Training Tips and
Home Training Routines
As with all things in life you must work hard to learn a new skill.
Taekwondo is no exception, but good quality instruction can really speed up the learning
process. We at WMAA would like to share our practice tips with you. Please remember it is
very important to do some basic stretching before and after your workout. Stretching is a
ke
y element to getting a good workout without injury. These tips will help
make your training easier but a serious Taekwondo student should take class 2-3 times per
week and also practice at home.
One Step Sparring
First of all, when practicing your one step
sparring make sure you are doing it correctly. If
you do not your body will get used to doing it your way and when it goes to do it the
correct way it may feel weird. As far as
actual practice tips, do each one step up to your current rank four times. Once you have completed that try doing them with
your opposite hand. Next, have a person call
out a random number from one to your highest one step sparring number. Do the one step number they call out then keep
going until all have been done.
While doing your one steps be sure to
concentrate on the purpose of every move. Visualize
your attacker. If you don’t understand
the purpose behind a certain movement or what you are doing it for, then the move is
pointless if it is ever needed. If ever you
are confused then ask an instructor in class to explain it to you. Once you have completed the practice. Take a break, catch your breath and get back to
practice if you feel you need to. If you
don’t feel that you need to, you had better be positive that you know it perfectly.
David Bork
1st Dan Black Belt (WTF)
One Step Sparring
When one wants to accomplish his or her one step sparring, there are a
number of ways one can go about doing this. One way is to keep a positive attitude.
Everyone is learning, so making a mistake is fine. Just keep trying to do better. Another
way to learn the one step sparring is to practice. Practice makes perfect as they say.
When practicing, make sure to keep good technique and to put power into it. This will help
learn the moves and techniques quicker and better. Always learn the techniques and moves
the right way the first time. It is more difficult to go back and unlearn what has already
been taught. Although it may be quicker to learn wrong it will catch up and will be more
difficult to unlearn what has been taught than to learn all new steps correctly the first
time.
Matthew Wood
1st Dan Black Belt (WTF)
Target Training
One of the most noticeable and repetitive
problems students have in the beginning of their training is breaking techniques and the
ability to consistently hit the kicking targets during classes.
There are 3 basic fundamentals that are easily
overlooked when attempting to either complete a break successfully or hit a kicking target
in class.
You must always concentrate and focus on the center
of the board or target.
Acquire the board or target with your eyes (get your
head around etc.), and then complete your technique.
Follow through with your technique. Continue the hand or foot technique past your
target.
Two helpful target training exercises will enable you
to hit the targets or break your boards with remarkable results.
Practice with a partner on your own time, not just
in class. Purchase a kicking paddle and work
on your techniques at home.
I hang a kicking paddle from a screw in my basement
overhead on a bungee cord, which allows you to raise & lower the target to different
heights and practice on your own.
Remember to focus on the target, acquire the
target/board with your eyes and follow all the way through the target with the technique. Your hands and feet will follow your eyes!!!
John Mikelonis
1st Dan Black Belt (WTF)
Perseverance
Perseverance the third tenet of Taekwondo, what does
it mean? I would like to share with you a
poem that I found by Jereme Durkin in Chicken Soup For The Kids Soul.
Don’t be
a coward, fearful and weak
Be the last one to quit, and the first one to speak
Don’t hide your face from the light of day
Be courageous in life and stay that way
No need to run from your trials, troubles, and problems
Have confidence in your step as you reflect how to solve them
Yet, if you happen to fall, don’t lie there and die
Get up without thought, and hold your head up high
Be wise, courageous, bold and brave
And life will be worth living from your birth to your grave.
Allow me to expound upon the thought that
this poem has created, in conjunction with a modified definition I learned from my USTA
student manual about perseverance; I will overcome life difficulties by never giving up. I will improve in Taekwondo by attending two and
three classes weekly, practice on my own, assist other students and Instructors, setting
and cleaning up for testing and tournaments when these events are done, giving 200% in
class, give that one more snap kick when I’m to exhausted to move. Never say the “C” word (can’t) or
making an excuse.
Believe in yourself, complete what you
start, and most of all, and keep the “YES I CAN” spirit alive in your heart.
Bobby Myers
2nd Dan Black Belt (WTF)
WMAA Instructor
Stretching
What is the most disliked, but most necessary part of
the Martial Arts? Stretching of course. We would all like to be naturally limber. We would
all like to be able to be able to kick as high as possible without the tedious stretching,
but the human body is not designed that way. The human muscle structure is comprised of
muscle, ligaments, and tendons. These muscles, ligaments, and tendons have a natural
length to them. Some people have a muscle structure that is long and allows them full
range of motion without much work. Others of us must work harder to achieve full range of
motion.
Although the muscle structure may not allow full range
of motion in the natural state, with some work they can be “stretched” to allow
full range of motion. This stretching must be done not just to allow high kicks, but also
to prevent injury.
Prior to any stretching the Martial Artist must
“warm up”. I prefer to do forms or jump rope prior to stretching. This way I
stay sharp on my forms and keep my stamina up, and the “warm up” increases the
blood flow to the muscles. The muscles are comprised mostly of water. This fluid
composition is what gives the muscles their elasticity. We have all noticed at one time or
another, how “stiff” we are when we stretch “cold”. Stretching a cold
muscle is like pulling on a spaghetti noodle. The noodle will only stretch so far before
it tears. Stretching a warm muscle is more like stretching a rubber band. The rubber band
will stretch further before tearing.
Once you have stretched for a while you will notice it
is easier to kick higher. Your technique will be better due to the increased range of
motion. To maintain this new range of motion you must continue to stretch on a daily
basis. The muscles will “remember” their original length and they will return to
that length if you do not stretch.
To stretch properly remember to warm up first. Do
whatever stretches you feel comfortable with, in order to keep yourself from
“dreading” stretching. Assume the stretch position and hold it for a minimum of
10 seconds up to one minute. Any longer and the blood flow slowly becomes restricted. Do
not bounce in your stretch. This is called ballistic stretching and is very dangerous.
Ballistic stretching is just like the earlier example of pulling on a spaghetti noodle
pull too hard, too fast and something will tear. And remember to breathe while in the
stretch. The muscles need oxygen.
Last but
not least don’t get discouraged because you may not be able to do a “split”
yet. You don’t need to be able to do a “split” to kick to the head. Trust
me, I can’t do a “split” and I have no problem kicking at head level. So
keep stretching and eventually you will achieve the “split” that we all want to
do.
Randall Sutton
1st Dan Black Belt (WTF)
Stretching
Here are some tips on stretching. When you do a stretch ALWAYS hold it for
at least ten seconds. You should hold it for
one minute if you have the time. First you
should start out restful then in the completion the stretching should be active. You should try to stretch more than one part of
the body at a time to get a more efficient work-out.
You should be relaxed and loose when you do a stretch and not be in a rush, also
when you stretch do not go all the way down at first, ALWAYS start slow and work your way up. I
like to start with a few jumping jacks, then some arm exercises, then the floor exercises,
and last I do the standing leg exercises. This
has always worked for me. When you stretch,
don’t get lazy. Every day set a new
goal, like I want to go down two inches farther or I want to do the stretch correct, and
always have confidence in yourself so you can reach that goal. These were some of my stretching tips.
Chris Broyles
1st Dan Black Belt (WTF)
Free Sparring
There are many important factors in tae kwon do sparring, and to be a really good
competitor you will have to constantly practice each one.
I consider footwork to be one of the most important factors of sparring, because it
is the base from which you make your attack. A
person with good footwork is able to react to there opponent by changing their stance or
distance so that a number of different techniques can be executed. Unfortunately good footwork is also one of
the hardest things to learn. It takes a lot
of dedication and a lot of practice, but will eventually pay off. A good way of practicing
your footwork is to stand in front of a mirror and just work on your basics, like
switching feet and moving back and forth. It
is important when you are practicing to make your movements as quick and as condensed as
possible. If your motions are real big some
one is bound to pick up on that and set you up for an attack. When you start to feel comfortable with the basic
movements you should begin throwing in some fakes and moving side to side. Both of these are good ways to set up your
opponent. When you start feeling comfortable
with this you should begin working in some kicks. When just starting you should only use
basic kicks like a roundhouse, and make sure that your motions are fluid. Then as this progress you will be able to start
using more complex kicks, as long as you keep practicing.
These are all good ways to work on your foot work, but if you want to have real
good footwork make sure you constantly get time sparring and trying different things. All the practicing you can do in a lifetime dose
not compare with experience in the ring.
Chris Sinner
1st Dan Black Belt (WTF)
WMAA Assistant Instructor
Kicking Techniques
Doing a kick is one of the easiest things any one can
do. In Tae Kwon Do, you will learn many different kinds of kicks. Keep in mind when you
learn these kicks there is a job for each leg to do. One will do the hitting or striking
the target. The other will act as a base or foundation for the kick. Do not underestimate
the base foot. This is where you will balance your whole body. Good balance will give you
technique and power. These are your goals.
This will take practice and working with your
instructors. Use these men and women for their knowledge. They are a good way to check how
you are doing. They can give you a better point of view. Do not be imitated by their
ability to do these kicks. They have been working a long time to be able do this well.
There are many different kinds of kicks. Each one is
different in some way. Learn the right way to do each one. Practice and exercise will help
you to do this. Even doing your forms is a good way to practice the different kicks.
Front snap kick, rising kick, round house and side
kick are the first kicks you should learn. They will develop into more advanced kicks that
you will learn to do. These four kicks will be important in that development. Learn each
one well.
Each student will kick to their own abilities. You
will learn do these kicks according to your own abilities. Do your kicks the right way and
they will give you the confidence to do your forms and breaking techniques. Always stay
within your abilities. Do not rate yourself by others. Again refer to the instructors,
that is why they are there. Remember a kick is the easiest thing you can do!
Joseph Wagner
Recommendation Black Belt
Kicking Techniques
Having good kicking techniques is a big part
of tae kwon do. If you think that your
kicking techniques could use some work then this is one exercise that I suggest that you
do.
First you need to practice the basic
techniques before moving to the more advanced ones. Start
by doing the technique to a kicking bag slowly and move through the entire motion of the
kick until you feel that you can do the technique properly.
Once you can do this you can slowly progress to doing the technique with power and
speed. Next you can start with the more
complicated kicks. For example, start with the basic round house kick, get the technique
down and next move to the spinning round house kick and finally the tornado round house
kick.
Becoming proficient at kicking techniques is
learned through practice and hard work. I
believe that if you perform the exercises as stated above you will have no problem
reaching your goal.
Kevin Brennan
1st Dan Black Belt (WTF)
WMAA Assistant Instructor
Kicking Techniques
When I practice Tae Kwon Do I use several different
exercise to work on my kicking techniques. One exercise I do is to stretch out all my
muscles but I work on my leg muscles more. Another good way to stretch is to run.
Running is a good stretch but you have to start slow and set a good pace. Once your leg
muscles are stretched there are several different exercise you could do. The first one I
do you will have to have a partner and a soft foam ball. With the ball have your partner
holds it up in different directions then you kick the ball. The object of this is to kick
the ball and not your partner's hands. When you get better and better at this you can also
throw the ball in the air and try to kick it. And when you are good at this have your
partner hold the ball up and kick the ball with your eyes closed. This will help you find
control and work on your confidence. Another exercise that is always good is to spar with
someone. This will work to help you find control and it helps to show you where you need
to work you blocking kicks and punches. If you follow these tips your kicking techniques
should improve.
Nick Koechig
1st Dan Black Belt (WTF)
Forms
Forms are a way to express everything you
know about martial arts, they also tell a lot about the ancient art of Taekwondo. Forms
are composed of many blocks, kicks, and strikes.
A proper form when done right is very sharp, crisp,
powerful, and energetic. The things you should concentrate on are the following: focus,
power, target, control, technique, loud kihaps, stances, blocks, kicks, punches, and last
would be Taekwondo spirit.
A good way to practice forms is to do them facing
different directions. This way you don’t get used to doing it only in one direction.
Also do your forms as if you were really using them as self-defense. This way it comes
more natural for you when the time comes.
Forms are only a small part of martial arts, But a
very good way of making you a much more rounded student.
Steve LaGarce
2nd Dan Black Belt (WTF)
WMAA Instructor
Forms
Forms contain several elements, including hand and
foot techniques, directions to turn, and proper stances.
Most of the time, when learning a form, we focus on the direction to turn and the
techniques, but do not seem to pay much attention to the stance. One stance that is used most in the beginning
forms, but is still used throughout all of the forms, is the front stance.
In learning to use a proper front stance in the forms,
a good method is to imagine a sideways triangle on the floor, with one corner at your back
foot, one corner at your front foot, and the third corner out in front of your back foot. To step forward in the front stance, take your
back foot along the edge of the triangle toward your front foot, then keep following the
triangle with the same foot to the front corner of the triangle. This movement of the foot shows the proper way to
move forward in a front stance. Keep in mind
that after you step forward, the leg that is now in front should be bent, and the leg now
in back should be straight. To keep stepping
forward with the other foot, imagine the sideways triangle again on the floor, and follow
the edge of the triangle with your back foot from the back corner, to your front foot, and
out to the front corner of the triangle.
Sean A. Brown
1st Dan Black Belt (WTF)
WMAA Assistant Instructor
One
Step Sparring
Our
school presently has 20 One Step Sparring techniques, two for each belt level starting at
White belt through Red second. These One Step
Sparring routines consist of basic hand and kicking techniques used in Taekwondo. All of
these One Step Sparring techniques are done in 3 counts.
When
learning them for the first time, I suggest doing them slowly and on the counts. When you
have learned all the movements of a One Step, start concentrating on the correct form of
each movement, proper stances, kicking form etc., then start doing the One Steps with full
power. At a minimum, you should practice your One Steps, 2-3 times each up to your current
belt level whenever you practice your current form. As you increase in belt level you will
have more and more One Steps to learn and remember. Once you reach Yellow 1st
and above you will have 6 or more One Steps you have to know. When you reach this level,
once you have practiced the One Steps in order, you should practice the One Steps in some
random order. You can do this by yourself or
have a fellow student call a number of a One Step in some random order, then perform the
One Step. As always, you should do some type of warm-up before practice and a cool down
afterwards to prevent any soreness or injuries.
Paul Fairless
2nd Dan Black Belt (WTF)
Positive Mental Attitude
A positive mental attitude is a critical component of Taekwondo. A
positive mental attitude keeps a person well focused and gives direction in whatever is
being attempted; sparring, self-defense, breaking, or forms. A positive mental attitude is
absolutely necessary in order to succeed in executing any movement. The student must have
mental clarity and purpose and a sense of "yes I can" ingrained in his or her
mind in order to master the art of Tae Kwon Do. With a positive mental attitude, nothing
is impossible. A positive mental attitude enables the student to overcome feelings about
low self-esteem, lack of physical or mental ability, and helps to develop moral character
to train both the mind and the body. A positive mental attitude enables a student to
execute any movement with ease and determination, giving the student a true sense of
accomplishment.
Maureen Wood
1st Dan Black Belt (WTF)
Positive Mental Attitude
Positive mental attitude is important because the outcome of the
challenge depends on what is going through your mind at that particular time. It is also
the basis for building confidence in yourself and having a can-do attitude. When you wake
up on the morning of testing, what are you thinking? Are you thinking you’re going to
do awesome, or are you thinking you probably won’t do well? You’ll probably do
better if you think you’ll do awesome. That is a positive mental attitude. This can
be applied to many different things like tests at school, sports, playing an instrument,
art, board games, like chess, and at Taekwondo. You can use it while doing forms,
breaking, sparring, reports, hand and foot techniques, self defense, and one-step sparing,
during testing, and in class. Positive mental attitude is a great skill to have because
you can apply it to many different things in your daily life. Don’t be too nervous.
It’s ok sometimes, but other times, nervousness can turn into negative thoughts and
take with it your focus and concentration. If you let them, negative thoughts can destroy
your positive mental attitude. This is what you should do to keep a good positive mental
attitude. Think positive thoughts like I can do this, instead of negative thoughts like
I’m not going to do well. It is also very important to have confidence in yourself
and what you are doing.
Daniel Rosner
1st Dan Black Belt (WTF)
Hand Techniques
When doing punches you should always keep your thumb wrapped around the
outside of your hand. The reason we do that is because if you don’t you will break
your thumb. Also always extent your arm all
the way but do not lock your arm. When punching put your other hand on your belt, in a
fist. Like you where elbowing someone behind you.
When doing knife hand attacks or spearhand attacks always keep your
thumb in. Also keep your thumb in when attacking. When doing a spearhand attack a place
that is not hard (like the throat). When doing a knife hand attack always hit with the
edge of your hand that is opposite of your thumb. When doing a these attacks always keep
your other hand on your belt, in a fist (just like your where elbowing someone).
Ridgehands are different from knifehand attacks in only one way. They go
the opposite direction. When doing ridgehands you hit with the side your thumb is on with
your thumb tucked under. Make sure not to lock out your elbow when striking with a
ridgehand. These are a few hand technique
tips to help all of you out there.
Kevin Lowe
2nd Dan Black Belt (WTF)
Hand Techniques
I would like to offer a few tips on
the subject of front punches. When delivering such a technique, try to keep it as clean as
possible. By this I suggest eliminating any extra body movement that might tip off, or
telegraph to your adversary your intentions, such as subtle movements that may be picked
up by his or her eyes, alerting their senses. Things like, dropping your shoulder, bobbing
your head forward, taking a small step in the direction of the punch, leaning forward, or
maybe a slight flick of the elbow just before delivering the technique. To eliminate such
things, adopt a sparring stance and execute a few jabs or punches, while doing this be
mindful of your entire body, since most people are not aware of these pre-delivery
movements. If you start to execute a technique, and you feel extra bodily movement (such
as a slight twist of your hips) just before you throw your punch, stop and start again.
Try to make your arm move independently of the rest of your body. A good way to practice
this is to stand still and extend your arm slowly out until that is the only motion you
experience. When you start to feel comfortable with this add a little speed to your
motion. Another way to achieve this is to watch yourself in a mirror, then you can see for
yourself how you are progressing. If you can eliminate all of these little pre-movements,
your punches will be much more difficult to detect i.e. “the hand is quicker than the
eye.” I hope you will find these tips helpful in your study of the Martial Arts.
Mr. Tutterrow
1st Dan Black Belt (WTF)
Hand Techniques
Hand techniques should be performed with
maximum power and focus, whether it be a block, strike or a punch. When practicing blocks, try to imagine where an
attack kick or a punch towards you from an opponent would be executed, so you can block in
the proper place to deflect the blow. Make sure you start your block from the right
position. A right hand, out to in block
should start behind your right ear, and end in front of your face, but not in front of
your line of vision. By starting your block here, you will add power to the block. Using power in your block can actually do as much
damage to your opponent as a punch or strike. Your left hand should be brought to waist at
the same time that your right hand is executing its block. This action also helps put
force in your block. The same goes for
strikes and punches. The opposite hand goes
to your waist to help the momentum of your strike or punch.
When practicing a strike or punch you should also focus on where you would actually
be hitting an opponent. A knife hand strike to the neck should be about level to where you
neck is, a middle body punch should be level to where your middle body would be.
Joan Baker
1st Dan Black Belt (WTF)
Breaking
For many new Tae Kwon Do students, breaking is the scariest
part of testing for them. This is because breaking is hard to prepare and practice
for. Forms and sparring are done in every class, but not breaking. When
breaking is practiced, it is usually with a soft kicking target and not with a
board. So at testing, they are scared that they will hurt themselves or the holders.
The first part of
breaking, is knowing the technique. For
example, on the sliding sidekick, some people may take a step in front instead of back, or
they may kick with the balls of their feet instead of their heel. If you are unsure of the technique, ask an
instructor before or after class.
Flexibility is also a key
point. On some kicks, like the axe kick, you
would have to get your leg fairly high in the air to have enough power. So before or after classes, or when you have some
free time, stretch out as much as possible. I
have found that weightlifting also helps. When
I first tried to break three boards with a sliding side, I couldn’t even break the
first board. After about a month of
practicing my kick, I was able to break the boards, and strength training helped me. Some lower body workouts that help with breaking
are squats and the leg bench.
Even with these training tips,
the most important by far is believing in yourself. Do
not defeat yourself with a negative attitude. And
remember that the board cannot hurt you if you have proper form.
Sam Jones
1st Dan Black Belt (WTF)
Self Defense Techniques
Many Taekwondo practitioners like to categorize some of the different
techniques that they have learned as either offensive or defensive in nature. I have seen certain arm locks and blocks termed as
a self defense technique and certain punching and kicking techniques classified as an
offensive technique. I have had many
discussions with instructors and students about which techniques may work best in a
certain situations. I have used a roundhouse
kick as an offensive technique in a sparring situation and I have also used a roundhouse
kick in combination with a forearm block as a defensive technique (e.g. One Step Sparring
#10, Green First One-Step-Sparring Technique at WMAA). Classification of techniques as
either “offensive” or “defensive” can be useful in training; however,
I think it is important for every student of Taekwondo to understand that the general
philosophy of Taekwondo is to never initiate a fight and that all techniques learned are
to be used only for defense.
Taekwondo and self defense techniques are synonymous. Taekwondo is a
martial art that was developed as a defensive art. All of its activities are based on the
defensive attitude that was originally developed for protection against enemy attacks.
Over the years that I have been training in Taekwondo, I have developed the philosophy
that I will try to learn each technique taught to the best of my ability and use these
techniques only for my self defense or for the defense of others.
It is my belief that your best self defense technique is a confidence in
your ability to control a hostile situation. This confidence can only be obtained through
training. This training includes mental and physical training such as that received in the
martial art of Taekwondo. When a situation presents itself where you are required to
defend yourself, you will use techniques that you have been trained in and you are
confident in. You will not stop to consider whether they are offensive or defensive in
nature. In some situations just the confident sound of your voice or a kihap when issuing
a warning may be enough to dissuade a potential attacker. If you cannot extricate yourself
from a hostile situation by thinking or talking your way out of it, you may have to use
some of the physical techniques you have learned in your Taekwondo training. Any technique
you have learned is acceptable; however, remember that you should use the minimum amount
of force necessary to control the situation. A few examples of my favorite techniques are
listed below:
1. If
you are grabbed from behind in a “bear-hug” that also immobilizes your arms, you
can stomp on the attackers foot to distract him and then step behind him with your right
leg putting your hips next to and lower than his hips and at the same time bending forward
slightly. When you stand up straight, throw both of your arms straight out to your side
and roll the attacker backward over your hip. The
attacker will have to let go of you to catch his fall and you will be able to escape.
2. If
you find yourself in a fighting stance and your opponent is attacking, use a spin-side
kick to the middle body. This is a very powerful kick which will penetrate through weak
arm blocks and immobilize your opponent.
3. If
an attacker has grabbed you by the wrist in an attempt to overpower you, you should use a
front kick to the body or groin and then quickly turn your wrist until the attacker’s
thumb and fingers are facing you and then pull your hands in one quick motion toward you.
You will be able to break free from his grip and escape.
Rick Lowe
2nd Dan Black Belt (WTF)
The Taekwondo Ki-hap
When I am in class I get the sense that some students are lacking in the
Taekwondo spirit. This lack of spirit often manifests itself in poor techniques and weak
Ki-haps. To improve upon their physical techniques, students must first learn to improve
their mental approach to attending class. A student has to put forth the effort to obtain
the benefit of Taekwondo. When attending class, the student’s concentration should be
on the immediate task of how he or she can best perform the next technique required by the
instructor. In Taekwondo this concentration or spirit is referred to as "Ki". Ki
as defined by Black Belt Magazine is the mental and spiritual power summoned through
concentration and breathing that can be applied to accomplish physical feats.
I have found that one of the best ways to concentrate on my punching or
kicking techniques is to Ki-hap at the moment of intended impact. The Ki-hap is a power
yell which releases your inner strength and applies that strength in a concentrated form
to the point of impact. Any technique performed with a Ki-hap will be more powerful. The
next class you attend, try to use and increase the intensity of your Ki-haps. Power yells
(Ki-haps) are not only allowed in the Dojang, they are required to perform the striking
technique with your maximum power.
Rick Lowe
2nd Dan Black Belt (WTF)
The Taekwondo Instructor
Who is the Taekwondo instructor at your dojang? Is the Taekwondo
instructor the owner of the school? Is the instructor the person holding the highest rank
in your school? Is the instructor the black belt who is your mentor? Is the instructor the
person who conducts the testing at your school? Is the instructor a higher belt who shows
a lower belt his new form?
The answer to the above questions is "all of the above". By
putting on a Taekwondo uniform each and every student becomes an "informal"
instructor, a leader by example. So the next time you enter the dojang, be aware of how
you conduct yourself. Your actions are telling others what you think of Taekwondo. Do you
bow to higher belts? Do you bow to the flags when entering and leaving the dojang? Do you
conduct yourself in a manner that you would want others to imitate?
Rick Lowe
2nd Dan Black Belt (WTF)
So you think you’re good? How are your forms?
How can you test your knowledge of forms? Many people think that they
know their forms well. But how well is another thing. Making your forms look well starts
in the beginning of class whether you’re actually doing a form or not. It starts in
the basics. When doing all of the basic hand and foot techniques, you need to take the
time to make sure that those techniques are correct. If you don’t do them correctly
while going over them, how can you do them correctly while doing a form? Find someone who
has good technique and imitate his or her movements and positions. If you practice the
wrong way during class most likely you won’t fix it while doing a form because your
body will feel uncomfortable. Whenever you learn something your body gets a feeling of
your positioning, even if it’s wrong. So if you continually practice wrong
techniques, pretty soon correct moves will feel awkward and unnatural. So when learning
something make sure you practice correct technique so it’s easier to perfect later.
Once you’ve learned the pattern and form, you need to remember that
they’re not just movements. Every action has a purpose. You need to keep in mind that
there are multiple attackers coming after you. So in your mind you need to play
make-believe and visualize attackers that are much bigger than you and are trying to hurt
you. The reason I say they are bigger is because if they weren’t they most likely
wouldn’t cause a threat, so you wouldn’t take the movements seriously.
Teresa Sofaly
2nd Dan Black Belt (WTF)
WMAA Assistant Instructor
Exercises to test your knowledge of your forms.
The first way of practicing your form is to test individual positions of
a form. You’ll need a reliable and knowledgeable partner to help you out. Your
partner will randomly call out numbers of the form and you will carry them out. An example
is if your partner call out number five, and it happens to be a reverse face punch in a
front stance, you will automatically go to that position. It’s not easy to be able to
do this so one thing that helps is to go through a form before they start to call numbers.
If you make a mistake your partner should be able to correct you. This also makes your
partner pay attention and also tests their skill as well.
Another way of practicing your forms different is to practice them
backwards. Like someone taped you and pressed rewind. You are forced to look at forms
differently and in another way. If you really know your forms well this won’t be that
hard of a test until you reach more complex forms. If you start off with difficulty again
go through the form before you work your way backwards.
Teresa Sofaly
2nd Dan Black Belt (WTF)
WMAA Assistant Instructor
Learning technique
When learning something new make sure you learn it the correct way or it
will come back to haunt you later. For example if you want to learn how to do a jumping
front snap kick. You must first master the technique of a front snap kick before you move
on to add a jump to it. Sometimes when you’re in class you don’t have the time
to stop and work on the kick. Just make sure that you pay attention to how it is being
demonstrated, the movement, and things like the body positioning. Then when class is over
you can find a place whether it be at home or the gym and work on it. Sometimes things
like balance and experience play a big role in picking up techniques. You can find many
ways to overcome them without lacking on extra practice.
One example is lack of balance. Let’s say you’re a beginning
student that just can’t quite get a front snap kick because you keep falling. One way
to help with balance is to use a prop. Lean on something while you work on the technique
and wean yourself off of that crutch when your technique is better, or if you want to work
on some form of a jumping kick. For example a jump spin sidekick. First make sure that you
can perform a regular sidekick with good technique. Then step it up a notch by now working
on the 180-degree jump. Making sure to tuck in the legs. Then start combining the skills
together to get the ending result.
The main thing you need to keep in mind is that it takes little steps
before you run. Each step of learning a technique is a building block for harder
techniques.
Teresa Sofaly
2nd Dan Black Belt (WTF)
WMAA Assistant Instructor
Modesty
As a student and practitioner of martial arts you learn to be humble.
Some students don’t learn as well as others though. You can always be proud of your
accomplishments and hard work, but you need to remember where your boundaries are. Every
student has more to learn. Even masters learn new things all the time. There is always
something you can learn from another whether it is a technique or something personal about
yourself. I as a student and assistant instructor, learn new things from lower belts and
children everyday. I may have a black belt but to me it’s only a belt. I don’t
have to wear it to be proud of myself, and I don’t have to prove myself to others. To
me, the way you carry yourself and the respect you gain from others determines your rank.
It doesn’t always have to be a belt around your waist. Some people believe that
because their belt is black, they don’t have much to learn. But no matter what rank
you are, you need to keep in mind that you can be really good, but there is always someone
who is better.
Teresa Sofaly
2nd Dan Black Belt (WTF)
WMAA Assistant Instructor
Trusting yourself
As an assistant instructor I have helped many people learn forms. I have
found that many times the students don’t trust themselves. I would help people with
forms, then when they were asked to do it by themselves they would stop at a position and
wait for me to tell them if they were doing something wrong. Many times they didn’t
trust what their body wanted to do. When students make a mistake I’ll ask them if
it’s wrong. Most of the time they would say yes, because otherwise I wouldn’t
have said something. I would then ask them what they wanted to do, and if it were wrong I
would correct them. When I first started doing this a lot of students would look at me
funny because they’ve never been asked that. They weren’t used to being asked
what they wanted to do, just being told if they were wrong or not. But when they showed me
what they wanted to do and what felt right, they were usually correct. As a student you
can’t always rely on what it looks like, but also if it feels right. Students need to
remember that part of learning is being wrong sometimes. The instructors are there to help
you learn. Remember they can’t tell you if it feels right, just what feels right to
them. So you need to be able to trust your body sometimes and take the risk of making a
mistake, otherwise you will never learn through failure.
Teresa Sofaly
2nd Dan Black Belt (WTF)
WMAA Assistant Instructor
DoJang (Training Space)
The dojang-a space to gather for inner collection- refers to the room
where young and old, male and female students come together- regardless of race or
religion- in order to practice tae kwon do. In the dojang, or school, students further and
improve the art itself, as well as their own physical, psychological, and aesthetic
abilities. Prerequisite for reaching that goal is guidance by an instructor who is well
schooled both mentally and physically.
The tae kwon do instructor through their own authority creates an
atmosphere in which a student can distance themselves from everyday problems and thereby
effectively concentrate on the training they are about to receive.
Steve LaGarce
2nd Dan Black Belt (WTF)
WMAA Instructor
Power
One might ask how they can get more power? Easy, Newton's theory states
that Force = Mass x Acceleration. Mass by itself, even if it increases the degree of
effectiveness, can never generate useful force if it is not accompanied by speed. There
are several ways by which a student can increase the speed of a body movement. One way is
by effectively shifting the center of gravity of the body, which, however always reduces
the relative stability of the stance. Another way is by increasing the distance to the
target, thereby increasing the amount of speed that is generated. Increasing the distance
to the target also requires added agility on the part of the student. So remember you need
two things to produce power, SPEED & MASS.
Steve LaGarce
2nd Dan Black Belt (WTF)
WMAA Instructor
Physical Fitness Training Tips
As an instructor of martial arts, one of the questions I ask a new
student, what are you seeking to accomplish in your studies of martial arts? Nearly all
students respond with physical fitness or getting back in shape. With this in mind I would
like to address and share with you some of the things I have learned about physical
fitness over the years. I would like to qualify my position, in that I am a retired U.S.
Army Officer with nearly thirty years service, thus I have taught, trained trainers, and
performed a lot of physical fitness. In addition to my experience in the Army I have
studied and instructed martial arts, "Tae Kwon Do", for nearly six years. My
source document is the U.S. Army’s Field Manual, FM 21-20, Physical Fitness Training,
dated September 1992, currently in use.
I would like to draw a parallel between physical fitness training in the
Army and Martial Arts. In the Army we trained to go to war – combat. In Martial Arts,
we do the same, protect and defend. In the Army this training is for our constitution,
family, friends, and citizens; in Martial Arts our training is for ourselves, our
families, and those who are in need of our assistance. There are several areas that I will
address in this training tip, components of fitness, principles of exercise, factors for a
successful training program, and warm up and cool down.
The following is a definition of physical fitness: It is the ability to
function effectively in physical work, martial arts training, other activities, and have
enough energy left over to handle any emergencies which may arise.
COMPONENTS OF FITNESS
There are several components of physical fitness and they are as
follows:
Cardiorespiratory endurance- the efficiency with which the body delivers
oxygen and nutrients needed for muscular activity and transports waste products from the
cells.
Muscular strength- the greatest amount of force a muscle or muscle group
can exert in a single effort.
Muscular endurance- the ability of a muscle or muscle group to perform
repeated movements with a sub-maximal force for extended periods of time.
Flexibility- the ability to move the joints (for example, elbow, knee)
or any group of joints through an entire, normal range of motion.
Body composition- the amount of body fat you have in comparison to your
total body mass.
Improving the first three components of physical fitness will have a
positive impact on body composition and will result in less fat. Excessive body fat
detracts from the other fitness components, reduces performance, detracts from your
appearance, and has a negative affect on your health.
Factors such as speed, agility, muscle power, eye to hand coordination
and eye to foot coordination are classified as components of "motor" fitness.
These factors effect your survivability in a conflict or competition. The physical fitness
training that we provide during your training can improve these factors within your
physical limitations and potential. Our martial arts training program seeks to improve
and/or maintain all the components of physical and motor fitness through sound,
progressive physical training for you.
PRINCIPLES OF EXERCISE
Adherence to certain basic exercise principles is important for
developing an effective program. The principles of exercise apply to everyone at all
levels of physical training, from the Olympic-caliber athlete to the weekend jogger. These
principles also apply to physical fitness training for the martial artiest.
These basis principles of exercise must be followed:
Regularity. To achieve a training effect, you must exercise often. You
should try to exercise each of the four fitness components at least three times a week.
Infrequent exercise can do more harm than good. Regularity is important in resting,
sleeping, and following a good diet.
Progression. The intensity and/or duration of the exercise must
gradually increase to improve the level of fitness.
Balance. To be effective, a program should include activities that
address all the fitness components, since overemphasizing any one of them may hurt the
others.
Variety. Providing a variety of activities reduces boredom and increases
motivation and progress.
Specificity. Training must be geared toward specific goals, as ours is
towards defending ourselves.
Recovery. A hard day of training for a given component of fitness should
be followed by an easier training day or rest for that component and /or muscle group to
help permit recovery. Alternating muscle groups will also assist in recovery.
Overload. The workload of each exercise session must exceed the normal
demands placed on the body in order to bring about a training effect.
FITT FACTORS
Certain factors must be part of any fitness-training program for it to
successful. These factors are Frequency, Intensity, Time, and Type. The acronym FITT makes
it easier to remember them.
Frequency: Devote three days a week to train, say Monday, Wednesday, and
Friday, one week and Tuesday, Thursday, and Saturday the next week. With the variety of
instructors and their methods of instruction you can easily identify a personal program
that will allow you to challenge the components of fitness.
Intensity. Training with intensity is going to be one of your biggest
challenges. Your intensity should vary with the type of exercise being done. For muscular
strength and endurance, intensity refers to the percentage of the maximum resistance that
is used for a given exercise.
Time. Like intensity, the time spent exercising depends on the type of
exercise being done. At least 20-30 continuous minutes of intense exercise must be used in
order to improve cardiorespiratory endurance. For muscular endurance and strength,
exercise time equates to the number of repetitions being done. Flexibility exercises or
stretches should be held for varying times depending on the objective. To improve
flexibility it is best to do stretching during cool-down.
Type. Type refers to the kind of exercise performed. When choosing the
type, the instructor should consider what is going to be the main focus of the class. If
the class is going to be centered around kicking or foot work, then the instructor should
focus on stretching and exercises for the legs and lower body. A basic rule is that to
improve performance, you must practice the particular exercise, activity, or skill you
want to improve.
WARM-UP AND COOL-DOWN
You must prepare your body before starting class. You will see prior to
class starting, many students warming up on their own. I recommend that all students do
this as this will help prevent injuries and maximize performance. Warm up serves to
increase the heart rate and increase blood flow to your body.
Student should cool down properly after every class, regardless of the
type of workout the instructor gives you. The cool down serves to gradually slow the heart
rate and helps prevent pooling of blood in the legs and feet.
Take into consideration the tips I have just presented, the
personality and method in which each instructor teaches, your individual goals for
physical fitness improvement, and you can, by cross referencing all of these things,
develop a program for your own physical fitness improvement.
Bobby Myers
2nd Dan Black Belt (WTF)
WMAA Instructor
Tae Kwon Do Interval Training
Tae Kwon Do is a very demanding sport. You must be in very good shape
physically to master it. I like to stay in shape by doing some type of aerobic workout 3-4
times a week. I generally like to run 4 times a week for a total of 12-15 miles per week.
I understand 15 miles per week is good number to shoot for. You get most of the benefits
at this point. After 15 miles per week, the benefits go down and injuries go up, knees
etc. We are talking Tae Kwon Do here, so unless you are training for a race, I would stay
less than 15 miles per week.
Running can be a little monotonous and still may not get you in shape
for sparring. So I started a training program of interval training to complement my
running program. This is a high intensity workout consisting of 10 rounds of 2-3 minutes
with 1-minute rest between each round using basic to intermediate sparring techniques. For
example, in round 1, I do front-leg and rear-leg front kicks. In round 2, front-leg and
rear-leg roundhouse kicks. In round 3, inside and outside crescent kicks. In round 4, I
switch to hand techniques, such as, jabs, punches, backfist, etc. Continue this for the
remaining rounds choosing any techniques you like, such jumping kicks; spin kicks, side
kicks, combinations, or anything you want. Be creative, have fun and do not forget to
warm-up and cool down before and after this workout.
I use this interval training program to compliment and enhance my
regular training program, but this routine would be good to use for getting in great
sparring conditioning. To keep in good cardiovascular fitness I recommend this workout or
any aerobic workout 3-4 time a week. What I like most about this workout program is that
it has the extra benefit of sharpening your Tae Kwon Do techniques while also increasing
your cardiovascular fitness. The best way to get better at kicking is to do a lot of
kicking.
Paul Fairless
2nd Dan Black Belt (WTF)
Tae Kwon Do Workout Plan
Tae Kwon Do is a lot of fun and also a lot of work. Going to class 2-3
times a week is necessary to keep your techniques sharp. However, it is also necessary to
practice at home on the various techniques you may need to work on personally that you may
not get to work on in class or that you may just need extra practice on. So what is a good
workout plan for home?
A properly designed workout plan has four parts, a general warm-up, a
specific warm-up, the main part of the workout, and a cool down. The general warm-up
should include basic warm exercises, such as, running in place, rope jumping, joint
rotations, and any other techniques where you keeping the body moving that would provide a
good warm-up. Next, in the specific warm-up phase you want to do techniques that would
more resemble what you will be doing in main part of the workout. For example, if you
going to be doing Tae Kwon Do in the main part of workout, you would start doing exercises
like rising kicks, front kicks, and roundhouse kicks. Doing these techniques starting
slowly and getting faster and higher until your body is warmed up. Then you are ready for
the main part of your workout, which in this case would be practicing all of your kicking
and punching techniques. After you are done with the main part of the workout you are
ready for the final phase, the cool down. In this part I usually do relaxed stretching and
joint rotations.
This is just a basic outline for a home workout. It is designed to warm
and stretch muscles before you begin the main part of the workout and then cool down
afterwards. Following this outline should keep pulled and sore muscles to a minimum.
Paul Fairless
2nd Dan Black Belt (WTF)
Stretching Warm Up
One thing that I like to do before class or at home is to use forms or
poomse for warm ups. I normally do five forms to get the blood flowing through my muscles
before I do any kind of stretching. I do this because I don’t like to stretch cold
muscles ( it hurts too much ). I don’t do the forms perfectly, either. I make an
effort to put all the movements in, however, I won’t do a face level front snap kick.
I will do a knee or waist level kick. This is just to loosen up before serious
stretching.
Larry Carr
2nd Dan Black Belt (WTF)
WMAA Assistant Instructor
Partner Stretch
Another thing that I like to do before class is to partner stretch. This
can be done in several ways. One way is to have your partner stand with his/her back to
the wall. You then pick up their leg (keep the knee straight) and slowly raise it to a
point where it feels uncomfortable. They will let you know when they’ve
reached their maximum stretch. You then hold this stretch for ten seconds. You then repeat
with the same leg and then do the other leg. This was the front rising kick stretch. The
next one is the side rising kick stretch. The difference is that instead of you
partner’s body facing you as in the last stretch, now their side is facing you.
Again, raise the leg as far as is comfortable for your partner, hold for ten seconds then
repeat and then do the other leg.
Larry Carr
2nd Dan Black Belt (WTF)
WMAA Assistant Instructor
Using The Mirror To Practice Taekwondo
Oh mirror mirror on the wall, how are my Taekwondo techniques compared
to all?
The mirror in the Dojang can be like a good friend. One that points out
your faults in a way that is welcome and non-critical. It can also be a great practice
tool. You have probably heard the old saying; "A picture is worth a thousand
words." Well, the mirror will let you view your Taekwondo techniques in a way that
clearly shows what areas need more work. Mirrors do not lie and what you see will greatly
help you decide what techniques to concentrate on in future self-practice sessions.
Many areas of Taekwondo can be improved by including the mirror in your
work out. For example:
Forms - Watch yourself as you slowly do your forms. Notice the position
of your stances. Are they sharp and correct, or relaxed and sloppy? Are the shoulders
straight as you perform the middle body punch? Do your kicks look sharp? Learn to really
watch all technical aspects of your form and not just to see if you are doing the
movements in the correct sequence.
Kicking Techniques - Accuracy in your kicks can be improved by using the
mirror to select targets on your mirror image instead of just going through the kicking
motions. Students that just throw kicks and do not think about a specific target area will
quickly develop sloppy kicks and not gain control. The accuracy of spinning kicks can also
be improved by making sure you acquire the target in the mirror before throwing the kick.
After all, your chances of hitting your target are reduced if you don’t see it first.
These are just a few of the many areas where the mirror can be useful in
your Taekwondo training. At the end of your mirror practice session, use it one last time
to increase your self- awareness and to be your own critic. Are you "dressed for
success"? Is the person looking back at you in the mirror the person you want to be?
Remember that the last definition in Taekwondo is "Art" or "Way".
Sometimes is it good to remind yourself this as you look into the mirror.
Glen Morris
2nd Dan Black Belt (WTF)
Stretching and Taekwondo
If you asked Taekwondo students what the least favorite part of
Taekwondo class was, I would bet that many would say the stretching. Although many may not
enjoy this activity, it is a very important part of Taekwondo.
Besides just increasing flexibility, which is very important to
Taekwondo, stretching will greatly reduce injury to joints, muscles and tendons from the
stress that Taekwondo puts on them. Proper stretching will also reduce muscle soreness and
tension when used correctly.
How to stretch correctly:
You have probably noticed the most Taekwondo black belts perform many
joint rotations at the beginning of the stretching routine. There is an important reason
for this besides just loosening the joints. These joint rotations help by lubricating the
entire joint with synovial fluid. This substance helps your joints function more easily
when they are later put through the motions of Taekwondo practice.
Now that your joints are ready to go, the next important part of
stretching is the warm up or raising of your body temperature and increasing your
cardiovascular output. The increased blood flow in the muscles improves muscle performance
and the ability for them to be stretched without creating injury. This is why you will
find jumping jacks and other exercises like this towards the beginning of the stretching
routine. If you have trouble stretching, you can make it a little easier by getting
yourself more warmed up before the class stretching routine starts. Start with the joint
rotations and then spend 5 minutes jogging around the Dojang to really get your blood
pumping first.
Once a proper warm up is completed the real stretching begins. While I
won’t go into a description of the different stretching exercises, I do want to
discuss another important item for proper stretching which is breathing. Proper breathing
control is an important part of stretching because is helps to relax the body, increases
blood flow and helps to remove lactic acid and other by- products of exercise. To breathe
properly while stretching, try to exhale while you are actually stretching the muscle and
inhale between stretches.
The last part to a successful stretching routine takes place after
class. Make sure you take the time to do some light stretching and cool down after class.
This will help reduce muscle fatigue and soreness, which is caused by the production of
latic acid in the blood stream.
So the next time you are in your Taekwondo class, take some time to
think about how important a successful stretching routine will be to your overall success
in Taekwondo.
Glen Morris
2nd Dan Black Belt (WTF)
Resource: Stretching and Flexibility (Everything you never wanted to
know) by Brad Appleton.
Philosophy
Many people tend to overlook a very important aspect of martial arts
training, philosophy. Physical aspects are excellent by-products of martial arts. The
tenets of Taekwondo should be practiced not only in the dojang, but in everyday life as
well. All students benefit from this philosophy. Courtesy, integrity, perseverance,
self-control and indomitable spirit are great ways to better yourself.
Meditation
Meditation can lead to a more positive mental outlook as well. World
Martial Arts Academy instructors recommend meditating at least 5-10 minutes daily. This
will allow the student to clear his/her mind and prepare themselves for the hectic world.
Find a quiet place where you can comfortably sit Taekwondo style on the
floor. Practice proper posture and focus on clearing your mind. Breath deeply and try to
relax every inch of your body.
Self-Defense
Self-defense is one aspect of martial arts training which students and
instructors feel is important to focus on. Students frequently ask instructors how to
defend themselves in certain situations. The most important tools of self-defense are
arming yourself with confidence and believing in your techniques and capabilities. You
should learn a few basic techniques and perfect these. Let yourself become fluid and
proficient with basic moves, then adapt these movements to suit your needs and concerns.
- Same side shoulder grab—right hand going over attacker’s right
hand and grabbing, turning your shoulder and attacker’s hand 90 degrees so
attacker’s knife hand is facing up, push down with left elbow on attacker’s
elbow.
- Same side elbow grab—right hand palm coming up to attacker’s
hand and grabbing, turning clockwise pulling attacker toward you.
- Behind bear hug—right hand grabbing attacker’s index finger,
turning clockwise, pulling down on attacker’s index finger.
One step sparring
Practice each one-step, through your current belt level, 2 times. Next
practice each one-step left handed, 2 times. Finally practice each odd numbered one-step,
2 times; then each even numbered one-step, 2 times. If you are feeling very confident,
number small pieces of paper with each of the one-steps you are required to know. Place
these pieces of paper in a hat and draw one out at random. Continue drawing the pieces of
paper until you have done all of the one-steps.
Endurance training
There are many ways to build endurance, Mr. Walker recommends the
following exercises as those that work best for him. Remember, every person is different,
so feel free to modify these to suit yourself. Mr. Walker’s favorite hobby (other
than TKD) is bicycling. He recommends riding for at least ½ hour every other day. On a
daily basis, try jumping rope for at least one minute and gradually build up to 5-10
minutes. Also do speed kicking drills, alternating legs and again gradually building the
number of kicks.
Jumping kicks
Taekwondo has many different types of jumping kicks. Students need to
strengthen their legs and practice jumping as high as possible. Begin by jumping in place.
Gradually increase the height of your jumps. Next, jump and tuck your legs at the same
time. Next try jumping and spinning at the same time. Start with a 180 degree spin and
work up to a 540 degree spin. Don’t try to put kicks in with your jumps right away,
just concentrate on jumping high and tucking your legs.
Jumping front snap kick
Start with a simple jumping front snap kick. Jump with both feet leaving
the ground at the same time. Tuck our feet and then front snap kick with your back leg.
Start with 10 kicks on each leg. Do 5 sets, to total 100 kicks
Jumping roundhouse kick
Jump with both feet leaving the ground at the same time. Tuck your feet,
rotate your hips and roundhouse kick with your back leg. Do 10 kicks with each leg. Do 5
sets, total of 100 kicks. |
