do dyanic stretching and footwork to warmup before a workout, if unfamiliar check out (
www.stadion.com ).
After your workout stretch for 20 mintues, hold each stretch for 2 minutes, emphasis on hammie and groin stretches. Regardless what people say, splits will help kicks.
For kicking drills....
Technique - Hold on to a railing and slowly chamber one leg as high as you can and extend into a round kick, rechamber without putting the leg down and side kick, then rechamber and hook kick. The key is doing these movements slow and properly. Then put your leg down , switch feet and repeat for 20 minutes. i can throw multiple powerful kicks off the same leg from this drill
also, basic single kicks on the paddles or bag repititiously every day, say 20x a piece. Once they are good, add footwork in such as chunjin step, padachagi...etc...
Speed- For your roundhouse go to a bag or paddle and do 1, 2, 3 , 4....all the way up to 10 as fast as you can for the same leg, this should be 55 kicks non stop.
Reaction speed- have someone hold a paddle behind their back and as soon as they put it out, depending on the position you throw that kick, whether it be axe kick , round kick....etc
Power-.... power will come through repetition of your kicks ,but to add a little extra umph do plyos and weight training.
This isnt just for tkd these drills can be used anywhere