The following are training tips that all belt levels may benefit from.  This section will be updated often, so be sure to check it out frequently.

PRACTICING AT HOME - FAQ's

Do I need to practice at home?

It is not required but recommended. Practicing at home will help students progress at a reasonable rate.

When and how often should I practice at home?

One or two practice sessions at home per week is sufficient. It is recommended that the student set a schedule of practice times to develop discipline. For example Wednesday at 6:30 and Sunday at 8:00.

How long should I practice for?

Students should train between 20 - 45 minutes. This includes a proper warm up. The quantity of the practice is not as important as quality.

What and how should I practice?

All students should use their curriculum guide as an outline of their practice session. A complete warm up and stretching routine is necessary. Use the guide to help you with the area's that challenge you the most in taekwondo.

What's a good way to practice my poomse at home?

One of the best ways to practice your poomse is to do as many motions as you can without your guide. However many motions you execute, use your guide to help you with the next few moves. Then try to do the poomse again. You should be able to slowly build up the number of motions in the poomse until it is finished. See 'Top Ten Tips for Poomse Training', for additional tips to help your poomse training.

How should I practice my step sparring and my self defense?

Although ideal it is not needed to have a partner to practice these techniques. Remember to say the number and motion before executing the motions. It is a good idea to use a mirror to check your stance and body position during these movements.

I don't have a partner at home, how do I practice sparring drills?

There are numerous drills you can do alone. Practicing minutes and rounds is a good sparring drill, when you do not have a partner.. For example 2 minutes / 3 rounds; practice a technique (round house kick) for 2 minutes long, have a 30 second interval then repeat two more times. This may be done with any technique in taekwondo. Be creative, 3 minutes / 10 rounds, with a different kick or combination in every round is a great workout. To make it more interesting, you may use a kicking target or put your sparring gear on.

HOME PRACTICE TIPS
1) Have a plan. For example, Wednesdays work on poomse and 3 step sparring. Sundays work on conditioning.
2) Have variety. Just like in class, do your techniques in different ways. For example, do your poomse facing a different direction. Choose a different kick to improve each week.
3) Review. Once you feel comfortable with the material at your belt level, review. Practice lower poomses, step sparring and basic motions. Don't let your instructors have to teach them to you again.
4) Have fun. Have a good time, it shouldn't feel like work. Stay focused and enjoy it!

STRETCHING

In taekwondo, a needed physical attribute is flexibility. Flexibility is gained through stretching. Before any stretching is performed students must first warm up. The purpose of the warm up is to stimulate the heart and lungs and heat up the muscles. It is important for students to warm up properly before doing stretching exercises. Due to times constraints in class, a minimal warm up will be performed but it is expected that the student warm up prior to class (this is highly recommended for the adult student).

Warm ups should last between 5-15 minutes. At the conclusion of the warm ups your body should feel warm and ready for stretches.

When stretching a few things should be remembered.

1) Warm ups should precede but is not totally necessary before stretching (when there is only time for a short warm up, stretch lightly, giving the muscles time to relax).
2) Practice different stretches. There are virtually countless stretching exercises. Think of other activities you may have participated in such as gymnastics or dance. A variety of stretches will keep your home training interesting as well as motivating.
3) On stretches which involve bending at the hips, it is important to keep a flat back. When keeping a flat back, you will be able to roll your hips forward which in turn will allow you to stretch the hamstring muscles.
4) Remember to breathe and relax. Take in a deep breath before lowering yourself into a stretch (breathe in through you nose). Exhale slowly as you go down (exhale through your mouth).
5) Try stretching in the morning, a warm up and stretch in the morning is a great way to start off the day. Don't be late for school or work!

STEPS AND FOOT WORK

To use our kicks in free sparring we must first get to a kicking distance. We are able to do this by using our steps.

We must first understand the different types of stances in relation to our opponent.
OPEN STANCE refers to both people facing the same direction (both people with the opposite leg in front).
CLOSED STANCE refers to both people facing the opposite direction (both people with the same leg in front).

BASIC STEPS - when performing steps in TAEKWONDO it is important to:
1) Be light on your feet - use the balls of your feet and toes, not your heels
2) Keep the upper body relaxed - there is minimal activity with this part of the body
3) Always move straight rather than in a circular motion (especially il-bo steps)
4) Move the shoulders and hips simultaneously with step
5) Be well balanced throughout the entire motion (before, during and after)

Steps may be used offensively or defensively during free sparring.
The following are examples of ways you may use your steps during specific situations in free sparring. The round house kick is mentioned in the examples because of its commonality during free sparring.

CHUN-JIN STEP is slide step forward

Offense Example 1 - From a open stance to attack with a rear leg round house kick This is one of the most common attacks in free sparring. Defense Example 2 - To jam our opponent, this is a very effective step to prevent example 1 from working. This step must be done quickly and confidently.

FU-JIN STEP is slide step backward

Defense Example 3 - To move away from an attack

IL-BO CHUN-JIN STEP is one step forward

Offense Example 4 - From a closed stance to attack with a rear leg round house kick. Defense Example 5 - Same as example 2, to jam our opponent

IL-BO FU-JIN STEP is one step backward

Example 6 - Same as example 3, to move away from an attack

When using a step offensively, it is important to to have a clear plan of attack.
In example 1, to use a rear leg round house kick, chun-jin step is more practical from an open stance. If we used il-bo chun-jin step we would be attacking to the back of our opponent.
In example 4, to use a rear leg round house kick, il-bo chun-jin step is more practical from a closed stance. If we used chun-jin step we would be attacking to the back of our opponent.
We must also remember this of defense.
As noted above fu-jin step and il-bo fu-jin step are both backward steps but they will be used differently to counterattack.
For example, in an open stance if our opponent attacked with a rear leg round house kick, we could use our il-bo fu-jin step because this will allow us to counter with our rear leg round house kick.
If our opponent, in an open stance attacked with a front leg step behind side kick, we could use our fu-jin step because this will allow us to counter with our rear leg round house kick.

A kick after a step must be performed quickly, with no hesitation. This is especially true with counterattacks. If the kick is not performed quickly enough, your opponent will have ample time to attack with another technique.

SUGGESTED DRILLS TO IMPROVE STEPS IN FREE SPARRING
(think of the following steps and kicks as one motion instead of two or three)
OFFENSE
Chun-jin / Il-bo Chun-jin
Il-bo Chun-jin / Chun-jin
Chun-jin / round house kick
Il-bo Chun-jin /round house kick
Chun-jin / Il-bo Chun-jin / round house kick
Il-bo Chun-jin / Chun-jin / round house kick
DEFENSE
Fu-jin / Il-bo Fu-jin
Il-bo Fu-jin / Fu-jin
Fu-jin / round house kick
Il-bo Fu-jin / round house kick
Fu-jin / Il-bo Fu-jin / round house kick
Il-bo Fu-jin / Fu-jin / round house kick
COMBINATION
Chun-jin / Il-bo Fu-jin / round house kick
Il-bo Fu-jin / Chun-jin / round house kick
Chun-jin / round house kick / Fu-jin
Fu-jin / round house kick / Chun-jin

MENTAL PREPARATION - CONCENTRATION

Black Belts would not spend so much time developing it, and opponents would not try so hard to break it, if concentration was not important.   To be a winner, you must concentrate on the individual match or the performance of your form.  Concentrate on every move, every technique, with such intensity that you can not be distracted into making a mistake.  Concentrate totally on what you are doing and you will be in a better position to succeed.

Intense concentration, applying your mental powers, is a trait that must become habit to you.  You'll need it throughout your training, especially in pressured situations.  It shields you from intimidation.  It prevents you from becoming rattled or distracted by pressure from an individual or a group.

The most common source of error in the Taekwondoist is failure in concentration, it frequently spells the difference between success and failure.   For that reason it must become one of your characteristics.  Once you concentrate on an objective, even one as simple as a basic punch to your opponents body, your mental powers make success not only possible, but very likely.  It has worked for countless numbers before you and it will work for you, too!

Everyone can improve concentration.  It involves tapping into part of the huge capacity of your mental powers.  Just as you use only a small fraction of your physical potential, you make use of only a small part of your brain capacity.

Basically, concentration is simply a matter of saying to yourself, "I will concentrate on this!", and then block out everything else.   Concentration is simply a matter of, for a few seconds, thinking of performing a flawless technique and ignoring everything else.  That is something anyone can do.

To improve your ability to focus your mental powers, try to follow these steps:

1.  Relax - your body can't perform at it's best when your are nervous, worried, or tense; neither can your mind.  So before you begin your next poomse or enter your next class, take a deep breath and as you let it out, concentrate on your objective.

2.  Tune out Distractions - practice the art of ignoring noises or sights that bother or distract you.  The ability to ignore sights and sounds that bother you could prove to be very valuable in a pressure situation.

3.  Make Concentration Habit - it is important in all areas of life.  You can't be a good driver if you can't keep your eyes on the road.   Don't let your mind wander when you are doing important work.  Don't get caught up in day dreaming when you should be studying.  If you concentrate on everything you do, you will find it easier to focus your mind when you really need to.

TOP TEN TIPS FOR POOMSE TRAINING

1. Memorize the line of movement, the sequence and the direction of the techniques in the form.

2. In assuming the ready stance be calm, cautious, and courageous. Even if this attitude is not outwardly expressed, it must be felt each time the form is begun.

3. In learning the form make the movements slowly, accurately, and precisely. As you learn the forms, gradually speed up the movements, being careful to maintain good form in the execution of the technique.

4. The execution of each movement must be dynamic. When a yell (kihap) is called for, it must be sharp and loud, reflecting the strong spirit of the performer.

5. Maintain an objective focus. Looking straight forward in executing a block, punch, or kick, you should see and visualize the target area, but do not "look at" it. The eyes should not wonder or concentrate on a specific technique or stance being executed.

6. In turning, look first, then turn. Remember that in the forms one defends against multiple imaginary attackers. One must see the direction from which an attack is coming before he can defend against it.

7. In walking, maintain poise, balance, and a good stance. Hips and shoulders should both move on an even plane and not up and down from one stance to the next.

8. Relax while assuming the stance and executing the technique until the instant the technique would impact the opponent. Then focus sharply on the end of the technique bring all of the body's strength (momentarily) into the technique. One must not be tense throughout the movement as this inhibits speed, aesthetic quality, and effectiveness of the technique.

9. Be certain to practice the forms from different angles so that you will not become disoriented if the form is practiced in strange surroundings. The movements should be performed one per second except with instructions call for a slow movement performed with tension.

10. Return to the ready stance calmly, gracefully, and with satisfaction.  Remember these tips and you will be on your way to the next poomse!
    

BASIC MOTIONS

It is essential that you have a proper fist for closed hand techniques in TaeKwonDo.  This will allow you to have maximum power when practicing fisted techniques.  This will also prevent injury to the hands and wrists.

CHECK YOUR FISTS:

	Hand is extended.
	Roll your fingers so your finger nails are over the base of your fingers.
	Continue rolling your fingers towards the center of your palm.
	Secure your fist by placing your thumb perpendicularly over your first two fingers.
	For your fist to be in a strong position make sure the back of your hand is flat.

When practicing punches or any closed hand techniques it is important to have minimal tension.  The proper tightness of your fists during your motions are very important.  Imagine holding a tube of toothpaste, you want your hands tight enough to hold on but not too tight that the paste will come pouring out.  On a scale of one through 10 (10 being the tightest), it should feel like a 3.  This relaxed feeling will give you much more range of motion on all of your upper body techniques.   This range of motion will lead to more power.  Also since we are not tense we will have much more control behind our techniques.  Our hands should tighten up to a 10 right before impact.  This is the same for an offensive technique (such as a body punch) and a defensive technique (such as an outside body block). 
Remember, RELAX before the motion and HIT at the target.

POOMSE / BASIC MOTIONS

When practicing poomses (color belts) or basic motions (white belts), correct timing is essential for proper technique.  For a motion to have maximum effectiveness, the timing of three elements must be precise. 

The three elements are upper body, lower body, and breathing.  These three elements must finish at the same time.  For a properly controlled technique, we can only go as fast as our slowest element. In this case it will be our lower body (our upper body or arms, and breathing or yell are faster than our lower body or legs). 

There are many incorrect ways to do a motion, below are examples of the most common.

A

 In example A, the student stepped, punched, then yelled.

B

 In example B, the student punched and yelled, then stepped.

C

In example C, the student stepped, punched, and yelled at the same time. 
Remember the motion is only correct when you finish all elements at the same time.

FREE SPARRING

In TaeKwonDo we practice free sparring in many different ways. No contact sparring is a great way to learn and experiment with your techniques. We are taught many different techniques in the Dojang, but for some reason we do not practice them all.

When we are sparring with all of our gear, it is easy to understand that we do not want our partner to hit our target area.  Therefore we are extra cautious, and prone to executing simple techniques that we are more confident with. 

No contact sparring gives us a great opportunity to try and gain confidence with the techniques we might need more practice with.  For a yellow belt it may be a back kick.  For a green belt it may be a spinning roundhouse kick.  For a black belt it may be a jumping back kick. 

Remember this tip, for the next time you spar.  Who knows you may stumble upon your favorite kick or combination.