Ever wondered how world class pre-arranged sparring athletes actually go about training for their event? Well now you can get inside one of their training sessions and find out!

Mark Trotter and Carl van Roon are multi-world champions in the event of pre-arranged free sparring, and after working together for several years, they now almost speak their own language, as you will hear. This is the key to pre-arranged of course – to be able to communicate easily with your partner to come up with and then refine your routine.

This full video shows highlights from a training session two weeks prior to their gold medal winning performance at the ITF World Championships in Italy 2015. The routine had already been finalised several months before, so in the week leading up to the tournament this is how they worked.

The full video shows the entire training session with Mark Trotter and Carl van Roon.

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The acrobatics in a pre-arranged free sparring routine are one of the greatest challenges. Mark Trotter has worked for many years […]


It is a valuable insight for anyone interested in pre-arranged sparring either for competition or for grading. Instructors and coaches will also benefit from seeing the finishing touches going into a winning routine.

  • Mr Mark Trotter World Champion & Expert Coach

    Mark Trotter is the current ITF World Champion in 4th-6th degree Men’s Patterns. He is a 9x ITF World Champion, 4x World Cup Champion, Pan American Champion 2016, Asia Champion 2010 and 6 x Oceania Champion. He is also former Vice World Champion in -54kg sparring.

    He is the longest standing member of the New Zealand Taekwon-Do team and when he is not coaching Taekwon-Do or representing NZ overseas he can be found working on well-known blockbuster films as an elite stunt performer.

    • Mr Carl van Roon World Champion & Sport Scientist
      Carl van Roon is a 9 x ITF World Champion and Former 2 x Grand World Champion (Best Overall Competitor for the World Championships in 2009 and 2011). In the 14 year period from 2003 to 2017 he delivered Gold Medal performances at every ITF World Championships in either free-sparring, special technique or pre-arranged sparring.
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