Ultimate Taekwondo Guide!

Although there are many similarities, ITF and WTF are also very different in some ways, especially for the trained eye. WTF has a completely different set of patterns(tul). During sparring, competitors wear protective body shields. In addition, one can only punch to the body. With this in mind, WTF is even more kicking oriented than ITF.

ITF being the older of the two is in some ways similar to karate. In ITF you can use your hands to attack to the face and body. Many competitors are skilled with both feet and hands. In ITF sparring body shields are not used, but there is generally less facial contact with the feet.

1. The class starts with the students lined up in a grid fashion with the highest ranking belts in the top right corner of the grid. The instructor(s) will be facing the class. The Instructor and the class will then bow to the flags(usually a taekwondo flag), then the class will bow in the instructor.

2. The instructor will lead a warm up with the class. This will include basic cardio as well as static and dynamic stretching.As described earlier, many classes will not follow a standard format, this is just a sample.

3. The instructor will then lead the class into fundamental practice. This will consist of single and combinations of kicking and hand techniques.

4. Once this is completed the class will then proceed to work on patterns(tul). Students only perform patterns up to there belt level.

5. Next, the class will typically engage in target kicking. This works on coordination, speed and accuracy. Since kicking is very fundamental to Taekwondo, this part of the class is very crucial.

6. The last part of the class is usually free sparring or step sparring. Step sparring is an attack/defense training that teaches sparring and self defense techniques. Free sparring is essentially a friendly fight between competitors. In almost all cases protective equipment is used.

7. Finally the class will bow out the instructor and then bow to the flags.

Typically, most students train about 2-3 times a week at the gym. Some students train almost everyday. Watch there progress can be amazing sometimes. Remember, you aren't going to get better by just sitting around. Practice makes perfect!!

The following contains all the belts in Taekwondo in order from lowest rank to highest:

Solid White
White with Yellow Stripe
Solid Yellow
Green Stripe
Solid Green
Blue Stripe
Solid Blue
Red Stripe
Solid Red
Black Stripe

Solid Black(has 9 dans in total)

Here's some great advice:

1. You must know your pattern inside and out. I know this may sound silly, but you shouldn't have to think which moves are coming up next. Your primary focus should be execution. One of my masters makes us do patterns both left and right side. Although it is uncalled for, it sharpens your understanding of the pattern.

2. Put power and conviction into every move. I cannot tell you how many times I've seen someone with flawless technique, yet they just stick their arms or legs out. This is incorrect. Every move must be executed as if you were actually striking/blocking/ or attacking your opponent.

3. When a judge calls upon your name, you must stand up and answer loudly. This alone can make or break you in a competetion. Judges are looking for competetors who want to win. Not someone who seems like they were dragged there by their parents.

4. Your first and last movements are the most critical. This is when judges are establishing which competetor is superior. If you know the pattern you are doing is longer than your opponents, you should pay extra detail to the final moves of your pattern. Also remember to finish in the exact spot you started. This demonstrates consistency of your length.

There are three stages to every kick:

1. Lifting the knee - I know this sounds extremely basic, but you would be surprised how many students fail to fully understand this concept. I your knee is lower than your target, power will diminished substantially. Obviously there are some exceptions to this, since if you are kicking to the head, jumping would be required to lift the knee that high. If you correctly position your knee and your hips, the kick will almost go by itself.

2. The Execution - This is when the attack tool (Some part of the foot or leg), connects with the target. With proper knee and body position, this part is probably the easiest although most people only focus on this part of the kick.

3. The Aftermath - In sparring, this step in many cases is the most crucial. Once the kick has been executed, you absolutely must retain balance. From here on you either retract the foot back into a fighting stance or you continue with a combination. Without proper balance, neither of these can be done smoothly and effectively, leaving one vulnerable.

Simple yet effect Sparring Tips:

1. Be as relaxed as possible. I know this sounds strange, but being tight at the inappropriate moments will bog you down and cause you to telegraph your movements greatly. When sparring you should bounce lightly on the balls of your feet so you can shift your body mass quickly. You can practice this while listening to music, as it help develop rhythm. Once you have mastered basic pace control, you can break your rhythm to confuse your opponent.

2. Use your hands. Many Taekwondo fighters forget the effectiveness of hand techniques. Your hands should not just be a last resort, but a part of your attacking arsenal.

3. Do not underestimate kicking from the front foot. It is much faster and thus more difficult for you opponent to deal with. In fact, when I spar the majority of my kicks come from the front leg.

4. Practice combinations. Sure, you may have a great front kick or obverse punch, but how well can you use them in sequence? First evaluate your strengths and weakness and then try to come up with combinations containing 3-4 attacking moves. This is to break the habit of only doing one or two techniques at a time. A common mistake for beginners is they stop attacking even though the opponent is at their mercy.

5. Read your opponent. Within the first 20 to 30 seconds of the fight you will have established what kind of style your opponents will be employing. With this knowledge, adjust your game plan accordingly.

The Fighting Zones

The fighting zones refer to the ranges one engages the opponent. Most people are most comfortable with only one range, and with this knowledge you can better plan your fight strategy.

Zone 1 - Close enough that only hands can be used to attack.

Zone 2 - Both hands and feet can easily execute attacks.

Zone 3 - Only leg techniques are within range (My favorite hehe),

Opponent Fighting Styles

1. The Chaser - This is the opponent who often charge you like a bull. Many chasers are very strong with hand techniques but have weaker kicks. Use this to your advantage. When you sense they will move forward, immediately throw a stopping kick such as a side kick, back kick or front snap kick.

2. The Runner - This opponent will always be on the defensive, moving backwards and sideways to avoid your attacks. Runners are often very good kickers. They use their superior reach to keep their distance. To catch a runner you need to cut off his line of retreat and get within arm distance.

3. The Rock - This opponent will plant himself in the center of the ring and not move. They will simply face your direction. Their aim is too counter attack, rather than attack. Fighters of the style tend to strong and not afraid to take punishment. When dealing with a rock opponent, you must use maneuverability to attack on angles they cannot defend.

1. Before you train, you should always perform some sort of warm-up. I cannot emphasize this enough. I've seen people tear hamstrings after a single axe kick, which is definitely not a pretty sight. The warm-up should consist of raising your heart rate as well as moving your joints in a full range of motion.

2. Stretching will not only help you to kick higher and have more control, but it also prevents injuries. I will briefly go over 3 different types of stretching that I perform before and after every physical activity.

This is the order that I perform them:

A. Dynamic Stretching - This is the type of stretching that I believe helps the most when it comes down to getting height when kicking. As the name implies, dynamic stretching involves movement while at the same time lengthening muscle and tendon.

An example of a dynamic stretch is to swing your leg in front of you almost like axe kick. The key is not to force your leg, but simply to lift it as high as you can until encountering resistance.

B. Relaxed Stretching - This is the form of stretching that people are most familiar. You simply stretch the muscle(s) until you hit tension, wait out the tension, and continue stretching. Patience is key here. Do not time yourself; simply keep stretching until you feel you have reach your physical limit. This form of stretching is best performed after training.

C. Isometric Stretching - is somewhat similar to relaxed stretching but has few key differences. During the stretch itself you tighten the target muscles. Once you reach maximum tension you relax your muscles. The target muscle should feel more loose, therefore capable of stretching further. Repeat this until you cannot stretch any further.

1. Reaction force - For every action there is a reaction.
2. Concentration - One must concentrate on the target of attack or defense, as well as analyze the correct distance.
3. Equilibrium - One must retain balance during all techniques.
4. Breath Control - Exhaling at the moment of contact
5. Mass - One must utilize there mass when performing techniques.
6. Speed - The faster one moves the more power is generated.

1. One must study the Theory of Power.
2. Understanding the purpose and sequence of every movements in crucial
3. The movement of hands, eyes, breath, feet and body must stay in sync together.
4. Choose the appropriate attack for each target/vital spot.
5. One must be aware of the correct distance for each attack and defence
6. Do not be stiff. Elbows and knees must always be slightly bent unless otherwise stated.
7. All movements begin with a backward/downward motion unless otherwise stated.
8. One must utilize sine wave to increase power. Note: Sine wave is a down, up, down shift in body mass.
9. Exhale at the moments of contact with a strike or block.