UPDATED MINIMUM FITNESS REQUIREMENTS

Effective August 1st 2010. All testing candidates must meet the following minimum requirements for flexibility, strength and agility in order to test for promotion to the next belt. These standards are MINIMUMS that all students should strive to achieve on any given day. As martial artists we must train to meet the demands put upon our bodies by our chosen art. As a member of Omaha Elite Taekwondo you are committed to continually improve your level fitness, strength and skill.

The following list indicates the minimum requirements for Yellow belt through Black Belt.

NOTE!
Students that exceed the physical minimum may be eligible for skipping rank during promotion



YELLOW BELT THROUGH GREEN BELT

• *FMS Active Straight Leg Raise with the ankle reaching above knee height of the down leg.

• *FMS Trunk Stability Pushup score of 2.
• 20 Incline Pushups ( body at a 45 degree incline or better)

• 10 Supported Squats (hands holding onto a door frame or beam)

• 10 Horizontal Pullups (Bar height allows hanging without shoulders touching the floor. Butt may not touch the floor between reps)

• 250 Jump Rope Revolutions without a miss (10 bouncing step > 10 Alternate Step > Repeat)

GREEN BELT BLACK STRIPE THROUGH BLUE BELT BLACK STRIPE

• *FMS Active Straight Leg Raise with the ankle reaching above knee height of the down leg.

• *FMS Trunk Stability Pushup score of 3 (the body rising off the floor as a solid unit).

• 25 Half-Pushups (pushups down to an elevated object half the distance to the floor)

• 35 Half-Squats (pushups down to an elevated object so hip crease is at knee height)

• 10 Jackknife Pullups (start with legs parallel to the floor)

• 80 Jump Rope Revolutions in 30 seconds Figure Eight Entry + Alternate Step

FOR STUDENTS TESTING FOR RED BELT AND RED BLACK

• *FMS Active Straight Leg Raise with the ankle reaching above mid-thigh of the down leg.

• *FMS Trunk Stability Pushup score of 3 with the body rising off the floor as a solid unit.

• 10 Full Pushups (Elbows bend beyond 90 degrees on each rep.)

• 10 Half-Rep Pullups (From full flexion down to 90 degree flexion) OR (from dead hang up to 90 degree flexion)

• 30 Full Squats (Hip crease descends below knee height)

• 160 Jump Rope Revolutions in 60 seconds Figure Eight Entry + Alternate Step

FOR STUDENTS TESTING FOR BLACK BELT

• *FMS Active Straight Leg Raise with the ankle reaching above mid-thigh of the down leg..

• 20 Full Pushups for under 16, 50 pushups for 16 & above

• 5 Full Pullups for under 16 & 10 for age 16 & above

• 30 Deck Squats (Full Squat, Rock back, Roll Back into squat without use of hands, stand, repeat)

• 180 Jump Rope Revolutions in 60 seconds


FMS: Learn more about the Functional Movement Screen at
http://www.functionalmovement.com/SITE/publications/downloads/FMSPB.pdf