Good warmups and conditioning drills?

[QueHuong]

I sometimes run warmups for Tae Kwon Do classes and I'm looking for new and effective conditioning to strengthen the body, improve endurance, and improve flexibility.

For example, we do a lot of stretching, pushups, situps, and various forms of it. For pushups, we do regular pushups, knuckle, pushups, then have the arms double shoulder width, then do plyometrics pushup (where you push off the ground, clap your hands, then repeat - REALLY HARD), diamond, scooping, etc.

So do you guys have suggestions on conditioning drills? Please be specific in explaining how to do it, and also include common mistakes on doing those warmups and how to avoid them.

 

[Angrymarshmello]

Looking for stuff to do before the classes or outside? I'd have to say something like high-rep weight training will improve strength and endurance. Flexibility not so much - if you stretch for a couple minutes a day you'll improve flexibility naturally though

 

[QueHuong]

Just in class stuff that people can do without using equipments.

 

[Akira13]

The best thing for me was stair-snakes on bleachers. I don't know if this is a standard thing, but it's basically running across the bleachers, going up or down at each set of stairs. If you do it (after a quick 1/4 mile jog) for 12-14 minutes each day, you'll certainly improve endurance.