Taekwondo - Formas Tae Kwon Do
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Transcript of Taekwondo - Formas Tae Kwon Do
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Copyright 1996
Dragon School of Tae Kwon Do
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Dragon School Student's Guide
Belt Tying Instructions
Front
Front
Front
#1
#3
#5
Back
Front
Front
#2
#4
NOTES:
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GOLD STRIPE Minimum 8 weeks of training
(8th GUP) 10 Basic Techniques:
Down Block, Up Block, Outside Block, Inside Block,
Low Knife Hand Block, Middle Knife Hand Block,
Middle Punch, High Punch, Side Attack, Reverse/Advance
Self Defense
GOLD BELT Minimum 3 months of training
(7th GUP) Basic Form 1
Basic Form 2
Basic KicksFront Snap, Front Thrust, Side Snap, Side Thrust
Roundhouse, Crescent (Inside & Outside), Back (Mule)
Mobility Drills
Chopping, Elbow, Palm Thrust
Self Defense
One Step Sparring - Hand Techniques (Right Punch)
Free Sparring - 1 match minimum
GREEN BELT Minimum 3 months of training
(6th GUP) Basic Form 3
China Form
Mobility Drill
Moving Kicking-Punching
Self Defense
One Step Sparring - Hand Techniques (Left Punch)
One Step Sparring - Kicking Techniques (Right & Left)
Free Sparring - 2 matches minimum
PURPLE BELT Minimum 3 months of training
(5th GUP) Basic Form 4
Advanced Form 1Intermediate Kicks
Front - Hook, Ax
Back Turning - Side, Hook, Crescent (Outside)
Self Defense
One Step Sparring - 5 Original (minimum)
Free Sparring - 2 matches minimum
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BLUE BELT Minimum 3 months of training(4th GUP) Advanced Form 2
Jung-Ye Form
Self Defense - Includes Take Downs & Controlled Falls
One Step Sparring - 6 Original (minimum)
Free Sparring - 3 matches minimum
RED BELT Minimum 3 months of training
(3rd GUP) Advanced Form 3
Self Defense
One Step Sparring - 8 Original (minimum) Free Form
Free Sparring - 4 matches minimum
Multiple Opponent Sparring - 2 opponents
BROWN BELT Minimum 3 months of training
(2nd GUP) Advanced Form 4
Advanced Kicks
Jump - Front, Side, Roundhouse, Crescent (Inside &
Outside)
Self Defense
One Step Sparring - 10 Original (minimum) Free Form
Free Sparring - 4 matches minimumMultiple Opponent Sparring - 3 opponents
BLACK STRIPE Minimum 6 months of training
(1st GUP) Advanced Form 5
Advanced Kicks
Jump Turn - Side, Roundhouse, Crescent (Inside &
Outside
Self Defense
One Step Sparring - 12 Original (minimum) Free Form
Free Sparring - 5 matches minimum
Multiple Opponent Sparring - up to 4 opponents
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Dragon School Student's Guide
1st DEGREE BLACK BELT Minimum 1 year of training(1st DAN) Basai
Dragon Form
Self Defense
One Step Sparring - 15 Original (minimum) Free Form
Free Sparring - 6 matches (consecutive) minimum
Multiple Opponent Sparring - up to 5 opponents
2nd DEGREE BLACK BELT Minimum 2 year of training
(2nd DAN) Ninche 1
Ninche 2
Dragon-Crane version of Tawanda No Sai
Specialty
Self Defense / Weapons
One Step Sparring - Free Form
Free Sparring
3rd DEGREE BLACK BELT Minimum 2 year of training
(3rd DAN) Ninche 3
Koryo
Specialty
Self Defense / WeaponsOne Step Sparring - Free Form
Free Sparring
4th DEGREE BLACK BELT Minimum 3 year of training
(4th DAN) Chinto
Self Defense / Weapons
One Step Sparring - Free Form
Free Sparring
DURING THE COURSE OF ANY TEST THE CANDIDATE FOR
PROMOTION MAY BE ASKED TO PERFORM ANY TECHNIQUES FROM ANYPREVIOUS TESTS. Each person testing should, therefore, review all previous forms,
self defense techniques, and basic techniques. Best thing is to STAY up on all techniques
so extensive review is NOT necessary!
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Dragon School Student's Guide
BASIC WARM UPS
Mild warm ups are a necessity for everyone and the need is multiplied by the age
of the person. It is recommended that you do these in this order as it warms the body up
in a orderly fashion with the proper intensity for each area. These should not take much
more than twelve minutes to do. Work at a pace that is comfortable for you.
MEMORIZE THIS SET, SO THAT YOU CAN TAKE THE CLASS THROUGH IT
WITHOUT CONFUSION.
STANDING STRETCHES
Neck Stretch:
Head Left: Inhale then exhale as you lay your head over to the left side so your
ear rests on your shoulder, then inhale and return to center.
Head Right: Exhale as you lay your head over to the right side so your ear rests
on your shoulder, then inhale and return to center.
Head Forward: Exhale as you lay your head forward so your chin rests on your
chest, then inhale and return to center.
Head Turn Left: Exhale as you turn your head and look over your left shoulder,
then inhale and return to center.
Head Turn Right: Exhale as you turn your head and look over your right
shoulder, then inhale and return to center.
Shoulder Stretch:
Rotations Forward: Scrunch shoulders up to your ears then try to get your
shoulders to touch in front of you, then try to drag your fingers through the floor
and finally try to get your shoulders to touch behind you. Repeat 8 times.
Rotations Backward: Scrunch shoulders up to your ears then try to get your
shoulders to touch in back of you, then try to drag your fingers through the floor
and finally try to get your shoulders to touch in front of you. Repeat 8 times.
Left Arm Across: With your right hand grasp above your left wrist and stretch you
left arm across your chest.
Right Arm Across: With your left hand grasp above your right wrist and stretch
you left arm across your chest.
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Left Arm Over: Extend your left arm straight up over your head, then bend at theelbow and place you left hand on your back. Reach for you belt with your left
hand as you press above you left elbow with your right hand.
Right Arm Over: Extend your right arm straight up over your head, then bend at
the elbow and place you right hand on your back. Reach for you belt with your
right hand as you press above you right elbow with your left hand.
Waist:
Left Rotation: Feet shoulder width apart and hands on your hips, bend your knees
slightly then move your hips in counterclockwise (to the left) circles for eight time
(using more hip than shoulders). Right Rotation: Feet shoulder width apart and hands on your hips, bend your
knees slightly then move your hips in clockwise (to the right) circles for eight time
(using more hip than shoulders).
Knee:
Left Rotation: Feet together and hands above your knees, draw circles with your
bent knees eight times counter-clockwise (to the left).
Right Rotation: Feet together and hands above your knees, draw circles with your
bent knees eight times clockwise (to the right).
STANDING KICKS
These kicks are intended to warm-up the muscles in preparation for the floor
stretches. Perform kicks with good form and at height that is comfortable. These kicks
are to be done without power or speed. SeeBasic Kicks section for a description of each
kick andBasic Stances section for a description of the stances.
Front Snap Kick: Start in right front stance. Do 12 back leg front snap kicks.
Change to left front stance and repeat.
Inside Crescent Kick: Start in right front stance. Do 12 back leg inside crescent
kicks. Change to left front stance and repeat.
Outside Crescent Kick: Start in right front stance. Do 12 back leg outside
crescent kicks. Change to left front stance and repeat.
Roundhouse Kick: Start in left straddle stance. Do 12 front leg roundhouset kicks.
Change to right straddle stance and repeat.
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Side Kick: Start in left straddle stance. Do 12 front leg side kicks. Change toright straddle stance and repeat.
PUNCHES
Front Punch: Start in straddle stance facing front of the room. Do 25 punches to
the solar plexus alternating left and right.
FLOOR STRETCHES
These stretches are done sitting on the floor. Now that your muscles are warm,
these stretches can be done without damaging the muscles. These stretches will help toimprove your flexibility. Only preform the stretch to the point of slight discomfort. If the
stretch is painful, stop and return a point in the stretch where you are not in pain. Hold
each stretch a minimum of 15 seconds. As with any exercise inhale on the easy part and
exhale on effort.
Butterfly: Place the soles of your feet together in front of you and draw your heels
into your groin. Straighten your back and place your elbow on the inside of your
knees. Press down with your elbows and hold. With your hands grab you feet
and pull yourself forward and hold.
Modified Hurdler: Extend your left leg laying it flat on the floor with the toes
pointing straight up. Draw your right heel into your groin and lay your bent rightleg flat on the floor. Turn and face your left foot. Straighten your back. Reach
for your left foot bending at the waist and hold. Repeat to the right side.
Legs Wide: Straighten your legs flat on the floor in front of you. Separate your
legs while pushing your hips forward. This creates an angle between your legs.
Your toes are pointing straight up and your hips a slightly rolled forward. Turn
and face your left foot. With your back straight, bend at the waist and reach for
your toes. Repeat to the center and to the right.
Legs Together: Straighten your legs flat on the floor in front of you. Your toes are
pointing straight up. With your back straight, bend at the waist and reach for your
toes.
This concludes the stretches that are typically done during class. A majority of
these stretches are done during the warm-up and cool-down periods. If these are done
everyday, the bodies overall flexibity and strength will improve. There are other
exercises that you can do on your own to improve your overall conditioning. These
exercising are as follows.
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ADDITIONAL EXERCISESSlide-ups:
Straight Up: Lay flat on your back, knees bent with your feet about 12 inches
apart; slide hands up to your knees as you raise your shoulders slightly off of the
floor then relax back down and repeat.
Bent Leg: Lay flat on your back, bends knees as if calfs are resting on the set of
chair. Slide hands up to your feet as you raise your shoulders slightly off of the
floor then relax back down and repeat.
Legs Straight: Lay flat on your back, legs extended straight up towards the
ceiling. Slide hands up to your ankles as you raise your shoulders slightly off ofthe floor then relax back down and repeat.
Hip Raises: Lay flat on your back, knees bent with your feet together. Raise your
knees towards your chest. As your buttocks comes off the floor, extend your legs
toward the ceiling and push up. Relax back down and repeat.
Push Ups:
Straight: Lay face down with your hands under your shoulders. Press upward
with your hands raise your shoulders, midsection, and thighs up until your arms
are straight. Your body (head to toe) is also straight.
Bent Knee: If you are unable to do a full push-up, lay face down with your hands
under your shoulders and your knees bent with ankles crossed. Press upward with
your hands raise your shoulders and midsection up until your arms are straight.
Low and High Dog:
Kneel on your hands and knees. Place hands under shoulders.
Low Dog: Raise and lower bent leg from floor up to level with your buttocks-
when you look back you should see only your knee as your foot will be hidden
behind it.
High Dog: Raise bent leg parallel to floor, extend foot until leg is straight to theside then drop foot down until sole touches the floor; raise straight leg, bend leg
keeping foot behind knee so it is level with the floor then refold and return to
original position.
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BASIC HAND WEAPONS(Medium Range)
FIST
Roll fingers up then lock them in place with thumb across second joint of first two
fingers; keep wrist flat. Visualize the fist starting just below the elbow and extending to
the flat part of the first two fingers of the fist. This gives you much more power than just
the knuckles.
PUNCH: Pull your fists clear back to your hip bones (waist) with
palms up. This is referred to as chamber position. Slowly
push the right hand out 3/4 of the way to full extension, then
rapidly turn the hand over palm-down so as to strike the
target with the knuckles. Then repeat with left side. This
time, as you push out with left hand simultaneously pull right
hand back 3/4 of the way to the waist then rapidly turn hand
over to palm up position at waist. The snapping of each hand
from palm up to palm down (or visa versa) should occursimultaneously.
BACKFIST: Close the fist and strike with the back of the first two
knuckles (a 50 cent piece would fit between there and the
thumb). Move in a overhand snapping motion or from the
side with a snapping motion (come off the target faster than
you hit the target).
HAMMER FIST: Close fist and strike with outside of the fist (little finger side
of fist). It is usually used in a vertical position and striking
downward motion or as an outside strike.
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KNIFE HAND
Fingers are slightly curved and tightly together. Roll heel of hand over so that the
thumb is across the palm and the thumb is parallel to palm, but not touching the palm.
Strike with the EDGE of hand between the base of little finger and wrist.
RIDGE HAND
Hold hand as in Knife Hand but strike with thumb side (inside) of hand. Strike
with INSIDE EDGE of hand between first joint of index finger and thumb. Keep your
thumb tucked under and curve your fingers slightly.
HEEL PALM
Keep fingers close together but pulled back so that you can strike with the HEEL
(base) of your palm.
FINGERS
Index finger is separated from other three which stay together. Use slightly
curved to strike eyes, etc.
"Y" or BEAR strike
Thumb is extended with four fingers curved together striking with web portion
between thumb and finger.
NOTES:
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BASIC ELBOW WEAPONS(Short Range)
It is usually the point of the elbow that comes to mind as a weapon. The
following describes other correct surfaces used in elbow techniques.
UP ELBOW
The two inches of bone on the flat of your arm just below the point of your elbow.
Execute an Up Elbow by punching past your head, palm facing your head.
DOWN ELBOW
The area right at the bend of your arm including the point of your elbow. Execute
a Down Elbow by dropping the point of the elbow straight down, palm facing your head.
ROUNDHOUSE ELBOW
This technique utilizes the side of your arm between the elbow and the wrist right
where you can feel the bone. This is also the area involved in a majority of blocks.
Execute a Roundhouse Elbow by swinging the elbow forward, palm and forearm facing
the floor.
BACK ELBOW
This technique utilizes the back of your arm between the elbow and the shoulder.
Execute a Back Elbow by swinging the elbow backward, forearm brushing along the side
of your body and palm facing up.
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BASIC FOOT WEAPONS(Long Range)
The foot has weapon surfaces similar to those on the hand with three times the
power and one and a half times the reach due to the legs greater length.
BALL OF FOOT
The surface just behind the big toe and second toe is called the ball of the foot.
This is the weapon used in most front kicks. The toes are pulled back so the ball of thefoot points to the target when the foot is extended. Primarily used for front snap kicks,
front thrust kicks, and roundhouse kicks.
FLAT OF FOOT
This includes the ball of the foot plus the rest of the area behind the toes and up to
the arch. Primarilyused for inside crescent kicks.
TOP OF FOOT
The surface behind the big toe and across the metatarsal arch. Primarily used for
roundhouse kicks or straight up to the groin.
SIDE OF FOOT or "BLADE"
This is a blade like the side of the hand is a blade. Primarily used for side snap
kicks, side thrust kicks, outside crescent kicks, and, perhaps, some other specialty kicks.
HEEL of FOOT
This is at the end of the sole of your foot and just a little up the back of the footbut NOT into the Achilles Tendon. Primarily used for Ax kicks, Drop Heel kicks, and
other specialty kicks. It is also used for foot stomps.
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BASIC STANCES
A stance is literally the way you stand. You need to get the "feel" of each of the
Basic Stances. You will want to get to know where your weight needs to be for each
stance as well as the correct distances and alignment. Up to this time, unless you were a
gymnast or in ballet, it is possible you have never paid any attention to the broad variety
of things that contribute to balance. These basic stances require a great deal of practice
for they are the foundation of ALL your techniques as a beginner or, later on, as an
advanced student. Awareness of your stances helps you to become consciously aware of
where you focus your weight and how your energy for motion flows from that awareness.
Action follows thought. You do not have to think about how to stand or how to
walk as you go about ordinary daily existence. This is a part of your normal automatic
system that you programmed as a baby moving into childhood. Through the effort of
trials and errors, attempts and defeats, you finally found the most efficient way to stand,
walk etc. The same process was repeated when you got into school but this time when
you started to print you were made to repeat something until it became automatic - the
same thing was true when you had to memorize spelling words or math tables. Years
later if you want to know what 7 times 7 is, you don't have to count on your fingers. This
is also true when you write or type words you frequently use; they have become almost
automatic. Now if you have to think of each movement you perform, say in unlocking
you car door - or a house door - you would feel really silly and slow because you do it
well without conscious thought but when you take it movement by movement it becomes
r-e-a-l-l-y s-l-o-w! If you "JUST DO IT" without thought it goes smoothly.
This is what you will strive to achieve through your Tae Kwon Do practice. Slow
repetition will lead to improved movement until, at some point, you will just step into the
stance and just do the basic technique. Then action following thought will become so
automatic there will be no line between that which you have "learned" and what you
"know". Until that time you may feel uncomfortable or clumsy; something you didn't feel
when you first learned to walk etc. Just keep working and learning to understand what
you want your body to do in relationship to Tae Kwon Do. Then, one day, something
will happen and joy will follow. You will have "acted" rather than "reacted" and you
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were a part of the process! Your mind will have communicated with your body and yourspirit will soar because you were a conscious participant rather than a startled onlooker!
In Tae Kwon Do you will want to set a goal to practice on a daily basis. This is
necessary so that you can go over the techniques you learn in class many, many times.
You want them to happen without any conscious thought - they will become a learned
process. We will frequently use the phrase "Do this One Thousand Times" which simply
means repeat the action until you can do it and whistle (or hum) any tune at the same
time! When this happens, you disengage your rational thinking while the body still does
the correct movement without conscious thought. You can school yourself so well in Tae
Kwon Do techniques that these techniques will become automatic at the proper time with
the proper intensity and control. Good technique STARTS with you and depends on you.
YOU CAN DO IT!
REST POSITION
Your feet will be one shoulder width apart with your feet pointing straight
forward; your weight evenly distributed. The back of your left hand is centered just
below the small of your back with the back of your right hand in the palm of your left
hand.
ATTENTION STANCE
Your feet are together, touching at the toes and heels front to back. Your hands
are centered to your sides with your hands open, fingers extended but relaxed. When you
move from "Rest" to "Attention" the left foot moves into the right foot. When moving
from "Attention" to any other stance the left foot always moves first unless otherwise
instructed.
BOW
From Attention, bend forward approximately 15 degrees. Head is up and eyes are
forward. Never bow with your head down.
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READY STANCE
Your feet are one shoulder width apart with your feet pointing forward. Your
weight is evenly distributed. Your hands are in lightly closed fists (palms in) with your
arms slightly bent in front of the body. Your fists should be at about groin level
approximately 12 away from the bosy. Your legs are straight without locking the knees.
When moving to Ready Stance, your fists move into position with power and you Kia.
FRONT STANCE
Your feet, pointing forward, are one shoulder width apart (side to side) and one
and a half shoulder widths in length (front to back). Your front leg is slightly bent so that
your shin is vertical. Your back leg will be straight but not locked. Your weight will be
about 60% on the front foot with that weight centered at the base of your big toe (ball of
the foot). The remaining weight will be on your back foot which is to point straight
forward - if your back heel cannot be down flat on the floor the length of your step is too
long.
BACK STANCE
The heels of your feet are perpendicular to each other, one shoulders width apart.
The center of your heels are on the same line with each other. Your front foot will point
straight forward with your back foot pointing 90o to the side. 90% of your weight is on
your back foot.
FIGHTING STANCE
Fighting Stance is a back stance which is slightly modified. You are ready to kick
with your front foot. Fists are up in front of your body and your weight is evenly
distributed.
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STRADDLE STANCE
Place your feet parallel to each other with a distance of one and a half to two
shoulder widths apart. Your knees should be bent and slightly over your toes. Your
weight is evenly distributed on the ball of each foot. Your upper body is vertical with
your buttocks tucked and rolled under. (Pretend you are holding a quarter between your
"cheeks").
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BASIC BLOCKS
Once you start to get the feel of what it its like to take the offensive with punches
and kicks, you must turn your attention to what it is like to see a blow coming toward you
from an attacker. One of your most natural reactions would be to run away! This is a
very valuable reaction and a good defense if you can get yourself safely away. If you
must DO SOMETHING then you want to execute a technique that will have the
maximum LEGAL effect with the minimum effort on your part (Under Texas Law legal
force is equal but not excessive force).
Another natural reaction will be to duck or dodge. Work at putting those on hold
and learn, instead, how to BLOCK the blow and then take the offensive. Eventually you
will know when to block, duck or dodge at an automatic level of awareness.
BASICS OF BLOCKING TECHNIQUES
Blocking may be used to stop an on-rushing attack, to deflect an attack, or stop the
forward motion of an attack. Blocking can be used to distract an attacker or as an
offensive measure to open up a line of attack of your own, thus preventing further attack.
When doing these techniques, as with almost all of the things you learn in Tae Kwon Do,
practice slowly at first. As you become more familiar with the technique you will
naturally begin to gain speed, which in turn leads to POWER. One of the best ways to
quickly become more familiar with your blocks is to do them "One Thousand Times."
When you are familiar with the mechanics of blocks, you will need a partner who
can step out and punch directly to the nose. Naturally, this punch MUST be controlled so
that it comes very close to your nose without hitting it. Have your partner punch slowly
at first while you block slowly and lightly, striving to deflect the forward motion of the
punch.
When you have learned the mechanics of stepping in and blocking, you can
increase your speed, but only as long as you are accurate with your blocks. You start your
blocks from the correct fold until you are totally familiar with each blocks' function in
relation to where it strikes the incoming punch. Once you have imprinted a pattern you
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can then, in a reality situation, throw techniques very quickly which will still have powerand snap. A block does not just lie on your opponents arm, nor does it stay out where it
blocks. Swiftly re-fold your blocking hand so you can use it again immediately, either to
block, or to attack with a punch etc. Your blocks will pick up speed which in turn
generates POWER!
Work to get the flow of the block. Get snap into it by quickly moving your arm
from the fold to the blocking position and back to the fold.
Another way to become familiar with the feel of a real block is to practice
stopping a swinging, lightweight punching bag or a homemade target with a little weightto it. We do not recommend any bag heavier than 50 pounds. Larger bags are available
but there is great potential for damaging the hips and lower back in kicking. The upper
back and neck are subject to damage when striking a heavy bag with arms, elbows and
blocking moves unless you hold yourself properly.
UNIVERSAL FOLD
A term used to define covering the majority of your own targets by folding your
arms across your body, elbow to inside of other elbow . One fist is up in front of your
face with palm facing in and the other fist is down in front of your groin with palm facing
your groin. The fists should be held away from the body. It is used as the starting
position for several of the basic blocks.
You fold the blocking/striking hand to a point at the greatest distance AWAY
from the target. This will become clear when the basic blocks are explained. This
principle gives you maximum power behind any block. At the same time, you are
creating an engram for maximum power in your muscles. When you spar, or are actually
defending yourself, there will not be time to go to Universal Fold. If you have trained
well this engram will put the same power behind of your muscles that they would have
had if you were able to do the maximum fold.
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BLOCKING EDGE
The side of your arm with which you block. OUTSIDE EDGE is the side between
your little finger and your elbow. INSIDE EDGE is the side between your thumb and the
bend in your arm.
CHAMBER
Chamber means to ready for another technique. You have to have a bullet in the
chamber for the gun to shoot when you pull the trigger.
In Tae Kwon Do you will learn to Chamber blocks, kicks, hand techniques, etc.,
in order to make use of the law of Physics that states: "For every action there is an equal
and opposite reaction". This applies side to side, down to up and so on. Your power is
sometimes generated by this principle and sometimes amplified.
Another basic rule of Physics is "An object in motion tends to stay in motion".
Blocking and Chambering utilizes both rules of Physics. When you step to execute a
technique, the power is transferred from the legs to the hand. The Chambered hand goes
out powered by the step. The energy is transferred to the target or circulated again as you
chamber your opposite hand.
MNEMONIC HELPER
Use the words found in each mnumonic helper box associated with each block as
you practice. It aids more efficient learning by re-enforcing auditorily the techniques you
are doing. Your whole body has ears! You are learning to program yourself. You are
more complex than any computer so have patience with yourself. It is okay to talk to
yourself - just let your body answer!
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DOWN BLOCK - Front Stance
This block is primarily used on kicking techniques or anything you wish to deflect
downward - a fist, a stick etc..
1. Blocking hand is on top in the Universal Fold. Step into front stance.
2. Strike downward with the outside edge of your blocking arm; do not go past
the edge of your body. Chamber your opposite hand on your hip.
3. The chambered hand goes up on top and the blocking hand moves over into
the down position of the Universal Fold to be ready for the next step.
MNEMONIC HELPER:
Fold-Step-Block Down/Chamber
UP BLOCK - Front Stance
The upward movement of this block is generally used to protect the head from overhand
strikes, club blows etc. The fist is slightly past the side of your head to protect thetemple, if necessary.
1. Universal Fold with the blocking hand on the bottom. Step into front stance
then,
2. Snap your forearm up in front of your forehead rotating your fist from the
palm-in position to a palm-out position as you raise your arm. This brings the
harder outside edge of your arm into the blow that will block the attackers arm
(or club) upward. Your forearm should be slanted just enough to let a drop of
sweat run down. (your forearm should be at a right angle to your upper arm).
Keep your fist closed and your wrist in a straight line with your forearm.
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3. Fold for next step by placing chambered hand down as the blocking handmoves up into Universal Fold. Both hands are palm in.
MNEMONIC HELPER:
Fold-Step-Block Up/Chamber
OUTSIDE BLOCK (Inside to Outside Block)-Front Stance
This block is a snapped scooping motion. It moves the incoming fist to theoutside of the attacker's body if you block the inside of his arm, or across the attacker's
body if you block the outside edge of his arm. You will be coming from a palm-in (inside
edge down) position to a 45o in front of the shoulder palm-in position.
1. Blocking hand goes down while the other hand moves up into Universal Fold
as you step into Front Stance.
2. Raise blocking hand from the down position with palm-in to an up position
palm-in about 45o from your shoulder; (remember not to go past the outside
edge of your body). Chamber the opposite hand on your hip.
3. The chambered hand goes down as the blocking hand moves up into Universal
Fold and ready for the next step.
MNEMONIC HELPER:
Fold-Step-Block Out/Chamber
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INSIDE BLOCK (Outside to Inside Block)- Front Stance
Good for stopping or deflecting blows across the attackers body, i.e. Attacker tries
to hit you with his right hand so you block with the outside edge of your forearm
knocking his arm across his body which prevents effective use of his other arm.
1. Both hands are closed into fists. Stretch blocking arm back with palm-out
slightly above shoulder level. Fist is close to ear. The other arm folds across
your chest with the palm down. Step into Front Stance as you,
2. Swiftly move the blocking arm forward, snapping the fist around from a palm-out position to a palm-in position so that you block with the outside edge of
your arm. Stop the block at the center of your chest with your fist at eye level.
(This movement is in a straight line, not circular or roundhouse). Chamber
opposite hand just as you strike.
3. Fold for the next step by turning the front fist palm down with your arm
almost across your chest (inside edge next to your chest) and at the same time
you stretch the chambered fist back as in step one.
MNEMONIC HELPER:
Stretch-Step-Block In/Chamber
LOW KNIFE HAND BLOCK -Back Stance
Remember Back stance is done with the majority of your weight on the back foot.
Keep your belt parallel to the ground and maintain your head height at a consistent level
throughout the basic once you set it with the first step.
1. Fold the Blocking Arm across your chest with the inside of your forearm up
and your palm parallel to your cheek. Stretch your other arm back (palm
turned to the rear - like you are telling a big truck to stop) step out into Back
Stance as you ...
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2. Sharply drop the blocking arm downward across the chest snapping the knifeedge of the hand outward, palm-down, just above the knee but not past the
edge of the body. Your arm is parallel to your leg.
3. Simultaneously snap the back hand forward in a chopping motion just below
your solar plexus (palm-up). Stop at the edge of your body.
4. Repeat step one to the opposite side bringing the blocking hand up across the
chest and extend the other hand back as you ... etc.
MNEMONIC HELPER:
Fold-Step-Drop/Chop
Reach/Fold
MIDDLE KNIFE HAND BLOCK -Back Stance
1. Fold the blocking arm across your chest with the inside of your forearm up
and your palm parallel to your cheek. The hand of your other arm is held at
waist level, palm pointing down, step out into back stance as you ...
2. Sharply swing the blocking arm across the chest snapping the knife edge of
the hand out in line with the shoulder, palm down, finger tips at shoulder
level, back of the hand and forearm in a straight line and inclined at a 45o
angle.
3. Simultaneously snap the other hand up to the chest stopping with palm up just
below the solar plexus. ). Stop at the edge of your body.
4. Repeat step one to the opposite side bringing the blocking hand up across thechest stretching the other hand to the back ... etc.
MNEMONIC HELPER:
Fold-Step-Block/Snap Up
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These Basic Blocks are the very foundation of EVERYTHING that you will do inTae Kwon Do. If you cannot BLOCK an incoming attack, all the learning in the world
will not help if you are knocked flat on your back, unconscious! The Basic Stances are
the very foundation of all that you do because they provide BASIC BALANCE. A secure
base from which all your techniques will flow is essential! Your blocks can stop an
attacker as they can set up your offensive moves.
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BASIC PUNCHING
These are techniques that you will do to increase same side co-ordination with
your hands and legs. Think about how you walk. Your hands work opposite the leg that
is moving. Try walking with same hand, same leg and you will look and feel like a stiff
wooden soldier. You may feel awkward at first but understand the dynamics that are
involved with the physiology of your body. It is structured to protect the center; the legs
and the hands are on the outside to protect your perimeter.
When you come into Tae Kwon Do the first thing we do is start breading downthe automatic/autonomic programming. In the journey from White Belt to black Belt you
will be trained with the opposite moves until your body begins to choose what is more
correct, by choice, rather than by genetic imprint. As you do these drills and your blocks
this process will become much more clear and easier to do.
FOCUS
According to Websters New World Dictionary the word means: The point where
rays of light, heat, or waves of sound come together". It also states "... to fix or settle on
one thing, to concentrate, to bring to one point." 2) IN FOCUS is defined as "... clear,
distinct, sharply defined." We use focus in Tae Kwon Do to mean a combination of these
things; a concentration of power and energy coming together at one point through the
unity of body, mind and spirit.
ENERGY
According to that same dictionary the word energy means: potential forces,
strength or power efficiently exerted. In Physics energy is defined "... as the capacity for
doing work and overcoming resistance ...".
These definitions are applicable to Tae Kwon Do as stated. However, Oriental
people know an energy called KI (Japanese) or CHI or QUIGONG (Chinese). It means
variously Life Force (the essence of body, mind and spirit union), or Universal Force or
Workable Force.
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There are three general definitions of Chi which influence a person. Heavenly Chi(sky or universe), Earth Chi which absorbs the Heavenly Chi and is influenced by it. Man
has Human Chi which is influenced by the other two plus within man are three Chi
centers. The prevailing goal becomes balance between all of these. This is paraphrased
from QUIGONG for Arthritis by Dr. Yang Jwing-Ming. He has written many books. For
more information check at any book store or with Mrs. Erickson. Again let us reaffirm
that even if this principle is Taoist in nature, it is also a truth, in general, of life - from a
little different perspective than we generally possess in the Western world.
MIDDLE PUNCH - Front Stance
Step into Front Stance and Down Block. Chamber the opposite hand to the waist
with the palm up.
Step again into Front Stance and punch to the middle (solar plexus) as you
chamber the opposite hand to the waist with the palm up.
Step into Front Stance again and punch to the middle as you chamber the opposite
hand to the waist with the palm, etc., etc.
HIGH PUNCH - Front Stance
Step into Front Stance and Down Block. Chamber the opposite hand to the waist
with the palm up.
Step again into Front Stance and punch to high (bridge of your opponent's nose)
as you chamber the opposite hand to the waist with the palm up.
Step into Front Stance again and punch to high as you chamber the opposite hand
to the waist with the palm, etc., etc.
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SIDE ATTACK - Straddle Stance
Start from Ready Stance, raise right hand up to solar plexus level. Chamber left
hand to the waist with the palm up.
Step forward with left foot directly in front of your right foot then pivot both feet
simultaneously into Straddle Stance with toes pointing ahead. Push your left hand out
palm up until almost fully extended. Rapidly twist the hand over to punch just as your
hips lock. The energy is transferred into the target via your punch. Chamber for the next
step.
REVERSE / ADVANCE - Back Stance
Start from Ready Stance, fold in modified Universal Fold. Left hand forms Knife
hand is placed by right ear, palm facing the ear. Right hand forms fist and is placed in
front of groin, palm facing groin.
Step forward with left foot into Left Back Stance. Execute reverse horizontal
chop with left Knife Hand, while chambering the right hand to your side. Target for the
chop is the side of your opponents nect. Then execute a reverse punch with right fist,
while chambering with your left hand. The target for the punch is your opponents solar
plexus. Fold and continue moving forward.
It is really important for you to understand and absorb the flow, the transfer of
energy, and the pleasure of being in control of your movements. You do not remember
how difficult it was when you first started walking. How many times you fell, how far
the floor was, how hard it was, etc. If you did remember, you probably would not have
been so eager to get on a two wheel bike. Do you remember the falls you had then? Or
do you remember the first time you went without your training wheels and withoutsomeone holding you vertical? That was a thrill you will never forget because extreme
pleasure as well as extreme pain register more fully in your memory than calmer
experience likely.
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The Japanese Samurai strove for perfection knowing that it was unobtainable.They gloried in the effort. As a Tae Kwon Do student, this may be the first time you
MUST take full responsibility for YOUR OWN SELF.
It does not matter if you are 13 or 30. All the joy, all the glory, and all the
frustration come from you to you. No equipment, no weather, no lousy pitcher, or warped
racket prevents you from a great performance EVERY TIME you perform for your own
best audience - YOURSELF!
It is all right to go slowly at first while you train your bones, muscles and sinew to
new ways of moving. However, once you know the moves, you must always PRACTICE
WITH FOCUS, even if you do move slowly. It is how well you practice which creates
results. PERFECT PRACTICE creates more nearly perfect forms. It is in the striving
that you will gain pleasure.
Once you do well slowly, without effort, you will naturally begin to move with
more speed and more focus. From speed comes power. You cannot work for power.
Power comes from the work which produced speed. With speed and power comes
focused accuracy. With accuracy comes VICTORY whether it is in a Tae Kwon Do
match, or in relation to schoolwork or some project at the office or in the home.
In learning to focus on your Tae Kwon Do, you will learn how you can apply the
principles of Tae Kwon Do to everything you do. How you focus your energy is almost
as important as where you focus it. Focus comes from within every molecule in your
body when you unite body, mind, and spirit consciously on a specific goal.
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BASIC KICKS(Long Range Weapons)
FRONT SNAP KICK
1. Bring leg forward, bending it so that the knee points at the target while
keeping foot parallel to the floor without dragging it.
2. Extend the leg with a quick snapping motion so that the ball of the foot strikes
the target. Pull toes back!
3. Rapidly return foot along same path used to execute the kick.
FRONT THRUST KICK
1. Bring leg forward, bending it so that the knee points at the target while
keeping foot parallel to the floor without dragging it.
2. Extend the leg thrusting from the hip and pivoting on the ball of the
supporting foot. Drive the ball of the foot into the target. Pull toes back!
3. Rapidly return foot along same path used to execute the kick.
SIDE SNAP KICK
1. Bring leg up as for front kick with knee pointing forward at the height of the
target while keeping foot parallel to the floor without dragging it.
2. Pivot the supporting foot so that your kicking side parallels the target.
3. Extend the leg with a snapping motion, Striking the target with the BLADE of
the foot.
4. Rapidly return foot along same path used to execute the kick.
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SIDE THRUST KICK
1. Bring leg up as for front kick with knee pointing forward at the height of the
target while keeping foot parallel to the floor without dragging it.
2. Looking at the target, pivot the supporting foot so that your kicking side
parallels the target.
3. Extend the leg thrusting from the hip and pivoting on the supporting foot so
that the toes of the supporting foot points away from the target. Drive the
Blade of the foot or HEEL into the target.
4. Rapidly return foot along same path used to execute the kick.
ROUNDHOUSE KICK - Front Leg
1. Raise front kick with knee pointing at target and heel folded to the buttock.
2. Extend the leg with a circular motion, Striking the target with the ball of the
foot, as you pivot toes of supporting foot away from target.
3. Rapidly return foot along same path used to execute the kick, heel back to
buttock.
ROUNDHOUSE KICK - Back Leg
1. Shift weight to front leg, raise back leg with knee pointing at target and heel
folded to the buttock.
2. Extend the back leg with a snapping circular motion, Striking the target with
the ball of the foot, as you pivot toes of supporting foot away from target.
3. Rapidly return foot along same path used to execute the kick, heel back to
buttock.
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BACK KICK (MULE)
1. Fold kicking leg up to front so that thigh is approximately parallel to the floor,
foot parallel to the floor.
2. Bend upper body forward approximately 45o.
3. Look back at the target over the shoulder of the kicking side and drive the heel
straight back into the target. Keep the toes pointed down toward the floor.
4. Return foot along same path used to execute the kick
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KICKING DRILLS
1. Partner's face each other in closed Fighting Stance. Partner 1 executes skipping front
leg roundhouse kick to Partner 2's solar plexus refolding and stepping into original
stance. Partner 2 blocks and immediately counters with skipping front leg
roundhouse kick to Partner 1's solar plexus refolding and stepping into original
stance. The blocking and countering continues for a total of five times for each
partner. Switch legs and repeat drill. Drill can also be done with head high
roundhouse kick.
2. Partner's face each other in open Fighting Stance. Partner 1 executes skipping back
leg push kick to Partner 2's solar plexus refolding and stepping into opposite stance.
Partner 2 immediately counters with skipping back leg push kick to Partner 1's solar
plexus refolding and stepping into original stance. The countering continues for a
total of five times for each partner. Switch legs and repeat drill.
3. Partner's face each other in open Fighting Stance. Partner 1 executes turning back leg
side thrust kick to Partner 2's solar plexus refolding and stepping into PFS. As
Partner 1 is executing kick, Partner 2 steps backwards switching stance and
immediately counters with turning back leg side thrust kick to Partner 1's solar plexus
refolding and stepping PFS. The countering continues for a total of five times for
each partner. Switch legs and repeat drill.
4. Partner's face each other in closed Fighting Stance. Partner 1 executes butterfly back
leg ax kick to Partner 2's collar bone refolding and stepping into PFS. Partner 2
immediately counters with butterfly back leg ax kick to Partner 1's collar bone
refolding and stepping PFS. The countering continues for a total of five times for
each partner. Switch legs and repeat drill.
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5. Partner's face each other in open Fighting Stance. Partner 1 executes back leg
roundhouse kick to Partner 2's solar plexus refolding and stepping into PFS. Partner 2
blocks and immediately counters with back turning side thrust kick to Partner 1's solar
plexus followed by back leg roundhouse to the solar plexus. Partner 1 blocks and
counters with back turning side thrust kick to Partner 2's solar plexus followed by a
back leg roundhouse to the solar plexus. The blocking and countering continues for a
total of five times for each partner. Switch legs and repeat drill.
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BASIC SELF DEFENSE
Basic Self-Defense is an aware mind with an alert and strong body. In addition to
an alert mind and strong body is the element of surprise. In many cases an attacker may
choose the victim based on whether he thinks that person will be an easy target. Based on
this, if you are attacked the element of surprise is in your favor.
The attacker is probably not expecting you to react in a defensive manner, but
merely to submit because of fear. A quick, effective self-defense technique will hopefully
be a surprise to the attacker and allow you the chance to escape to safety. Never think ofyourself as a helpless victim. Learn to develop a SURVIVAL mindset in a self-defense
situation. The way to do this is to see in your mind your reaction to an attack. Think
about what you would do and practice the techniques. Practice can be done in your mind
as well as by doing them in a controlled situation such as in class.
The better you learn to defend yourself by doing the techniques and visualizing
the situation, the less likely you are to allow yourself to be in a situation where you will
be considered an easy target. Hopefully, youll never actually have to use any of your
self-defense techniques. But, its better to know it and never need it than to need it and
not know it.
In the Dragon School we will show you basic releases, trips, traps and a couple of
throws. We also issue this disclaimer... None of these Techniques Are Guaranteed to
Work under EVERY circumstance. Self-defense techniques combined with Tae
Kwon Do techniques make for a better response to a self-defense situation..
Self-defense techniques will be taught to all ranks within the Dragon School.
Self-defense techniques will be simple at first. The self-defense techniques required for
Gold Stripe are against attacks to the front. The attack is some form of grab. These self-defense techniques focus on releasing from the grab. As you advance in Tae Kwon Do,
you will learn countering techniques to use after gaining release from the grab. However,
the most basic counter that is to turn and run away from your attacker once you have
gotten free.
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The weakest point of any grab is the THUMB. Therefore, applying leverage tothe thumb will allow you to free yourself. Applying leverage in the proper manner to any
joint will create pain in your attacker. By creating pain the attacker will focus on their
pain and you will gain the advantage. The first five basic self-defense techniques
demonstrate this principle of leverage against a joint.
The five basic self-defense techniques taught for Gold Stripe are:
Wrist Grab - Same Side
Wrist Grab - Opposite Side
Single Lapel Grab (Peel Off)
Double Lapel Grab (Over & Under)
Double Lapel Grab (Up Block/Down Block)
Wrist Grab - Same Side
Your attacker is facing you and grabs your wrist with their opposite hand
(Attacker grabs your left wrist with their right hand). This is called Wrist Grab - Same
Side. Your defense for this grab is to do the following:
1. Form knife hand with the wrist that was grabbed. In this case your left wrist was
grabbed, form a knife hand with your left hand.
2. Step toward your attacker with the same foot as the wrist that was grabbed. In this
case your left wrist was grabbed, step forward with the left foot.
3. After you complete the step forward, quickly raise your left palm to your shoulder
keeping your elbow bent. While your are raising your palm, twist your hand to
the outside. This will release you from the grab. KIA will you execute this step.
4. Once you are free, turn and run away from your attacker.
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Wrist Grab - Opposite Side
Your attacker is facing you and grabs your wrist with their same hand (Attacker
grabs your left wrist with their left hand). This is called Wrist Grab - Opposite Side.
Your defense for this grab is to do the following:
1. Form knife hand with the wrist that was grabbed. In this case your left wrist was
grabbed, form a knife hand with your left hand.
2. Raise your left knife hand so that the back of your hand is touching your
opponents left wrist.
3. Place your right palm against your left palm.
4. Step toward your attacker with the right foot while pressing the back of your left
hand against their wrist. Continue until attacker releases you. KIA while you
execute this step.
5. Once you are free, turn and run away from your attacker.
Single Lapel Grab (Peel Off)
Your attacker is facing you and grabs your lapel (shoulder) with one hand
(Attacker grabs your left lapel with their right hand). This is called Single Lapel Grab.
Your defense for this grab is called Peel Off. You do the following:
1. Reach across your body with your opposite hand and grab your opponent hand. In
this case your left lapel was grabbed, reach across with your right hand.
2. Place your right thumb deep in the V of your opponents hand. This is between
the thumb and index finger.
3. Wrap your fingers around your opponents hand so that your fingertips touch theirpalm.
4. While applying pressure with your thumb, peel your opponents hand across your
chest. This will cause your opponents hand to roll and bend at the wrist. If you
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are successful, your opponents arm will be straight, elbow pointing to the sky, andwrist bent with fingers pointing to the sky.
5. Place your left palm against your opponents right elbow.
6. Step toward your attacker with your left foot while keeping their arm straight and
wrist above their elbow. Continue until attacker is face down on the floor.
Double Lapel Grab (Over & Under)
Your attacker is facing you and grabs your lapels (shoulders) with both hands.
This is called Double Lapel Grab. Your defense for this grab is called Over &Under. You do the following:
1. Place your left forearm on your attackers wrist closest to your left hand.
2. Slip your left hand between your attackers arms. Place the back of your left hand
on the underside of your opponents other wrist.
3. Clasp your left hand with your right hand.
4. Push your hands to the left until your attacker releases you.
5. Once you are free, turn and run away from your attacker.
Double Lapel Grab (Up Block/Down Block)
This is an alternative to the previous technique. You respond before your attacker
can grab hold of you. Your attacker is facing you and attempts to grabs your lapels
(shoulders) or throat with both hands. This is called Double Lapel Grab. Your defense
for this grab is called a Up Block/Down Block. You do the following:
1. Before attacker gets hold, execute an up block with your left forearm on the
attackers wrist closest to your left forearm.
2. Immediately, execute a down block with your left forearm on your attackers other
wrist.
3. Turn and run away from your attacker.
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INTRODUCTION TO FREE SPARRINGThose interested in progressing through the ranks in Tae Kwon Do must
understand that every technique learned is a technique for Self-Defense. Distance is
primary in the effectiveness of blocks and critical to the chosen results of any defense of
self you can merely block and stop, block and hurt, or block and hurt someone badly
enough to stop. A single technique done at different distances to the same target can be
the technique for all three actions, stop, hurt, or kill. This is based on distance and intent.
Basics, Mobility Drills, One-Steps, and Forms are all part of Self-Defense
training. The repetition of the same, specific pattern creates an Engram. According to the
Websters 3rd New International: "An ENGRAM is a memory trace. It is a protoplasmicchange in neural tissue hypothesized to account for the persistence of " .
The first time you drove a car every action took a thought until you learned it so
thoroughly that it became a habit. Once learned, it now no longer takes any thought. Get
your car keys out, put them in the lock, open the door, etc. Go through each step until
you have the car turned on, in gear, and ready to go. It takes a long time if you
consciously think about each step. You have created a Drive the car engram that
activates when you approach the car. The same engram even works if change cars. You
make slight modifications, if necessary, between models.
All the repetitions you perform in each class are aimed at creating a Self-Defense
engram that is ingrained into your physical system until it becomes an unconscious act isused when the need for defense of self (or others) becomes imperative for survival.
There are basic techniques for which you will form these engram memory
patterns. These techniques are part of your basic training. These techniques will be
simple at first, then these basic techniques will be combined to create drills and forms.
This required material is part of Self-Defense training.
All of these techniques depend on repetition until they are almost an unconscious
action. In order to enable you to perform these in practice without injury to yourself and
your classmates, you must learn about distance and intent.
DEFINITIONS OF DISTANCE:SOCIAL DISTANCE
For reasons of safety and social mores a certain distance between people is
acknowledged instinctively by other members of the tribe. This distance which is
mutually acceptable is known as social distance.
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There are four imperatives within Survival Distance.
BLOCKING DISTANCE
If you wish to block a persons attack you must be close enough to physically stop
whatever is coming at you. The block can deflect an action or it can be performed with
sufficient force to break a bone. Your intent and the distance (how close you are)
determine the results..
DEFENSIVE DISTANCE
If you choose to defend yourself by direct action you must be close enough to
strike that person with sufficient power to deter further action. The distance from which
you strike and your intent will help determine the effectiveness of your. You have no
effective techniques if you are not close enough to hit. If you are close enough to hit,
remember you are close enough to be hit. Deciding to defend yourself embodies a
decision to stay in possibly dangerous territory.
CONTROL DISTANCE
If you choose to control a person, you must be close enough to physically touch
them. Control means to block and place them under a control technique.
You may also control the distance between the two of you by not being at the
same place where a blow is going to land. This is called evading and is covered in greater
detail when you come to sparring.
Control Distance is also a part of absolutely every technique you perform with
anyone at anytime in class. Without control in mutual interaction you will have
difficulty achieving self-confidence in your techniques.
Control Distance can apply to spatial distance outside your body. Control
Distance can also apply to the depth to which any given blow will penetrate within the
body of the target. The depth of penetration depends on your distance from the target as
well as your intention in relation to the damage you wish to inflict on the object of your
defense.
You must learn to control distance, if you intend to safely participate in thepractice of Tae Kwon Do. This is part of the discipline involved when you choose to
become a person who possess self control and discipline. Control is exercised without
fail even if our outdated reactions send out inappropriate signals to our body when we
have a sufficient amount to create new engrams.
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None of the things mentioned so far will become a part of you as a studentwithout a great deal of repetitive, willing practice on your part. Practice creates the body,
mind, and spirit connection that is the goal of Tae Kwon Do.
RUNNING DISTANCE
This is the distance you create by running (or by leaving the area) in order to
remove yourself from an attack or other danger. You use this distance to avoid the attack
until you are in your own territory at a time of your own choice.
Tae Kwon Do does not teach you how to fight. Tae Kwon Do teaches you
how to walk away from a challenge with dignity! A quote from Tim Tieya, 9th
degree Tae Kwon Do Black Belt under Master Allen Steen.
INTENT
In Websters 3rd New International dictionary Intent is defined, ... as having the
mind or will concentrated on some aim or purpose, having the mind or attention closely
or fixedly directed on something - such as preoccupied or engrossed.
The definition mentions mind and/or will concentrated on some aim or purpose.
Through your Tae Kwon Do practice, you will learn how to concentrate both your mind
and your will on survival. Also you will learn how to appropriately call up that kind of
intent when it is necessary. Learning to be aware of your intent within your actions is part
of the process which will aid in integrating your body, mind, and spirit.SURVIVAL IS NOT SOCIAL!
For proper defense you must be close enough to strike your opponent. Your body
perceives this as a dangerous distance and automatically sets a safe or social spacing.
You must construct new engrams which override and upgrade this archaic. In terms of
Tae Kwon D safe is no longer a valid distance when survival is the object of the action.
The whole training of Tae Kwon Do practice is a process which replaces outdated
unconscious social engrams with upgraded conscious habits which can help ensure
survival in our modern times.
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Basic Form 1
STEP TURN STANCE TECHNIQUE TARGET
1 Left 900 Left Front Stance Left Down Block
2 Right Front Stance Right Punch Solar Plexus
3 Right 1800 Right Front Stance Right Down Block
4 Left Front Stance Left Punch Solar Plexus
5 Left 900 Left Front Stance Left Down Block
6 Right Front Stance Right Punch Solar Plexus
7 Left Front Stance Left Punch Solar Plexus
8 Right Front Stance Right Punch, KIA! Solar Plexus
9 Left 2700 Left Front Stance Left Down Block
10 Right Front Stance Right Punch Solar Plexus
11 Right 1800 Right Front Stance Right Down Block
12 Left Front Stance Left Punch Solar Plexus
13 Left 900 Left Front Stance Left Down Block
14 Right Front Stance Right Punch Solar Plexus
15 Left Front Stance Left Punch Solar Plexus
16 Right Front Stance Right Punch, KIA! Solar Plexus
17 Left 2700 Left Front Stance Left Down Block
18 Right Front Stance Right Punch Solar Plexus
19 Right 1800 Right Front Stance Right Down Block
20 Left Front Stance Left Punch Solar Plexus
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Basic Form 2
STEP TURN STANCE TECHNIQUE TARGET
1 Left 900 Left Front Stance Left Down Block
2 Right Front Stance Right Punch Nose
3 Right 1800 Right Front Stance Right Down Block
4 Left Front Stance Left Punch Nose
5 Left 900 Left Front Stance Left Down Block
6 Right Front Stance Right Up Block
7 Left Front Stance Left Up Block
8 Right Front Stance Right Up Block, KIA!
9 Left 2700 Left Front Stance Left Down Block
10 Right Front Stance Right Punch Nose
11 Right 1800 Right Front Stance Right Down Block
12 Left Front Stance Left Punch Nose
13 Left 900 Left Front Stance Left Down Block
14 Right Front Stance Right Up Block
15 Left Front Stance Left Up Block
16 Right Front Stance Right Up Block, KIA!
17 Left 2700 Left Front Stance Left Down Block
18 Right Front Stance Right Punch Nose
19 Right 1800 Right Front Stance Right Down Block
20 Left Front Stance Left Punch Nose
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Basic Form 3
STEP TURN STANCE TECHNIQUE TARGET
1 Left 900 Left Back Stance Left Outside Block
2 Right Front Stance Right Punch Solar Plexus
3 Right 1800 Right Back Stance Right Outside Block
4 Left Front Stance Left Punch Solar Plexus
5 Left 900 Left Front Stance Left Down Block
6 Right Straddle Stance Side Attack Punch Solar Plexus
7 Left Straddle Stance Side Attack Punch Solar Plexus
8 Right Straddle Stance Side Attack Punch, KIA! Solar Plexus
9 Left 2700 Left Back Stance Left Outside Block
10 Right Front Stance Right Punch Solar Plexus
11 Right 1800 Right Back Stance Right Outside Block
12 Left Front Stance Left Punch Solar Plexus
13 Left 900 Left Front Stance Left Down Block
14 Right Straddle Stance Side Attack Punch Solar Plexus
15 Left Straddle Stance Side Attack Punch Solar Plexus
16 Right Straddle Stance Side Attack Punch, KIA! Solar Plexus
17 Left 2700 Left Back Stance Left Outside Block
18 Right Front Stance Right Punch Solar Plexus
19 Right 1800 Right Back Stance Right Outside Block
20 Left Front Stance Left Punch Solar Plexus
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China Form
The name "China Form" was selected as a result of Mrs. Erickson having
performed this drill at the Shaolin Temple in China in September 1985. This form is a
combination of the five hand one steps.
STEP STANCE TECHNIQUE TARGET PICTURE
1 Ready Stance
2 Step forward with left
foot into left front stance
Left Outside Block
3 Remain in Left FrontStance
Right Vertical Chop(Chamber Left Fist)
Left CollarBone KIA!
KIA
4 Remain in Left Front
Stance
Left Punch
(Chamber Right
Fist)
Solar Plexus
5 Move left foot backbehind right foot to form
Right Back Stance
Right Knife HandDown Block
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China Form
STEP STANCE TECHNIQUE TARGET PICTURE
6 Step forward with right
foot into Straddle Stance
Right Inside Block
(Chamber Left
Fist)
7 Remain in StraddleStance
Right ReverseChop
NeckKIA!
KIA
8 Rake face with right
hand while sliding right
foot straight back and
pivot 90o to the right into
right front stance
Left Reverse Punch
(Chamber Right
Fist)
Solar Plexus
9 Move right foot back
behind left foot to form
Left Back Stance
Left Knife Hand
Down Block
10 Step forward with right
foot into Straddle Stance
Right Inside Block
(Chamber Left
Fist)
11 Remain in Straddle
Stance
Right Backfist Face KIA!KIA
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China Form
STEP STANCE TECHNIQUE TARGET PICTURE
12 Shift feet 45o to left so
that you are in left front
stance
Swing right fist
down from the
shoulder in a "C"
motion and strike
with Hammerfist
Groin
13 Staying in left front
stance jump back
Raise right fist
chest high and
strike straight back
with right elbow
Solar Plexus
14 Remain in Left Front
Stance and shift weight
to left leg
Strike up with heel
of right foot
Groin
15 Pivot right foot 180o to
the left to form Left Back
Stance
Left Knife Hand
Down Block
16 Step forward into deep
Left Front Stance
Left Up Block
(Chamber Right
Fist)
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China Form
STEP STANCE TECHNIQUE TARGET PICTURE
17 Remain in Left Front
Stance
Right Reverse
Elbow
Spleen
Plexus KIA!
KIA
18 Remain in Left Front
Stance. After technique
is executed pivot 45o to
right into Right Front
Stance
Left glancing
Elbow
Liver Plexus
19 Remain in Right Front
Stance
Left Reverse Chop Neck
20 Remain in Right Front
Stance and shift weight
to right leg
Grab Attacker's
shoulder and pull
down while striking
up with heel of left
foot
Groin
21 Pivot left foot 180o to the
right to form Right Back
Stance
Right Knife Hand
Down Block
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China Form
STEP STANCE TECHNIQUE TARGET PICTURE
22 Step forward with left
foot into Straddle Stance
with left knee to outside
of Attacker's knee. Go
outside Attacker's punch
Outside - Inside
Palm Heel Block
Attacker's
Right Punch
(Shoulder)
23 Remain in Straddle
Stance
Right Ridge Hand
(Chamber Left Fist)
Solar Plexus
KIA!
KIA
24 Remain in Straddle
Stance
Left Horizontal
Chop (Chamber
Right Fist). Grab
Hair and pull head
back
Base of Skull
25 Remain in Left Straddle
Stance
Right Horizontal
Chop (Chamber
Left Fist) Maintain
hold on hair
Throat
26 Begin in Left Straddle
Stance and dip Attacker's
knee with your Left Knee
Twist neck and rake
face
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China Form
STEP STANCE TECHNIQUE TARGET PICTURE
27 Step over fallen Attacker
and pivot left foot 180o
to the right to form Right
Back Stance
28 Right Back Stance Inside to Outside
Crescent Kick
Right Front Snap
Kick
Head
29 Step with right foot into
Straddle Stance
Right Three Inch
Punch (Bruce Lee)
HeadKIA
30 Move right foot back to
step into Ready Stance
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One-Step Sparring
One-Steps are contrived situations of combat which train you to face (by choice) a
potentially dangerous situation. You not only learn to block the attack, but also counter
and attack so that you gain control of the situation. By facing these contrived situations,
you learn to develop personal habits and attitudes that make you more effective in "real"
situations. You will also expose habits and attitudes that cause you to be less effective in
"real" situations (i.e., flinching as someone comes toward you in a threatening manner).
You will learn to focus direct physical action within another person's energy field(space). You will train your body to go for various but specific targets using various
weapons from alternating sides. Above all, you begin to commence Total Body Training
as you use mind, body, and spirit as a self-controlled unit of effectiveness.
All One-Steps end with defender in Fighting Stance. Fighting Stance is a
modified back stance where you are ready to kick with the front leg. Your hands are held
in fists.
The basics for all one steps:
Attacker and Defender face each other in Attention Stance and bow.
Attacker and Defender then assume Ready Stance.
Attacker steps backwards with right foot into Left Front Stance and executes Left
Down Block and KIA's. This is the ready to attack position.
Defender KIA's when ready to defend and prepares for block.
Attacker steps with right foot into Right Front Stance and punches to the nose of
Defender. (Note: Unless otherwise indicated the Attacker always punches to the
base of the Defender's nose. Defender may indicate Solar Plexus as an attack
target by touching the solar plexus before the KIA.) Defender simultaneously executes One-Step.
The techniques as described in the following pages are initially learned to be
performed against a right hand attack. However, just as we warm up/cool down and
practice basic techniques (i.e., punching, blocking, and kicking) with both right and left
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sides to provide balance for the body, mind, and spirit, so should the Hand One-Steps beperformed to both sides. Once you have effectively learned the Hand One-Steps, you
should be able to perform the techniques against either a right or left hand attack.
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One-Step Sparring
(Hand Techniques)
The first 5 One-Steps will use only your hands for defense and offense. The
primary objective of these One-Steps are to teach you how to get within effective
defensive/offensive distance from an opponent. You will also learn how to shift stances
and execute techniques.
A secondary objective is to get you familiar with stepping into an opponents spacewith your knee to the inside of your opponents knee and gain control of your opponent's
movement.
Forward Ho
GOAL: This One-Step trains you to step directly into the aggressor's "field", to alternate
sides when executing techniques, and to withdraw to a position of awareness
of the attacker's position.
STEP STANCE TECHNIQUE TARGET PICTURE
1 Ready Stance
2 Step forward with left
foot into left front stancewith your knee inside of
attackers knee
Left Outside
Block
Attacker's
Right Punch(Forearm)
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Forward Ho
STEP STANCE TECHNIQUE TARGET PICTURE
3 Remain in Left Front
Stance
Right Vertical
Chop (Chamber
Left Fist)
Left Collar
Bone KIA!
KIA
4 Remain in Left Front
Stance
Left Punch
(Chamber Right
Fist)
Solar Plexus
5 Move left foot back
behind right foot to form
Right Back Stance
Right Knife Hand
Down Block
6 Remain in Right BackStance
Right Front SnapKick
7 Move right foot back to
step into Ready Stance
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Stances
Goal: This One-Step aids in your training for correct stances, helps you to perceive and
understand the various balances, the energy flow involved when you change
them and the need for focus. It will help you to learn how to use pivotal balance
as well as how to shift stances without losing ground.
STEP STANCE TECHNIQUE TARGET PICTURE
1 Ready Stance
2 Step forward with right
foot into Straddle Stance
with your knee inside of
attackers knee
Right Inside
Block (Chamber
Left Fist)
Attacker's
Right Punch
(Forearm)
3 Remain in Straddle
Stance
Right Reverse
Chop
NeckKIA! KIA
4 Rake face with fingers
while sliding right foot
straight back and pivot
90o into right front
stance
Left Reverse
Punch (Chamber
Right Fist)
Solar Plexus
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Stances
STEP STANCE TECHNIQUE TARGET PICTURE
5 Move right foot back
behind left foot to form
Left Back Stance
Left Knife Hand
Down Block
6 Remain in Left BackStance
Left Front SnapKick
7 Move left foot back to
step into Ready Stance
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Cheerleader
Goal: This One-Step trains you to gain an awareness of the targets which you present to
the attacker as well as aiding you in learning to divide the defensive thought by
varying the area attacked. This is the beginning of conscious mental and
physical unity. These techniques will train multiple reactions from the same
side and will aid in training alternation between hand and foot techniques.
STEP STANCE TECHNIQUE TARGET PICTURE
1 Ready Stance
2 Step forward with right
foot into Straddle Stance
with your knee inside of
attackers knee
Right Inside
Block (Chamber
Left Fist)
Attacker's
Right Punch
(Forearm)
3 Remain in Straddle
Stance
Right Backfist Face KIA!KIA
4 Shift feet 45o to left so
that you are in front
stance facing AWAY 45o
from Attacker
Swing right fist
down from the
shoulder in a "C"
motion and strike
with Hammerfist
Groin
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Cheerleader
STEP STANCE TECHNIQUE TARGET PICTURE
5 Move right foot back
between Attacker's legs
sliding left foot into
Front Stance
Raise right fist
chest high and
strike straight
back with right
elbow
Solar Plexus
6 Remain in Left Front
Stance and shift weight
to left leg
Strike up with
heel of right foot
Groin
7 Pivot right foot 180o to
the left to form Left Back
Stance
Left Knife Hand
Down Block
8 Remain in Left Back
Stance
Left Front Snap
Kick
9 Move left foot back to
step into Ready Stance
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Intercept
Goal: This One-Step underlines the concept of timing, lateral target awareness and
overwhelming the opposition by DIRECTLY (physically) interrupting attacker's
forward motion then subtly getting into leg checks and playing with the
attacker's balance. This will help work on getting you to jam the attacker's
energy field and utilizes alternating techniques with short-range weapons and
mobility.
STEP STANCE TECHNIQUE TARGET PICTURE
1 Ready Stance
2 Step forward into deep
Left Front Stance inside
Attacker's knee before
punch gains force and
focus
Left Up Block
(Chamber Right
Fist)
Attacker's
Right Punch
(Forearm)
3 Remain in Left Front
Stance
Right Reverse
Elbow
Spleen
Plexus KIA!
KIA
4 Remain in Left FrontStance. After technique
is executed pivot 45o to
right into Right Front
Stance
Left glancingElbow
Liver Plexus
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Intercept
STEP STANCE TECHNIQUE TARGET PICTURE
5 Remain in Right Front
Stance
Left Reverse
Chop
Neck
6 Remain in Right Front
Stance and shift weight
to right leg
Grab Attacker's
shoulder and pull
down while
striking up with
heel of left foot
Groin
7 Pivot left foot 180o to the
right to form Right Back
Stan