How can I train for a taekwondo tournament?

I have a tkd tournament in about 3 weeks, and I havent really been able to train for the last 2 months because of a knee injury. I really need to get back into shape and train for this upcoming tournament. Any suggestions on what to do?





Just in case this helps, startign next week I%26#039;ll be attending my school%26#039;s competition team where they spar each other for mostly the whole class ( which is 2 hours FYI :D )





Thanks alot!|||It depends on the knee injury. Usually you%26#039;d need to do a little physical therapy on yourself and regain your strength and mobility before really beginning to train for this competition. First, find the muscles you might use to perform your kicks and stretch them out at least daily. Once those muscles are almost within normal range of motion before your injury you can start really strengthening them. If you have access to a gym with weight machines then use them. Basically work on every machine that target on your legs (eg: leg press, hamstring curls, that machine that makes you close and open your legs, etc). It%26#039;s also crucial to work on your core muscles (eg: abdominal muscle). You can also start doing plyometrics with your legs and core muscles which is speed and agility (eg: running sideways, crossing over, etc). Once you feel fast and strong enough you can do more functional exercises like placing stickers on a punching bag and practicing kicking those little targets.





It seems like it might be a tough 3 weeks but you can do it! GL!|||Depends in the type of knee injury. I%26#039;m guessing since you are about to do a 2 hour sparring class and you%26#039;ve had 2 months to heal, it%26#039;s pain free and ready to go.





Leg strengthening would be a good way to go. If you usually don%26#039;t do a lot of weight training, I suggest you get with someone that does AND knows what they%26#039;re talking about. I%26#039;ve got the benefit of knowing a professional personal trainer and that%26#039;s really opened my eyes to how important good technique and the right exercises are for your injuries. There%26#039;s some you want to avoid depending on how you hurt yourself.





If you didn%26#039;t do a lot of weight training for your legs before, then I suggest you get them in shape the way you probably did before - kick! It%26#039;s threefold - it%26#039;ll strengthen your leg back up, it%26#039;ll get your knee back to quick, snapping motions, and it%26#039;ll hopefully add as much speed and power as possible in the next three weeks to get ready.|||Eat the right foods because food is fuel and a car cant run on bad fuel and its the same with humans. Second is mental toughness believe in yourself you cant fight at your best if your nervous.Other then that just try to stay in shape and just have a light workout on the day before the tournament get a good sleep and you should be good to go good luck.|||Make sure your instructor knows of your knee injury.





Also attend as many classes as possible between now and the tournament. Also practice at home but be careful not to over do it and hurt your knee all over again.|||get a friend and spar her /him , run one mile in the morning to improve your cardio.