included in the Olympic Games need higher aerobic capacity levels than Poomsae competitions [16]. Pieter et al. [14] investigated the exercise and recovery HR in male recreational TKD practitioners and found that kicking and punching XPVMEMFBEUPTJHOJĕDBOUMZIJHIFSFYFSDJTFIFBSUSBUFT PG)3NBY UIBOSFQFBUFEMZQFSGPSNJOHGPSNT 1PPNTBF _PG)3
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max). In this context, Melhim [1] found no significant difference in VO2max or resting HR before and after 8-weeks of TKD poomsae training programme with male adolescents who had 10.4 months of TKD experience. Therefore, these described 8 weeks of TKD forms training with 9 min of intensive poomsae training in each session might not impact the aerobic fitness or improve cardiovascular fitness. However, Toskovic et al. [15] have shown that 20-min of dynamic TKD exercise might enhance aerobic fitness in recreational TKD BUIMFUFTTJODFPCTFSWFEFYFSDJTFJOUFOTJUZSBOHFEGSPNUPPG702max while the mean exercise HR responses ranged from UPPG)3NBY#SJEHFFUBMSFQPSUFEUIBU5,%,ZPSVHJUSBJOJOHJOFYQFSJFODFE5,%BUIMFUFTDPVMESBOHFGSPN UPPG)3NBY EFQFOEJOHPOUIFBDUJWJUJFTQFSGPSNFE1VODIFTBOELJDLTXJUIFMBTUJDTUSFUDICBOET UFDIOJDBMDPNCJOBUJPOTBOE TUFQTQBSSJOHFMJDJUFEFYFSDJTFJOUFOTJUZSBOHJOHGSPNUPPG)3NBY 1FSGPSNJOHUIFCBTJDUFDIOJRVFTBOEGPSNT QBEXPSL TQBSSJOHESJMMTBOEGSFFTQBSSJOHXPVMEJOEVDFIJHIFSFYFSDJTFJOUFOTJUJFT PG)3NBY ćFSFGPSF JUTFFNTUIBUBMMLJOETPG 5,%NPEBMJUJFTBSFTVJUBCMFGPSDBSEJPWBTDVMBSUSBJOJOHCFDBVTFUIFFYFSDJTF)3OPSNBMMZGBMMTCFUXFFOBOEPG)3NBY In the same context, Haddad et al. [19] have calculated the exercise intensity distribution during typical TKD training (12 weeks of UIFQSFDPNQFUJUJWFTFBTPO BTUIFUJNFTQFOUJOĕWF[POFT BOEPG)3NBYćFUJNFTQFOUJO each zone was expressed in percent of total session duration. The duration in minutes of each session included the intra-session recovery periods. This intensity classification was proposed by Edwards [20] to monitor training intensity where arbitrary intensity measures (i.e. 1, 2, 3, 4 and 5) were referred to the five zones, respectively. This method was demonstrated convergent with Banister’ TRIMP [21]. 'JHVSFTIPXTUIFJOUFOTJUZEJTUSJCVUJPOPG5,%USBJOJOHTFTTJPO)BEEBEFUBMIBWFTIPXOUIBUNPTUPGUIFUJNF XBTTQFOU BUJOUFOTJUJFTCFUXFFOBOEPG)3NBY BOEPOMZTQFOUBCPWFXJUINFBOEJČFSFODFTDPNQBSFEUPUIFPUIFS[POFTSBOHJOH GSPN $*GSPNUP DPNQBSFEUP[POFPOFBOE $*GSPNUP WFSTVT[POFUISFF
Figure 1: Percent of HR intensity distribution during typical TKD training as reported by Haddad et al. [19]
Moreover, to achieve the required high physical level of TKD Olympic competition (Kyorugi competition), coaches should emphasize effective specific training to improve physical fitness. Specific TKD technical training allows the maintenance or even development of cardiovascular fitness at a level that is necessary for competition conditioning. In this context, Haddad et al. [15] have suggested that TQFDJĕD5,%UFDIOJDBMJOUFSWBMUSBJOJOHBUBOJOUFOTJUZDPSSFTQPOEJOHUPPGNBYJNVNIFBSUSBUF )3NBY DBOCFVTFEBTBO effective training mode to enhance aerobic fitness in TKD. In their study comparing specific and nonspecific TKD training, these authors IBWFEFNPOTUSBUFEUIBU5,%TQFDJĕDUFDIOJDBMTLJMMT FH#BOEBM$IBHVJ QFSGPSNFEBUBIJHIQBDFJOEVDFE)3SFTQPOTFTTJNJMBSUP those of running during high-intensity interval training, which in turn has been shown to be effective in enhancing athletes’ endurance [22-24]. Furthermore, same rating of perceived exertion (RPE) (validated in TKD [25]) were shown when comparing short-duration interval running and TKD specific technical interval training. This indicates that the similarity of the training stress imposed on the athlete during specific and nonspecific training can enhance aerobic fitness in TKD [5]. Therefore, using specific TKD kicking exercises while controlling training intensity can be applied to bring more variety during training, mixing physical and technical aspects of TKD, while reaching the same training load as nonspecific training (e.g., interval running) [5]. More recently, Haddad et al. [19] have shown a significant improvement of aerobic capacity level after 12 weeks of the pre-competitive TKD season. During this typical training, the beginning of Tuesday and Wednesday sessions were designed to focus on conditioning. The heaviest cardiovascular training was usually completed during the Tuesday sessions. During the Wednesday sessions, the first 30 min of training sessions were generally dedicated to speed development consisting mainly of sprint and plyometric training exercises. The following remaining part of sessions were devoted to technical and tactical TKD-training that included a combination of the following typical activities: basic techniques, technical combinations, predetermined sequence of movements (forms), breaking techniques, self-defense techniques, step sparring, sparring (skill) drills and free sparring [19].
Anaerobic Training Many studies have implied that TKD competitions consist of very short periods of intermittent, high-intensity movements that are frequently repeated during the combats. Thus TKD athletes’ performance depends on anaerobic energy pathways (phosphogens and glycolysis) to generate energy for defensive and attacking actions [1-3,12,13].
A slightly different effort pattern was observed by Matsushigue et al. [3] who reported that the ‘Exercise: Rest ratio’ was 1:1 with BQQSPYJNBUFMZTFDPOETGPSFBDIQFSJPE BOEBIJHIJOUFOTJUZNPWFNFOUUPSFTUSBUJP TVHHFTUJOHUIBUUIFDSFBUJOFQIPTQIBUF 1$S stores may be the main source during these actions phases (1-5 seconds), whereas the aerobic metabolism may be responsible for energy supply during the intervals between each 2 high-intensity actions. It is important to note that the study of Matsushigue et al. [3] was conducted during TKD competition of the Songahm Taekwondo Federation (STF) which is divided into 3 rounds: weapons, poomsae, and sparring, with different intervals between rounds for each competitor. Matsushigue et al. [3] suggested to TKD coaches to emphasize high-intensity interval training with this described effort pattern (i.e., high-intensity specific TKD techniques interspersed with 6 seconds of low- to moderate-intensity movements; and interval training sessions with 8 seconds of high-intensity efforts and 8 seconds of rest or MPXJOUFOTJUZFČPSUT UPQSFQBSFUIFBUIMFUFUPCFBCMFUPIBOEMFUIFNFUBCPMJDBOEQIZTJPMPHJDEFNBOETPGUIFDPNCBU$PBDIFTDBOVTF specific training with various TKD skills to improve anaerobic training.
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Heller et al. [13] have shown that TKD ITF combats (3 - 5 s bouts of high intensity exercise alternated with low-intensity periods with working/recovery ratios ranging from 1:3 to 1:4) impose high demands on short-term anaerobic performance capacity and the ability to recover, but with little fatigability during high-intensity of intermittent exercise.
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Muscle Strength, Power & Speed TKD is characterized by fast and high kicks which require high level of strength and speed [8]. Neuro-muscular units controlling the lower limbs are crucial in explosive kicking, jumping and maintaining stances [22]. Many studies investigated the effects of typical TKD training on muscle strength [4,16,23,24] but no consensus is present about the effect of typical TKD training on different strength forms (i.e., maximal, endurance, isokinetic, and explosive strengths). To the best of our knowledge, only one study [16] has investigated the effects of low frequency TKD training on speed and agility measured by the 50 m shuttle run test (10 ×5-m). Kim et al. [26] found no significant improvements in speed and agility. These findings may be the results of the low number of training sessions’ or non-sufficient stimulus eliciting speed and agility improvements. Future studies in that regard are warranted. A few studies have reported that typical TKD training could improve muscle strength [13,27]. Recently Fong and Tsang [28] have explored the relationship between TKD training duration (i.e., number of hours spent training per week) and lower limb muscle strength in adolescents. Isokinetic concentric knee and ankle muscle strengths were measured in 20 TKD practitioners at two different speeds (60 and 240°/second). Authors found that the duration of TKD training was significantly correlated with the peak torque of the knee extensors and flexors, but only at 240°/second angular speed. This supports therefore the notion that the more time one spends in TKD training the greater muscle strength one could gain and that any subsequent improvements in knee muscle strength is velocity specific. While these previous studies have reported beneficial effects of typical TKD training on muscle strength, some other studies have shown the absence of muscle strength improvement after typical TKD training. Kim et al. [26] reported that there was no effect of low frequency TKD training on muscle endurance or maximal muscle strength. There was even a muscle strength deficit between the dominant and non-dominant leg for the heavyweight category (- 80 kg) after Taekwondo training [29]. Again, as mentioned before, the issue with the latter study is the low frequency of the TKD sessions, leading to inconclusive results. Therefore, coaches should emphasize a complementary training to the typical TKD to improve muscle strength and explosively, if the TKD training is of relatively low frequency. For high frequency TKD training the adjunction of muscle strengthening sessions still has to be experimented. Haddad et al. [30] have investigated the effects of plyometric and specific exercises during high-intensity interval training during a 4-month training program, on strength, power, and speed in young TKD athletes. They concluded that the use of plyometric exercises during high-intensity interval training can be useful to improve strength, power and speed in these athletes. +BLVCJBBOE4BVOEFSTEFUFDUFEBJODSFBTFBULJDLJOHTQFFEXJUI%PMMJP$IBHVJ UVSOJOHLJDL UFDIOJRVFJO5,%BUIMFUFTBęFS the 4-week of resistance training sessions. Topal et al. [8] analyzed the effect of resistance training with elastic bands on striking force of some TKD skills (i.e., Palding chagui, Dollyo chagui & Naeryo chagui) during 6-weeks-long training period. It was established that resistance training sessions conducted with elastic bands had effects on their striking force. Furthermore, authors have shown that training sessions held with elastic bands having 14.5 kg resistance force were more effective in comparison with the training sessions using elastic bands with 7.25 kg resistance as well as sessions with no elastic bands at all [8]. Based on these findings, it would be highly advisable to experiment the use of elastic bands with different elasticity varying according to each TKD technique to aim increasing the impact of strike techniques during TKD matches. The elasticity of bands may vary depending on the face or torso level where the technical strikes are delivered. The technical TKD trainings using elastic bands might therefore increase the strength impact of the strike due to being in line with kinetic and kinematical chain (i.e., hip, knee and ankle movement). TKD training conducted with elastic bands is therefore beneficial to increase the strike’s force of TKD athletes allowing them also to increase their technical strike speed, because elite athletes must be able to reveal great striking forces [9]. The application of technical strikes should be performed at maximum speed and force. Indeed, the resistance training sessions performed with maximal strength increased the speed as well as the explosive force of TKD athletes [32]. Recovery intervals, intensity, volume or duration and frequency seem to be one of important variables associated with resistance training prescriptions. Based on hormonal responses [33], phosphocreatine resynthesis [34], jump performance [35], strength restoration [36], and sprint time [37] and other measures, the adult resistance training literature recommend 2-5 min of recovery between resistance USBJOJOHTFUTGPSBEVMUT$IBPVBDIJFUBMIBWFTIPXFEUIBUBUIMFUJD5,%CPZTXFSFGVMMZSFDPWFSFE PVUPGNFBTVSFT min following 10 maximal repetitions using either 60°s-1 or 300°s-1 angular isokinetic speeds (Isok60 and Isok300). Therefore, inter-set recovery period has to be tailored according to the athletes’ age. Based on this and previous researches [39-41], it is recommended that a rest interval of less than 1-2 min may be necessary to induce fatigue by decreasing force, work or power in youth following a set of NBYJNBMJOUFOTJUZSFTJTUBODFUSBJOJOH$POWFSTFMZ UPJNQSPWFTVCTFRVFOUQFSGPSNBODF $IBPVBDIJFUBMTVHHFTUFEBDIJFWJOHNVTDMF potentiation two or more minutes following a set of maximal intensity higher velocity resisted contractions in youth TKD athletes.
$PBDIFTTIPVMEFNQIBTJ[FFČFDUJWFTQFDJĕDUSBJOJOHUPJNQSPWFQIZTJDBMĕUOFTTUPBUUBJOUIFSFRVJSFEIJHIQIZTJDBMMFWFMPG5,% competitions (Kyorugi & Pomsea). In fact, specific TKD technical training allows the maintenance or even development of cardiovascular fitness at a level that is necessary for competition conditioning. It is suggested that specific TKD technical interval training at an intensity DPSSFTQPOEJOHUPPG)3NBYDBOCFVTFEBTBOFČFDUJWFUSBJOJOHNPEFUPFOIBODFBFSPCJDĕUOFTTJO5,%.PSFPWFS UPQSFQBSF the athlete to be able to handle the metabolic and physiologic demands of the combat, it is suggested to TKD coaches to emphasize highintensity specific TKD techniques interspersed with 6 seconds of low- to moderate-intensity movements and interval training sessions XJUITFDPOETPGIJHIJOUFOTJUZFČPSUTBOETFDPOETPGSFTUPSMPXJOUFOTJUZFČPSUT $PBDIFTDBOVTFTQFDJĕDUSBJOJOHXJUIWBSJPVT TKD skills to improve anaerobic training. TKD training can contain other material (e.g. elastic bands) to increase the impact of striking techniques during TKD matches such as elastic bands. This kind of specific TKD allows also increasing their technical strike speed that should be performed at maximum speed and force for optimal TKD performance. To increase the speed as well as the explosive force, resistance training sessions performed at maximal speed allow the increase of the speed as well as the explosive force of TKD athletes.
References 1. Melhim AF (2001) Aerobic and anaerobic power responses to the practice of taekwon-do. Br J Sports Med 35: 231-234.
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Conclusion
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2. Bouhlel E, Jouini A, Gmada N, Nefzi A, Ben Abdallah K, et al. (2006) Heart rate and blood lactate responses during Taekwondo training and competition. Science & Sports 21: 285-290. 3. Matsushigue KA, Hartmann K, Franchini E (2009) Taekwondo: Physiological responses and match analysis. J Strength Cond Res 23: 1112-1117. 4. Casolino E, Lupo C, Cortis C, Chiodo S, Minganti C, et al. (2012) Technical and tactical analysis of youth taekwondo performance. Journal of strength and conditioning research 26: 1489-1495. 5.
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6. Fong SS, Ng SS (2013) Can Taekwondo footwear affect postural stability in young adults? J Am Podiatr Med Assoc 103: 291-296. 7. Kukkiwon (2013) Taekwondo master cours textbook, Kukkiwon, Korea. 8. Topal V, Ramazanoglu N, Semih Y, Camliguney AF, Kaya F (2011) The effect of resistance training with elastic bands on strike force at taekwondo. American International Journal of Contemporary Research 1: 140-144. 9. I!1*(#&%#,1J!60K#L%#&!34+11(#M%#N340J!.#M%#$!64(3#C%#04#!1B#89::D
