WELCOME LAKE NORMAN TAEKWONDO AMERICA STUDENT MANUAL PAGE 1

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1 WELCOME I would like to welcome you to the Lake Norman Taekwondo America Martial Art Center. Congratulations on taking the first step in your study of Taekwondo. As you begin your training you will notice that our school is affiliated with Taekwondo America. Taekwondo America is a national body that develops guidelines and standards for its associated Taekwondo martial art centers. Once you begin your training you will be eligible to attend the many national and regional tournaments, testings, clinics and camps through Taekwondo America While exploring this manual you may discover that some information will need a more thorough explanation. This manual is designed as a supplement to class participation, not a complete text of information. Its purpose is to serve as a guide for practice away from the center. The goal here at Taekwondo America is to help you become the most proficient martial artist possible. I am committed to this philosophy by providing a program that is challenging, dynamic and fun. Again, I welcome you and wish you success in your training! LAKE NORMAN TAEKWONDO AMERICA STUDENT MANUAL PAGE 1

2 TABLE OF CONTENTS General Taekwondo Information..... Page 3 Student Policies..... Page 6 Tenets and Student Oath of Taekwondo...Page 8 Korean Language Pronunciation...Page 9 Uniform and Belt Requirements...Page 10 How to tie the Taekwondo Belt....Page 11 Student Testing Information.....Page 12 Tournament Competition......Page 18 Fitness Information......Page 24 Basic Stretching Guide.....Page 26 Theory of Power....Page 29 Stances......Page 33 Blocks Page 35 Strikes Page 39 Kicks.....Page 44 Wrist Locks Page 47 Forms (Patterns), Hyungs......Page 51 What are Stripe.Page 52 White Belt......Page 53 One-Steps....Page 57 Yellow Belt......Page 58 Orange and Senior Orange Belt...Page 61 Free Sparring.....Page 62 Green & Senior Green Belt...Page 68 Purple & Senior Purple Belt......Page 71 Blue & Senior Blue....Page 77 Board Breaking.....Page 82 Plastic Board Age/Strength Requirements for Testing.....Page 85 Brown & Senior Brown Belt Page 86 Red & Senior Red Belt Page 91 Testing Requirements.....Page 95 Taekwondo Trivia.....Page 96 8 Stripe...Page 97 Dragon Stripe...Page 99 LAKE NORMAN TAEKWONDO AMERICA STUDENT MANUAL PAGE 2

3 GENERAL TAEKWONDO INFORMATION What is Taekwondo America? Taekwondo America is a national organization of schools throughout the United States. All schools follow the same training program of Taekwondo. We use specific guidelines that place the standards for which we teach and promote students in rank. The organization holds national and regional events throughout the year that all students are welcome to attend. Tournaments are only for those students who exhibit sportmanlike conduct and are conscious about the safety of themselves and others. Camps are held in the winter. Both students and instructors anticipate the camp because of the tremendous fun and learning experience shared by everyone. If you are ever in a city where another Taekwondo America school is located, you may attend free of charge just by being an active member at this center. An Introduction to Taekwondo Taekwondo is an oriental martial art whose origins, along with other martial arts date back over 1350 years. Taekwondo is considered a hard, or striking, style of martial art. Taekwondo is most known for its jumping and spinning kicks. In Taekwondo the legs are utilized about 70% of the time because they are longer and stronger than the arms. Most importantly, students learn how to block and evade attacks so that they can control a situation without having to use force. Translated literally, Taekwondo is foot (tae), fist (kwon), and way (do). It is a Korean martial art that has had a significant rebirth since the end of World War II. Taekwondo has evolved into an effective method of self-defense and maintaining physical fitness. Taekwondo s challenge lies in the adept use of techniques along with learning how to control these techniques. Due to this emphasis on self-control, hard body contact and injuries are almost nonexistent, making it much safer than many other sports. Blocking, kicking, striking, and punching techniques contribute to making it one of the most exciting form of competitive sports. An immense amount of skill and control are required in its mastery. Taekwondo is one of the best systems for learning unarmed self defense and is the most popular form of the martial arts in the country. Applications of the scientific principles of body movement allow Taekwondo practitioners to develop a prodigious amount of speed and power. HISTORY OF TAEKWONDO Ancient Roots Approximately 1,300 years ago, during the 6 th century A.D., the Korean Peninsula was divided into three kingdoms: Silla, Koguryo, and Baek Je. Silla, the smallest of those kingdoms, was constantly under invasion and harassment by its two more powerful northern and western neighbors. During the reign of Chin Heung, the 24 th king of Silla, young aristocrats and warriors formed an elite officer corps called Hwa Rang-Do. In addition to the ordinary spear, bow and hooks training, Hwa Rong-Do trained themselves by practicing mental and physical discipline with various forms of hand and foot fighting (Soo Bak and Tae Kyon). To harden their bodies, they climbed rugged mountains, swam in turbulent rivers during the coldest months, and froze themselves unmercifully to prepare for the task of defending their homeland. For guidance and purpose, they incorporated a five-point code of conduct set forth by their country s greatest monk and scholar, Wan Kany: 1) Be loyal to your king 2) Be obedient to your parents 3) Be honorable to your friends 4) Never retreat in battle and 5) Make a just kill. The Hwa Rang-Do became known for their courage and skill in battle, gaining respect from even their foes. The strength derived from their respect to the code enabled them to attain feats of valor that LAKE NORMAN TAEKWONDO AMERICA STUDENT MANUAL PAGE 3

4 became legendary. Many of these brave young warriors died on fields of battle in the threshold of their youth. Through their feats, they inspired the people of Silla to rise and unite; and from their victories, the Korean Peninsula became united for the first time in history. During the period of Hwa Rang-Do, the original primitive art of foot fighting called Soo Bak was popular among the common people. The warriors of the Hwa Rang-Do added a new dimension to this national art of foot fighting by gearing it to a combative art and infusing it with their principles. The new martial art elevated from foot fighting to an art and became Soo Bak-Gi. During the Koguryo dynasty martial art flourished however, later dynasties had a more antimilitary outlook. Anything that resembled military training was banned. By the end of the Yi dynasty, the martial art appeared to have ceased existing in Korea. Modern Renaissance Modern-day Taekwondo is influenced by many other types of martial art. The most significant influence on Taekwondo is Japanese Karate because Japan dominated Korea from 1910 until the end of World War II. The influences that Japan has given to Taekwondo are the quick, linear movements, which characterize the various Japanese systems. With the liberation of Korea in 1945, the new Republic of Korea Armed Forces was organized. At this time, Choi Hong Hi, an officer in this army, began teaching martial art to some of his soldiers and within a few years it became one of the cornerstones of training. In April 1955, Taekwondo was chosen as the new name of the national martial art by a board of instructors, historians, and other prominent persons. The name was selected for its apt description of the art. Not only did this new name bear a close resemblance to the ancient name of Taek Kyon, but also the name gave a new sense of nationalism to the art. After 1,300 years, Taekwondo has spread from a small band of aristocratic warriors to practitioners in more than 60 countries with millions of students. The combinations of the old classical techniques and new modifications have resulted in a form of self-defense and mental conditioning unrivaled in the modern world. From: Taekwondo-Do by General Choi Hong Hi I.T.F. vs W.T.F General Choi established I.T.F.-Taekwondo which practices a more traditional form of Taekwondo while WTF-Taekwondo which has a strong emphasis on sparring became an Olympic sport in A good-will trip to North Korea in 1966 caused General Choi to fall in disgrace in the eyes of the South-Koreans. Choi resigned as president of the K.T.A and founded the I.T.F. on March the 22 nd of the same year. The headquarters of I.T.F. were established in Canada. I.T.F started concentrating on the forms developed by General Choi, while the K.T.A. (which later, on May 28, 1973, became the W.T.F) concentrated on the Palgae Patterns. Later the W.T.F abandoned the Palgae patterns and started concentrating on Taeguk patterns. Also, the WTF changed their sparring rules to emphasize kicking over hand techniques. Meanwhile, the I.T.F continued teaching the same patterns developed by General Choi Hong Hi and focused more on the traditional way of Taekwondo. Since the break-up, even more styles of Taekwondo have been created by various masters around the world. While there have been many attempts to reunite W.T.F and I.T.F, there probably will never be a union within Taekwondo due to the large number of Taekwondo Organizations that have been created. Taekwondo America practices the I.T.F. system of forms and sparring rules but does not belong to the I.T.F. LAKE NORMAN TAEKWONDO AMERICA STUDENT MANUAL PAGE 4

5 KOREAN FLAG The Tae Kook Gye is the Korean flag. Tae Kook means the origin of all things in the universe. The circle in the center of the flag is divided into portions of red and blue by a horizontal S. These red and blue portions symbolize the Um and Yang theory of eternal duality, which exists within nature (i.e. heaven and earth; light and darkness; hot and cold; being and not being). In science, this theory can be represented with the symbols + and -. These dualities exist as principles of the universe. The four Gye " (bar designs) in the corners of the flag are based on the Um and Yang principle of light and darkness. The locale of these Gye represents the four points of the compass. Ee-Gye in the lower left corner indicates dawn and early sunlight as the sun rises in the east. Kun-Gye, in the upper left, represents bright sunshine when the sun is in the south. Kam-Gye in the upper right corner symbolizes twilight as the sun moves to the west. Kon-Gye in the lower right indicates total darkness when the sun is in the north. Together, these symbols express the mysteries of the universe. AMERICAN FLAG Some historians state that the stripes on our flag were borrowed from the red and white striped flag of the British East India Company, and the stars were taken from the family seal of George Washington. Others state that the stripes evolved from the three horizontal stripes of the Dutch flag, and that the stars were taken from the Rhode Island flag. The original resolution adopted by the Continental Congress held in Philadelphia on June 14, 1777, said: "Resolved that the flag of the United States be thirteen stripes alternate stars red and white, that the Union by thirteen stars, white in a blue field, representing a new constellation" The resolution appears in naval documents, leading some to believe that the design was first proposed by the Marine Committee. However, a New Jersey delegate to the Congress, Francis Hopkinson, is given most credit. Hopkinson was a member of the Marine Committee and a signer of the Declaration of Independence. The stars and stripes flag has not changed very much from the Grand Old Union Flag. The Union Jack in the canton (upper left corner) of the Grand Old Union Flag was substituted with the Union of thirteen stars, and the striped field was retained. Betsy Ross is generally credited with helping to design and construct the first United States flag, and with being the first to suggest a five-point star instead of the traditional six-point star. In George Washington's words, We take the star from Heaven, the red from the Mother Country, separating it by white, thus showing that we have separated, and the white stripes shall go down to posterity representing liberty. I PLEDGE ALLEGIANCE TO THE FLAG OF THE UNITED STATES OF AMERICA, AND TO THE REPUBLIC, FOR WHICH IT STANDS, ONE NATION, UNDER GOD, INDIVISIBLE, WITH LIBERTY AND JUSTICE FOR ALL. LAKE NORMAN TAEKWONDO AMERICA STUDENT MANUAL PAGE 5

6 STUDENT POLICIES 1. Be on time for class, parents pick up children at the end of class time. If you will be late arriving or picking up a student, please call. Anyone after 15 minutes will not be allowed to attend class. 2. Do not leave children in the Taekwondo School unattended. 3. Do not sit or stand in the doorways. 4. Students should not kick, punch, or horseplay while waiting for their class to begin. 5. Keep the noise level low in the lobby area. 6. Students should sign in before attending class. Permission is required before a student joins a class already in progress. 7. Students should have respect for fellow students and should answer to each other accordingly using Sir or Ma am. 8. Instructors are always to be called Sir/ Ma am or Mr., Mrs., or Miss, then their surnames. 9. All students should follow instructions given by instructors in class. 10. Only bare feet only are allowed on the practice mats. Do NOT place shoes in the lobby. 11. Never interrupt an instructor while they are working with a student. 12. Always walk around an instructor and his/her group. Never walk between a group. 13. Only approved martial arts pants and martial arts T-shirts/uniform top are allowed to be warn while attending class. Super hero, dragon and other non-martial arts T-shirts without the Taekwondo logo are NOT approved attire. 14. Only TA approved gear is allowed. 15. Sufficient personal hygiene is required by all students to preserve modesty, health and safety. 16. Students should not be in the school if they have been consuming alcohol or drugs, or if they have a communicable health problem. The instructor should be advised if a student is on prescribed medication of any sort as it might affect performance. 17. No food or drink is allowed on the workout mats. 18. Only students and instructors are allowed on the workout floor (unless you get permission). 19. Please let the instructors handle the class. Do not try to communicate with instructors or students in the class unless it is an emergency. 20. For safety reasons, no jewelry except wedding bands are to be worn by students while attending class. 21. We are not responsible for lost or stolen items. Check the lost and found if things are lost. 22. If you need to use the phone, ask an instructor and use it as quickly as possible. 23. No weapons of any kind are allowed in the school. 24. Do not smoke inside or directly outside of the front door. 25. The Taekwondo School is a place for positive actions and communication. If you have concerns or problems about any part of the Taekwondo program, please speak with the instructors at an appropriate time. Negative comments and gossip are destructive and are cause for membership cancellation. 26. The school may be closed for promotional testings, tournaments, summer camps, and other special activities, which will be planned at least one month in advance. 27. Students must wear correct Taekwondo uniform and belt to all Taekwondo classes. Demonstrations, testings, awards and tournaments you must wear your complete white top and pants with required patches except with special permission. 28. When attending other Taekwondo America or martial art schools, students should treat other instructors and students as they would in their own school, unless otherwise directed in the visited school. LAKE NORMAN TAEKWONDO AMERICA STUDENT MANUAL PAGE 6

7 Customs and Courtesies of Taekwondo The martial art has a reputation of having very stringent rules that all students must adhere to or suffer great punishment at the hands of the mystical master. While we do have strict rules, we are hardly the taskmasters set out by movies and television. In fact, all physical activities and social situations have their own set of rules. For instance, clapping wildly and hollering are perfectly acceptable at a rock concert or sporting event, but it is considered rude at the opera. Like any other activity, we have our own set of customs and courtesies that should be adhered to. While this is far from complete, it is a good beginning. The Bow. Stand with the feet together (touching) and the hands at the sides. The bow is made by bending 45 degrees from the waist. The bow is a form of greeting between students and instructor, student and student, and also a sign of respect toward the flags. Wear the proper uniform. The proper dress for special events is the complete uniform (with jacket) including the Taekwondo America organizational patch, the school patch, the instructor position patch, and the back patch. For class, it is permissible to wear your white pants, belt and Taekwondo America Jacket or Taekwondo T-shirt. Headbands, tennis shoes, sweat clothes, etc., are not allowed-in class, but may be used when classes are not in session. Never ask an instructor about your testing results prior to the awards ceremony. Be careful how you talk to an instructor or Black Belt. Do not question their ability or try to make them look foolish. Never challenge an instructor. Doing so is not only rude, but leaves little motivation for the instructor to help you in the future. If an instructor addresses you or asks a question, always answer yes, sir/ma am" or no, sir/ma am." Show courtesy and consideration to your fellow students. Support them. Do not correct them unless they ask. That is for an instructor to do. Remember to treat everyone in class the way you wish to be treated. Upon entry and exit of the workout area, show respect to the school and the flags by bowing as you face the flags. Being late is disrespectful and disrupts the class. If you are late, you must ask permission to join class. Do not just hop out there. Be well groomed and clean. Don t play outside barefoot all day and then come on the mats without washing. We all have to be on the mats. Body odor can be distracting and is rude to your fellow students. Keep your finger and toe nails trimmed, especially if you are sparring. They can cut people and can get caught during sparring and be ripped off. Take care of the school better than you would if it were your own. Take pride in it. Clean up after yourself if you make a mess. Unless you are taking class, you should stay off the mats. Being on the mats takes up valuable space and distracts the instructors. It can be dangerous to parents and students. Never call out to or interrupt an instructor that is teaching. Anything you wish to discuss with the instructor can wait until the instructor is done. LAKE NORMAN TAEKWONDO AMERICA STUDENT MANUAL PAGE 7

8 TENETS OF TAEKWONDO COURTESY - Always promote the spirit of mutual concessions, be polite to one another, encourage the sense of justice and distinguish the instructor from the student and the senior from the junior. Being respectful and polite. INTEGRITY - You must be able to know right from wrong, and have the conscience, if wrong, to feel guilt. You must be able to learn from your mistakes and use them as a tool for yourself in the future not to make the same mistakes again. PERSEVERANCE - To achieve something, whether it is a higher degree or the perfection of a technique, one must set a goal then constantly persevere. Never give up on something to which you have a strong moral conviction. One of the most important aspects in becoming a leader of Taekwondo is to overcome every difficulty by perseverance. Keep trying, never give up. SELF-CONTROL - This tenet is extremely important inside and outside the school, whether conducting oneself in free sparring or in one's personal affairs. A loss of self-control in free sparring can prove disastrous to both student and opponent. Do not lose your temper. Having control of your mind and body. INDOMITABLE SPIRIT - A serious student of Taekwondo will at all times be modest and honest. If confronted with justice, he will deal with belligerence without fear or hesitation at all, with indomitable spirit, regardless of whosoever and however many may be the numbers. Believe in one-self. STUDENT OATH I shall observe the tenets of Taekwondo I shall respect Instructors and senior students I shall never misuse Taekwondo I will be a champion of freedom and justice I will build a more peaceful world LAKE NORMAN TAEKWONDO AMERICA STUDENT MANUAL PAGE 8

9 KOREAN LANGUAGE PRONUNCIATION Letters in parenthesis behind another letter gives an alternate pronunciation to the letter immediately preceding; or, following word-ending vowels, offers a word stop sometimes but not always heard in the pronunciation of a native Korean. (Pronunciation) (English Translation) (Korean Term) Chah ree uh(t) Attention Charyot Kyung N(r)eh(t) Bow Kyong Ye Ch(J)oohn bee Ready Jumbi Shee Jack Begin Si-Jak G(K) oh mahn Stop Gunman Dwee roh d(t)oe rah About Face Turo-Torah Bah roh Return to Ready Ba-Ro Shee uh(t) At Ease Shuit Hung (Poom Sae) Forms (Patterns) Hyung Key hop Taekwondo Yell Ki-Hap Doe bahk Uniform Do-Bulk Doe Ch(j)ahng School Do-Jang Sah boom nim Instructor Sa Bum Nim It is organizational policy not to teach students the entire Korean language or even Korean terms for every technique used-but simply to use a number of Korean terms to offer flavor of the oriental home language of our art. LAKE NORMAN TAEKWONDO AMERICA STUDENT MANUAL PAGE 9

10 TAEKWONDO UNIFORM AND BELT Belts The color of your belt indicates your Taekwondo rank. All students start out as White belts. You have to pass a formal test to advance to the next belt level. The colors are in this order: White, Yellow, Orange, Senior Orange, Green, Senior Green, Purple, Senior Purple, Blue, Senior Blue, Brown, Senior Brown, Red, Senior Red, and then Probationary Black. UNIFORM REQUIREMENTS The uniform that a Taekwondo student wears is called a do-bulk (doe bahk) in Korean. A white traditional or a pullover uniforms may be worn. No pockets on the pants. Students have the option of wearing a Taekwondo America t-shirt instead of the Uniform top to class. These may be obtained from the Taekwondo School, regional and national tournaments, or camps. No headbands for men or women. For the uniform top, the organizational patch (TA) should be sewn on the left side of the jacket, and the school patch on the right side. All students will have the organizational patch after they have reached the rank of Yellow belt. Students must wear the complete uniform (with top) to all formal events. These include testings, award ceremonies and tournaments. Black, glossy electrical tape will be used for students who receive stripes on their belts. The first stripe should be approximately 3 inches from the tip, and the other stripes should be attached about ½ an inch higher on the belt to give it a neat appearance. The rank stripes, like the rank bars for Black Belts should be worn on the right side of the belt. To tie your traditional uniform, cross the right side over first and tie the strings on your jacket. Then, put the left side across, and tie those strings. LAKE NORMAN TAEKWONDO AMERICA STUDENT MANUAL PAGE 10

11 HOW TO TIE THE TAEKWONDO BELT 1. Place non-striped or name end (for Black Belts) of belt on the right leg. 2. Loop belt around the waist 2 times going counter clockwise. 3. Take belt end that comes off of the right hip to the center, and then loop under both layers of the belt and pull out the top. 4. Even both ends of belt and then hold end coming from top in the left hand, and end coming from bottom in right hand. 5. Take belt end in the right hand and cross under left hand, and then thru hole created to make a square knot. 6. Pull knot tight. Loosen knot to rework and make ends even. Rank bars and stripes should be on the right side. LAKE NORMAN TAEKWONDO AMERICA STUDENT MANUAL PAGE 11

12 STUDENT TESTING INFORMATION Through consistent practice and dedication to your Taekwondo America club or training center, you will soon experience the pride, physical and mental strength, and the honor, which have always been associated with Taekwondo training. You will also have the time of your life being involved with such a motivated group of people. Taekwondo America is one of the few nationally accredited Taekwondo programs in the world. This means that the same credibility is stamped right on your certificate when you test for Taekwondo rank. Taekwondo America has worked hard to achieve this status. The program at Taekwondo America is very goal oriented. The rank system makes it easy for students to set short, medium, and long term goals. As they practice, they will achieve these goals and progress further in the system. By meeting these goals, the student learns self-confidence by overcoming the obstacles and receiving positive feedback for their efforts. Our short-term goals are the stripes that each student can earn in class on the colored belts. These stripes break down the information and skills that each student needs to know within that particular belt in manageable parts so that students can see how well they are progressing. The difficulty of each stripe varies so students should not get frustrated that they do not obtain a particular stripe on the first attempt. The stripes also let the instructors know the progress of each individual student. Therefore, when instructors see that a student is falling behind or has not obtained a stripe due to illness or absence, instructors can give that student special attention. Once a student has obtained their stripes, all the material they are required to demonstrate at testing has been reviewed and they are ready to test for the next rank. Our medium term goals are for students to earn the various colored belts. Each student is judged against his/her own ability in relation to the national accepted standards for each belt at a testing. Initially, the technical standards to pass each test are rather low. What we are looking for is focus, determination, effort and a positive attitude. This remains true even at the higher ranks. But as students obtain higher ranks, the level of technical skill is expected to increase. By the time a student tests for his/her Black Belt, the level of physical prowess and technical expertise that is required to pass is considerable. Our long term goal is obtaining a Black Belt or higher degree of Black Belt. The fastest that any student who is active in our program can reach Black Belt is about two years of training. However, most students will take longer to reach this long-term goal. An active student is one who attends classes on a regular basis (2-3 times per week) and tests each testing. A Black Belt is not a grand master that has amazing abilities to read people s minds or throw people across the room without touching them. A Black Belt has mastered the basic techniques of Taekwondo training and is ready for advanced training. Needless to say, obtaining a Black Belt is not the end of training. There are different degrees of Black Belt and different levels within each degree. At this point, the minimum times between each testing become longer and the level of expertise expected much greater because there is still much to learn. Through goal setting and achievement using the rank system, an active Taekwondo student will learn discipline and respect for the self as well as others. Students learn that if they set a goal and work hard to reach that goal it will become a reality. Students that do not immediately reach their goals learn that they must work harder (as long as they give their very best, they will be successful) and when they finally reach that goal, it is that much sweeter. Unfortunately, students who stay on the fringe of the program cannot gain these benefits. If anything, their experience can be detrimental. Students that only come to class occasionally and do not put forth the effort, quickly fall behind. They feel that they are constantly trying to make up lost ground because they must relearn the same material. Also, these LAKE NORMAN TAEKWONDO AMERICA STUDENT MANUAL PAGE 12

13 students see their peers passing them and feel that they are not good enough, when in fact, they are just not involved enough in the program. Taekwondo training is like anything else in life, you get out of it what you put into it. The most successful Taekwondo students have gotten where they are because of hard work and dedication to themselves and their Taekwondo training. With a little commitment and perseverance, Taekwondo can be a rewarding experience for anyone. About Procedure There are six (6) formal testings, two months apart, held every year. One month is too little time to prepare. Testing is not mandatory, and a bit like the average American family with 2.5 children; few students will test six consecutive testings. In other words, most students will not make every testing just because the rest of the training center is testing. Promotional testing is an opportunity for students to present a formal demonstration of their ability to the class and to the general public. They are a very formal occasion, and great care should be taken to insure that you are adequately prepared before each testing. A panel of Black Belt instructors all certified by the national martial art organization, Taekwondo America, grades students. Please complete your testing registration no later than three (3) days prior to the testing date. The procedure of testing is as follows. Students will assemble at a time and date posted and announced one month prior to the test. Injuries, illness, or unavoidable absence may excuse the student and he or she may be tested later, a make-up test, at the discretion of the instructor. When a student has reached the rank of Black Belt, he or she is not allowed to participate in a make-up test. A make-up test for an advanced student defeats the purpose of formal testing. An advanced student does have the option of testing at another Taekwondo America school s promotional testing for the current testing cycle if they are unable to attend their own school s promotional testing. Each time you test for rank advancement, you will receive a new certificate, which certifies your new rank. The certificate and belt are included in your testing fee. The Taekwondo America National Processing Office processes, maintains and stores all testing results on their central computer bank, creating a history file on each student forever. Instructors of Taekwondo America and this Training Center specifically, suggest that the student earn his testing. For example performing their best on their report cards, cutting the grass, washing dishes all are valuable services the student can do to earn this. As previously stated, testing is not a requirement. If the agreed upon services are not performed by the student, the parent should not hesitate to deny the request to test. In order to qualify for the promotional testing, the student must do two things. First, they must attend a minimum number of classes within the given testing cycle (See chart on page 94). Second, they must learn and be able to demonstrate the curriculum for their rank. If the instructor does not feel the student is comfortable with the material and needs more time to work on it, the instructor will recommend waiting to test. The actual grading procedure is kept as simple as possible. Taekwondo America has criteria for advancement, and the judges will use these to decide on a performance of formal exercise and practical self-defense whether or not the student should advance to the next belt level. There are no rank skips, so students must go through the entire curriculum. TESTING ETIQUETTE Promotional testing is a very formal occasion with its own set of etiquette that must be observed at all times. Failure to observe these rules could result in a student not passing a testing. LAKE NORMAN TAEKWONDO AMERICA STUDENT MANUAL PAGE 13

14 All students should wear their full white Taekwondo America uniform. No T-shirts are allowed at testing. All uniforms should be clean, pressed and have the appropriate patches on the uniform. Students without the proper uniform may have to purchase one before they will be allowed to test. Be on time for testing. Being late is very disrespectful and is looked down upon. Moreover, plan to stay for the entire testing. Do not make plans to be somewhere by a particular time. You will not be allowed to leave early. While every effort is made to make the testing as short as possible, the judges will not be rushed. Students have worked far too long and too hard to just be casually glanced upon without serious consideration especially at the higher ranks. One-steps for lower ranks, White belt to Senior Orange belt, and sparring for upper ranks, Green belts and above is an essential part of testing. All orange belts and above should bring their gear to testing. Orange and Senior Orange belts will be doing their one-step or sparring combinations with their gear on, while Green belts and above should be prepared to spar. Gears should be in good condition. Once you are asked to place your gear on, keep it on. Do not take it off until you are instructed. Be prepared to come out onto the testing floor at any time. At testing, always remember to answer loudly and move quickly. Your attitude is very important at promotional testing. Students may want to wear a white T-shirt under their uniform. White through senior red belt students will receive three chances to perform their form and one-steps. If you make a mistake, you will have a chance to do your form again. While waiting for your turn to test, remain seated on the floor with your group. Juniors should not be in the stands or sitting in a chair with their parents. You will be formally dismissed when all students have a chance to perform their material. No one should leave prior to this without having permission from a senior certified instructor. Cheering, while acceptable in the competitive environment of a tournament, is not acceptable at testing. This is not a competition, it is a formal testing. It can be very distracting to other people testing. Never ask about the testing results prior to the award ceremony. Students that do not pass are contacted by an instructor and told the reason why they did not receive a promotion. Students that do not break their wood do not pass testing. Therefore, they will not be called. JUDGING PROMOTIONAL TESTING A panel of Taekwondo America Certified Instructors grades each student s performance and determines whether that student is ready for the next level of training. The actual grading procedure is kept as simple as possible. Taekwondo America has criteria for advancement to each rank. White and Yellow belt students are tested on their form and onesteps. Orange belts are tested on their form and sparring combinations. Green through Senior Blue belts are tested on their form and free sparring. Brown belts through Senior Red belts are tested on their form, free sparring, and board breaking. At some of the senior ranks, students may also be asked to perform forms from lower belts. The specific requirement a student must perform for each belt is attached as an appendix to this manual. LAKE NORMAN TAEKWONDO AMERICA STUDENT MANUAL PAGE 14

15 Each student is graded on the subjective and objective elements of their form, one-steps, and sparring. An objective element is whether the form was done correctly. This is, of course, expected as the student tests for higher ranks. However, at lower ranks, one mistake may not prevent the student from passing. A subjective element is the power and precision which a student executes each technique. Higher rank students are expected to show a higher degree of technical expertise. Therefore, the subjective element becomes more important as the student gets higher in rank. Our belt rank testing is a true test. Unlike some schools, we do not candy coat our testing so that everyone passes. In fact, all students will obtain a no change at some point in his/her career. While they are rare at lower belts, they can be common at higher ones. In essence, a no change means that the student did not do the material at testing well enough to pass and must remain the same belt until the next testing. The first time this happens, it can feel like the world has ended. However, it hasn t. No one will make fun of a student that has not passed and the instructors want to see that student in class as soon as possible. For the kids, we have found that they react to the set back however the parents react. If a parent is supportive and positive, the child will be as well. A no change is a very temporary setback in a very long journey. Think of it as missing one exit on the Interstate when driving from your home to Disney World. When this happens all you have to do is turn around and try again. HOW TO GET READY FOR TESTING First of all, you need to come to class. But you also need to be focused and give affirmative effort when you are in class. In other words, try to be better at the end of class than you were at the beginning of class. Basically, focus and try. Practice at home, especially if you have to do old forms at testing. (See the testing requirements in the attached appendix.) However, children should only do it in an area approved by the parents. Sparring should not be done at home due to the risk of injury. If you are a higher rank student, practice the old forms in order to stay current on them. These forms are important in your development and every Black Belt needs to know all of them. While lower ranks may have to do only a few old forms, make sure that you practice the old forms early in the testing cycle. Do not procrastinate. Test for stripes. While you will not get every stripe the first time, it allows you to obtain feedback on what elements improvement is needed. Again, for higher rank students, do not put it off. Higher ranking students need to break boards on a regular basis. This does not mean every class. But do it once a week for the four weeks prior to testing. If you are having difficulty, do it more often until you are consistent. The best way to practice at home for board breaking is just striking a target. Lastly, testing is as much about confidence as it is about preparation, but there is no substitute for training and practice. If you do not believe that you can do it, all the preparation is wasted. Negative thoughts such as My son/daughter isn t ready because they haven t worked hard enough., I m not ready!, My son/daughter isn t ready to test because we missed a week for vacation. can sabotage a student s efforts or can become self-fulfilling prophecy. There is never a guarantee that anyone will pass testing. That s why it takes courage and confidence to test. Do not give in to the fear of testing that creates self doubt. Remember, if your instructor does not believe that you can pass testing, you don t test. It is that simple. Look at testing as an opportunity to shine in the face of artificial adversity. Believe that you can do it and give it your best effort. Imagine yourself not only passing, but making that testing the best testing that you have ever had. Maintain a positive attitude that you will succeed. If it is your child, support them the same way. You will be surprised by the results. When you see those stripes on your belt or your child s belt, it means that we, as your instructors, believe that the student has the ability to pass testing. Be confident that you can do it and give it your best shot. No one always passes. The only way to fail is not to try. LAKE NORMAN TAEKWONDO AMERICA STUDENT MANUAL PAGE 15

16 DETERMINATION Ask yourself right now whether or not you want it. I don t care what it is. Now, what are you willing to do for it? For us, we usually talk about the goal of Black Belt. I have many students that tell me they want their Black Belt. They tell me it would be great and they really do have the desire to be a Black Belt. But then, they do not always try hard in class, don t practice the old forms, take a week off here and another week off there, and do not make their training a priority. They have the desire, but have not followed through with action. They are just wishing and hoping. I also have students who have that same level of desire, but work hard in class, come to class consistently and make their training one of their top priorities. They are not hoping it will happen. They are making it happen. That is the biggest difference, in my mind, between desire and determination. Someone with determination, someone with determination will put their desire into action and actually do something about it. They make their desire a reality. When there is a will there is a way. There will be times when you will slack off in class. There will be times when you can t make it to class. There will be times when you will have doubts and fears. All of that is normal and healthy. Otherwise you will be overconfident, brash and foolish. Instead of giving into those feelings, embrace them. Do something about it to keep you on track to obtain your goal. If there is nothing else you learn while you are here, whether you are an adult or child, the one thing you should take with you off the mat is a sense that if you are willing to work hard enough and put your desire into action, you can accomplish anything. If you do that, you will be successful. GETTING THE MOST OUT OF TAEKWONDO How can you, as a student or a parent, get the most out of your Taekwondo experience? Attend class on a regular basis. When you attend regularly, you are not only getting better technically, you meet new people, become more comfortable, more confident and have more fun in class. When you do not, everything feels weird. There is nothing more important than consistency because coming to class ten times in the two weeks before testing does not help. Your body does not have time to adjust and all you are feeling is the pressure of testing. To have fun, you just come at least two or three times a week. The next thing to do is to push yourself hard when you are in class. This will optimize your class attendance and you will feel that you are making both technical and physical progress. When you are done, you will be tired and exhausted, but pumped up. This is the euphoric benefit of training that recalibrates your entire body and releases all that stress that has built up over the last few days. All of us need this release. Put an emotional connection into your technical practice. To truly achieve those two goals, you must have an emotional connection. You have to want to be powerful and must will yourself to make your body execute effective technique. Attending class on a regular basis is not enough. Attending clinics and special classes are another way to LAKE NORMAN TAEKWONDO AMERICA STUDENT MANUAL PAGE 16

17 maximize your Taekwondo experience. Not only do you learn more in a shorter amount of time, but these events get you ahead of the game. Clinics and special classes are the most common examples, but others do come up on occasion. These are excellent ways to stay ahead and motivate yourself. Nothing gets someone pumped up like a challenge or a deadline. Even for procrastinators, a deadline will spur development. If you don t test, you fall behind, feel out of place and have the feeling that you are not succeeding. No, you will not pass every testing. But when you pass, the feeling is great. Tournaments are another way of enhancing your Taekwondo experience for many of the same reason that testing does. It also gives you the opportunity to meet and socialize with other students and families outside of the school. You also get to meet, talk with and have fun with students and instructors from other schools. In time, you make friends that are irreplaceable. If you go on a regular basis, you will see how close a family the school has become. Another way to get to know everyone is to attend special events such as the Christmas party, picnics, and Halloween parties. All work and no play make students dull. We have to play together as well as work out together. Do not let life s little distractions and setbacks stop you. All sorts of things will come up that will be annoying (injuries, illness), compete for your time (work, other sports), or frustrate you (no changes). If you let them, they can become a huge distraction. Do not let it happen. Keep a positive attitude. Keep doing all of these other things to the best of your ability until the distraction passes. Being positive during those tough times is what being a Black Belt is all about. LAKE NORMAN TAEKWONDO AMERICA STUDENT MANUAL PAGE 17

18 TOURNAMENT COMPETITION Tournaments are a unique part of a student s Taekwondo Training. It is comparable to a game in softball, baseball, or football. Tournaments are an added bonus to training, in addition to just testing every two months. Tournaments give the student another goal to strive for and another reason to train. The emphasis on our tournaments is on participation, fun, and learning, not just winning. Of course everyone attends the tournament hoping to win a trophy/medal. However everyone who tries their best is a winner, and if everyone has this positive attitude, no one goes home disappointed. If a person does not win a trophy it is because someone deserved it more, not because he/she was not good enough to win. When people first start out in our program, competition is the furthest thing from their mind. They think it s just for the more experienced student, Black Belts or higher. Certainly not me. I m just getting started. I could never do that. People have no idea what tournament competition is really like and how much fun it is. Let s face it. Participating in a Taekwondo tournament can be pretty intimidating for beginning students and even for the more advanced ones. So why do people compete? The answer: Because it makes you better. Is that not what it s all about? Doesn t every student want to be the best he/she can be? Taekwondo America tournaments make you better, and that s the bottom line. They are for everyone, from the youngest four-year-old to the most athletic sixty-five-year-old or older, from White Belt to Black Belt. So what s the problem? One of the reasons people are hesitant of competition is fear, fear of looking bad or losing. That s human nature and it is understandable. Sure you will be nervous, but you will also feel proud that you had the courage to participate. Taekwondo America tournaments are about doing your best and trying your hardest, setting goals and working toward them, learning how and what it takes to achieve. If you make up your mind to go to a tournament, you will prepare for it. That means you will not miss any classes and while you are in class, you will concentrate harder and learn more. Remember, no one wants to look bad. If you go to a tournament to win, you will be excited and that will carry over to your classes for months to come. On the other hand, if you do not win, you will be determined to do better and that attitude will carry over to your classes also. Finally, many people participate in tournaments for the excitement, the challenge, and most of all for the fun of it. Try it. You will enjoy competition in Taekwondo America. Below are some commonly asked questions concerning tournaments. 1. What will I be doing at the tournament? There are four different competitions at the tournaments: forms, one-steps, free-sparring, and board breaks. All competitors compete in forms, while white, yellow, and orange belts also compete in one-steps. Green belts and above can competes in forms, free-sparring and board breaking. 2. Can White Belts compete? Yes. Even if you have just started Taekwondo, you can compete. All you have to know is your form and one-steps. (You will be competing against other students who have just started training too.) 3. How am I judged? Forms competition is judged on a 1-10 scale. Some of the things the judges look for are: correct moves, timing, precision, balance, stances, and focus. The competitor with the highest score wins. In the event of a tie, the competitors who have tied will be asked to perform their forms again, and LAKE NORMAN TAEKWONDO AMERICA STUDENT MANUAL PAGE 18

19 whoever the judges think performed better will win. In forms competition, you will only receive two chances to successfully complete your pattern. In the event of a tie, you will only receive one chance to successfully complete your pattern. For one-steps and free sparring, two competitors will be put up against each other and the winner advances to the next round until there is a 1 st, 2 nd, 3 rd, and 4 th place winners. The criteria for onesteps are the same as forms. For green belts and above, see Tournament Sparring. For board breaking challenge there will be 5 designated breaks students will attempt. The number of complete breaks will determine the medal placement. 4. Will everyone be watching me? Our tournaments are not like the ones you ve seen in Karate Kid or Sidekicks. If we were to have one ring in the center of the gym, it would take us all weekend to finish a tournament. We have a minimum of eight rings being run at once, so you will not be the center of attention, but the people that want to watch you will be able to. 5. Who are the judges? All judges are black belts and instructors from the participating Taekwondo America schools. All of the judges have been competing themselves for years and are trained to judge. The judges spend all day at the tournament and are not paid for their time and effort. The reason they judge is because they love to help and know that the tournament would not be possible without their help. Although the judges are black belts and have years of judging experience, they are still human. Unfortunately they cannot possibly see every point scored or make every call. Please keep this in mind when you are watching or competing and realize that it is a very different situation depending on whether you are watching from the stands, competing, or judging. 6. Will I have to fight black belts? It depends on what rank you are. If you are not black belt, then no. Everyone is split into divisions with other competitors who are comparable in rank, age, and size. This means that a 5 year old white belt will be in a ring with other younger beginner students. 7. What if I don t win? Just for going to the tournament and trying you are a winner, even if you don t get a medal. Just for competing each student will receive a participation award. 8. What if I just tested? All the other participating schools tested around the same time our school did. This means everyone is just learning their form and one school will not have an advantage over another. 9. How long is the tournament? Student may leave as soon as their division is over. If students want to watch the black belts compete, they should come early. If not, students should be at the tournament for the introductions and demonstrations. LAKE NORMAN TAEKWONDO AMERICA STUDENT MANUAL PAGE 19

20 Students of Taekwondo America are encouraged to participate in the Regional and National Tournaments. Tournaments are designed to be a very important part of your overall training. That is why we strongly encourage everyone to participate in them. Ever notice that whenever we have a power contest in the school, the kids do better. Ever notice that whenever we try to see who can do the highest kick in class all of the students start kicking higher. Ever notice that whenever we play a sparring game, everyone kicks faster. Taekwondo America realizes that many sports today emphasize winning. While winning is great, we try to place the emphasis on participating. The students who take the time to participate are the true winners because they learn. The students that learn get better. If students stay involved with the tournaments over a long period of time, they become much better martial artists. It is no accident that the best students in the program today have been to the most tournaments! Friendly competition is a good thing. It inspires us to do our absolute best in order to win. It is fun to win. There is nothing wrong with that at all. But the best part about friendly competition is that no one really loses. Yes, someone comes in first but everyone has fun and everyone learns. Most importantly everyone has become a better martial artist because of how hard they prepared themselves for the actual event. Tournaments set an artificial deadline that inspire students to push themselves harder, learn their forms faster, and generally focus more in class. FORMS COMPETITION There are two different types of competition at tournaments. The first is the forms competition. Each belt rank has a form (hyung). The students are called up individually to demonstrate their form in front of 3 judges. The judges will then give the student a score on their performance. Some of the things the judges look for are: correct moves, timing, precision, balance, stances, power, chamber and focus. The scores are based on a 10-point scoring system using 1/4 points. The scores are then totaled. The first 3 students called up to perform the pattern, will be graded after all 3 have done the form. This is done so that the judges will get an idea of what the group forms look like. The scoring should be varied within the division. That is, the students with the best looking forms should have the highest scores. Average forms should receive average scores, and poorly done forms should receive lower scores. As a rule of thumb, good scores are 8 and above, average scores is an 8 and poor scores are scores below 8. The student with the highest score wins first place, the student with the second highest score wins second place, and so forth. Students are allowed two chances to perform the form for the judges. However, a 1 point deduction is taken from the total score as a penalty if the student must perform the form a second time. A student will be asked to re-do the form a second time if they do any of the following: leave out a move in the form, insert a move in the form, or change the order of the movements in the form. In the event of a tie score, there is a runoff. The competitors will re do the form, and the judges will score the competitors again to try and break the tie. If two competitors tied for 1 st place in the division, each competitor would repeat the form. After both competitors have performed the pattern, the judges will score them again. The student with the highest score wins the tiebreaker, and in this example, the loser would get the second place trophy. In a tiebreaker, the competitors will only receive one chance to perform the form. CRITERIA FOR JUDGING FORMS COMPETITION The following are the criteria that judges look for when students perform a form. They should be considered equally important. This assumes that a student has performed the exact sequence of movements in the form. If they do not perform the exact sequence of movements, then they will have to LAKE NORMAN TAEKWONDO AMERICA STUDENT MANUAL PAGE 20

21 perform the form a second time and will receive a lowered score. 1. CORRECT MOVES 2. TIMING 3. PREPERATION AND EXECUTION OF TECHNIQUE 4. STANCE 5. BALANCE 6. POWER 7. FOCUS 8. EYE CONTACT 9. LINE OF MOVEMENT Helpful Hints for Forms Competition Answer Loudly. When the judges call the students name, they should answer loudly with enthusiasm and hustle to get out there. Judges always like a student with lots of enthusiasm. Position Yourself Correctly. Students should position themselves in the ring so that they can do the form without running into the judges. The White belt thru First Degree Probationary Black forms go forward during the first ½ of the form and then return to the starting position during the second ½. Students of these ranks should position themselves to begin at the rear center of the competition ring. Look Where You are Going. When doing a form, students should look where the techniques are directed. This is referred to as Eye Contact. This is one of the most overlooked criteria students work on. Many students get nervous and tend to look down at the floor. Try to refrain from doing this, even if it means looking straight towards the judges. Practice Makes Perfect. When students practice the movements in a form over and over, the movements become involuntary. Instead of having to think and reason through the form, movements should be performed sharply and without hesitation. Another term for this is muscle memory. Students should practice the form to the point of muscle memory before coming to the tournament. One Step Sparring Competition The second type of competition for students is the sparring competition. White and Yellow belt students will perform one-step sparring, Orange belts will perform sparring combinations, and Green belts and above ranks will free spar. In one-step sparring competition, students are paired in groups of two. The students are then called out for a match. They are bowed in by the center judge, and then told to perform their onesteps with their partner (opponent). The students perform all of their one-steps once. The three judges then vote on which competitor has the best techniques. The winner moves on to the next round. This keeps going until there are only two competitors left. In the last match, the student who wins receives the first place, and the student who loses receives the second place. One-steps and free sparring at Taekwondo America Tournaments are modified double elimination tournament. This mean you will continue to compete until you have lost twice or won first place. Every effort is made to have students spar someone from another Taekwondo America school in the first round of competition. Sometimes, this is impossible no matter how you pair the students. The techniques should be focused on your partner s specific body targets instead of in the air as when doing a form. The first thing a student needs to remember about one-step competition is to do the movements in the correct sequence. It has happened before where one student clearly has better technique, but because they failed to do the correct sequence of techniques the other student wins the LAKE NORMAN TAEKWONDO AMERICA STUDENT MANUAL PAGE 21

22 match. Juniors will perform three, and adults will perform five one-steps in the tournament competition. Free Sparring Combinations Orange belts perform sparring combinations in tournament competition. This is like one-step sparring in that the movements are prearranged, and also like free sparring because the students are allowed to make light contact and move and block to defend. The students are paired up the same way as described above for matches. Judges are not only looking for an offensive demonstration of technique as in one-steps, but also for a demonstration of proper defensive skills. As with the one-step sparring competition, the first thing students must do is to demonstrate the correct sequence of movements in the combinations. If both opponents perform the correct sequence of movements in the combinations, the judges will grade on the same criteria as one-steps, but adding defense (blocking and moving). Free Sparring Green belts and above will free spar in tournament competition. Free sparring can be referred to as a game of tag. To begin the competition, students are paired up as described in the one-step sparring section. It is a modified double elimination tournament. The object in tournament sparring is to throw offensive techniques at specific target areas of their opponent s body. They score points when the techniques are close or make light contact. Legal Target Area The legal target areas includes: 1) From the belt to the base of the neck on the front of the torso. 2) From the belt to the base of the arm on the sides of the torso. 3) The red of the helmet. All students are required to make controlled contact to score a point. Tournament Point System One point is awarded for a kick or punch to the torso. Two points are awarded for a kick to the head. Two points are also awarded for a jump or a spin kick to the torso. Three points are awarded for a jump or a spin kick to the head. Three points are also awarded for a jump spin kick to the torso. Four points are awarded for a jump spin kick to the head. (A jump kick is defined as a kick that is thrown and when the kick is fully extended or makes contact, the base leg is off the floor.) Warnings (Penalties) Warnings are given for rule infractions in tournament sparring competition. Some of the more common reasons for warnings: 1) Kick or punch that makes contact below the belt. 2) Kick or punch that makes contact to the back. 3) Punch that makes contact to the headgear. 4) Kick or punch that makes contact with the face. 5) Excessive contact (too hard). 6) Running out of bounds. 7) Failing to stop sparring when ordered to break. One to three warnings may be given for a rule infraction depending upon the severity of the infraction. When the student has received one warning, their opponent is awarded a penalty point. When the student receives a second warning, their opponent is then awarded an additional two penalty points. If the warnings add up to a total of three warnings they are disqualified from competition. Students will automatically receive three warnings (disqualification) if they draw blood or cause swelling to their opponent. Helpful Hints: Go to tournaments. Experience everything LAKE NORMAN TAEKWONDO AMERICA STUDENT MANUAL PAGE 22

23 Watch other competitors spar. See how to take advantage of their weaknesses. Do not stop sparring until a judge yells Break Many points may be scored and not seen by the judges. If you score a point the judges didn t see and you stop sparring, your opponent may score a point seen by the judges and will be awarded the point(s). Stay in the ring. If you leave the ring, you cannot score on your opponent. Maneuver your opponent out of the ring. Likewise, if your opponent is out of the ring and you are in the ring, you can score while he/ she cannot. Remember that the judges cannot see everything. If you don t like a call, keep it to yourself. Arguing with an official will not only get you disqualified, it will embarrass your instructor. TOURNAMENT JUDGES All judges are Black Belts and Instructors from the participating Taekwondo America schools. All of the judges have been competing themselves for years and are trained to judge. The judges spend all day at the tournament and are not paid for their time and effort. The reason they judge is because they love to help and know that the tournament would not be possible without their help. Although the judges are Black Belts and have years of judging experience, they are still human. Unfortunately, they cannot possibly see every point scored or make every call. Please keep this in mind when you are watching or competing and realize that it is a very difficult situation regardless of whether you are watching from the stands, competing, or judging. AFTER THE TOURNAMENT After the tournament, it doesn t matter whether you have won or lost. All that matters to us is that you had fun and everyone is safe. We do not tolerate second-guessing or poor sportsmanship. What we want is for all of our students to understand that the act of participation itself makes you a winner. LAKE NORMAN TAEKWONDO AMERICA STUDENT MANUAL PAGE 23

24 FITNESS INFORMATION Personal Wellness There is not a single aspect of your life that exercise cannot help. No matter what the chronic illness, the doctor more than likely will tell you to get more exercise. Exercise recalibrates our body, mind and spirit. It is an essential part of life. Without it, we are unbalanced and suffer for it. However, there is a real difference between personal wellness and setting unrealistic goals that are measured by weight, body size or body shape. Let s face the facts. Most men will never look like a Hollywood action star and most women will never look like a runway fashion model. But that is no reason not to exercise and get in better shape. It has been scientifically proven that people who exercise live a longer and a more fulfilling life. CONSISTENCY Consistency is not just important to develop the skills we teach in Taekwondo, it is also the key to getting in shape and staying in shape. Missing a week or more causes serious set backs in conditioning and endurance. For optimal results, people should work out at least three times a week, every week. CALISTHENICS One of the foundations of developing the physical fitness needed to perform our art in our program is to develop our bodies as well as our skills. By developing physical strength and endurance, it enables us to perform more of the complicated maneuvers. Moreover, it makes us faster and more durable. This becomes very evident when sparring or breaking boards. Our conditioning level allows us to deflect hits as well as block strikes without self-injury. Moreover, it enables us to, when needed, strike with great precision and power. Calisthenics, more than any other method, provide us with the conditioning we need in order to grow as martial artist for the following reasons. Utility: Calisthenics allow a skilled primary instructor and a few assistants to train dozens of people in a relatively small space and in a time-efficient manner. In addition, calisthenics build strength by channeling body weight. It promotes endurance without the repetitive motion that often leads to overuse injuries. Finally, it improves mobility by progressively taking the major joints through a full, controlled range of motion. Versatility: Calisthenics may serve not only as a preparation (warm-up) for more vigorous training, but also as the main mode of training. One set of calisthenics, combined with movement drills, prepares the body for nearly any challenge that follows. Performing multiple sets of calisthenics creates a training effect that stimulates strength, endurance and mobility. Function: Functional exercise prepares you for sports, work or the demands of everyday life. The calisthenics we do in class are universal and can be used to help prepare us for any other sport or activity we chose to participate. Discipline: Calisthenics demand attention to detail. Proper technique has to be developed and focused upon in order to get the maximum benefit. Just like our Taekwondo skills, this focus develops discipline. Body Awareness: The benefit of calisthenics is closely tied to its disciplined execution. When people are held accountable for the execution of each exercise, they become mindful of their bodies. They gradually become aware of the component actions that must blend smoothly into a complex act such as a lunge and reach. By improving their technique over time, students intuitively develop a sense of timing and grace. Safety: Because there is no equipment, calisthenics are very safe provided that they are done properly. LAKE NORMAN TAEKWONDO AMERICA STUDENT MANUAL PAGE 24

25 SAFETY While injury is always possible in any vigorous physical activity, few calisthenics exercises are unsafe or dangerous. The keys to avoiding injury while gaining training benefits are using correct form and intensity. Also, students with low fitness levels, such as White through Orange Belts, should not try to keep up or do the same number of repetitions as higher rank students. Lower rank students should slowly build up to the higher fitness level. The key to doing callisthenic exercises safely is to use common sense. Also, ballistic (that is, quick-moving) exercises that combine rotation, bending of the spine increase the risk of back injury and should be avoided. This is especially true if someone has had a previous injury to the back. If this type of action is performed, slow stretching exercises should be used. Remember the old saying of No pain, no gain is wrong. If an exercise causes a sharp pain do not do it. Substitute another activity for that drill. PROPER TECHNIQUE While we do many different forms of calisthenics, there are many that people do incorrectly. Remember, to get the most out of the various calisthenics that we do, proper form makes a big difference and enable students to become stronger faster than by cheating on them. Remember when you cheat on your drills, the only person you can possibly hurt is yourself. Push-ups Probably the most blundered callisthenic in history is the push-up. The first thing to remember, whether doing the standard or modified version, is to keep your back straight. Then, it is important to use your arms, thus bending the elbow, to properly do the exercise. While the standard version is the most efficient way to gain strength, beginning students may find the modified version better to start with and then work up to the standard version. Moreover, anyone with lower back pain or discomfort should do the modified push-up. Sit-ups When you hear the word Sit-ups in the school, we are really talking about doing crunches. The key to do crunches is to flex the abs but to keep your lower back flat on the mats. We will, at times, do all kinds of different types of sit-ups. Lunges Lunges are done by placing one foot in front of the other and doing a good front stance. Then, take the knee of the back leg and touch it lightly to the mat. Afterwards, stand up. Squats First, get in a good sitting stance. Then just bend your knees. However, make sure to keep your back straight and not to let your buttocks go below your knee. LAKE NORMAN TAEKWONDO AMERICA STUDENT MANUAL PAGE 25

26 BASIC STRETCHING GUIDE Stretching is bodybuilding. Weight lifting thickens muscle fibers; stretching lengthens muscle fibers. Both processes strain muscle tissue. Your body will repair the strained muscle by adding tissue, either increasing the thickness or length of fibers. As a rule of thumb, after exercising or stretching, your body will require 48 hours to complete the addition of new tissue. If by the third day, a stimulating exercise or stretch is not repeated, your body will begin to de-adapt. The new muscle tissue begins to disappear and the benefits of the exercise are lost. If you stretch hard daily, you are not allowing new tissue to develop fully. If you stretch hard every third day, the muscles will already have begun to lose the new tissue. It becomes obvious that a hour schedule for stretching is necessary. Your next step is to decide how much strain to put on a muscle when stretching. If too little effort is used, too little growth will occur. If too much effort is exerted, the muscle will require more than 72 hours to repair itself. By that time, the muscle begins to de-adapt and benefit is decreased. Obviously, your stretching routine should begin as a cautious experiment. You will become aware by trial and error how hard to stretch. Generally, all soreness should diminish within 48 hours. If you are still sore, you stretched too hard. Stretching too hard or too often will cause scar tissue to develop. Scar tissue is not elastic and will not stretch. Be careful and remember, Rome was not built in a day. Dynamic Stretching Dynamic stretching involves moving your body and gradually increasing reach, speed of movement, or both. Dynamic stretching consists of controlled leg and arm swings that take you (gently) to the limits of your range of motion. The gentle leg lifts at the beginning of class are an example of this type of stretching. Passive Stretching Passive stretching is also referred to as relaxed stretching. A passive stretch is one where you assume a position and hold it with some other part of your body, or with the assistance of a partner or some other apparatus. All of the floor stretches we do at the beginning of class are an example of this type of stretch. Relaxed stretching is also very good for cooling down after a workout and helps reduce post-workout muscles fatigue, and soreness. Ballistic Stretching Ballistic stretching uses the momentum of a moving body or a limb in an attempt to force it beyond its normal range of motion. Bouncing in order to touch your toes is an example. This can cause injuries. Remember be patient because flexibility takes time. THREE RULES FOR STRETCHING 1. RELAXATION - You must relax the muscles you are stretching. You cannot stretch a tensed or contracted muscle. 2. MYOPHASIC REFLEX - Muscles have sensors that check for changes in muscle length. For example, when you kick the muscle length changes very rapidly. This activates the myophasic reflex, which means that the muscle contracts hard. This myophasic reflex will prevent you from stretching successfully. Stretching and bouncing will cause the myophasic reflex to be activated. LAKE NORMAN TAEKWONDO AMERICA STUDENT MANUAL PAGE 26

27 (This is called a ballistic stretch). To avoid activating the myophasic reflex, stretching must be done slowly. 3. SAFETY - Stretching exercises must be under careful control. You must not overload the muscles being stretched. In other words, the position you are in while stretching must be safe, with no chance of slipping or falling, or else you can unconsciously tense or tear the muscle. Finally, remember that kicking correctly is the ultimate stretch. Nothing will stretch your body as completely as a kick. The leverage, force and relaxation inherent in kicking exercises will increase your flexibility more than any stretching routine. Also, a kick is extremely specific in the muscle groups and fibers, which it stretches. Try to use your stretching routine as a warm-up for kicking, or you can stretch after finishing a kicking exercise. Remember the hour rule--don t kick hard one day and stretch hard the very next day. Stretch and kick the same day; or kick one day, rest on day two, stretch on day three. Good luck, be careful, and much success. Examples of Basic Stretching 1. Cobra Stretch Legs on the ground while body is pushed up toward the ceiling. 2. Swimmer Contract the back muscles. 3. Cat Back Arch your back. 4. Rolling Back Stretch Do not roll pass shoulders. 5. Torso Twist Make sure to use the opposite arm and leg. 6. Lower Back Stretch Pull leg into the body and squeeze slowly 7. Pole Stretch Keep legs straight. Do not bounce. If you cannot reach your toes, grab your lower leg and gently pull down. 8. Sitting Hamstring Stretch Keep leg straight and grab the foot with both hands. (Do both legs) 9. Butterfly Bottom of the feet are flat and you use your elbows to gently push your knees to the ground. 10. Sitting Groin Make sure to lock your feet in a position with your toes pulled back or it will put too much pressure on the knee. 11. Inner Thigh Stretch Same position as the sitting groin stretch, stretch to the left, and right. Then grab both feet at the same time. 12. Standing Calf Stretch. Keep your heel on the ground and push your LAKE NORMAN TAEKWONDO AMERICA STUDENT MANUAL PAGE 27

28 weight forward. 13. Kneeling Thigh stretch Make sure to push your weight and your hips forward. 14. Kneeling Hamstring Stretch Keep the leg straight and push your front leg forward while keeping the back knee stationary. 15. Kneeling Inner Thigh/ Groin Stretch Shape your foot in a position for a side kick and keep your hips, knee and foot in a straight line. 16. Leg Raises To the front side and back. Keep the leg straight and do this gently. Greater height can be achieved gradually. This is a dynamic stretch. Be sure not to go too far or it easily becomes a ballistic stretch. THE SECRET TO HIGHER KICKS Many people equate flexibility with kicking high. While flexibility is a part of the equation, leg strength plays an important part as well. If you are feeling that you just can t kick high as you want, work both on the strength of your legs as well as the flexibility. Do not try to stretch too far too soon. Instead of stretching muscles you will tear muscles. That creates scar tissue. Scar tissue is not flexible. Just take your time and be patient. You are in this for the long run. The increase flexibility will come in time. LAKE NORMAN TAEKWONDO AMERICA STUDENT MANUAL PAGE 28

29 THEORY OF POWER The beginning student may ask, Where does one obtain the power to create the devastating results attributed to Taekwondo? This power is attributed to the utilization of a person's full potential through the mathematical application of Taekwondo techniques. The average person only uses 10 to 20 percent of his potential. Anyone, regardless of size, age or sex, who can condition themselves to use 100 percent of his potential, can also perform the same destructive techniques. Though training will certainly result in a superb level of physical fitness, it will not necessarily result in the acquisition of extraordinary stamina or super-human strength. More important, Taekwondo training will result in obtaining a high level of reaction force, concentration, equilibrium, breath control, and speed; and these are the factors that will result in a high degree of physical power. REACTION FORCE According to Newton's 3 rd Law, every action has an equal and opposite reaction. When an automobile crashes into a wall with the force of 2,000 pounds, the wall will return a force of 2,000 pound: or forcing the end of a seesaw down with a ton of weight will provide an upward force of the same weight. If your opponent is rushing towards you at a high speed, by the slightest blow at his head, the force with which you strike his head would be that of his own onslaught plus that of your blow. This then is the reaction force from the opponent. Another reaction force is your own. We use reaction force in Taekwondo hand techniques by pulling our non-striking hand to the side of our body. This reaction helps the striking hand have more power. CONCENTRATION By applying the impact force onto the smallest target area, it will concentrate the force and therefore increase its effect. For example, the force of water coming out of a water hose is greater if the orifice is smaller. Conversely the weight of a man spread out on snowshoes makes hardly any impression on the snow. The blows in Taekwondo are often concentrated onto the edge of the open palm. It is very important that you should not unleash your strength at the beginning, but gradually, particularly at a point of contact with your opponent's body, the force must be so concentrated to give a knock-out blow, that is to say, the shorter the time for the concentration, the greater will be the power of the blow. The utmost concentration is required in order to mobilize every muscle of the body onto the smallest target area simultaneously. In conclusion, concentration is done in two ways: One is to concentrate every muscle of the body, particularly the bigger muscles around the hip and abdomen {which theoretically are slower than the smaller muscles of other parts of the body) to the appropriate tool to be used at the proper time. The second way is to concentrate such mobilized muscles onto the opponent's vital spot. This is the reason why the hip and abdomen are jerked sharply in any action whether it is in an attack or defense. EQUILIBRIUM Balance is of utmost importance in any type of athletics. In Taekwondo it deserves special consideration. By keeping the body always in equilibrium, that is, well balanced, a blow is more effective and deadly. Conversely, the unbalanced body is easily toppled. The stance should always be stable yet flexible, for both offensive and defensive movements. LAKE NORMAN TAEKWONDO AMERICA STUDENT MANUAL PAGE 29

30 To maintain good equilibrium, the center of gravity of the stance must fall on a straight-line midway between both legs when the body weight is distributed equally on both legs or in the center of the foot if it is necessary to concentrate the bulk of body weight on one foot. The center of gravity can be adjusted according tobody weight. Flexibility and knee spring are also important in maintaining balance, for both a quick attack and instant recovery. BREATHE CONTROL Controlled breathing not only affects one's stamina but can also condition a body to receive a blow and augment the power of a blow directed against an opponent. Through practice, breath stopped in the state of exhaling at the critical moment when a blow is landed against a pressure point on the body can prevent a loss of consciousness and stifle pain. A sharp exhaling of breath at the moment of impact and stopping the breath during the execution of a movement tense the abdomen to concentrate maximum effort on the delivery of the motion, while a slow inhaling helps the preparation of the next movement. An important rule to remember: Never inhale while focusing a block or blow against an opponent. Not only will this impede movement but it will also result in a loss of power. Students should also practice disguised breathing to conceal any outward signs of fatigue. An experienced fighter will certainly press an attack when he realizes his opponent is on the point of exhaustion. MASS Mathematically, the maximum kinetic energy or force is obtained from maximum body weight and speed, and it is all-important that the body weight be increased during the execution of a blow. No doubt the maximum body weight is applied with the motion by turning the hip. The large abdominal muscles are twisted to provide additional body momentum. Thus the hip rotates in the same direction as that of an attacking or blocking tool. Another way of increasing body weight is the utilization of a springing action of knee joint. This is achieved by slightly raising the hip at the beginning of motion and lowering the hip at the moment of impact to drop the body weight into the motion. SPEED Speed is the most essential factor of power. The faster the technique is traveling the more power it will have. This is why historically the martial arts have attracted smaller individuals who can learn to harness a great deal of power due to the speed that it can generate in their techniques. The formula we can use to calculate power of any technique is P = ½ mv2 divided by T. P stands for power, ½ is a constant, m stand for mass, V stands for velocity (speed in the proper direction), T stand for the amount of time it takes to get to the target. This equation should clearly reveals why developing speed is the most important factor in developing power. Examples: A large stone is dropped on a double pane of glass from the height of three inches. There is no effect on the glass. A small stone is thrown against the glass with great force, breaking the glass. The flat of the hand is passed through a flame of a candle with no results to the flame. However, a controlled punch or kick stopping within an inch of the candle puts out the flame. In summarizing, it is necessary to point out that the principles of force outlined here hold just as true today in our modern scientific and nuclear age as they did centuries ago. I am sure that when you go through this art both in theory and in practice, you will find the LAKE NORMAN TAEKWONDO AMERICA STUDENT MANUAL PAGE 30

31 scientific basis of motions and the real power which comes out of a smaller human body cannot fail to impress you. STANCES Stances form the foundation upon which all other techniques are built. The first stance learned in Taekwondo class is the Junbi (ready stance). Stability, agility, balance and flexibility are the controlling factors. Basic principles for proper stances are: 1. Keep the back straight, with few exceptions. 2. Relax the shoulders 3. Tense the abdomen 4. Maintain correct facing 5. Maintain equilibrium 6. Make use of the knee s springing property BLOCKS Taekwondo defense begins with strong blocking techniques. The main idea is to deflect incoming strikes, not to stop them. The types of blocks vary according to the relative position of the blocking tool, facing posture, method of blocking, type of blocking tool and the purpose of the block. There are also some basic principles that should be observed. 1. Keep the arm bent to proper degrees so you are able to intercept the attack. 2. Never extend the blocking tool beyond the point of focus. 3. With few exceptions, the blocking tool must be withdrawn immediately after contact. 4. The blocking tool, with rare exceptions, must make impact with the attacker s foot or hand at the same level as the target area. STRIKES The power generated by a Taekwondo strike is similar to that produced by a snapping whip. The force from the whip should begin in the handle, travel the length of the whip, and be at its maximum power at the point of release. Similarly, the power of a Taekwondo strike must begin in the body and be at its fullest potential just at impact. While it is true that your muscles must be tight and tensed to increase your power, tenseness reduces speed. The trick is to throw a loose punch for speed and to tense up just before striking the target for a power technique. The basic principles are: Jerk the hip and abdomen throughout the action, slowly at first and sharply at the moment of impact. The hip is jerked slightly before the action in order to concentrate the larger muscles of the hip and abdomen together with the smaller muscles of the four extremities against the target simultaneously. Completely twist the attacking tool, with few exceptions, in order to use full acceleration especially in punching techniques. Tense the abdomen at the moment of impact by exhaling sharply The moment the attacking tool reaches the target, pull it back to allow it to be ready for the next action, while preventing a grab by the LAKE NORMAN TAEKWONDO AMERICA STUDENT MANUAL PAGE 31

32 opponent. KICKS Kicking techniques are critical to Taekwondo. A kick provides added reach, strength, and the element of surprise. In Taekwondo, approximately seventy percent of the emphasis is placed on kicking. The six basic kicks in Taekwondo are: front, side, crescent, round, hook, and twist. Each kick is the basis for more advanced techniques; i.e., spin kicks, jump kicks, jump spin kicks, and 360 degree spin jump kicks. The basic kicks must be practiced consistently to ensure a strong foundation for the more advanced techniques. As a student advances in rank, their knowledge and understanding of each kick will increase. Students will learn which will be most effective on an opponent s targets and which would work best for them in a self-defense situation. Following are some commonly used terms associated with kicking. Base Foot The foot upon which you stand while the opposite leg is kicking. Pivot To turn the base foot, pointing your heel at your target. Ball of the foot The bone right underneath the big toe. The common principles of kicks are: 1. To prepare oneself for the next motion, and prevent the leg from being grabbed, the kicking foot must be withdrawn immediately after the kick with few exceptions. 2. Body weight should be shifted to the kicking leg at the point of contact, and then shifted back to the stationary leg. 3. A strong stance should be maintained with the stationary foot. 4. Once the kick to be delivered is decided, the body must be adjusted toward the target. 5. Do not allow the stationary foot to pivot at the moment of impact. 6. Never raise the heel of the stationary foot at the moment of impact. 7. The knee of the stationary leg must be bent slightly to maintain the balance at the point of impact. 8. The range and point of focus must be calculated exactly. An adjustment must be made for the opponent who is either too close or too far from the attacker. LAKE NORMAN TAEKWONDO AMERICA STUDENT MANUAL PAGE 32

33 STANCES READY (JUNBI) STANCES FOR FORMS Ready Stance A Feet are shoulder width. Arms are in a circle with the fists in front of the knot on your belt. Ready Stance B Feet are together with the knees slightly bent. Shoulders and elbows are relaxed. The right hand is in a tight fist with the palm turned towards you. The left hand is in a C around the right fist but not touching. Both hands are even with the chin. Ready Stance C Feet are together with the knees slightly bent. Both hands are in the knife hand position with the left hand on top. Hands are in front of the groin. Ready Stance A Ready Stance B Ready Stance C Front Stance- Start with the feet shoulder width apart, stepping forward 3 foot steps with either leg. The Front knee is bent over the toe. The back leg is straight and the thigh and calf muscles are locked to gain stability. With both feet facing forward, your torso remains perpendicular to the ground. Sixty percent of the weight is on the front leg and forty percent of the weight is on the back leg. Back Stance- Feet start in the shape of an L. Lead foot is two steps forward. Bring your hips back over your back leg and then bend both knees. Seventy percent of the weight is on the back leg and thirty percent is on the front leg. (Guard position Legs in a back stance while hands are up close to the head and elbows close to the body) Sitting Stance- Feet are two shoulder widths apart. Both knees are bent. Weight distribution is fifty percent on each leg. Front Stance Back Stance Sitting Stance Fixed Stance Fixed Stance It is an effective stance to move into for an attack and defense to the side. This stance is similar to the back stance with the following exceptions: 1) The body weigh is distributed on both legs LAKE NORMAN TAEKWONDO AMERICA STUDENT MANUAL PAGE 33

34 evenly; 2) The distance is one-foot step longer. When the foot is advanced, the stance is called a right fixed stance and vice-versa. It is always half facing, both and attack and defense. Closed Stance Feet are together with the knees slightly bent. X-stance From a back stance, back leg will move forward landing with the foot pointing in an angle facing the way that was rotated. Front leg will move behind the back leg with the heel off the ground. Both knees are slightly bent. Cat Stance Starting with the feet together, turn one foot to a 90-degree angle and step out ½ a footstep. There is 90% of the weight on the rear leg and 10% of the weight is on the front leg, both knees are slightly bent. A cat stance is 1 ½ foot lengths or ½ a footstep. L-Stance The feet are together at the heels with the feet shaped like the letter L. Knees are slightly bent and the weight distribution is equal. LAKE NORMAN TAEKWONDO AMERICA STUDENT MANUAL PAGE 34

35 HAND BLOCKS Reverse techniques The non striking hand s leg will end up in the front. Low Block Blocking hand crosses on top in a tight fist. Palm turned towards ear. The opposite hand crosses on the bottom in a tight fist with the back of the knuckles against the back of the shoulder. Top hand swings down and twists, stopping just outside of the knee. Bottom hand pulls back to the top of the belt, twisting at the end. Technique ends in a front stance. High Block Blocking hand starts palm up on the top of the belt. Swings in front of the body, then the face and then over the head, twisting at the end with the palm turned upward. Technique ends in a front stance. Inner Forearm Block Blocking hand starts on the bottom against the opposite shoulder with the palm turned down. The blocking hand swings out to the side, twisting at the very end, with the top of the knuckles even with the top of the forehead. The arm should be at a ninety degree angle. The top hand pulls back to the top of the belt, twisting at the end. Technique ends in a back stance. Double Knife hand Block Back hand reaches out to the side palm open and turned down. Lead hand reaches palm up, to the ear. Lead hand swings out to the side, twisting at the end, palm pointed out. The top of the knuckles are even with the top of the forehead and the arm is bent at a ninety degree angle. The back hand swings towards the body, twisting as the palm comes to rest right by the solar plexus, palm up. This technique will end in a back stance. Square Block Both hands are in a tight fist facing up on the side of the belt with the lead hand placed on top. The lead hand swings out to the side, twisting at the end with the palm turned out. The top of the knuckles is even with the top of the forehead; the arm is at a ninety degree angle. The back hand swings in an upward motion in front of the face and stopping just above the head, twisting at the end with the palm turned out. The arm is bent at a ninety degree angle. This technique will end in a back stance. Outer Forearm Block The fist of the blocking arm is clenched and held underneath the opposite arm, palm up. The opposite fist crosses on top with the thumb against the opposite shoulder. The blocking arm swings out and up so that the arm is bent at a ninety degree angle upon blocking, twisting at the end. The top of the knuckles are even at the top of the forehead. The top hand pulls back to the top of the belt twisting at the end. This technique will end in a front stance Outside Block Blocking hand is in a tight fist with the thumb by the ear on the same side. Opposite hand is straight out in a tight fist, palm down. Blocking hand swings out, LAKE NORMAN TAEKWONDO AMERICA STUDENT MANUAL PAGE 35

36 twisting at the end, blocking with the outer forearm. The opposite hand pulls back to the top of the belt twisting at the end. This technique will end in a sitting or back stance. Twin Outer Forearm Block Both fists start on the sides of the belt with the palms facing up. Both arms will cross in an X in front of the face with palms facing in, then swing the arms out and twist the wrists at the end. The arms are bent at a 90-degree angle and the tops of the knuckles are even with the top of the forehead. The hand crosses on the outside of the block is the same as the foot that is in motion. For example if the left foot is in motion, the left hand will be on the outside. This technique will end in a front stance. Double Fist Block This block is frequently used as a ready position in free sparring, since one can position oneself in a half facing posture and protect the body completely with both hands. It is performed by both arms reaching the same direction straight back in a tight fist. The blocking hand will have palms facing the up and the non-blocking palm will be facing down, the blocking hand performs an outer forearm block and the non-blocking hand comes to rest palm against the solar plexus. This technique will end in a back stance. Reverse Inner Forearm Block- The blocking hand starts on bottom against the opposite shoulder with the palm turned down. The non-blocking hand starts on top against the opposite shoulder with the palm turned down. The blocking hand swings out, twisting at the very end, with the top of the knuckles even with the top of the forehead. The arm should be at a 90-degree angle. The bottom hand pulls back to the top of the belt twisting at then end. The hand that is on the belt will have that leg in the front. The technique will end in a reverse front stance. Hooking Block Blocking hand crosses on top, with the thumb away from the hand fingers curled slightly making the hand look like a c. The Opposite hand crosses underneath palms facing away from the body. The blocking arm swings out and up so that the arm is bent at a ninety degree angle upon blocking, twisting at the end. The top of the knuckles are even at the top of the forehead. The bottom hand pulls back to the top of the belt twisting at the end. Knife Hand Square Block Both hands will have the palms open facing up on the side of the belt with the lead hand placed on top. The lead hand swings out to the side, twisting at the end with the palm turned out. The top of the knuckles is even with the top of the forehead; the arm is at a ninety degree angle. The back hand swings in an upward motion in front of the face and stopping just above the head, twisting at the end with the palm turned out. The arm is bent at a ninety degree angle. Double Inner Forearm Block It is performed by both arms reaching the same direction straight back in a tight fist. The blocking hand will have the palm facing the down. The non-blocking palm will be facing up, the blocking arm performing an inner forearm block and the non-blocking arm coming to rest LAKE NORMAN TAEKWONDO AMERICA STUDENT MANUAL PAGE 36

37 palm down against the opposite elbow. When executed properly one arm looks like an inner forearm block, with the other hand gives support by touching the blocking arm s elbow. Ridgehand Block - Striking hand starts palm open with the thumb touching the little finger. Non striking hand starts in a fist with the palm turned down. Striking hand reaches across the chest and the backs of the knuckles touch the right shoulder blade. Non striking hand reaches across the chest with the backs of the knuckles against the left shoulder blade. Striking hand swings across the chest out to the side stopping when the knuckles are even with the top of the forehead and the striking hand twists until you are blocking with the index finger side of the hand. The non striking hand pulls back to the top of the belt, twisting at the very end. Double Press Block-From a front stance, the front hand reaches in front of you palms facing up, wrist bent at a 90 degree angle, fingertips tight. The back hand reaches just outside the left knee, palm turned down, wrist bent at a 90-degree angle, fingertips tight. Both hands simultaneously swing towards each other, turning palms in as they pass each other, and rotating until they come to rest with the front hand turned palm up, front hand in the front of the chin and the back hand turned palm down, right in front of the groin. X-Block High-In a front stance, both hands start at the belt with the palms up. The hands are brought straight out with the hands crossing just above the wrist near the end. The hand that crosses in the front is the same as the foot that is in front hand facing the leg. C-Block Starting with the feet together, place the hand that will go straight out palm down on the top of the same side of the belt. The hand that will go up starts palm up on top of the same side of the belt. Stepping into a back stance (with the leg that has the hand facing down), the hand that is facing down will have that arm extends out and rests palm up with the elbow against the side of the belt. At the same time, the hand that was facing up reaches over the top of the head and twists, ending with the hand palm up. Try to keep your back as straight as possible and your thumbs spread. Inner Forearm Block Low Block Feet are closed together in a closed stance. Inner forearm arm is straight palm facing toward the leg while the low block arm is bent 90 degrees palm facing the face. Slowing switch position: the Inner forearm arm swings up hand facing the face while the low block arm swings down X-Block Low Twin Elbow Strike Combination The hands load palm up at the belt. The arms come out rapidly and the arms cross at the forearms at belt or groin level. The hand that is the same as the foot in motion will be on the outside. The hand then crosses with the striking arm underneath. As the back leg steps forward and rotates into a backward facing back stance, the LAKE NORMAN TAEKWONDO AMERICA STUDENT MANUAL PAGE 37

38 arms come down rapidly and the elbow strike backwards with both hands ending palm up on the belt. Knife hand X-Block The Block loads with the hand in a knife hand position with the palms up and the arms straight behind the body. The hands then come up in front of the body rapidly, crossing just below the wrist. The arm that is in front is the same as the foot that is in front. This technique will end up in a back stance. Knife Hand X-Block Outside Block Back Fist Combination Outside Block Back Fist Combination- The non blocking hand reaches toward the target. The striking hand is at the ear palm facing toward the target. Non striking hand pulls toward the body with elbow bent at a 90 degree angle as the blocking hand swings across placing the elbow on top of the opposite hands fist. Then cross the arms with the blocking hand on top palm facing away from the face. Swing the blocking hand out to the side striking with the back of the fist as the non striking hand pulls back to the belt with the palm facing up. This technique will end up in a sitting stance. Reverse Knife Hand High Block/ Outside Knife hand Strike - The blocking hand reaches straight out with the palm up while the striking hand loads from the ear, palm facing out. Step forward with leg that has the hand that does the block, the blocking hand moves upward with a straight motion of a high block. The striking hand swings in an outward circle making an inward knife hand strike. The design is to block a technique aimed at the face upward and then strike the attacking limb with the outside knife hand strike. At the end of the technique, the palms of the two hands face each other. This technique will end up in a front stance. Low Block Back Fist Combination The techniques loads with the arms crossed. The hand that is doing the low block will be on top, palm facing the head. The striking hand will be on the bottom, palm facing away from the body. The low block hand swings in a downward arch stopping just above the knee while the opposite hand pulls straight back in a striking motion toward the bridge of the nose of the opponent. The back fist will be facing away the head striking with the back of the knuckles. The focus point is the low block. This technique will end up in a back stance. LAKE NORMAN TAEKWONDO AMERICA STUDENT MANUAL PAGE 38

39 HAND STRIKES Punch Striking hand is closed making a fist, palm up, on the top of the belt. Opposite hand is straight out, palm down. Striking hand extends straight out, hitting with the first two knuckles because they are the largest and strongest, making sure the wrist is straight. Make sure your thumb is tight against the rolled-up finger and does not stick out, or it might get broken. Opposite hand pulls back to the top of the belt, twisting at the end, palm up. Jab Cross Hook Uppercut Jab From a back stance, front hand does a punch. Twisting the hip to the non striking hand. Lead leg s heel is slightly off the ground at the striking point. Lead shoulder should end up close to the side of the chin. Opposite hand on the other side of the chin. Moving head slightly to the side. Cross (Reverse punch)from a back stance, back hand does a punch. Twisting the hip to the non striking hand. Back heel is off the ground at striking point. Back shoulder should end up close to the side of the chin. Opposite hand on the other side of the chin. Moving head slightly to the side. Hook From a back stance, striking arm goes up parallel to the ground. Striking hand moves across the target turning the hip toward the non striking hand. Uppercut From a back stance, bend the knees and striking hand drops down no lower than the chin. Pushing up with the legs and arms going up through the target. Knife hand Striking hand crosses on top to the opposite ear with the palm open, fingers tight and turned to the ear. Opposite hand crosses on bottom, palm down. Knife hand swings out to the side twisting at the end, striking with the fleshy part of the hand. Opposite hand pulls back to the top of the belt, twisting at the end, palm up. This technique ends in a back stance or a Sitting Stance Back fist- Striking hand crosses on top to the opposite ear, palm turned out. Opposite hand crosses on bottom, palm down. Striking hand swings out, arm bent at a 90 degree angle twisting at the end, striking with the back of the knuckles. Opposite hand pulls back to the top of the belt, twisting at the end, palm up. This technique ends in a back stance. Hammer fist- Striking hand is in a tight fist with the thumb pointed down, by the ear. Opposite hand is in a tight fist straight out, palm down. Striking hand swings forward in a downward motion, arm is slightly bent, striking with the pinkie side of the fist. Opposite hand pulls back to the top of the belt, twisting at the end, palm up. This technique ends in a front stance. LAKE NORMAN TAEKWONDO AMERICA STUDENT MANUAL PAGE 39

40 Sideways Hammer fist- Striking hand crosses on top to the opposite ear with a tight fist palms. Palm turned toward the ear. Opposite hand crosses on bottom, palm down. Striking hand swings out to the side twisting at the end, striking with the fleshy part of the hand. Opposite hand pulls back to the top of the belt, twisting at the end, palm up. This technique will end up in a back stance. Ridge hand Strike- The striking hand begins with the palm up on the side of the belt. The fingers are fully extended, with the thumb tucked under the palm. The opposite hand reaches out towards the target, hands closed and palms facing down. The striking hand swings out in an arc, twisting at the end, palm down, striking with the thumb side of the hand. The non striking hand pulls back to the belt palm up. This technique will end in a front stance. Palm Heel The palm heel serves two purposes. It can be used offensively as a striking technique and defensively as a block. Striking/Blocking hand starts beside the belt, fingertips pressed tightly against the top of the palm, knuckles pointing down, wrist bent back. Opposite hand is in a tight fist, straight out, palm down. Striking/Blocking hand thrusts straight out, twisting at the end, hitting with the bottom, or heel of the palm. This technique will end in a front stance. Double Spear hand In the striking hand, the fingers are fully extended, with the thumb across the hand. Begin with the striking hand on top of the belt, palm up. The opposite hand (non striking hand) reaches straight in front, palm open and pointed up. That non striking hand swings palm down with the arm bent at a 90 degree angle stopping when the opposite elbow rests on the back of the knuckles. The striking hand thrusts straight out twisting until the thumb is pointed up, striking with the fingertips. This technique will end in a front stance. Spinning Back fist - In a front stance, cross your back hand on top palms facing out, as your bottom hand crosses on the bottom and palms facing out. As you turn your head to the back side shoulder pick up your back foot as you pivot on your front foot. Rotating 180 degree to your back side and as you land in a front stance swing your top hand out, arm bent at a 90 degree angle twisting at the end, striking with the back of the knuckles. Opposite hand pulls back to the top of the belt, twisting at the end, palm up. This technique will end in a front stance. Reverse Outside Knife hand Strike The striking hand starts palm open with the fingertips resting against the ear. The retracting hand reaches out in a tight fist with the palm turned down. The retracting hand pulls back to the opposite shoulder with the little finger touching the shoulder. The striking hand swings in an arc twisting so that you are looking at the palm of LAKE NORMAN TAEKWONDO AMERICA STUDENT MANUAL PAGE 40

41 your hand. The non striking hand s leg will have that leg in the front. This technique will end up in a reverse back stance. Fixed Stance Punch From a back stance, reach out back hand toward the target palm facing down. Place striking on the front hip palm facing up. As you pick up the front foot and step one foot steps forward, punch out with the striking hand that was by your hip. The opposite hand should be placed back on your back hip. The strike should make impact at the exact time as your front foot lands. This technique will end in a fixed stance. Backward Elbow Strike Place the striking arm and leg away from the target. Back should be facing away from the target. Turn head over shoulder looking at the target. Non striking hand is holding striking hand, which is closed as a fist. Striking Leg steps back toward the target as striking arm swings back toward the target hitting with the back of the arm (Triceps). Be sure not to hit with your elbow. One Handed Spear Hand The striking hand loads with the hand open and the palm facing the ceiling on the belt. The non striking hand closed reaches toward the target. The striking hand then comes out using the tips of the fingers as the striking surface. The target is the throat. The opposite hand retracts to the belt, palm up. This technique will end up in a front stance. Skip Back fist in an X-Stance From a back stance, as you are performing an x-stance, the back hand (the striking hand) starts on the top against the opposite shoulder with the palm turned out. The striking hand swings out to the side, twisting at the very end, striking with the top of the knuckles even with the top of the forehead. The arm should be at a ninety degree angle. The bottom hand pulls back to the top of the belt, twisting at the end. Forward Elbow Strike The striking arm is bent at the elbow with the non striking hand grabbing the striking hand close to the striking arm s shoulder. As you are stepping with the leg with the same arm you are striking with, swing the striking elbow forward across the body striking with the forearm palms facing toward you. You should end up in a front stance with the elbow passing through the target pointing toward the front. Reinforced Elbow Strike Non striking leg is in a front stance while non striking hand reaches out open grabbing opponents head. Striking hand starts off closed on the side of the belt. Non striking hand pulls toward body as striking arm swings forward toward each other, striking with the forearm horizontally. The technique should be done in a Reverse Front Stance. Twin Punch Both fists start at the top of the belt, palms turned up. Your fists simultaneously punch out at a slight arc, coming to rest with the first two knuckles at your opponent s eye level, twisting at the very end. LAKE NORMAN TAEKWONDO AMERICA STUDENT MANUAL PAGE 41

42 Twin Upset Punch Both fists start at the top of the belt palms turned down. Your fists simultaneously punch out toward the center of your opponent s chest, twisting at the very end. Your elbows should come to rest against your ribs. Upset Palm Heel Strike Start with the arm slightly bent, reaching straight behind you, wrist bent at a 90 degree angle, fingertips tight, knuckles pointed down. The opposite hand reaches straight in front, hand in a tight fist, thumb pointed down. The striking hand swings forward, rotating the wrist, and stopping when the palm is level with the chin and pointed up. The opposite hand pulls back to the top of the belt, twisting at the very end. Reverse Upset Elbow Strike The non striking hand reaches straight out in a tight fist with the thumb pointed down. The striking hand is in a tight fist with the thumb pointed down on top of the belt. The striking elbow swings up in front, rotating the wrist, stopping when the elbow is just above the chin. The non striking hand pulls back to the top of the belt, twisting at the very end. Horizontal Punch From a front stance, the striking hand starts in a tight fist, palm up, on top of your belt. The non striking hand starts in a tight fist, palm down, with the arm bent at a 90-degree angle in front of your chest. The hands simultaneously switch positions as the striking hand punches, coming to rest with the arm at the 90-degree angle in front of your chest and the non striking hand pulling back to the top of your belt. Reinforced Upset Punch The striking hand loads at the palm down while the opposite hand reaches toward the target. The striking hand then travels straight up to the chin rotating the punch at the last moment. The opposite hand retracts to the opposite shoulder. You should end up in a back stance. Downward Knife hand Strike The arms are crossed with the striking hand on top, with the palms open facing the ear. The non striking hand is closed palms facing away from the body. The striking hand comes out in a downward circular motion with the edge of the hand striking toward the target s collar bone twisting at the end. The opposite hand pulls back to the belt twisting with the palms up, moving the front leg back to an L stance. Reverse Fix Stance Punch The non striking hand is closed reaches out toward the target palm facing down. The striking hand is closed from the belt palm facing up. As the non striking leg steps forward into a back stance, the striking hand punches out toward the target. LAKE NORMAN TAEKWONDO AMERICA STUDENT MANUAL PAGE 42

43 Hand Grab From a punch with the same leg front stance, the back hand reaches out in front of the striking hand s knuckles without grasping it. Simultaneously, the back leg moves to the front leg, shoulder width apart with both legs turned sideways. The striking arm moves toward the student, bending the arm in a 90-degree angle. When completed, the right forearm should be parallel to the front of the room. Twin Upset Palm Heel Strike The block loads with the hands in position for a palm heel strike with the palms down and the arms straight behind the body. The hands then come up in front of the body rapidly using both hands to strike under the chin with the palms of the hand. Twin Grab Both hands load palms open on the side of the belt facing the ceiling. As the hands move toward the target, they rotate and simulate the grabbing of the rear of the head from the front. This technique will end up in a front stance. Twin Grab Knee Strike Reverse Spear Hand Low Reverse Spear Hand Low The striking hand is loaded from the belt in a knife hand position with the palm facing down. The non-striking hand is closed and is reaching toward the target. As the foot shifts into position, the hand that was out retracts to the shoulder, fist facing up, while the striking hand moves out toward the groin, rotating at the end. The hand that is on the shoulder will have that leg in the front. This technique is done in a front stance. Reverse Ridge Hand The striking hand begins with the palm up on the top of the belt. The fingers are fully extended, with the thumb tucked under the palm. The opposite hand reaches straight out in front, palm open and pointed up. The non striking hand will pull toward the body bending the elbow 90 degrees until the arm is across the body. The striking hand swings out in an arc, twisting at the end, palm down, striking with the thumb side of the hand. The non striking hand should be underneath the striking hand s elbow. This technique will end up in a front stance. Flying Side Kick From and Starting from a Double Knife Hand Block From a double knife hand block take two steps like you are running. The leg that starts off from behind will do a jump #2 side kick. As you land in a back stance with the opposite leg in front reach back and chamber for a double knife hand block. This techniques ends with a double knife hand block in a back stance. LAKE NORMAN TAEKWONDO AMERICA STUDENT MANUAL PAGE 43

44 KICKS Front Kick- Bring your knee up pointing it at the target. Kick out, striking with the ball of the foot. Pull back to the starting position. Place your foot down. (The kick should go more forward than up) Side Kick- Pivot your base foot (turning the non kicking leg s foot the opposite way of the kick). Chamber your kicking leg (knee close to the chest and heel pointing to the target). Kick out and strike with the bottom heel of the foot. Chamber the knee back. Place your foot down. (The kick s power will be in a straight line instead of in a circular motion) Crescent Kick (Inside out) Swing the kicking leg in a wide circular motion (from the inside out). Strike with the outside edge of the foot. (Inverse Crescent kick swing the leg from the outside to the inside striking with the inside edge of the foot) Round Kick Pivot the base foot, pointing the heel at your target. Bring the kicking leg around with the knee bent and pointing towards the target. Kick out striking with the ball of the foot or the instep and moving only the lower half of the leg. Retract the lower half of the leg bringing the heel back to your hip. Put your foot down. Spinning Crescent Kick (Most spin kicks you will rotate to the back side striking with the back foot and pivoting on the front foot) From a back stance, twist the upper body, looking over your back shoulder. Pivot on the ball of the front foot. Swing your back leg around in a wide arc striking with the outside edge of the foot in one quick motion. You should come to rest in the same back stance that you start in. Spinning Side Kick From a back stance, chamber the rear leg and spin backward 180 degrees on the front foot. As soon as your 180 degree spin is completed, you should extend your leg out striking with the outside edge of the heel. When you set your kicking leg down, you should be in an opposite back stance from which you started. The spinning side is will be the only spinning kick that will land in the front with the kicking leg. (A reminder, most spin kicks you will rotate to the back side striking with the back foot and pivoting on the front foot) #1 Kicks Kicking with the front leg. #2 Kicks Kicking with the back leg. #3 Kicks Moving the back leg first and then kicking with the front leg. JUMP KICKS A jump kick is performed with either motion from the spot or several motions while running; the former is most practical at a close distance, the latter at further distances. The following principles must be observed with all jumping kicks: The kick must be executed when the body reaches the apex of the jump. With a few exceptions, the back must be straight at the moment of impact. The non-kicking foot must be tucked and not drooped at the moment of impact. Immediately after kicking, resume a good posture and balance. Proper stance must be regained at the moment of landing. Example Jump Front Kick - # 3 - From a back stance, the back knee is raised to add momentum then the front leg is brought up, aiming the knee at the target, kicking out, striking with the ball of the foot, pull the kicking foot back and finally landing. Example Jump Round Kick - # 2 From a back stance, as you jump rotate the hip, back knee and foot around using the jumping momentum then pointing the kicking knee at the target. Kick out LAKE NORMAN TAEKWONDO AMERICA STUDENT MANUAL PAGE 44

45 striking with the ball or the instep of the foot and moving only the lower half of the leg. Make sure to retract the lower half of the leg, bringing the heel back to the hip before landing. Example Jump Side Kick - # 1 From a back stance, as you jump chamber your front knee to your chest pointing your foot at the target. Kick out striking with the heel, retracting the kicking leg and land. (# 3 Jump side kick is done like a skip side kick) Hook Kick From a back stance, chamber the kicking leg as if you are about to perform a side kick. Once you have spotted your target kick slightly to the outside of the target, and hook your foot and knee through the target. Make sure you retract your kicking leg to your hip at the end of the technique. Twist Kick From a back stance, swing the back leg in and out curved line with the foot vertical to the target, striking with the ball of the foot. Axe Kick From a back stance, swing the striking leg to the side in a circular motion with the knees bent. Once the knee reaches the target extend foot over the target and drop the leg with knees slightly bent on top of the target, striking with the heel or the ball of the foot. Never completely straighten leg due to hyperextension of the knees. Spinning Hook Kick From a back stance, chamber the back leg and spin backwards as if you are about to perform a spin side kick. Once you have spotted your target kick slightly to the outside of the target and hook your foot and knee through the target. Make sure you retract your kicking leg to your hip at the end of this technique. Make sure the striking leg lands in the back. Spinning Heel Kick From a back stance, twist the upper body, looking over your back shoulder. Pivot on the ball of the front foot. Swing your back leg around in a wide arc, striking with the heel in one quick motion. You should come to rest in the same back stance that you started in. JUMP SPIN KICKS All jump spin kick have the same criteria as spinning kicks. Always rotate backwards and striking with the back leg. Jump Spinning Side Kick From a back stance, chamber the rear leg and jump and spin backward 180 degrees. As soon as your 180 degree spin is completed you should extend your leg out striking with the outside edge of the heel. When you land you should be in an opposite back stance from which you started. Jump Spinning Hook Kick From a back stance, chamber the back leg, jump and spin backward 180 degrees as if you are about to perform a jump spin sidekick. Once you have spotted your target kick slightly to the outside of the target, and hook your foot through the target. Make sure you retract your kicking leg to your hip at the end of this technique. Jump Spinning Crescent Kick From a back stance, jump and spin backward 180 degrees swinging the kicking leg in a wide arc, with the knee slightly bent, striking with the outside edge of the foot. Jump Spinning Heel Kick From a back stance, the back knee is raised to add momentum as you jump off the front leg turning forward, then the front leg is brought up and around swinging the kicking leg in a wide arc, striking with the heel. 360 KICKS (All 360 kicks will kick with the front leg and move the back leg first) 360 Jump Front Kick From a back stance, the back knee is raised to add momentum as you spin LAKE NORMAN TAEKWONDO AMERICA STUDENT MANUAL PAGE 45

46 backward like you are doing a spin kick. As you rotate and see your target jump off the base foot (the foot that was on the ground), aiming the front knee at the target, kicking out, striking with the ball of the foot, pulling the kicking foot back and finally landing. 360 Jump Round Kick From a back stance, the back knee is raised to add momentum as you spin backward like you are doing a spin kick. As you rotate and see your target jump off the base foot (the foot that is on the ground), pointing the knee at the target (like a round kick), kicking out striking with the ball (or the instep) and moving only the lower half of the leg, retracting the lower half of the leg bringing the heel back to the hip, and finally landing. Butterfly Kick (360 Inverse Crescent Kick) From a back stance, bend and lift the back knee while you are jumping and spinning backwards off of the front leg. Swing the front leg in a wide arc, striking with the inside of the foot. 360 Side Kick From a back stance, the back knee is raised to add momentum as you move the back leg forward. Jumping off the base leg (the leg that is on the ground), and spin backwards like you are doing a spin side kick, chambering the kicking leg like a spin side kick, kick out striking with the heel, retract the kicking leg and land. 360 Hook Kick From a back stance, the back knee is raised to add momentum as you move the back leg forward. Jumping off the base leg (the leg that is on the ground), and spin backwards like you are doing a spinning hook kick, chamber your knee and kick out slightly to the outside of the target, like a hook kick once you have spotted your target. Hook your foot through the target. Make sure you retract your kicking leg to your hip at the end of this technique and landing behind you. 360 Crescent Kick - From a back stance, the back knee is raised to add momentum as you move the back leg forward. Jumping off the base leg (the leg that is on the ground), and spin backwards like you are doing a spinning crescent kick, swinging the kicking leg in a wide arc, with the knees slightly bent, striking with the outside edge of the foot landing behind you. 360 Heel Kick - From a back stance, the back knee is raised to add momentum as you move the back leg forward. Jumping off the base leg (the leg that is on the ground), and spin backwards like you are doing a spinning heel kick, swinging the kicking leg in a wide arc, with the foot sideways striking with the heel and landing behind you. Hook Kick Round Kick Combination Kicking leg executes a hook kick. Before kicking leg drops down after hooking the foot, kicking leg executes a round kick before dropping the leg. Front Leg Dragging Kick (Front, Round, Side, Twist, Hook, Axe) Lead leg chambers for kick. As you execute the kick the base leg pushes body forward toward the target. As the body stops moving the kicking leg should be done with the kick. Example Dragging side kick. Lead leg chambers knee toward body preparing for a side kick. As you execute the side kick the base leg pushed the body and kicking leg toward the target. Kicking leg should be fully extended when the kicking leg reaches the target. Round Kick 360 Kick Combination (Front, Round, Inverse/Butterfly) Execute a round kick with leg #1 to drive partner back and to use the momentum to turn body around like you are executing a spin kick. After executing the round kick place kicking leg down sideways and use the momentum to execute a 360 kick.. LAKE NORMAN TAEKWONDO AMERICA STUDENT MANUAL PAGE 46

47 WRIST LOCKS Jujitsu - Jujitsu program focuses on standing joint locks and control holds. There are a total of 8 standard locks. The holds start off with the opponent grabbing your wrist. This will eventually lead to a shirt grab, a punch, a wild swing and then a weapon. Several things to remember while doing the wrist lock: Add a distraction before attempting the locks will make it more effective. While someone is performing a lock on you remember to relax it will hurt less. When the lock is to much to bear remember to tap. (Tapping means to take your non hurt hand and repeatedly tap any part of your body so your partner will know to stop) All locks are done in a circular motion Remember to never stay in one place Some people are immune to the locks Go slow with the locks at first until both you and your partner are comfortable Proper techniques are far better then speed. To start to understand the locks we will start with you opponent grabbing your wrist. Locks 1 & 2 are a straight ahead grab with the thumbs ups. Exp. Opponent uses their right hand and grabs your left wrist with their thumbs on top. Locks 3 & 4 are a straight ahead grab with the thumbs down. Exp. Opponent uses their right hand and grabs your left wrist with their thumbs facing down. Locks 5 & 6 are a grab across the body with the thumbs ups. Exp. Opponent uses their right hand and grabs your right wrist with their thumbs on top. Locks 7 & 8 are a grab across the body with the thumbs down. Exp. Opponent uses their right hand and grabs your right wrist with their thumbs facing down. Wrist Lock # 1: Opponent grabs your wrist straight ahead. With the wrist that is being grabbed, take your hand and grab your opponent s wrist. Take your other hand; grab the back side of the opponent s hand that grabbed your wrist. This should cause your opponent to bend their wrist. Using your hand that grabbed your opponent s wrist pull their forearm towards you, which should cause their elbow to bend. Using the hand that is holding the back side of your opponent s hand push the top part of the hand toward your opponent s elbow twist their hand. This should cause their fingers to point up and then towards their face and then down toward the ground. Wrist Lock # 2 = Opponent grabs your wrist straight ahead. With the wrist that is being grabbed, take your hand and turn your palm up. Take your other hand and reach under opponent s hand that grabbed your wrist and grab their thumb with your fingers. Your thumb should be on the back side of their hand. LAKE NORMAN TAEKWONDO AMERICA STUDENT MANUAL PAGE 47

48 Pull their thumb away from your wrist that is being grabbed while you pull your wrist away. Take the hand that was grabbed and place it on the back side of their hand. As you twist their hand, in a circular motion push the back side of their hand towards them, then to the outside of their shoulder and then towards your hip. Wrist Lock # 3 = Opponent grabs straight ahead with thumbs down. With the hand that is not being grabbed, trap your opponent s hand that is grabbing your wrist. You want your fingers to be on top of your opponent s back of the hand while their fingers are underneath your palm. Pull your opponent s hand across your body toward your opposite shoulder while your elbow (the arm that was grabbed) goes toward their elbow (the arm that grabbed your wrist). As you rotate your opponent s fingers toward the ceiling take your elbow and slightly push their elbow. Take your elbow and rotate it over your opponent s arm, trapping their elbow underneath your arm pit. Keep your opponent s hand higher than their shoulder lower their arm by putting weight on his arm. Squeeze your opponent s arm tight with your elbow and rotate your hip, body to your back side putting pressure on their elbow. Wrist Lock # 4 Opponent grabs straight ahead with thumbs down. With the hand that is being grabbed, pull it to the outside of your partner s hand. Take your other hand and grab your opponent s hand with your thumb center on the back side of your opponent s hand and your fingers wrapped around on the palm of their hand. With the hand that is being grabbed, pull it out of your opponents hand and LAKE NORMAN TAEKWONDO AMERICA STUDENT MANUAL PAGE 48

49 grab your opponent s hand with your thumbs between on the back side of their hand and your fingers are wrapped around the thumb. Take your thumbs and push the back side of their hand, this will cause your opponent s wrist to be bent and with their fingers pointing up. Your opponent s palm should be facing them. Take the hand that is closest to your opponent s thumbs and wrap your hand around your opponent s thumb and the pointer finger, while your other hand moves to your opponent s elbow so it does not elbow you. Drive your opponent s hand under neither their armpit towards the front of their body. Than place their elbow against your body. Pull their hand toward their elbow that is against your body. Wrist Lock # 5 Your opponent grabs you across with the thumbs up. The hand that is not being grabbed traps your opponents hand that is grabbing yours with your fingers on the back of their hand and your palm on top of their fingers. With the hand that is being grabbed swings to the outside of your opponent s wrist then continues over the wrist and then to the inside of the wrist. Once your hand has completely gone 360 degrees around your opponent s wrist, turn your palm up and pull it across your opponent s body. Once your opponent moves slightly take your finger and pull your opponent s elbow down where the forearm is parallel to the ground. Keeping your opponent s arm parallel to the ground pull the forearm down to the ground. Wrist Lock # 6 Your opponent grabs you across with the thumbs up. With the hand that is being grabbed rotate the hand in a circular motion like you are going to wave at the person from the outside in. Take your other hand and grab your opponent s hand that grabbed you causing the thumb and the pinky to fold towards each other. When squeezing the hand together make sure the hand that is grabbing the thumbs is right below the second joint of the thumb. Take your hand that was grabbed and push toward the thumb. You are trying to scissor the thumb causing the top of the thumb to move in one direction while the bottom part of the hand to move the other direction. LAKE NORMAN TAEKWONDO AMERICA STUDENT MANUAL PAGE 49

50 Wrist Lock # 7 Your opponent grabs you across with the thumb down. With the hand that is being grabbed rotate the hand in a circular motion like you are going to wave at the person from the outside in. Take your other hand and grab your opponent s hand that grabbed you causing the thumb and the pinky to fold towards each other. When squeezing the hand together make sure the hand that is grabbing the thumbs is right below the second joint of the thumb. Take your hand that was grabbed and push toward the thumb. You are trying to scissor the thumb causing the top of the thumb to move in one direction while the bottom part of the hand to move the other direction. Wrist Lock # 8 Your opponent grabs you across with the thumb down. With the hand that is being grabbed push it under your opponent s arm causing your opponent s elbow to bend upward. Take your other hand and reach around and grab your opponent s hand. Your thumb should be against the web between your partner s thumb and the pointer finger, while the other fingers are wrapped around the pinky side of the hand. Take the hand that was grabbed and grab the opponent s hand like you are shaking the hand and squeeze it. Now rotating their hand in a circular motion both upward and toward their body like turning a cork screw. LAKE NORMAN TAEKWONDO AMERICA STUDENT MANUAL PAGE 50

51 FORMS (PATTERNS) HYUNGS There are a total of twenty-four patterns, forms, hyungs in Taekwondo. Patterns are various fundamental movements, most of which represent either attack or defense techniques, set to a fixed and logical sequence. Each pattern is a simulated fight designed to enable a person to practice fight" multiple opponents without breaking the rhythm of the techniques, or losing the balance necessary to deliver effective blows. The student systematically deals with several imaginary opponents under various conditions, using several attacking and blocking tools from different directions. Pattern practice enables the student to go through many fundamental movements in series, to develop sparring techniques, improve flexibility of movements, master body shifting and build muscles and breath control, develop fluid and smooth motions, and gain rhythmical movements. All the forms are different, and more complicated as you advance in rank. There are certain basic elements common to all patterns: Each pattern begins and ends at the same point. Correct stance and facing must be maintained at all times. The muscles should be either tensed or relaxed at the proper moments during the course of the pattern. Each pattern should be performed with graceful and rhythmic movement. Each movement in the form has a particular meaning, whether it is a block, kick, strike or step. At the end of the form, the last foot to move returns to the ready stance. Reverse Technique- Whichever leg is in front, opposite arm executes technique. Kicks in forms should be performed at heights compatible to students ability. The Reason for 24 Patterns The life of a human being, perhaps 100 years, can be considered as a day when compared with eternity. It is evident that no one can live more than a limited amount of time. Nevertheless, most people foolishly enslave themselves to materialism as if they could live for thousands of years. And some people strive to bequeath a good spiritual legacy for coming generations; this way they gain immortality. Obviously, the spirit is perpetual while material is not. Therefore, what we can do to leave behind something for the welfare of mankind is, perhaps, the most important thing in our lives. The 24 patterns represent 24 hours, one day, or all of my life. (Paraphrased from General Choi Hong Hi) LAKE NORMAN TAEKWONDO AMERICA STUDENT MANUAL PAGE 51

52 WHITE BELT What are Stripes? Stripes are mini goals between belts. Stripes are required for all colored belts to advance to the next belt. Every belt has 4 black stripes that are needed before testing for your next belt. Stripe requirements for each level are outlined in the student manual. Any changes to stripe requirements will be posted outside the classroom at the Taekwondo School. Please ask for help if you are unsure of the requirements. When can I earn a stripe? Stripes can be earned during student s current rank or age class as well as sparring and family class. Students are not allowed to earn stripes in a lower rank or a lower age class. Students who have just tested and earned a new belt are not allowed to test for their first stripe on a new belt for two weeks. This will give students adequate time to learn the material verses rushing through the stripes. Students are only allowed one black stripe per day. A White stripe or Sparring stripe can be earned the same day as the black stripe. If the instructors have time they will test students during class. Students can also test for their stripe after class with a qualified instructor unless an instructor has notified the student they need more practice. To test for a stripe at the end of class, a student must have their progress report and politely ask a qualified instructor to test them on their material. What happens when I test for a stripe? If the student performs their material for that stripe to the instructor s satisfaction the instructor will write down that they got their stripe on their progress report. If the student does not receive the stripe, the instructor will write down what the student needs to work on. What do the different notes on the progress report mean? Notes under student s name: What the student can improve on from their previous testing Date: The date when the instructor tested student for the stripe Number under the Stripe#: What stripe the student was tested on Notes under the Comments/Suggestions/ Homework. What the students needs to work on to achieve their next stripe. Mark under 1, 2 or 3? This represents the number of corrections a student needs to make to the material before receiving stripes. When are students are not allowed to test for a stripe? If students are not at their specific class, two weeks after receiving a new belt, students who misbehave, do not have correct attire, forgets equipment (for example: gear, board, groin protector), forget to bring their progress sheet, or are late for class are not allowed to test for a stripe. Once a student gets a stripe he/she will have to wait one week before they can get their next stripe. The exception is the last two weeks before testing and if a parent signs off that the student has practiced 5 separate occasions. Who can give out stripes? Level 2 Red Collars (thick red stripe) can give stripes to White through Sr. Green. Level 3 & 4 Black Collars can give stripes to all Ranks. Level 2, 3, & 4 can also replace progress report sheets if lost. A student will not be allowed to test for a stripe on the same day they ask for a progress report sheet to be replaced or if they do not have their belt. LAKE NORMAN TAEKWONDO AMERICA STUDENT MANUAL PAGE 52

53 What is the White Stripe? A white stripe represents a student s ability to spar or put on their gear on time. Students 4 & 5 years old will have to be able to put their gear on in 3 minutes or less, ages 6 & 7 will have 2:45 minutes or less, ages 8 & 9 will have 2:30 minutes or less, ages 10 and older will have 2:00 minutes or less. Orange Belt through Sr. Green receives a white stripe when they are able to put on their gear in the approved amount of time. Purple belt through Sr. Red can receive a white sparring stripe by putting their gear on in time as well as other requirements. For their sparring stripe, they have to spar in a certain amount of classes before they can get the white stripe. At purple belt, they only need to spar in 4 classes to be able test for the stripe. At senior purple it is 5, and continues to go up by 1 class each belt. Once they have enough classes, the next time they take a class where they spar, they should tell the instructor teaching class that they are ready to test for their stripe. While they spar, the instructor will watch them. If the instructor decides they are proficient for their rank and age, they may get their sparring stripe. Simply having enough classes does not qualify a student for the sparring stripe. They may need to test multiple times just like they do for black and colored stripes. What are Colored stripes? If a student is having trouble with those 4 stripes they have the option of switch to an 8 stripe program which divides up the stripe requirements to make it simpler. A student on the 8 stripe program will have 4 black stripes and 4 colored stripes. They are allowed to receive two stripes per day. A number 8 will be placed on both sides of their belt. White to Yellow Belt has 4 black stripes Orange to Sr. Red Belt has 4 black and 1 White Stripe White to Yellow Belt Stripes 1st Stripe: Stances (Front, Back, Sitting, and Ready) Kicks (Front, Side, and Crescent) 2nd Stripe: Blocks (High/ Front Stance, Low/ Front Stance, & Inner Forearm / Back Stance), Strikes (Knife Hand/ Back or Sitting Stance, Back Fist/ Back Stance, Hammer Fist/ Front Stance, Punch/ Front Stance) Adults (Jab/ Back Stance, Cross/Back Stance, Upper cut/back Stance, Hook/ Back Stance, & Sideways Hammer Fist/ Back Stance) 3rd Stripe: Ki-Bon Pattern 4th Stripe: One Step (Jr. 1, 2, & 3) (Adults (1-5) & Turn in Tenets Sheet Ready Stance A(Junbi) and know the Tenet's Meaning White: Perform the exercise for the cycle (The 8 stripes are in the back of the manual) READY (JUNBI) STANCES FOR FORMS Ready Stance A Feet are shoulder width. Arms are in a circle with the fists in front of the knot on your belt. Front Stance- Start with the feet shoulder width apart, stepping forward 3 foot steps with either leg. The Front knee is bent over the toe. The back leg is straight and the thigh and calf muscles are locked to gain stability. With both feet facing forward, your torso remains perpendicular to the ground. Sixty percent of the weight is on the front leg and forty percent of the weight is on the back leg. Back Stance- Feet start in the shape of an L. Lead foot is two steps forward. Bring your hips back over your back leg and then bend both knees. Seventy percent of the weight is on the back leg and thirty LAKE NORMAN TAEKWONDO AMERICA STUDENT MANUAL PAGE 53

54 percent is on the front leg. (Guard position Legs in a back stance while hands are up close to the head and elbows close to the body) Sitting Stance- Feet are two shoulder widths apart. Both knees are bent. Weight distribution is fifty percent on each leg. Front Stance Back Stance Sitting Stance KICKS Front Kick- Bring your knee up pointing it at the target. Kick out, striking with the ball of the foot. Pull back to the starting position. Place your foot down. (The kick should go more forward than up) Side Kick- Pivot your base foot (turning the non-kicking leg s foot the opposite way of the kick). Chamber your kicking leg (knee close to the chest and heel pointing to the target). Kick out and strike with the bottom heel of the foot. Chamber the knee back. Place your foot down. (The kick s power will be in a straight line instead of in a circular motion) Crescent Kick (Inside out) Swing the kicking leg in a wide circular motion (from the inside out). Strike with the outside edge of the foot. (Inverse Crescent kick swing the leg from the outside to the inside striking with the inside edge of the foot) BLOCKS Low Block Blocking hand crosses on top in a tight fist. Palm turned towards ear. The opposite hand crosses on the bottom in a tight fist with the back of the knuckles against the back of the shoulder. Top hand swings down and twists, stopping just outside of the knee. Bottom hand pulls back to the top of the belt, twisting at the end. Technique ends in a front stance. High Block Blocking hand starts palm up on the top of the belt. Swings in front of the body, then the face and then over the head, twisting at the end with the palm turned upward. Technique ends in a front stance. Inner Forearm Block Blocking hand starts on the bottom against the opposite shoulder with the palm turned down. The blocking hand swings out to the side, twisting at the very end, with the top of the knuckles even with the top of the forehead. The arm should be at a ninety degree angle. The top hand pulls back to the top of the belt, twisting at the end. Technique ends in a back stance. Low Block High Block Inner Forearm Block LAKE NORMAN TAEKWONDO AMERICA STUDENT MANUAL PAGE 54

55 STRIKES Punch Striking hand is closed making a fist, palm up, on the top of the belt. Opposite hand is straight out, palm down. Striking hand extends straight out, hitting with the first two knuckles because they are the largest and strongest, making sure the wrist is straight. Make sure your thumb is tight against the rolled-up finger and does not stick out, or it might get broken. Opposite hand pulls back to the top of the belt, twisting at the end, palm up. Jab Cross Hook Uppercut Jab From a back stance, front hand does a punch. Twisting the hip to the non-striking hand. Lead leg s heel is slightly off the ground at the striking point. Lead shoulder should end up close to the side of the chin. Opposite hand on the other side of the chin. Moving head slightly to the side. Cross From a back stance, back hand does a punch. Twisting the hip to the non-striking hand. Back heel is off the ground at striking point. Back shoulder should end up close to the side of the chin. Opposite hand on the other side of the chin. Moving head slightly to the side. Hook From a back stance, striking arm goes up parallel to the ground. Striking hand moves across the target turning the hip toward the non-striking hand. Uppercut From a back stance, bend the knees and striking hand drops down no lower than the chin. Pushing up with the legs and arms going up through the target. Knife hand Striking hand crosses on top to the opposite ear with the palm open, fingers tight and turned to the ear. Opposite hand crosses on bottom, palm down. Knife hand swings out to the side twisting at the end, striking with the fleshy part of the hand. Opposite hand pulls back to the top of the belt, twisting at the end, palm up. This technique ends in a back stance or a Sitting Stance Back fist- Striking hand crosses on top to the opposite ear, palm turned out. Opposite hand crosses on bottom, palm down. Striking hand swings out, arm bent at a 90 degree angle twisting at the end, striking with the back of the knuckles. Opposite hand pulls back to the top of the belt, twisting at the end, palm up. This technique ends in a back stance. Hammer fist- Striking hand is in a tight fist with the thumb pointed down, by the ear. Opposite hand is in a tight fist straight out, palm down. Striking hand swings forward in a downward motion, arm is slightly bent, striking with the pinkie side of the fist. Opposite hand pulls back to the top of the belt, twisting at the end, palm up. This technique ends in a front stance. LAKE NORMAN TAEKWONDO AMERICA STUDENT MANUAL PAGE 55

56 Sideways Hammer fist- Striking hand crosses on top to the opposite ear with a tight fist palms. Palm turned toward the ear. Opposite hand crosses on bottom, palm down. Striking hand swings out to the side twisting at the end, striking with the fleshy part of the hand. Opposite hand pulls back to the top of the belt, twisting at the end, palm up. This technique will end up in a back stance. Ki-Bon: 14 Movements (Beginning Form) Ready Stance A 1. Left Low Block Left Front Stance 2. Right Punch Middle Right Front Stance 3. Right Low Block Right Front Stance 4. Left Punch Middle Left Front Stance 5. Left Inner Forearm Block Left Back Stance 6. Right Punch Middle Right Front Stance 7. Left High Block Left Front Stance 8. Right Reverse Punch (Yell) Left Front Stance 9. Right Inner Forearm Block Right Back Stance 10. Left Punch Middle Left Front Stance 11. Right High Block Right Front Stance 12. Left Reverse Punch (Yell) Right Front Stance 13. Left Knife Hand Strike Middle Sitting Stance 14. Right Knife Hand Strike Middle Sitting Stance LAKE NORMAN TAEKWONDO AMERICA STUDENT MANUAL PAGE 56

57 ONE-STEP SPARRING One-step sparring is the most controlled method of sparring in which students practice fighting combinations with a stationary opponent. One-step sparring teaches students how to hit critical target areas on the human body, encourages students to use a wide variety of fighting techniques, develops physical control of these techniques, and teaches students the proper distance from a target that a technique should be executed. White, Yellow and Orange belts are required to learn pre-arranged onesteps as part of their training. Higher ranks frequently use one-steps to practice strikes, grasps, holds, take downs and other techniques not allowed under the rules of sparring. RULES OF ONE-STEP SPARRING: Both students assumes a Back stance, The student that yells attack! is the defender. The attacker will then punch at the defender s nose without making contact. (Students of Green belt and above may substitute the right punch for other techniques.) The attacker does not move for the remainder of the exercise unless he/she is in danger of being struck The defender will then execute the pre-arranged fight techniques. The defender does not strike any vital areas of the attacker. The defender should lightly use any block required to deflect the attacker s technique. After the defender is finished with his/her technique, both partners should return to a back stance. Now, role reverses. The former defending student becomes the attacker. Students repeat this procedure until they are told by the instructor to stop. If all one-steps are completed, students are to start over until stopped by an instructor. When the instructor calls a halt, you should shake your partner s hand and thank him/her. Thank you, Sir (or Ma am)! is appropriate. White Belt One-Steps (Jr. s 1 3/ Adults 1-5) 1. Lead hand high block, back hand punch (cross), step front foot back, other leg front kick (Yell) 2. Lead hand inner forearm black, lead hand back fist, lead leg (#1) side kick (Yell) 3. Crescent kick block, other leg side kick, lead hand knife hand strike (Yell) 4. Front kick, step to side, other leg side kick, lead hand sideways hammer fist strike, back hand punch (cross) (Yell) 5. Crescent kick block, other leg front/side kick combination, lead hand back fist strike, back hand punch (cross) (Yell) LAKE NORMAN TAEKWONDO AMERICA STUDENT MANUAL PAGE 57

58 YELLOW BELT SKILLS Yellow Belt to Orange Belt 1st Stripe: Kicks (Round, Spin Side, and Spin Crescent) Hand Blocks (Double Knife Hand/ Back Stance, Square /Back Stance, Outer forearm/ Front Stance, and Outside/ Sitting or Back Stance) (Adults Ridge Hand Strike/ Front Stance) 2nd Stripe: Know the Name of Pattern (Dan Gun), Number Movements 21, and Meaning (Named after Dan-Gun, legendary founder of Korea, in the year 2333 BC) Perform Dan Gun up to the 2 nd set of Square Block Punch 3rd Stripe: One Step (Jr. 1-3), (Adult 1-5) 4th Stripe: Perform all of Dan-Gun Pattern & turn in Tenets Sheet White: Perform the exercise for the cycle KICKS Round Kick Pivot the base foot, pointing the heel at your target. Bring the kicking leg around with the knee bent and pointing towards the target. Kick out striking with the ball of the foot or the instep and moving only the lower half of the leg. Retract the lower half of the leg bringing the heel back to your hip. Put your foot down. Spinning Crescent Kick (Most spin kicks you will rotate to the back side striking with the back foot and pivoting on the front foot) From a back stance, twist the upper body, looking over your back shoulder. Pivot on the ball of the front foot. Swing your back leg around in a wide arc striking with the outside edge of the foot in one quick motion. You should come to rest in the same back stance that you start in. Spinning Side Kick From a back stance, chamber the rear leg and spin backward 180 degrees on the front foot. As soon as your 180 degree spin is completed, you should extend your leg out striking with the outside edge of the heel. When you set your kicking leg down, you should be in an opposite back stance from which you started. The spinning side is will be the only spinning kick that will land in the front with the kicking leg. (A reminder, most spin kicks you will rotate to the back side striking with the back foot and pivoting on the front foot) BLOCKS Double Knife hand Block Back hand reaches out to the side palm open and turned down. Lead hand reaches palm up, to the ear. Lead hand swings out to the side, twisting at the end, palm pointed out. The top of the knuckles are even with the top of the forehead and the arm is bent at a ninety degree angle. The back hand swings towards the body, twisting as the palm comes to rest right by the solar plexus, palm up. This technique will end in a back stance. Square Block Both hands are in a tight fist facing up on the side of the belt with the lead hand placed on top. The lead hand swings out to the side, twisting at the end with the palm turned out. The top of the knuckles is even with the top of the forehead; the arm is at a ninety degree angle. The back hand swings in an upward motion in front of the face and stopping just above the head, twisting at the end with the palm turned out. The arm is bent at a ninety degree angle. This technique will end in a back stance. Outer Forearm Block The fist of the blocking arm is clenched and held underneath the LAKE NORMAN TAEKWONDO AMERICA STUDENT MANUAL PAGE 58

59 opposite arm, palm up. The opposite fist crosses on top with the thumb against the opposite shoulder. The blocking arm swings out and up so that the arm is bent at a ninety degree angle upon blocking, twisting at the end. The top of the knuckles are even at the top of the forehead. The top hand pulls back to the top of the belt twisting at the end. This technique will end in a front stance Outside Block Blocking hand is in a tight fist with the thumb by the ear on the same side. Opposite hand is straight out in a tight fist, palm down. Blocking hand swings out, twisting at the end, blocking with the outer forearm. The opposite hand pulls back to the top of the belt twisting at the end. This technique will end in a sitting or back stance. STRIKES Ridge hand Strike- The striking hand begins with the palm up on the side of the belt. The fingers are fully extended, with the thumb tucked under the palm. The opposite hand reaches out towards the target, hands closed and palms facing down. The striking hand swings out in an arc, twisting at the end, palm down, striking with the thumb side of the hand. The non-striking hand pulls back to the belt palm up. This technique will end in a front stance. Dan-Gun: 21 movements (Dan-Gun, the legendary founder of Korea in the year of 2333 BC) Ready Stance A 1. Left Double Knifehand Block Left Back Stance 2. Right Punch High Right Front Stance 3. Right Double Knifehand Block Right Back Stance 4. Left Punch High Left Front Stance 5. Left Low Block Left Front Stance 6. Right Punch High Right Front Stance 7. Left Punch High Left Front Stance 8. Right Punch High (Yell) Right Front Stance 9. Left Square Block Left Back Stance 10. Right Punch High Right Front Stance 11. Right Square Block Right Back Stance 12. Left Punch High Left Front Stance 13. Left Low Block Left Front Stance 14. Left High Block Left Front Stance 15. Right High Block Right Front Stance 16. Left High Block Left Front Stance 17. Right High Block (Yell) Right Front Stance 18. Left Knifehand Strike High Left Back Stance 19. Right Punch High Right Front Stance 20. Right Knifehand Strike High Right Back Stance 21. Left Punch High Left Front Stance LAKE NORMAN TAEKWONDO AMERICA STUDENT MANUAL PAGE 59

60 YELLOW BELT ONE-STEPS 1. Front kick, lead hand outer forearm block, back hand punch (cross), step back with lead foot, back leg round kick. 2. Crescent kick block, other leg front/round kick combination, land in front, back leg spin side kick 3. Lead hand outside block, lead hand back fist strike, front leg (#1) side kick, spin crescent kick 4. Step to evade, reverse outer forearm block, back leg side kick, spin crescent kick, other leg double round kick, lead hand back fist strike, back hand reverse ridge hand strike 5. Lead hand double knife hand block, back hand reverse punch (cross), lead hand hook punch, front leg (#1) sidekick, spin side kick LAKE NORMAN TAEKWONDO AMERICA STUDENT MANUAL PAGE 60

61 ORANGE AND SENIOR ORANGE BELT SKILLS White Stripe: Has sparring gear and is able to put on their gear in the appropriate time. Purple belt and higher will also need appropriate classes and sparring requirements as well as put their gear on in time. Required Time by age to put on your gear Age 5 and younger Less then 3 minutes Age 6 7: 2:45 minutes Ages 8-9 2:30 minutes Ages 10 and older Less then 2 minutes Orange to Senior Orange Belt - One-Steps will be done with gear at testing. Sparring Gear required 1st Stripe: Kicks (#3 Jump Front, #2 Jump Round, #3 Jump or Skip Side) Hand Techniques (Twin Outer Forearm Block/ Front Stance, Double Spear Hand/ Front Stance, Spinning Back Fist/ Front Stance, Palm Heel Strike/ Front Stance) 2nd Stripe: Name of Pattern (Do San), Number of Movements 24, and Meaning (Named after An Jon Ho who dedicated his entire life to the education of Korea and its independence movement) Perform Do San up to the 2 nd set of Outer Forearm Block Reverse Punch 3rd Stripe: One Step, Jr. (1-3) and Adults (1-5) Complete gear is needed to test for Stripe 4th Stripe: Perform all of Do San Pattern & turn in Tenets Sheet, has white stripe White Stripe: Has Gear and is able to put on their gear in the appropriate time, perform the exercise for the cycle Senior Orange Belt to Green Belt - Ones Steps & Made up combination will be done with gear 1 st Stripe: # 1, #2, # 3 Jump Front Kick, # 1, #2, & #3 Jump Side Kick, and #1, #2, & #3 Jump Round Kick 2 nd Stripe: Be able to perform all 5 One-Steps Combination like you were Sparring (If child is 9 and younger they only have to perform 3 One-steps) (Adults both side) 3 rd Stripe: Create Sparring Combinations and Turn Sparring Combination Sheet with a minimum of 3 and a maximum of 5 techniques. (Jrs 8 and younger: 1 made up combo, Jrs 9 and older: 2 combos, Adults 3 combos) You will have to be able to perform them on both Sides. You are not required to have your kicks in the combination 4 th Stripe: Be able to perform all of Do-San pattern, know the Name, Number of Movements, & the Meaning of Do-San and bring Back Tenet Sheet, has white stripe White stripe: Has to be able to put on their gear in the appropriate time, perform the exercise for the cycle KICKS #1 Kicks Kicking with the front leg. #2 Kicks Kicking with the back leg. #3 Kicks Moving the back leg first and then kicking with the front leg. JUMP KICKS A jump kick is performed with either motion from the spot or several motions while running; the former is most practical at a close distance, the latter at further distances. The following principles must be observed with all jumping kicks: 1. The kick must be executed when the body reaches the apex of the jump. 2. With a few exceptions, the back must be straight at the moment of impact. 3. The non-kicking foot must be tucked and not drooped at the moment of impact. 4. Immediately after kicking, resume a good posture and balance. 5. Proper stance must be regained at the moment of landing. LAKE NORMAN TAEKWONDO AMERICA STUDENT MANUAL PAGE 61

62 Example Jump Front Kick - # 3 - From a back stance, the back knee is raised to add momentum then the front leg is brought up, aiming the knee at the target, kicking out, striking with the ball of the foot, pull the kicking foot back and finally landing. Example Jump Round Kick - # 2 From a back stance, as you jump rotate the hip, back knee and foot around using the jumping momentum then pointing the kicking knee at the target. Kick out striking with the ball or the instep of the foot and moving only the lower half of the leg. Make sure to retract the lower half of the leg, bringing the heel back to the hip before landing. Example Jump Side Kick - # 1 From a back stance, as you jump chamber your front knee to your chest pointing your foot at the target. Kick out striking with the heel, retracting the kicking leg and land. (# 3 Jump side kick is done like a skip side kick) BLOCKS Twin Outer Forearm Block Both fists start on the sides of the belt with the palms facing up. Both arms will cross in an X in front of the face with palms facing in, then swing the arms out and twist the wrists at the end. The arms are bent at a 90-degree angle and the tops of the knuckles are even with the top of the forehead. The hand crosses on the outside of the block is the same as the foot that is in motion. For example if the left foot is in motion, the left hand will be on the outside. This technique will end in a front stance. STRIKES Palm Heel The palm heel serves two purposes. It can be used offensively as a striking technique and defensively as a block. Striking/Blocking hand starts beside the belt, fingertips pressed tightly against the top of the palm, knuckles pointing down, wrist bent back. Opposite hand is in a tight fist, straight out, palm down. Striking/Blocking hand thrusts straight out, twisting at the end, hitting with the bottom, or heel of the palm. This technique will end in a front stance. Double Spear hand In the striking hand, the fingers are fully extended, with the thumb across the hand. Begin with the striking hand on top of the belt, palm up. The opposite hand (non-striking hand) reaches straight in front, palm open and pointed up. That non striking hand swings palm down with the arm bent at a 90 degree angle stopping when the opposite elbow rests on the back of the knuckles. The striking hand thrusts straight out twisting until the thumb is pointed up, striking with the fingertips. This technique will end in a front stance. Spinning Back fist - In a front stance, cross your back hand on top palms facing out, as your bottom hand crosses on the bottom and palms facing out. As you turn your head to the back side shoulder pick up your back foot as you pivot on your front foot. Rotating 180 degree to your back side and as you land in a front stance swing your top hand out, arm bent at a 90 degree angle twisting at the end, striking with the back of the knuckles. Opposite hand pulls back to the top of the belt, twisting at the end, palm up. This technique will end in a front stance. LAKE NORMAN TAEKWONDO AMERICA STUDENT MANUAL PAGE 62

63 Do-San: 24 movements (Do-San is the pseudonym of the patriot Ahn-Chang-Ho ( ). The 24 movements represent his entire life, which was devoted to furthering the education of Korea and its independence movement.) Ready Stance A 1. Left Outer Forearm Block Left Front Stance 2. Right Reverse Punch Middle Left Front Stance 3. Right Outer Forearm Block Right Front Stance 4. Left Reverse Punch Middle Right Front Stance 5. Left Double Knifehand Block Left Back Stance 6. Right Double Spearhand Middle (Yell) Right Front Stance 7. Left Spinning Backfist Left Front Stance 8. Right Backfist Right Front Stance 9. Left Outer Forearm Block Left Front Stance 10. Right Reverse Punch Middle Left Front Stance 11. Right Outer Forearm Block Right Front Stance 12. Left Reverse Punch Middle Right Front Stance 13. Twin Outer Forearm Block Left Front Stance 14. Right Front Kick 15. Right Punch Middle Right Front Stance 16. Left Reverse Punch Middle Right Front Stance 17. Twin Outer Forearm Block Right Front Stance 18. Left Front Kick 19. Left Punch Middle Left Front Stance 20. Right Reverse Punch Middle Left Front Stance 21. Left High Block Left Front Stance 22. Right High Block Right Front Stance 23. Left Knifehand Strike Middle Sitting Stance 24. Right Knifehand Strike Middle (Yell) Sitting Stance ORANGE & SENIOR ORANGE BELT SPARRING COMBINATIONS 1. Front leg (#1) round kick, front hand punch (jab), back hand punch (cross), back leg (#2) round Kick 2. Skip/Step behind (#3) side kick, back leg (#2) front kick/round kick combination, front hand (#1) back fist, back hand punch (cross) 3. Skipping (#3) jump front kick, front hand punch (jab), back hand punch (cross), back leg (#2) double round kick, spin side kick. 4. Front hand (#1) back fist strike, front leg (#1) side kick, spin side kick, back leg (#2) jump round kick 5. Front hand punch (jab), back hand punch (cross), front hand (#1) hook punch, front leg (#1) side kick, spin crescent kick, front leg (#1) round kick. Sparring Combinations can be done from either side (left or right side). While one student is working on the combination, the other student should be practicing the proper defensive techniques. Made up Sparring Combinations - Combinations will have to have a minimum of 3 techniques & a Maximum of 5 techniques. The combinations will have to be able to be used in sparring. Non striking hand will need to be close to the head. All made up combinations will have to contain a hand technique & one the current rank's kicks except for Sr. Orange belt. Students will have to perform their combinations on both sides. LAKE NORMAN TAEKWONDO AMERICA STUDENT MANUAL PAGE 63

64 FREE SPARRING Once students attain the rank of Orange belt, they begin free sparring by practicing sparring combinations. This allows them to begin to learn how to put movements together to form offensive combinations. Because they also have someone throwing the same combination back at them, they also learn the necessary defensive blocking and moving skills. Sparring is when two students fight against one another. All free sparring is controlled sparring. No hard contact is ever allowed. Free sparring is probably the most difficult part of Taekwondo because the student must throw techniques and block their partner s attack at the same time. At Taekwondo America, we start sparring with light or no contact. As the student gets better at sparring and develops more control, they are allowed to touch their opponent s body with their techniques. If done properly, sparring can be an exhilarating, fun and a valuable tool for each student to measure his/her progress. In time students develop tactics based on their physical abilities and develop a personal fighting strategy. No matter what type of sparring is being practiced, safety and courtesy are the two most critical factors. If you are not sure how to handle a situation, you will rarely go wrong if you are courteous and concerned for the safety of your partner. In all types of sparring, students should always follow these basic rules: Know the name of your partner. If you do not know ask. Bow to your partner before the exercise or match begins. This is a show of respect and courtesy to your partner and indicates that you are both willing and ready to spar. Always obey the rules of engagement. They protect both you and your partner from unreasonable risk of injury. Pay attention to your partner s action. While he/she is working on a difficult technique, his/her physical control may unintentionally lapse. You should always be prepared to block or evade your partner s technique. Pay close attention to your physical control. If you exceed the level of control established by the rules of engagement for that type of sparring activity, apologize sincerely and immediately. If the rules of engagement permit contact, you must still use physical control to avoid hard impact. Contact is the touching of a person. Impact causes displacement of the body and can result in injury to your partner. If the rules of engagement permits contact and your partner strikes you too hard, immediately tell your partner. After the exercise or match, bow and shake the hand of your partner. You are showing respect to your partner and thanking him/her for sparring you. In free sparring, partners are not restricted by a set of pattern like the one associated with onestep sparring or sparring combinations. Free sparring allows students to test their skill against another student. While great care must be taken, students can actually test themselves against one another using a wide variety of tactics and defenses. Free sparring encourages students to implement, during a rapidly changing situation, the lessons they have learned in class and utilize many of the techniques they have developed. This method of sparring is the type that students must demonstrate at all promotional testings beginning at Green belt. Tips for Free Sparring Start slowly. Although you may want to move like the Black Belts, it takes time to develop the control with the techniques. Let the higher rank set the pace of the sparring match. Most Black Belts and higher ranks have much better control, and much more experience than lower belts LAKE NORMAN TAEKWONDO AMERICA STUDENT MANUAL PAGE 64

65 therefore it is logical that they lead. Higher ranks need to understand that they should not take advantage of lower belts, but rather help them become better. The better they get the better that you will also become. Sparring Stance. Good sparring really begins with a good stance. The sparring stance is not a front, or back stance. A good sparring stance should have the feet shoulder wide. Point your body perpendicular to your opponent. Your feet should be pointed about 45º to your partner, with the hands up. The hands should be vertical, elbows close to chest and fists under your eyes. Defense first. Although many students focus on striking your partner when sparring, remember to defend first. This is self-defense, not self-offense. Keep your hands up. To properly execute offensive and defensive techniques you have to use your hands. If they are down, your body and head are vulnerable, and you have to lift your hands to throw punches. Throw combinations. Combinations are the secrets to offensive success in free sparring. They can be 2, 3, or more moves. The trick is to not rely on one technique to try and hit your partner. You may have a really fast punch or kick, but what if it gets blocked, or your partner moves to avoid? It is always best to put your moves together. Stay off your heels. Good sparring takes effort. Staying off the heels keeps you mobile and ready to attack at a moment s notice. Use the entire legal target area. Kick and punch to the body and the headgear. If you are not very flexible and cannot kick to the head, if you do not throw punches towards the headgear, your partners hands will probably become focused on protecting their body. Mix it up. Always is a bad word. If you always kick with the lead leg, or always kick with the right leg, always kick and never punch, or always spar with your left side forward, these can be figured out. Try to mix up your sparring as to keep your partner completely off balance, never knowing what you are about to do. Be Courteous. If you develop a reputation of making impact with other students, you may have a hard time finding partners willing to spar you. Moreover, partners that spar you will be more anxious and may fight harder than necessary out of fear. Understand front leg attackers and rear leg attackers. Front leg attacks are quicker and less likely to be seen than rear leg attacks. Rear leg attacks are usually more powerful then lead leg attacks. Rules of Regular Sparring: All basic rules stated above should be observed. Only Red TA brand hand pads, foot pads, shin pads, and headgear are required. Also required are elbow pads, mouthpiece, and groin cup for males. If contact is permitted, Use only light to medium contact to the body, and only light contact to the headgear. Impact is not permitted. Direct a technique only to legal target areas with legal techniques. Legal Target areas are anywhere on the headgear and the front of a partner s body above the belt. Illegal target areas are below the belt, to the back, the neck, or the face. Legal striking surfaces are your feet and hand. Striking with the knee and elbow are strictly prohibited. Students may punch to the legal target areas of the head (head gear only), with control. Sweeps and takedown techniques are not permitted. Grabbing or grappling a partner is not allowed. LAKE NORMAN TAEKWONDO AMERICA STUDENT MANUAL PAGE 65

66 If your partner holds up his hand or in any other way requests for you to stop sparring, cease immediately. Never continue sparring if you believe your partner is injured or cannot defend himself/herself. Always be courteous to your partner. See your target before you throw a technique. Stop sparring if one or both partners become upset or feel overly frustrated. If you ever feel that your physical well being is threatened while sparring, you have the right to stop, remove your headgear, and go to the side of the sparring area. An Instructor will direct you to take your gear off and go to the side of the sparring area if you violate any sparring safety rules. Always remember that all sparring should be learning intensive and fun. If sparring someone of significantly lower rank, Black Belts should think of themselves as teachers. Work with the lower rank. Always be courteous when sparring a higher rank. Higherranking students, while patient, will not let themselves be injured. They will meet uncontrolled aggression decisively for their own safety. Hints on Free Sparring at Testing: Free sparring at testing is not judged by how many times one student makes contact with another student. Winning is not a determining factor. Judges are interested in seeing good technique, use of new techniques taught at that belt level, combinations, defensive skills, physical control, courtesy, and each students personal improvement. It is a chance for the student to show the instructors that they can actually apply the techniques that you have been taught. You do not compete against your partner. You work with your partner. Here are some helpful hints: Green and Senior Green belts should actually try to take turns showing their techniques. Informally, each student should allow his/her partner to execute techniques without immediately countering. While you should still block, do not immediately counter attack. Blue Belts and Senior Blue Belts should still work with your partner. However, students should also begin to counter attack. At Green through Senior Blue belt, be sure to try the new techniques you have been practicing. Showing that you understand the technique and are willing to try it. Show judges your potential. Brown through Black Belts should actually free spar as they would in class. Taking advantage of all weakness in defense and immediately counter attacking. Control is very important at testing. Even if you hit your opponent numerous times, a lack of physical control is a sign that a student is not ready to progress. TOURNAMENT SPARRING Tournament sparring, unlike free sparring, is actually a test to see which student can spar better. This is competition. Due to the competitive nature of this type of sparring, judges will watch the match and award points based on the delivery of technique in accordance with the rules of engagement. Violation of these rules can, and will, result in warnings and possibly disqualification. Rules of Engagement: All basic rules stated above should be observed. Unless changed by the rules below, all rules regarding Free Sparring should be observed. LAKE NORMAN TAEKWONDO AMERICA STUDENT MANUAL PAGE 66

67 Participants may not punch to the head. When a judge yells Break! immediately stop fighting and return to your original starting positions. AWARDS OF POINTS AND WARNINGS At tournaments, two judges and a center judge will watch the participants spar. Each judge has a clicker in his/her hand and keeps track of the points he/she witnesses for each competitor. A tournament round ends after one minute of sparring time. When the time expires, the judges look at their scores on the clickers and the participant with the higher score from two out of three judges wins. If there is a tie, the match continues for another 15 seconds and the judges again compare their scores. Time stops whenever the judges stop action to give warnings or center the competitors. Points are awarded for legal techniques to legal target areas as follows: Punch or kick to the body, 1 point. Kick to the head, 2 points Jump kick to the body, 2 points. Spin Kick to the body, 2 points. Jump kick to the head, 3 points. Spin Kick to the head, 3 points Jump Spin kick to the body, 3 points Jump Spin kick to the head, 4 points Warnings and disqualifications are awarded as follows: Contact to an illegal target area (back, below the belt, to the face, punch to the head) A kick or punch to an illegal target area that involves heavy or excessive contact, 2 warnings. Excessive contact or impact to a legal target area, 1 or 2 warnings. Causing blood to come from a participant will result in disqualification. Un-sportsman-like conduct will result in immediate disqualification. Effects of warnings: If a participant receives 1 warning, a point will be awarded to the other participant. If a participant receives 2 warnings, 2 additional points will be awarded to the other participant. If a participant receives 3 warnings, the participant is disqualified. Helpful Hints: Go to tournaments! Experience is everything. Watch other competitors spar. See how to take advantage of their weaknesses. Do not stop sparring until a judge yells Break! Block. If the other competitor does not hit you, you will probably win. Stay in the ring. If you leave the ring, you cannot score on your opponent. Maneuver your opponent out of the ring. Likewise, if you opponent is out of the ring and you are in the ring, you can score while he/she cannot. Keep going. The more techniques that you throw the better. If you don t like the score, keep it to yourself. Arguing with the official will not only get you disqualified from future events, it will embarrass you and your instructor. LAKE NORMAN TAEKWONDO AMERICA STUDENT MANUAL PAGE 67

68 GREEN BELT SKILLS Green to Senior Green Chamber of kicks are stressed at this level. 1st Stripe: Hand Technique (Double Fist Block/ Back Stance, Fix Stance Punch/ Elongated Back Stance, Reverse Inner Forearm Block/ Front Stance, Reverse Outside Knife hand Strike-High/ Back Stance) 2nd Stripe: Name of Pattern (Won Hyo), Number of Movement (27 movements), and Meaning (He introduce Buddhism to the Silla Dynasty in the year 686 AD) Complete Won Hyo Up to the 2 nd set of Fixed Stance Punch 3rd Stripe: Kicks (Hook, Axe, and Twist) 4th Stripe: All of Won Hyo Pattern and turn in Tenet Sheet, & has white stripe White Stripe: Has Gear and is able to put on their gear in the appropriate time, perform the exercise for the cycle STANCE Ready Stance B Feet are together with the knees slightly bent. Shoulders and elbows are relaxed. The right hand is in a tight fist with the palm turned towards you. The left hand is in a C around the right fist but not touching. Both hands are even with the chin. Fixed Stance It is an effective stance to move into for an attack and defense to the side. This stance is similar to the back stance with the following exceptions: 1) The body weight is distributed on both legs evenly; 2) The distance is one-foot step longer. When the foot is advanced, the stance is called a right fixed stance and vice-versa. It is always half facing, both and attack and defense. Closed Stance Feet are together with the knees slightly bent. BLOCKS Double Fist Block This block is frequently used as a ready position in free sparring, since one can position oneself in a half facing posture and protect the body completely with both hands. It is performed by both arms reaching the same direction straight back in a tight fist. The blocking hand will have palms facing the up and the non-blocking palm will be facing down, the blocking hand performs an outer forearm block and the non-blocking hand comes to rest palm against the solar plexus. This technique will end in a back stance. Reverse Inner Forearm Block- The blocking hand starts on bottom against the opposite shoulder with the palm turned down. The non-blocking hand starts on top against the opposite shoulder with the palm turned down. The blocking hand swings out, twisting at the very end, with the top of the knuckles even with the top of the forehead. The arm should be at a 90-degree angle. The bottom hand pulls back to the top of the belt twisting at the end. The hand that is on the belt will have that leg in the front. The technique will end in a reverse front stance. LAKE NORMAN TAEKWONDO AMERICA STUDENT MANUAL PAGE 68

69 STRIKES Reverse Outside Knife hand Strike The striking hand starts palm open with the fingertips resting against the ear. The retracting hand reaches out in a tight fist with the palm turned down. The retracting hand pulls back to the opposite shoulder with the little finger touching the shoulder. The striking hand swings in an arc twisting so that you are looking at the palm of your hand. The non-striking hand s leg will have that leg in the front. This technique will end up in a reverse back stance. Fixed Stance Punch From a back stance, reach out back hand toward the target palm facing down. Place striking on the front hip palm facing up. As you pick up the front foot and step one foot steps forward, punch out with the striking hand that was by your hip. The opposite hand should be placed back on your back hip. The strike should make impact at the exact time as your front foot lands. This technique will end in a fixed stance. KICKS Hook Kick From a back stance, chamber the kicking leg as if you are about to perform a side kick. Once you have spotted your target kick slightly to the outside of the target, and hook your foot through the target. Make sure you retract your kicking leg to your hip at the end of the technique. Twist Kick From a back stance, swing the back leg in and out curved line with the foot vertical to the target, striking with the ball of the foot. Axe Kick From a back stance, swing the striking leg to the side in a circular motion with the knees bent. Once the knee reaches the target extend foot over the target and drop the leg with knees slightly bent on top of the target, striking with the heel or the ball of the foot. Never completely straighten leg due to hyperextension of the knees. LAKE NORMAN TAEKWONDO AMERICA STUDENT MANUAL PAGE 69

70 WON-HYO: 27 MOVEMENTS (Named after a noted Monk who introduce Buddhism to the Silla Dynasty in the year 686 AD) Ready Stance B 1. Left Square Block Left Back Stance 2. Right Reverse Inward Knifehand Strike-High Left Back Stance 3. Left Punch-Middle Left Fixed Stance 4. Right Square Block Right Back Stance 5. Left Reverse Inward Knifehand Strike-High Right Back Stance 6. Right Punch-Middle Right Fixed Stance 7. Left Double Fist Block Closed Stance 8. Left Side Kick 9. Left Double Knifehand Block Left Back Stance 10. Right Double Knifehand Block Right Back Stance 11. Left Double Knifehand Block Left Back Stance 12. Right Spearhand Middle (Yell) Right Front Stance 13. Left Square Block Left Back Stance 14. Right Reverse Inward Knifehand Strike High Left Back Stance 15. Left Punch Middle Left Fixed Stance 16. Right Square Block Right Back Stance 17. Left Reverse Inward Knifehand Strike High Right Back Stance 18. Right Punch Middle Right Fixed Stance 19. Right Reverse Inner Forearm Block Left Front Stance 20. Right Front Kick 21. Left Reverse Punch Middle Right Front Stance 22. Left Reverse Inner Forearm Block Right Front Stance 23. Left Front Kick 24. Right Reverse Punch Middle Left Front Stance 25. Right Side Kick (Yell) 26. Left Double Fist Block Left Back Stance 27. Right Double Fist Block Right Back Stance LAKE NORMAN TAEKWONDO AMERICA STUDENT MANUAL PAGE 70

71 SENIOR GREEN BELTS SKILLS Senior Green to Purple Belt 1st Stripe: Hand Technique (Knife Hand Square Block/ Back Stance, Back Elbow Strike/ Back Stance, Hook Block/ Front Stance, Spear Hand/ Front Stance) 2nd Stripe: Kicks (Spin Hook, Spin Heel, Jump Spin Side) 3rd Stripe: Perform & Turn in 3 Sparring Combination with new Kicks 4th Stripe: Perform, know the Name, Number of Movements & Meaning of Won Hyo, and turn in Tenet Sheet, has whites stripe White Stripe: Has sparring gear and is able to put on their gear in the appropriate time, perform the exercise for the cycle BLOCKS Hooking Block Blocking hand crosses on top, with the thumb away from the hand fingers curled slightly making the hand look like a c. The Opposite hand crosses underneath palms facing away from the body. The blocking arm swings out and up so that the arm is bent at a ninety degree angle upon blocking, twisting at the end. The top of the knuckles are even at the top of the forehead. The bottom hand pulls back to the top of the belt twisting at the end. Knife Hand Square Block Both hands will have the palms open facing up on the side of the belt with the lead hand placed on top. The lead hand swings out to the side, twisting at the end with the palm turned out. The top of the knuckles is even with the top of the forehead; the arm is at a ninety degree angle. The back hand swings in an upward motion in front of the face and stopping just above the head, twisting at the end with the palm turned out. The arm is bent at a ninety degree angle. STRIKES Backward Elbow Strike Place the striking arm and leg away from the target. Back should be facing away from the target. Turn head over shoulder looking at the target. Non striking hand is holding striking hand, which is closed as a fist. Striking Leg steps back toward the target as striking arm swings back toward the target hitting with the back of the arm (Tricep). Be sure not to hit with your elbow. One Handed Spear Hand The striking hand loads with the hand open and the palm facing the ceiling on the belt. The non-striking hand closed reaches toward the target. The striking hand then comes out using the tips of the fingers as the striking surface. The target is the throat. The opposite hand retracts to the belt, palm up. This technique will end up in a front stance. KICKS JUMP SPIN KICKS All jump spin kick have the same criteria as spinning kicks. Always rotate backwards and striking with the back leg. Spinning Hook Kick From a back stance, chamber the back leg and spin backwards as if you are about to perform a spin side kick. Once you have spotted your target kick slightly to the outside of the target and hook your foot through the target. Make sure you retract your kicking leg to your hip at the end of this technique. Make sure the striking leg lands in the back. LAKE NORMAN TAEKWONDO AMERICA STUDENT MANUAL PAGE 71

72 Spinning Heel Kick From a back stance, twist the upper body, looking over your back shoulder. Pivot on the ball of the front foot. Swing your back leg around in a wide arc, striking with the heel in one quick motion. You should come to rest in the same back stance that you started in. Jump Spinning Side Kick From a back stance, chamber the rear leg and jump and spin backward 180 degrees. As soon as your 180 degree spin is completed you should extend your leg out striking with the outside edge of the heel. When you land you should be in an opposite back stance from which you started. LAKE NORMAN TAEKWONDO AMERICA STUDENT MANUAL PAGE 72

73 PURPLE & SENIOR PURPLE BELT SKILLS Purple to Senior Purple Belt Stances is stress as well as control in sparring 1st Stripe: Hand Technique (Skip Back Fist/X Stance, Double Inner Forearm Block/ Front Stance, Reinforced Elbow Strike/ Front Stance, Forward Elbow Strike/ Front Stance) 2nd Stripe: Name of Pattern (Yul Gok), Number of Movement (36 movements), and Meaning (Named after Yi I who was a great philosopher and scholar. Nicknamed the Confucius of Korea) Complete Yul Gok up to the 2 nd Set of Side Kick Reinforced Elbow 3rd Stripe: Kicks (Jump Spin Hook, Jump Spin Crescent, and Jump Spin Heel) 4th Stripe: White Stripe, All of Yul Gok Pattern and turn in Tenet Sheet White Stripe: Be able to put their gear on in time, 4 Sparring Classes and Sparring approval, perform the exercise for the cycle STRIKES One Handed Spear Hand The striking hand loads with the hand open and the palm facing the ceiling on the belt. The non-striking hand closed reaches toward the target. The striking hand then comes out using the tips of the fingers as the striking surface. The target is the throat. The opposite hand retracts to the belt, palm up. This technique will end up in a front stance. Skip Back fist in an X-Stance From a back stance, as you are performing an x-stance, the back hand (the striking hand) starts on the top against the opposite shoulder with the palm turned out. The striking hand swings out to the side, twisting at the very end, striking with the top of the knuckles even with the top of the forehead. The arm should be at a ninety degree angle. The bottom hand pulls back to the top of the belt, twisting at the end. Forward Elbow Strike The striking arm is bent at the elbow with the non-striking hand grabbing the striking hand close to the striking arm s shoulder. As you are stepping with the leg with the same arm you are striking with, swing the striking elbow forward across the body striking with the forearm palms facing toward you. You should end up in a front stance with the elbow passing through the target pointing toward the front. Reinforced Elbow Strike Non-striking leg is in a front stance while non-striking hand reaches out open grabbing opponents head. Striking hand starts off closed on the side of the belt. Non striking hand pulls toward body as striking arm swings forward toward each other, striking with the forearm horizontally. The technique should be done in a Reverse Front Stance. KICKS Jump Spinning Hook Kick From a back stance, chamber the back leg, jump and spin backward 180 degrees as if you are about to perform a jump spin sidekick. Once you have spotted your target kick slightly to the outside of the target, and hook your foot through the target. Make sure you retract your kicking leg to your hip at the end of this technique. LAKE NORMAN TAEKWONDO AMERICA STUDENT MANUAL PAGE 73

74 Jump Spinning Crescent Kick From a back stance, jump and spin backward 180 degrees swinging the kicking leg in a wide arc, with the knee slightly bent, striking with the outside edge of the foot. Jump Spinning Heel Kick From a back stance, the back knee is raised to add momentum as you jump off the front leg turning forward, then the front leg is brought up and around swinging the kicking leg in a wide arc, striking with the heel. Yul-Gok 36 movements - Yul-Gok is a pseudonym of a great philosopher and scholar Yi I ( ) nicknamed the "Confucius of Korea". Ready Stance A 1. Left Slow Middle Punch Sitting Stance 2. Right Middle Punch Sitting Stance 3. Left Middle Punch Sitting Stance 4. Right Slow Middle Punch Sitting Stance 5. Left Middle Punch Sitting Stance 6. Right Middle Punch Sitting Stance 7. Right Inner Forearm Block (45 Degree angle) Right Front Stance 8. Left Front Kick 9. Left Middle Punch Left Front Stance 10. Right Middle Punch Left Front Stance 11. Left Inner Forearm Block (45 Degree angle) Left Front Stance 12. Right Front Kick 13. Right Middle Punch Right Front Stance 14. Left Middle Punch Right Front Stance 15. Right Slow Hooking Block Right Front Stance 16. Left Slow Hooking Block Right Front Stance 17. Right Middle Punch Right Front Stance 18. Left Slow Hooking Block Left Front Stance 19. Right Slow Hooking Block Left Front Stance 20. Left Middle Punch Left Front Stance 21. Right Middle Punch Right Front Stance 22. Left Side Kick 23. Right Reverse Reinforced Elbow Strike Left Front Stance 24. Right Side Kick 25. Left Reverse Reinforced Elbow Strike Right Front Stance 26. Left Knife Hand Square Block Left Front Stance 27. Right Double Spear Hand Right Front Stance 28. Right Knife Hand Square Block Left Front Stance 29. Left Double Spear Hand Left Front Stance 30. Left Outer Forearm Block Left Front Stance 31. Right Reverse Middle Punch Left Front Stance 32. Right Outer Forearm Block Right Front Stance 33. Left Reverse Middle Punch Right Front Stance 34. Left Skip Sideways Back Fist Left X Stance 35. Right Double Inner Forearm Block Right Front Stance 36. Left Double Inner Forearm Block Left Front Stance LAKE NORMAN TAEKWONDO AMERICA STUDENT MANUAL PAGE 74

75 Sr. Purple to Blue Spin Kicks are stress in sparring 1st Stripe: Hand Technique (Ridge Hand Block/ Cat Stance, Twin Punch/ Front Stance, Twin Upset Punch/ Front Stance, Upset Palm Heel Strike/ Back Stance) 2nd Stripe: Kicks (Butterfly, 360 Front, 360 Round) 3rd Stripe: Perform & Turn in 3 Sparring Combination with new Kicks 4th Stripe: White Stripe, Perform, know the Name, Number of Movements & Meaning of Yul Gok, and bring Back Tenet Sheet White Stripe: Be able to put their gear on in time, 5 Sparring Classes and Sparring approval, perform the exercise for the cycle BLOCKS Ridge hand Block - Striking hand starts palm open with the thumb touching the little finger. Non striking hand starts in a fist with the palm turned down. Striking hand reaches across the chest and the backs of the knuckles touch the right shoulder blade. Non striking hand reaches across the chest with the backs of the knuckles against the left shoulder blade. Striking hand swings across the chest out to the side stopping when the knuckles are even with the top of the forehead and the striking hand twists until you are blocking with the index finger side of the hand. The non-striking hand pulls back to the top of the belt, twisting at the very end. STRIKES Twin Punch Both fists start at the top of the belt, palms turned up. Your fists simultaneously punch out at a slight arc, coming to rest with the first two knuckles at your opponent s eye level, twisting at the very end. Twin Upset Punch Both fists start at the top of the belt palms turned down. Your fists simultaneously punch out toward the center of your opponent s chest, twisting at the very end. Your elbows should come to rest against your ribs. Upset Palm Heel Strike Start with the arm slightly bent, reaching straight behind you, wrist bent at a 90 degree angle, fingertips tight, knuckles pointed down. The opposite hand reaches straight in front, hand in a tight fist, thumb pointed down. The striking hand swings forward, rotating the wrist, and stopping when the palm is level with the chin and pointed up. The opposite hand pulls back to the top of the belt, twisting at the very end. KICKS 360 KICKS (All 360 kicks will kick with the front leg and move the back leg first) 360 Jump Front Kick From a back stance, the back knee is raised to add momentum as you spin backward like you are doing a spin kick. As you rotate and see your target jump off the base foot (the foot that was on the ground), aiming the front knee at the target, kicking out, striking with the ball of the foot, pulling the kicking foot back and finally landing. LAKE NORMAN TAEKWONDO AMERICA STUDENT MANUAL PAGE 75

76 360 Jump Round Kick From a back stance, the back knee is raised to add momentum as you spin backward like you are doing a spin kick. As you rotate and see your target jump off the base foot (the foot that is on the ground), pointing the knee at the target (like a round kick), kicking out striking with the ball (or the instep) and moving only the lower half of the leg, retracting the lower half of the leg bringing the heel back to the hip, and finally landing. Butterfly Kick (360 Inverse Crescent Kick) From a back stance, bend and lift the back knee while you are jumping and spinning backwards off of the front leg. Swing the front leg in a wide arc, striking with the inside of the foot. LAKE NORMAN TAEKWONDO AMERICA STUDENT MANUAL PAGE 76

77 BLUE & SENIOR BLUE BELT SKILLS Blue to Sr. Blue Sparring interaction with opponent is stressed at this level. 1st Stripe: Hand Technique (C Block/ Back Stance, X Block/ Front Stance, Press Block /Front Stance Shifting from a Double Fist Block/ Back Stance, Reverse Upset Elbow Strike/ Front Stance from a Double Knife Hand Block/ Back Stance) 2nd Stripe: Name of Pattern (Joong Gun) Number of movements (32 Movements) and Meaning (Named after An Joong Gun who assassinated the first Japanese-Governor-General of Korea. His name was Hiro Bumi Ito) Complete Joong Gun Up to the 2 nd Set of Back Fist Reverse Punch 3rd Stripe: Kicks (360 Side, 360 Hook, 360 Crescent, 360 Heel) 4th Stripe: White stripe, All of Joong Gun Pattern and Turn in Tenets Sheet White Stripe: Be able to put their gear on in time, 6 Sparring Classes and Sparring approval, perform the exercise for the cycle STANCES Cat Stance Starting with the feet together, turn one foot to a 90-degree angle and step out ½ a footstep. There is 90% of the weight on the rear leg and 10% of the weight is on the front leg, both knees are slightly bent. A cat stance is 1 ½ foot lengths or ½ a footstep. L-Stance The feet are together at the heels with the feet shaped like the letter L. Knees are slightly bent and the weight distribution is equal. BLOCKS Double Press Block-From a front stance, the front hand reaches in front of you palms facing up, wrist bent at a 90 degree angle, fingertips tight. The back hand reaches just outside the left knee, palm turned down, wrist bent at a 90-degree angle, fingertips tight. Both hands simultaneously swing towards each other, turning palms in as they pass each other, and rotating until they come to rest with the front hand turned palm up, front hand in the front of the chin and the back hand turned palm down, right in front of the groin. X-Block High-In a front stance, both hands start at the belt with the palms up. The hands are brought straight out with the hands crossing just above the wrist near the end. The hand that crosses in the front is the same as the foot that is in front C-Block Starting with the feet together, place the hand that will go straight out palm down on the top of the same side of the belt. The hand that will go up starts palm up on top of the same side of the belt. Stepping into a back stance (with the leg that has the hand LAKE NORMAN TAEKWONDO AMERICA STUDENT MANUAL PAGE 77

78 facing down), the hand that is facing down will have that arm extends out and rests palm up with the elbow against the side of the belt. At the same time, the hand that was facing up reaches over the top of the head and twists, ending with the hand palm up. Try to keep your back as straight as possible and your thumbs spread. STRIKES Reverse Upset Elbow Strike The non-striking hand reaches straight out in a tight fist with the thumb pointed down. The striking hand is in a tight fist with the thumb pointed down on top of the belt. The striking elbow swings up in front, rotating the wrist, stopping when the elbow is just above the chin. The non-striking hand pulls back to the top of the belt, twisting at the very end. KICKS 360 Side Kick From a back stance, the back knee is raised to add momentum as you move the back leg forward. Jumping off the base leg (the leg that is on the ground), and spin backwards like you are doing a spin side kick, chambering the kicking leg like a spin side kick, kick out striking with the heel, retract the kicking leg and land. 360 Hook Kick From a back stance, the back knee is raised to add momentum as you move the back leg forward. Jumping off the base leg (the leg that is on the ground), and spin backwards like you are doing a spinning hook kick, chamber your knee and kick out slightly to the outside of the target, like a hook kick once you have spotted your target. Hook your foot through the target. Make sure you retract your kicking leg to your hip at the end of this technique and landing behind you. 360 Crescent Kick - From a back stance, the back knee is raised to add momentum as you move the back leg forward. Jumping off the base leg (the leg that is on the ground), and spin backwards like you are doing a spinning crescent kick, swinging the kicking leg in a wide arc, with the knees slightly bent, striking with the outside edge of the foot landing behind you. 360 Heel Kick - From a back stance, the back knee is raised to add momentum as you move the back leg forward. Jumping off the base leg (the leg that is on the ground), and spin backwards like you are doing a spinning heel kick, swinging the kicking leg in a wide arc, with the foot sideways striking with the heel and landing behind you. LAKE NORMAN TAEKWONDO AMERICA STUDENT MANUAL PAGE 78

79 JOONG-GUN: 32 Movements (Joong-Gun is named after the patriot An Joong-Gun, who assassinated Hiro-Bumi Ito, the first Japanese governor-general of Korea, known as the man who played the leading part in the Korea-Japan merger. There are 32 movements in this pattern to represent Mr. An s age when he was executed at Lui-Shin prison (1910)) Ready Stance B 1. Left Ridgehand Block Left Cat Stance 2. Left Front Kick 3. Right Palm Heel Upset Strike Right Back Stance 4. Right Ridgehand Block Right Cat Stance 5. Right Front Kick 6. Left Palm Heel Upset Strike Left Back Stance 7. Left Double Knifehand Block Left Back Stance 8. Right Reverse Upper Elbow High Left Front Stance 9. Right Double Knifehand Block Right Back Stance 10. Left Reverse Upper Elbow High Right Front Stance 11. Twin Punch High Left Front Stance 12. Twin Upset Punch Middle (Yell) Right Front Stance 13. Left X-Block High Left Front Stance 14. Left Backfist High Left Back Stance 15. Left Pull Back Left Back Stance 16. Right Reverse Punch High Left Front Stance 17. Right Backfist High Right Back Stance 18. Right Pull Back Right Back Stance 19. Left Reverse Punch High Right Front Stance 20. Left Double Inner Forearm Block Left Front Stance 21. Left Punch High Left Back Stance 22. Right Side Kick 23. Right Double Inner Forearm Block Right Front Stance 24. Right Punch High Right Back Stance 25. Left Side Kick 26. Left Double Fist Block Left Back Stance 27. Left Double Press Block Left Front Stance 28. Right Double Fist Block Right Back Stance 29. Right Double Press Block Right Front Stance 30. Right Horizontal Punch (Medium) Closed Stance 31. Right C-Block Right Back Stance 32. Left C-Block (Yell) Left Back Stance LAKE NORMAN TAEKWONDO AMERICA STUDENT MANUAL PAGE 79

80 Sr. Blue to Brown - Sparring kicks are stressed at this level 1st Stripe: Hand Techniques (Reinforced Upset Punch/ Back Stance, Downward Knife hand Strike/ L Stance, Reverse Fixed Stance Punch/ Back Stance, Inner Forearm Low Block/ Closed Stance from a Backward Elbow Strike/ Back Stance) 2nd Stripe: Kicks (Hook Kick Round Kick Combination, Front Leg Dragging Kick, Round Kick 360 Kick) 3rd Stripe: Perform & Turn in Combinations with new Kicks 4th Stripe: White Stripe, Perform, Name, Number of Movements & Meaning of Joon Gun, Board Break with a Hand and a Foot, and turn in Tenet Sheet White Stripe: Be able to put their gear on in time, 7 Sparring Classes and Sparring approval, perform the exercise for the cycle BLOCKS Inner Forearm Block Low Block Feet are closed together in a closed stance. Inner forearm arm is straight palm facing toward the leg while the low block arm is bent 90 degrees palm facing the face. Slowing switch position: the Inner forearm arm swings up hand facing the face while the low block arm swings down hand facing the leg. STRIKES Reinforced Upset Punch The striking hand loads at the palm down while the opposite hand reaches toward the target. The striking hand then travels straight up to the chin rotating the punch at the last moment. The opposite hand retracts to the opposite shoulder. You should end up in a back stance. Downward Knife hand Strike The arms are crossed with the striking hand on top, with the palms open facing the ear. The non-striking hand is closed palms facing away from the body. The striking hand comes out in a downward circular motion with the edge of the hand striking toward the target s collar bone twisting at the end. The opposite hand pulls back to the belt twisting with the palms up, moving the front leg back to an L stance. Reverse Fix Stance Punch The non-striking hand is closed reaches out toward the target palm facing down. The striking hand is closed from the belt palm facing up. As the non-striking leg steps forward into a back stance, the striking hand punches out toward the target. KICKS Hook Kick Round Kick Combination Kicking leg executes a hook kick. Before kicking leg drops down after hooking the foot, kicking leg executes a round kick before dropping the leg. LAKE NORMAN TAEKWONDO AMERICA STUDENT MANUAL PAGE 80

81 Front Leg Dragging Kick (Front, Round, Side, Twist, Hook, Axe) Lead leg chambers for kick. As you execute the kick the base leg pushes body forward toward the target. As the body stops moving the kicking leg should be done with the kick. Example Dragging side kick. Lead leg chambers knee toward body preparing for a side kick. As you execute the side kick the base leg pushed the body and kicking leg toward the target. Kicking leg should be fully extended when the kicking leg reaches the target. Round Kick 360 Kick Combination (Front, Round, Inverse/Butterfly) Execute a round kick with leg #1 to drive partner back and to use the momentum to turn body around like you are executing a spin kick. After executing the round kick place kicking leg down sideways and use the momentum to execute a 360 kick. LAKE NORMAN TAEKWONDO AMERICA STUDENT MANUAL PAGE 81

82 BOARD BREAKING More than any other activity martial artists demonstrate, breaking makes the public stop and take notice. The reason is because people cannot imagine how we have trained our bodies to not only strike, but to break a solid object without injury. What they don t realize is that with the level of training, we do it pretty easily. Or maybe people just like to see stuff splinter into a million pieces. What ever the reason, breaking is an integral part of rank advancement and provides a true objective test of technical skill. Board breaking is a part of testing, used by the judging panel to measure the power and accuracy of a kicking or striking technique. Practical self-defense means that the student is able to move quickly enough to block and to avoid an attack, and that he is able to strike back with enough power and accuracy to strike the target. The schedule at the end of this section lists all the possible combinations of techniques that a brown and red belt student can select from to perform at the promotional testing. By observing the student in action attempting to break the board with the required kicks and punches, the judging panel can evaluate the student's progress in coordination and concentration. This board breaking evaluation serves to round out the evaluations of forms and sparring, giving the judge a more complete picture of the student's ability in the mechanics of the technique, of his ability to defend himself against an actual attacker, and finally his ability to strike the target. The best method of practicing breaking is to actually strike a padded target. Consistent repetition of good technique is essential. The student must make sure that they use the proper striking surface for the technique and hit the target fast and hard. Lazy practice will actually hurt rather than help. Perfect practice is what is important. Once the student has trained for the proper time and has the sufficient rank, the student them may begin practicing on the board itself. When trying to break the board you should never try to break without proper supervision and trained holders. While the student is always responsible for setting up his or her own stations properly, extra eyes and experienced supervision will keep mistakes from happening. Boards should be positioned so that the student can deliver the maximum amount of force using the most body weight possible. A station placed too high or too low can change the angle of the strike enough to cause the board not to break. The grain of the board must be set to go along with the striking surface of the technique and not cross grained to it. When breaking multiple pieces of boards, the grain of all the wood should be in the same direction. Crossing the grain will make the boards nearly impossible to break. Actual breaking is a way of applying power in a controlled method designed to measure the force of the technique. To break the board, the student must coordinate the six hundred muscles in his body to achieve maximum speed in the movement. The beginner learning a punch will only be using the muscles of the body, which are directly involved in moving the hand. With practice the student learns to concentrate to use more muscles in his body than just the muscles directly moving the hand. Focus is the ability to control the muscles of the body in a coordinated effort and then to contract the muscles to their maximum degree upon impact with the proper target. Precision timing is essential. For each technique performed, different muscle groups are used. Most of the six hundred muscles work in pairs. Some muscles contract while others relax at the precise moment of impact. Energy is produced when one muscle in the group contracts. The opposing muscle in the pair must relax to reduce tension or friction and to obtain maximum velocity in the movement. This contraction/relaxation makes the punch or kick efficient, and it allows the student to repeat the technique many times in a split second without becoming exhausted. The number of muscles contracted and the degree of tension are in direct LAKE NORMAN TAEKWONDO AMERICA STUDENT MANUAL PAGE 82

83 proportion to the amount of pressure that is exerted upon impact. This ability requires many hours (at least two hours per week for the first twelve month training program) to develop. When a technique is practiced, the student concentrates on tensing the entire muscle group involved in the action. The deeper the concentration, the more tension is in the contracted muscle. The more tension in the contraction, the stronger the muscles will develop. The next step is to increase the number of muscles that can be controlled during the movement. The more muscles controlled at the moment of impact, the greater the pressure at the point of impact. When the student learns to put all the muscular force of the body into the movement, he can apply maximum force at impact. To finally do this, the student must synchronize the velocity of the movement with muscular contraction. First, the waist begins to move, then the arms and legs. They must be coordinated during motion to reach maximum strength and momentum. At the moment of impact, the entire muscular system is tensed. This transforms velocity into power and releases the energy created within the body. This is the focus described earlier. The energy is released at impact. If the technique is accurate, voila," the board breaks. Each movement in Taekwondo must be repeated thousands of times if it is to become a reliable movement or technique practical for self-defense. However, repetitions will never develop practical applicable ability if the student is not actually striking a solid object for almost fifty percent of his training time. This includes bag drills, padded free sparring, hand held target drills, and actual board breaking. The student must feel the impact of his blows. Without this experience, he has no idea how much power he has developed, and he is limited in the amount of physical self - control that he develops. Making contact with a solid object has a positive psychological and physiological effect. Instead of hopping around screaming and holding his foot after he kicks the board, the student develops a positive mental attitude about such an impact in a mature, detached, and logical manner. Don't be alarmed and perceive this action as masochistic, but rather as extremely practical, almost like one interprets the impact of striking ones self on the arm when swatting a mosquito. This positive attitude is developed from repeated contact with a surface that offers resistance. In summary, board breaking is a demonstration of the discipline, concentration, expert muscular coordination and accuracy of movement, and practical striking power presented in a scientific and artistic manner. Wood is not just a test of technique and power. It is a test of character. It is a test of your belief in your ability. It is a test of courage and determination. If you falter, flinch or doubt, you will a less chance of breaking the board. The vast majority of people that do not break their board when they test do not really hit the board. It has been scientifically proven that someone weighing as little as 60 pounds can break an adult size board (and it has happened at this school several times). If you do not break your board, it is never the woods fault. It is never the board holders fault. It is never the center judge s fault. If you hit the board fast, hard and accurately, it will break. BOARD BREAKING AND TESTING Board breaking is required to pass testing at all ranks Brown belt and above. Board breaking is part of testing used by the judging panel to measure the power and accuracy of a kicking or striking technique. Practical self-defense means that student is able to strike with enough force to stop and attacker under pressure. Appendix 1 will be listing the age and the belt lever that coincides with the required board a student has to break. Appendix 2 will be listing the particular techniques that must be LAKE NORMAN TAEKWONDO AMERICA STUDENT MANUAL PAGE 83

84 performed at each testing. Once a student reaches the level of 2 nd Degree Senior Black Belt, no size reduction is given for multiple attempts to pass testing. All ranks will be given three chances to break each station of their board breaking sequence. They must break all of their stations within the three chances to move to a higher proficiency level. Students are responsible for setting up one s own station. After 3 consecutive no changes at a promotional testing due to board breaking, a student may drop 1 board size/color. After he/she passes they must return to required size/color. The student is responsible for knowing how to correctly set up their board breaking stations, i.e., be able to tell the board holders how and where to hold the boards. After the student bows to the judges they are not allowed to touch the board without permission. If the student touches the board after they have bowed, without permission, this will count as one of their tries. In an event an attempt is unsuccessful; students should go on to the next station and attempt to break. When an attempt to break at each station has been made the student can then readjust the wood for a second or third attempt. Students may request to change their technique to another listed in the requirements for their rank. Although receiving a no change is very disappointing, it should not be considered as a failure. You should view this temporary setback as a learning experience and work especially hard during class for the next two months. Few people become a Black Belt without ever having received a No change and even fewer people never receive a no change throughout their entire Taekwondo career. It is the obligation of the student to practice breaking board on a regular basis and knowing what techniques they are required to demonstrate. At testing, it is also the students obligation to set up their board breaking station correctly. The student must follow the protocol for breaking the board at testing. Knowing how to set up and bow in before breaking is actually part of test. LAKE NORMAN TAEKWONDO AMERICA STUDENT MANUAL PAGE 84

85 PLASTIC BOARD BREAKING REQUIREMENTS Male Age Brown Belt Red Belt & Black Belt 5 and 6 White board Yellow board 7 and 8 Yellow board Orange board 9 and 10 Orange board ½ Orange + ½ Green board 11 and 12 ½ Orange + ½ Green board Green board 13 and 14 Green board Blue board 15 Blue board Brown board 16 and above Brown board Black board Female Age Brown Belt Red Belt & Black Belt 5 and 6 White board Yellow board 7 and 8 Yellow board Orange board 9 and 10 Orange board ½ Orange + ½ Green board 11 and 12 ½ Orange + ½ Green board Green board 13 and 14 Green board Blue board 15 and above Blue board Blue/Brown board *All colors subject to change should the manufacturer increase or decrease the resistance rating of their boards. Do not compare the board sizes listed by the manufacture with those listed for real wood since manufacturing specifications sometimes change. WOOD BREAKING REQUIREMENTS Male Age Brown Belt Red Belt & Black Belt 5 and 6 3 inch board 4 ½ inch board 7 and 8 4 ½ inch board 6 inch board 9 and 10 6 inch board 7 ½ inch board 11, 12 and 13 7 ½ inch board 9 inch board 14 9 inch board 11 inch board 15 and above 11 inch board 2 11 inch board Female Age Brown Belt Red Belt & Black Belt 5 and 6 3 inch board 4 ½ inch board 7 and 8 4 ½ inch board 6 inch board 9 and 10 6 inch board 7 ½ inch board 11, 12 and 13 7 ½ inch board 9 inch board 14 and above 9 inch board 11 inch board BOARD BREAKING TECHNIQUE REQUIREMENTS BY RANK CURRENT RANK FOOT TECHNIQUE HAND TECHNIQUE Brown or Senior Brown belt Front kick or Side kick Any approved Red Belt or Senior Red belt Side kick or Round kick Any approved LAKE NORMAN TAEKWONDO AMERICA STUDENT MANUAL PAGE 85

86 BROWN & SENIOR BROWN BELT SKILLS Brown to Sr. Brown - (Need Board) Contact and Countering is required during Sparring Board Break Rebreakable board is required at this level. 1st Stripe: Hand (X-Block Low/ Fronts Stance Skip Elbow Strike/ Back Stance, Hand Grab/ shoulder width Stance from a Punch/Front Stance, Reinforced Outside Block Fist Back Fist/ Sitting Stance Combination, Knife Hand X Block/ Back Stance, Twin Upset Palm Heel Strike/ Front Stance) 2nd Stripe: Know the name of form (Hwa Rang Pattern), Number of Movements (31 movements), Meaning (Named after the Hwa Rang Youth Group that unified the three kingdoms of Korea, Which originated in the Silla Dynasty) Complete Hwa Rang Up to the Double Knife Hand Block before the Round Kicks 3rd Stripe: Wrist Locks # 1 & 2. 4th Stripe: White Stripe, Break One Hand and One Foot Technique (Front or Side Kick) All of Hwa Rang and turn in Tenet Sheet. Will need to have a rebreakable board White Stripe: Be able to put their gear on in time, 8 Sparring Classes and Sparring approval, perform the exercise for the cycle STANCE Ready Stance C Feet are together with the knees slightly bent. Both hands are in the knifehand position with the left hand on top. Hands are in front of the groin. BLOCKS X-Block Low Twin Elbow Strike Combination The hands load palm up at the belt. The arms come out rapidly and the arms cross at the forearms at belt or groin level. The hand that is the same as the foot in motion will be on the outside. The hand then crosses with the striking arm underneath. As the back leg steps forward and rotates into a backward facing back stance, the arms come down rapidly and the elbow strike backwards with both hands ending palm up on the belt. Knifehand X-Block The Block loads with the hand in a knife hand position with the palms up and the arms straight behind the body. The hands then come up in front of the body rapidly, crossing just below the wrist. The arm that is in front is the same as the foot that is in front. This technique will end up in a back stance. LAKE NORMAN TAEKWONDO AMERICA STUDENT MANUAL PAGE 86

87 Outside Block Back Fist Combination- The non-blocking hand reaches toward the target. The striking hand is at the ear palm facing toward the target. Non striking hand pulls toward the body with elbow bent at a 90 degree angle as the blocking hand swings across placing the elbow on top of the opposite hands fist. Then cross the arms with the blocking hand on top palm facing away from the face. Swing the blocking hand out to the side striking with the back of the fist as the non-striking hand pulls back to the belt with the palm facing up. This technique will end up in a sitting stance. STRIKES Hand Grab From a punch with the same leg front stance, the back hand reaches out in front of the striking hand s knuckles without grasping it. Simultaneously, the back leg moves to the front leg, shoulder width apart with both legs turned sideways. The striking arm moves toward the student, bending the arm in a 90-degree angle. When completed, the right forearm should be parallel to the front of the room. Twin Upset Palm Heel Strike The block loads with the hands in position for a palm heel strike with the palms down and the arms straight behind the body. The hands then come up in front of the body rapidly using both hands to strike under the chin with the palms of the hand. WRIST LOCKS Jujitsu - Jujitsu program focuses on standing joint locks and control holds. There are a total of 8 standard locks. The holds start off with the opponent grabbing your wrist. This will eventually lead to a shirt grab, a punch, a wild swing and then a weapon. Several things to remember while doing the wrist lock: Add a distraction before attempting the locks will make it more effective. While someone is performing a lock on you remember to relax it will hurt less. When the lock is too much to bear remember to tap. (Tapping means to take your non-hurt hand and repeatedly tap any part of your body so your partner will know to stop) All locks are done in a circular motion Remember to never stay in one place Some people are immune to the locks Go slow with the locks at first until both you and your partner are comfortable with a faster speed Proper techniques are far better than speed. LAKE NORMAN TAEKWONDO AMERICA STUDENT MANUAL PAGE 87

88 To start to understand the locks we will start with you opponent grabbing your wrist. Locks 1 & 2 are a straight ahead grab with the thumbs ups. Exp. Opponent uses their right hand and grabs your left wrist with their thumbs on top. Locks 3 & 4 are a straight ahead grab with the thumbs down. Exp. Opponent uses their right hand and grabs your left wrist with their thumbs facing down. Locks 5 & 6 are a grab across the body with the thumbs ups. Exp. Opponent uses their right hand and grabs your right wrist with their thumbs on top. Locks 7 & 8 are a grab across the body with the thumbs down. Exp. Opponent uses their right hand and grabs your right wrist with their thumbs facing down. Wrist Lock # 1 :Opponent grabs your wrist straight ahead. With the wrist that is being grabbed, take your hand and grab your opponent s wrist. Take your other hand; grab the back side of the opponent s hand that grabbed your wrist. This should cause your opponent to bend their wrist. Using your hand that grabbed your opponent s wrist pull their forearm towards you, which should cause their elbow to bend. Using the hand that is holding the back side of your opponent s hand push the top part of the hand toward your opponent s elbow twist their hand. This should cause their fingers to point up and then towards their face and then down toward the ground. Wrist Lock # 2 = Opponent grabs your wrist straight ahead. With the wrist that is being grabbed, take your hand and turn your palm up. Take your other hand and reach under opponent s hand that grabbed your wrist and grab their thumb with your fingers. Your thumb should be on the back side of their hand. Pull their thumb away from your wrist that is being grabbed while you pull your wrist away. Take the hand that was grabbed and place it on the back side of their hand. As you twist their hand, in a circular motion push the back side of their hand towards them, then to the outside of their shoulder and then towards your hip. LAKE NORMAN TAEKWONDO AMERICA STUDENT MANUAL PAGE 88

89 HWA-RANG: 31 MOVEMENTS (Named after the Hwa Rang youth group which originated in the Silla Dynasty 1,350 years ago. This group eventually became the actual driving force for the unification of the kingdoms of Korea.) Ready Stance C 1. Left Palm Heel Strike Middle Sitting Stance 2. Right Punch Middle Sitting Stance 3. Left Punch Middle Sitting Stance 4. Right Square Block Right Back Stance 5. Left Reverse Upset Punch High Right Back Stance 6. Right Punch Middle Right Fixed Stance 7. Right Downward Knifehand Strike - Single Arm L Stance 8. Left Punch Middle Left Front Stance 9. Left Low Block Left Front Stance 10. Right Punch Middle Right Front Stance 11. Right Hand Grab Ready Stance 12. Right Side Kick 13. Right Knifehand Strike Middle Right Back Stance 14. Left Punch Middle Left Front Stance 15. Right Punch Middle Right Front Stance 16. Left Double Knifehand Block Left Back Stance 17. Right Spearhand Middle Right Front Stance 18. Left Double Knifehand Block Left Back Stance 19. Right Round Kick 20. Left Round Kick 21. Left Double Knifehand Block Left Back Stance 22. Left Low Block Left Front Stance 23. Right Reverse Punch Middle Left Fixed Stance 24. Left Reverse Punch Middle Right Fixed Stance 25. Right Reverse Punch Middle Left Fixed Stance 26. Left X-Block Low Left Front Stance 27. Right Elbow (To direction of slide) (Yell) Left Back Stance 28. Right Inner Forearm Block/Left Low Block Closed Space 29. Left Inner Forearm Block/Right Low Block Closed Stance 30. Left Double Knifehand Block Left Back Stance 31. Right Double Knifehand Block Right Back Stance 1st Stripe: White belt Form (Ki-Bon pattern) Wrist Lock # 1 Senior Brown Belt to Red Belt - During Sparring showing that you can use both sides 2nd Stripe: White & Yellow belt form (Dan Gun pattern) Wrist Lock # 2 3rd Stripe: White, Yellow & Orange belt form (Do San pattern) Wrist Lock # 3 4th Stripe: White Stripe, Perform White, Yellow, Orange & Brown belt form (Hwa Rang) Know the Name, Number of Movement & Meaning of Hwa Rang. Board break with a Basic Hand and Foot (Front or Side Kick cannot be the same techniques as brown belt) turn in Tenet Sheet & Perform Wrist Lock # 4 White Stripe: Be able to put their gear on in time, Sparring Classes and Sparring approval, perform the exercise for the cycle LAKE NORMAN TAEKWONDO AMERICA STUDENT MANUAL PAGE 89

90 WRIST LOCKS Wrist Lock # 3 = Opponent grabs straight ahead with thumbs down. With the hand that is not being grabbed, trap your opponent s hand that is grabbing your wrist. You want your fingers to be on top of your opponent s back of the hand while their fingers are underneath your palm. Pull your opponent s hand across your body toward your opposite shoulder while your elbow (the arm that was grabbed) goes toward their elbow (the arm that grabbed your wrist). As you rotate your opponent s fingers toward the ceiling take your elbow and slightly push their elbow. Take your elbow and rotate it over your opponent s arm, trapping their elbow underneath your arm pit. Keep your opponent s hand higher than their shoulder lower their arm by putting weight on his arm. Squeeze your opponent s arm tight with your elbow and rotate your hip, body to your back side putting pressure on their elbow. Wrist Lock # 4 Opponent grabs straight ahead with thumbs down. With the hand that is being grabbed, pull it to the outside of your partner s hand. Take your other hand and grab your opponent s hand with your thumb center on the back side of your opponent s hand and your fingers wrapped around on the palm of their hand. With the hand that is being grabbed, pull it out of your opponents hand and grab your opponent s hand with your thumbs between on the back side of their hand and your fingers are wrapped around the thumb. Take your thumbs and push the back side of their hand, this will cause your opponent s wrist to be bent and with their fingers pointing up. Your opponent s palm should be facing them. Take the hand that is closest to your opponent s thumbs and wrap your hand around your opponent s thumb and the pointer finger, while your other hand moves to your opponent s elbow so it does not elbow you. Drive your opponent s hand under neither their armpit towards the front of their body. Than place their elbow against your body. Pull their hand toward their elbow that is against your body. LAKE NORMAN TAEKWONDO AMERICA STUDENT MANUAL PAGE 90

91 RED & SENIOR RED BELT SKILLS Red Belt to Sr. Red Belt 1st Stripe: Hand (Reverse Knife Hand High Block Outside Knife Hand Strike/ Front Stance, Reverse Spear Hand Low/ Front Stance Back Fist Low Block/ Back Stance Combination, Jump Spin Double Knife Hand Block/ Back Stance from a C Block/ Back Stance, Spin Low Block/ Back Stance Head Grab/ Front Stance Knee Strike/ One Leg, Reverse Ridge Hand Strike, Double Knife hand block Flying side kick and ending up in a Double Knifehand block) 2nd Stripe: Name of Form (Choong Moo), Number of Movements (31 movements) Meaning (Named after Admiral Hi Sun Sin who invented the first armored battleship (Kobukson) which is the precursor of the present day submarine. Complete Choong Moo Up to the Double Fist Block. 3rd Stripe: Wrist Lock # 1 6 4th Stripe: White Stripe, White, Yellow, Orange & Red Belt form, Board Break with approved Hand technique and an approved (round or Side) Kick. Bring Back Tenet Sheet White Stripe: Be able to put their gear on in time, 10 Sparring Classes and Sparring approval, perform the exercise for the cycle BLOCKS Reverse Knife Hand High Block/ Outside Knife hand Strike The blocking hand reaches straight out with the palm up while the striking hand loads from the ear, palm facing out. Step forward with leg that has the hand that does the block, the blocking hand moves upward with a straight motion of a high block. The striking hand swings in an outward circle making an inward knife hand strike. The design is to block a technique aimed at the face upward and then strike the attacking limb with the outside knife hand strike. At the end of the technique, the palms of the two hands face each other. This technique will end up in a front stance. Low Block Back Fist Combination The techniques loads with the arms crossed. The hand that is doing the low block will be on top, palm facing the head. The striking hand will be on the bottom, palm facing away from the body. The low block hand swings in a downward arch stopping just above the knee while the opposite hand pulls straight back in a striking motion toward the bridge of the nose of the opponent. The back fist will be facing away the head striking with the back of the knuckles. The focus point is the low block. This technique will end up in a back stance. STRIKES Twin Grab Both hands load palms open on the side of the belt facing the ceiling. As the hands move toward the target, they rotate and simulate the grabbing of the rear of the head from the front. This technique will end up in a front stance. Reverse Spear Hand Low The striking hand is loaded from the belt in a knife hand position with the palm facing down. The non-striking hand is closed and is reaching toward the target. As the foot shifts into position, the hand that was out retracts to the shoulder, fist facing up, while the striking hand moves out toward the groin, rotating at the end. The hand that is on the shoulder will have that leg in the front. This technique is done in a front stance. LAKE NORMAN TAEKWONDO AMERICA STUDENT MANUAL PAGE 91

92 Reverse Ridge Hand The striking hand begins with the palm up on the top of the belt. The fingers are fully extended, with the thumb tucked under the palm. The opposite hand reaches straight out in front, palm open and pointed up. The non-striking hand will pull toward the body bending the elbow 90 degrees until the arm is across the body. The striking hand swings out in an arc, twisting at the end, palm down, striking with the thumb side of the hand. The non-striking hand should be underneath the striking hand s elbow. This technique will end up in a front stance. Flying Side Kick From and Starting from a double Knife Hand Block From a double knife hand block take two steps like you are running. The leg that starts off from behind will do a jump #2 side kick. As you land in a back stance with the opposite leg infront reach back and chamber for a double knife hand block. This techniques ends with a double knife hand block in a back stance. WRIST LOCKS Wrist Lock # 5 Your opponent grabs you across with the thumbs up. The hand that is not being grabbed traps your opponents hand that is grabbing yours with your fingers on the back of their hand and your palm on top of their fingers. With the hand that is being grabbed swings to the outside of your opponent s wrist then continues over the wrist and then to the inside of the wrist. Once your hand has completely gone 360 degrees around your opponent s wrist, turn your palm up and pull it across your opponent s body. Once your opponent moves slightly take your finger and pull your opponent s elbow down where the forearm is parallel to the ground. Keeping your opponent s arm parallel to the ground pull the forearm down to the ground. Wrist Lock # 6 Your opponent grabs you across with the thumbs up. With the hand that is being grabbed rotate the hand in a circular motion like you are going to wave at the person from the outside in. Take your other hand and grab your opponent s hand that grabbed you causing the thumb and the pinky to fold towards each other. When squeezing the hand together make sure the hand that is grabbing the thumbs is right below the second joint of the thumb. Take your hand that was grabbed and push toward the thumb. You are trying to scissor the thumb causing the top of the thumb to move in one direction while the bottom part of the hand to move the other direction. LAKE NORMAN TAEKWONDO AMERICA STUDENT MANUAL PAGE 92

93 CHOONG-MOO: 31 MOVEMENTS (Choong-Moo was the name given to the great Admiral Hi Sun- Sin of the Yi Dynasty. He was reputed to have invented the first armored battleship (Kobukson), which was the precursor to the present day submarine in 1592 A.D. This pattern ends with the left hand attack to symbolize his regrettable death, having no chance to show his unrestrained potential checked by the forced reservation of his loyalty to the king.) Ready Stance A 1. Left Knifehand Square Block Left Back Stance 2. Right Inward Knifehand Strike /Left Reverse Knifehand High Block Right Front Stance 3. Right Double Knifehand Block Right Back Stance 4. Left Spearhand High Left Front Stance 5. Left Double Knifehand Block Left Back Stance 6. Right Side Kick 7. Left Double Knifehand Block Left Back Stance 8. Right Jump Side Kick (Yell) 9. Right Double Knifehand Block Right Back Stance 10. Left Low Block Left Back Stance 11. Twin Grab High Left Front Stance 12. Right Knee Strike 13. Right Reverse Ridgehand Strike High Left Front Stance 14. Right Round Kick 15. Left Spin Side Kick 16. Right Double Fist Block Right Back Stance 17. Left Round Kick 18. Right C-Block Right Back Stance 19. Jump 360º/Right Double Knife Hand Block Right Back Stance 20. Right Reverse Spearhand Low Left Front Stance 21. Left Low Block/Right Reverse Back Fist Left Back Stance 22. Right Spearhand Middle Right Front Stance 23. Left Double Inner Forearm Block Left Front Stance 24. Right Outside Block-Left Fist Under Elbow Sitting Stance 25. Right Backfist Sitting Stance 26. Right Side Kick 27. Left Side Kick 28. Right Knifehand X-Block Middle Right Back Stance 29. Twin Palm Upset Strike High Left Front Stance 30. Right High Block Right Front Stance 31. Left Reverse Punch High (Yell) Right Front Stance 1st Stripe: White to Green Belt Form (Won Hyo) & Red Belt Form. Wrist Lock # 1 & 2 Senior Red to Probationary Black Belt 2nd Stripe: White to Purple (Yul Gok) & Red Belt Form. Wrist Lock # 3 & 4 3rd Stripe: White to Blue Belt Form (Joong Gun) & Red Belt Form. Wrist Lock # 5 & 6 4th Stripe: White Stripe, White to Red Belt Form. Name, number of movement, & meaning of red belt form. Board Break with approved Hand technique and an approved (Round or Side - cannot be the same techniques as red belt) Kick., bring Back Tenet Sheet and Handed in a 500-word essay on What I have done to receive a black belt or What a Black Belt is to me. Turn in Tenets Sheet. Wrist Lock # 7 & 8 LAKE NORMAN TAEKWONDO AMERICA STUDENT MANUAL PAGE 93

94 White Stripe: Be able to put their gear on in time, 11 Sparring Classes and Sparring approval, perform the exercise for the cycle Wrist Lock # 7 Your opponent grabs you across with the thumb down. With the hand that is being grabbed rotate the hand in a circular motion like you are going to wave at the person from the outside in. Take your other hand and grab your opponent s hand that grabbed you causing the thumb and the pinky to fold towards each other. When squeezing the hand together make sure the hand that is grabbing the thumbs is right below the second joint of the thumb. Take your hand that was grabbed and push toward the thumb. You are trying to scissor the thumb causing the top of the thumb to move in one direction while the bottom part of the hand to move the other direction. Wrist Lock # 8 Your opponent grabs you across with the thumb down. With the hand that is being grabbed push it under your opponent s arm causing your opponent s elbow to bend upward. Take your other hand and reach around and grab your opponent s hand. Your thumb should be against the web between your partner s thumb and the pointer finger, while the other fingers are wrapped around the pinky side of the hand. Take the hand that was grabbed and grab the opponent s hand like you are shaking the hand and squeeze it. Now rotating their hand in a circular motion both upward and toward their body like turning a cork screw. LAKE NORMAN TAEKWONDO AMERICA STUDENT MANUAL PAGE 94