The 21st Century Taekwon-Do Class

Modern Taekwon-Do classes must balance tradition with current understanding of movement, conditioning, and skill development. In this Inside TKDC post, we look at The 21st Century Taekwon-Do Class, a live seminar presented by Alwyn Cosgrove, exploring how instructors can structure smarter, more effective classes without losing the essence of Taekwon-Do.

In the sample video above, Alwyn Cosgrove outlines key principles behind modern class design and explains why traditional “one-size-fits-all” approaches no longer meet the needs of today’s students. The session was delivered live on 22 July 2022 (UTC) and generated strong engagement from instructors around the world. Alwyn Cosgrove is an ITF 4th degree and a world-leading coach educator. He has co-authored nine best-selling fitness books, served on the Nike Performance Council, and co-owns Results Fitness in Santa Clarita, California, which has been recognised by both Men’s Health and Women’s Health magazines as one of the top gyms in America. The seminar covers a wide range of topics essential for contemporary Taekwon-Do teaching, including:

• Exercise order and intelligent class sequencing
• Effective warm-up design
• Flexibility development: static vs dynamic approaches
• Modern core training with a focus on stability rather than crunches
• Power development through elasticity and plyometric concepts
• Strength training ideas using bodyweight or simple class equipment
• Energy system development and cardiovascular conditioning

In addition to the structured content, Alwyn also answered instructor questions live, providing real-world insight into how these principles can be adapted for different age groups, class sizes, and training goals.