10 th Kup White Belt. The Basics

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1 10 th Kup White Belt Starting Tae Kwon Do as a white belt often feels rather daunting, especially when there are so many students around you that appear to make all the moves seem effortless. Just remember everyone started as a white belt. There are many fundamental moves that you learn as a white belt that form the foundation for the more complicated moves that you will see senior students practice. These fundamental moves should be mastered first before attempting the more complicated attacking and defensive techniques. Within the white belt section of the syllabus we have included many of the basic details that you will cover within your training. These details are purely to help you remember when practicing outside the dojang and do not substitute the need for regular training! The Basics At the beginning of every lesson, all students make up lines facing the instructor in grade order, with the highest grades at the front and the lowest grades at the rear. This allows all lower grade students to copy the senior grades when instruction has started. After lines have been made up, either the instructor or the senior student will start the class by calling everyone to attention by shouting Chariot. The 5 tenets of Tae Kwon Do are then repeated by all students. The command Kyong Ye is then given and all students and instructors will then bow to show their respect. Commands are often given in Korean so to a beginner student it can often leave you wondering about what s going on! Don t worry, you will be surprised how quick you will pick this up, and just to help you, here are a few of the basic stances that you will need:- Relaxed Stance:- This is when the stance adopted when the instructor gives the command to relax; it is normally when the student is in line or listening to instruction. This is simply standing with your feet shoulder width apart with your hands holding each other behind your back. HJMA-SYL10 Junior (Rev 7/12) 10 th Kup P a g e 6

2 Attention Stance:- When the command Chariot (Attention) is given, bring both feet together and place your hands straight down at the sides. You should stand perfectly still, chin up, eyes forward, abdominals tight and shoulders relaxed. The attention stance is nearly always followed by the command Kyong Ye (Bow) Bend your body at the waist about 45 degrees looking straight forward. Parallel Ready Stance:- This is one of the basic stances. Weight is 50% - 50% on each foot, hands placed directly in front of the belt, fists closed but relaxed. Note both feet face forwards, not splayed outwards. Fundamental Movements. Each grade is required to learn a pattern (Tul) as part of the grading requirement. White belts do not have a pattern, but a set of fundamental movements known as four directional punch (Sajo Jirugi). With each new pattern, a new set of techniques are introduced and listed within your syllabus. The pattern will always be shown first, with a description of movements and a diagram of the pattern. HJMA-SYL10 Junior (Rev 7/12) 10 th Kup P a g e 7

3 Sajo Jirugi No 1 Four Directional Punch Number of Moves: 14. Seven moves performed rotating in an anti-clockwise direction pivoting on the left foot. Seven moves performed in a clock wise rotation pivoting on the right foot. Ready Posture: Parallel Ready Stance 1. Move the right foot to D forming a right walking stance toward D while executing a middle punch to D with the right fist. 2. Move the right foot to A forming a left walking stance toward B while executing a low block to B with the left forearm. 3. Move the right foot to B forming a right walking stance toward B while executing a middle punch to B with the right fist. 4. Move the right foot to D forming a left walking stance toward C while executing a low block to C with the left forearm. 5. Move the right foot to C forming a right walking stance toward C while executing a middle punch to C with the right fist. 6. Move the right foot to B forming a left walking stance toward A while executing a low block to A with the left forearm. 7. Move the right foot to A forming a right walking stance toward A while executing a middle punch to A with the right fist. End: Bring the foot back to a ready position. Repeat the movements in a clockwise direction. Sajo Jirugi number 2 replaces the low block with a middle section inner forearm block and is performed in both directions. HJMA-SYL10 Junior (Rev 7/12) 10 th Kup P a g e 8

4 Stances introduced:- Walking Stance:- This is a strong stance for front and rear, both in attack and defence. Move one foot to either front or rear at a distance of one and a half shoulder width between the big toe of the back foot and the heel of the front foot. One shoulder width apart. Over one and a half shoulder width in distance will make the movement slow and weak against an attack from the side, and weak against an attack from the front or rear. Bend the front leg until the knee cap forms a vertical line with the heel, extending the opposite leg fully. Distribute the body weight evenly on both feet. Tense the muscles of the feet with the feeling of pulling them toward each other. When the right leg is bent, the stance is called a right walking stance and vice-versa. It can be either full facing or half facing in both attack and defence. Sitting Stance:- This is a very stable stance for lateral movement. It is also widely used for punching exercise and muscle development of the legs. One of the advantages of this stance is to shift into walking stance without relocating the foot. Spread one leg to the side at a distance of approximately one and half a shoulder width between the big toes. Point the toes to the front and distribute the body weight evenly on both legs. HJMA-SYL10 Junior (Rev 7/12) 10 th Kup P a g e 9

5 Extend the knees outward, bending until the knee caps come over the ball of the foot. Infuse the strength into the inner thighs and tense inward by scraping the ground or floor with the side soles. Push both the chest and abdomen out and pull the hip back tensing the abdomen. Correct stances are incredibly important; you cannot perform correct moves from incorrect stances. Always check your stances for correct foot position, weight distribution and body attitude at every stage. A good tip is to use your patterns training to iron out any bad habits at an early stage. Attacking Techniques Middle section Obverse punch. To make a fist, start by squeezing your fingers tightly together, then roll your fingers down, from the tips, squeezing all the air out of the centre of the fist. Thumbs should then be tucked under the fist. Never tuck your thumbs inside the curled fingers, nor to the side of the fist. The correct technique for punching is to strike the target with the largest two knuckles of the hand (forefinger and middle finger). Defensive Techniques Low section Outer Forearm Block Low section block is nearly always performed over the leading leg in the stance. For example, if you are in a left walking stance (left leg forward) you will block with the left arm. Start with the blocking arm up by your ear, with your knuckles facing outwards. The reaction arm is then placed against the blocking arm with the back of HJMA-SYL10 Junior (Rev 7/12) 10 th Kup P a g e 10

6 the wrists touching each other. The blocking arm is then whipped downwards so that the fist ends about 6 inches in front of the body and about 6 inches past the forward leg, with the knuckles of the fist facing forwards. The reaction arm is pulled back so that the fist ends on the hip with the knuckles facing downwards. Middle section inner forearm block. The middle section inner forearm block uses the end two inches of the wrist joint as the attacking tool. Start with the blocking arm on the opposite side to the attack with the knuckles facing uppermost. The reaction arm is placed over the top of the blocking arm, also with the knuckles facing uppermost. During the blocking technique the arm is forced across the body with the elbow bent at approximately 90 degrees with the shoulder joint rotated until the fist is level with the nose. The wrist joint is rotated during the last 6 inches of the arms travel, so that the knuckles face outwards. Additional Techniques:- 45 degree kick. Although not a traditional ITF Tae Kwon Do technique, the correct application of this kicking technique is often used in sparring as a dummy before a more powerful technique to draw the opponents guard down. That being said this is also an effective technique in its own right for striking the sides of an opponent (floating ribs) that is standing facing you. The 45 degree kick can be performed from either the front or the back leg. Swing the knee up in a 45 degree arc towards the opponent before snapping the lower section of the leg out to strike the target. The toes should be pointed forward and the target is struck with the top of the foot(instep). Front Snap kick. Although this technique is not seen in a pattern until 7 th Kup (Green Stripe) it is one of the basic fundamental kicking techniques, and when performed correctly is also very powerful. The kick can be performed from either the front or the back leg and is usually aimed to the low or middle section. Start by bringing the kicking leg sharply up to the height of the kick. Execute the leg by extending the leg in a fast snapping motion with the ankle locked forward and the toes pulled back. The hips should be pushed slightly forward and the supporting leg slightly bent to deliver maximum power. After the kick has been delivered, pull the leg straight back to the start position to prevent the leg being grabbed as well as being ready to deliver another kick or technique HJMA-SYL10 Junior (Rev 7/12) 10 th Kup P a g e 11

7 Korean/Questions Attention = Chariot Attention stance = Chariot Sogi Bow = Kyong Ye Parallel Ready Stance= Nirrani Chunbi Sogi Ready = Chunbi Walking Stance = Gunnun Sogi Start = Sijak Sitting Stance= Annun Sogi Training hall = Dojang Front Kick= Ap Chagi Training Suit= Dobok 4 directional = Sajo Jirugi Definition of Tae Kwon Do= Tae - To jump, kick, or smash with the foot Kwon - A fist. To punch or destroy with the hand or fist Do - Is an art, way, or method White belt signifies innocence, that the wearer has little or no knowledge of Taekwondo HJMA-SYL10 Junior (Rev 7/12) 10 th Kup P a g e 12

8 Exercise 10 press ups 5 sit ups 10 x single punch sitting stance Grading requirement for White belt students. Pattern 4 directional punch (lower section block and middle section) Line Work B) Low section outer forearm block F) Obverse Punch B) F/L Front Kick F) B/L 45 deg Kick Demonstration & Application Low block technique and application Middle block technique and application Correct punching application (traditional) 45 degree kick Front kick Jab Cross How to make a fist Sparring non contact punch, 45 degree, front kick Korean/Questions HJMA-SYL10 Junior (Rev 7/12) 10 th Kup P a g e 13