Martial Arts

TABLE OF CONTENTS

1.1 Introduction to Martial Arts 2

1.2 History of Martial Arts. 4
1.3 What Is Tae-Kwon-Do ? 6
1.4 A Brief History of Taekwondo 8
1.4.1 Ancient Times................................................................................................................................9
1.4.2 Koryo Dynasty: (918 A.D. to 1392).............................................................................................10
1.4.3 Yi Dynasty (1392 A.D. to 1910):.................................................................................................11
1.4.4 The Period of Three Kingdoms....................................................................................................12
1.4.5 Influence Of Japan On Taekwondo........................................................................................14
1.4.6 I.T.F. vs. W.T.F. .....................................................................................................................16
1.5 Ethics 18
1.5.1 Ethics ...........................................................................................................................................18
1.5.2 Etiquette.......................................................................................................................................18
1.5.3 Commandments of modern Taekwondo: ....................................................................................18
1.5.4 How to behave in the dojang .......................................................................................................19
1.6 Proper Training. 19
1.6.1 One Step Sparring........................................................................................................................20
1.6.2 Target Training.............................................................................................................................20
1.6.3 Perseverance.................................................................................................................................21
1.6.4 Stretching.....................................................................................................................................21
1.6.5 Free Sparring................................................................................................................................22
1.6.6 Kicking Techniques......................................................................................................................23
1.6.7 Forms...........................................................................................................................................24
1.6.8 One Step Sparring........................................................................................................................25
1.6.9 Positive Mental Attitude...............................................................................................................25
1.6.10 Breaking.....................................................................................................................................27
1.6.11 The Taekwondo Ki-hap..............................................................................................................27
1.6.12 The Taekwondo Instructor.........................................................................................................28
1.6.13 Exercises to test your knowledge of your forms........................................................................29
1.7 Scientific Martial Arts 38
1.8 Understanding Mind and Body. 44
1.9 KeupSoh (Vital Points) 49
1.9.1 The front of the head ...................................................................................................................49
1.9.2 The front of the body ...................................................................................................................50
1.9.3 The back of the body ...................................................................................................................51
1.10 Meaning Of Taegeuk Poomse (Patterns) 55
1.10.1 Black Belt Forms.................................................................................................................59
1.11 Weight Categories 61
1.12 What do you call your teacher? 62
1.13 Zen 65
1.14 Myth & Diet 69
1.15 Korean Vocabulary 71
1.16 Conclusion 77

Author: Rahul Saxena Contact: rahul.saxena12@gmail.com

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1.1 Introduction to Martial Arts

Though martial arts have traditionally been created mainly as a method of combat, it is
understood that practitioners in today’s society choose the martial arts journey for many
reasons. Martial arts training will give the practitioner a stronger body, better kinesthetic
awareness, and cognitive discipline. Martial arts to many people have become an
alternative method of stress relief while gaining the exercise needed to maintain a healthy
body.
Though our main focus will always be gaining combat proficiency though practicing
Chinese martial arts, we understand that differences exist between individuals. Different
levels of expectations are placed upon each student according to their physical
capabilities and personal goals. However, all students will be pushed to become better
than they were the day before.
The only true opponent that the martial artist will ever face is himself or herself. The
instructors will help the student in their personal journey of accomplishing his or her
martial arts goals.
As far as the question is “why?”, I can't imagine why not! It's great exercise. Look at the
benefits involved, it helps in building:

1) Self-esteem by heightening your physical and mental powers.

2) Confidence by encouraging you to succeed and to take control of your life.

3) Discipline by thoroughly training your body and mind.

Also, it teaches you how to defend yourself by training you to recognize situations in
which physical self-defense may be necessary, and teaching you how to control such
situations to your advantage by strengthen your mind and body through increased
physical coordination and mental discipline.
The other reasons maybe:

 Some students want nothing more than practical training to defend themselves.
 Others want a regular exercise schedule to Limber up, build stamina and strength.
 Many come to relieve stress and anxiety built up from the pressures of everyday life.
 Some are interested in competition, and work hard to become champions.

There are other equally important reasons why people study the Martial Arts such as self-
awareness, weight and figure control. Whatever the reason, the new student will quickly
become aware of the many benefits of training. Martial Arts students feel healthy and
physically fit. They are confident they are learning to defend themselves, and this quiet
confidence filters through to all phases of their life including home, office and school
.Furthermore, as students progress in the Martial Arts, they gain a greater respect for
themselves and others.

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“Knowing others is wisdom, knowing yourself is enlightenment.”-Lao-Tzu.

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1.2 History of Martial Arts.

Ever since early man started using stones and spears for hunting or used one or more
physical techniques to overcome a hefty beast, it triggered the evolution of martial arts;
over the years man has designed various awesome methodologies which clubbed together
can be called martial arts. It is actually a part of evolution. Its origin cannot be related to a
particular landscape. The history of the martial arts is complex and not well documented
however, some evidence of early martial arts is known. There are many different forms of
martial arts and each has its own unique beginnings but from a global perspective, certain
cultures had a tremendous impact on the evolution of martial arts. Contemporary martial
arts' history is often attributed to the Asian cultures but in fact there were forms of martial
arts in practice on nearly every continent of the globe for thousands of years.

The early Greek culture practiced a martial art known as Pankration, the art of complete
strength. The art itself is comprised of a mix of combative styles including wrestling,
grappling, and throws as well as boxing techniques. The earliest records of Pankration
being practiced is around 700 BC but all indications are that this fighting style had most
likely been in use for a long time before that and it is still practiced to this day.

Sambo was officially recognized as a sport by the National Committee of Physical

Culture of the USSR in 1938 but its origins go back to ancient times. The combat style
incorporates many diverse and ancient forms of wrestling and is now taught to the
Russian military for hand to hand combat training. Russian Sambo is now recognized as
one of the three international wrestling styles by the International Amateur Wrestling
Federation and it continues to grow in popularity.

The ancient Romans also practiced martial arts but with a different approach. Roman
martial arts training incorporated various weapons and shields in the style for good
reasons. Tournaments of combative skill were usually to the death and not always against
another human. Early Romans enjoyed the contests between man and beast in a fight to
the death. These matches made the use of weapons a necessity and in turn, produced
some very effective fighting techniques that have stood the test of time.

Though most cultures practiced some type of martial art, the majority of the
contemporary fighting systems owes it’s root to the Asian cultures. With records of
martial arts being practiced in China as early as 5000B.C, the Chinese influence on
modern hand to hand combat is unmistakable. Though historians attribute many of the
techniques of Chinese martial arts to the Indian monk Bodhidharma, the early Chinese
were practicing some form of fighting styles long before his arrival. However,
Bodhidharma is responsible in large part for developing and recording early Chinese

martial arts techniques.

Japan's influence on the martial arts world is also substantial. Karate, originally

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developed in Okinawa, made its way to mainland Japan very early on but was only
officially accepted in 1921. Kyudo, the way of the bow, is one of Japan's earliest known
martial art. Kyudo is an archery form developed well over 2000 years ago and still very

much alive today.

Influences from Korea include Tae Kwon Do and Hapkido. Tae Kwon Do originated
around 1300 years ago and is Korea's oldest surviving martial art. Utilizing many of the
same principles and philosophies as some Chinese martial arts, this combat form can be
traced back to Buddhist monks who studied first in China and then brought their
teachings to Korea.

The history of the martial arts is as diverse as the styles that were practiced. One
commonality among all of the worlds fighting arts is that they arose out of a need for
self-defense. Some are more practical than others but it can be said that each martial art
offers the practitioner a unique and effective approach toward defending oneself. With
this in mind, exploring various styles of martial arts will provide the most comprehensive
understanding of hand to hand combat and will infer upon the student the flexibility that
comes with multiple styles.

Traditional martial arts styles can be categorized into either soft, or hard styles. Although
each individual martial art has some elements of both hard and soft techniques, the
central principle of each martial art defines whether it is labeled hard or soft.

Tae Kwon Do, with its rigid stances and powerful strikes is considered a hard approach or
style. It meets hostility with speed and power and a proactive approach. Tai Chi Chuan is
best known for its soft, evasive techniques that meet aggression not with force, but with
subtle redirection. The terms hard and soft do not indicate the effectiveness of each style
but rather what principles each martial art adheres to. Most practical styles incorporate
both hard and soft elements making them very well rounded and very effective.

Modern fighting systems, as opposed to traditional martial arts styles, tend to combine
elements from a variety of different arts into a practical self-defense form. Jeet Kune Do
incorporates this philosophy in its defense techniques. The understanding that adhering to
strict ritualistic elements of only one martial art is contrary to practical self-defense is
very important in modern fighting systems. Taking the practical elements of each fighting
style and incorporating them into your own style is largely what Jeet Kune Do teaches.

The ability to remain fluid in combat, not rigid or predefined in your movements, allows
for the great flexibility and spontaneous actions. Understanding both soft and hard
elements allows the ability to be creative in a combat situation. Drawing from various
martial arts to create a personalized approach to self-defense is the most practical
approach.

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“Life unfolds on a great sheet called Time, and once finished it is gone forever.”

1.3 What Is Tae-Kwon-Do ?

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First let’s focus on the most important word “DO”. This word is common to almost all
the forms of martial arts take for example:Karate-do,Hapki-do,Aikido,Taekwon-do,Ju-
do,etc.Here the word means “the way” and for Taekwondo it explicitly means” the gentle
way “.Taekwondo is a martial art independently developed over 20 centuries ago in
Korea. Over the many years it has become a popular international sport. The main feature
of Taekwondo is that it is a free-fighting combat sport using the bare hands and feet to
repel the opponent. Taekwondo literally means the way of kicking and punching. It
consists of sharp strong angular movements with free flowing circular movements to
produce a balance of beauty and power. With the addition of Taekwondo's trademark
kicking techniques it is a complete system of self defense and personal improvement. All
of its activities are based on the defensive attitude that originally developed for protection
against enemy attacks.

The most important fact about Taekwondo is that it is not only a superior art of self-
defense, but of the mind as well. It gives its practitioners self-confidence that provides an
advantage over weaker opponents. This mental characteristic along with the physical
ability is beneficial to the mental life of individuals as well as to their families and
friends. With its practical means of self defense, its complete regiment of physical
conditioning and its aid to improved concentration and mental performance, Taekwondo
offers a total fitness program integrating body, mind and spirit.

Today, Taekwondo is the most recognized Korean Martial Art. Taekwondo first came to
be recognized as a system of self-defense in the 1950's when a group of leading Korean
martial artists came together and unified their various art forms under a single style of
hand and feet fighting. They named their style Taekwondo, and in the last 30 years have
developed it into one of the most effective styles of unarmed self-defense in the world
today. The popularity for Taekwondo is international and its evolution and development
as an international amateur sport have grown quickly.

Taekwondo is a martial art and sport that, without the use of weapons, teaches the
practitioner techniques for defense and offense. Regardless of age or sex, Taekwondo
teaches the practitioner to use his or her hands and feet in any defensive situation.

1) As a form of physical exercise, Taekwondo has a great effect on children's growth and
development as well as youths' and elders' physical fitness. The technique and form of
Taekwondo are designed to develop control of all parts of the body. In addition,
Taekwondo demonstrates poise, allows flexibility in all joints of the body, and helps
relieve fatigue and stress.

2) As a martial art, Taekwondo involves attacking opponents with bare hands and feet.
The one distinguishing factor that Taekwondo has from other martial arts is its powerful
and diverse foot techniques, which make this martial art one of the world's most powerful
sports. Even though Taekwondo involves no use of weapons, it has the ability to knock
down an opponent in one single blow. But, Taekwondo emphasizes mastering defense
techniques which come from the Taekwondo thinking of respecting peace and justice.

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Taekwondo teaches practitioners to practice the attitude of self-discipline to defend

oneself and never attack or defeat others.

3) As a modern sport, Taekwondo has new merit. Spectators have created quite a
following in places such as Olympic Games and Pan American Games. One would have a
difficult time finding another sport that could compare to the gracefulness, accuracy, and
power that is seen when thousands of practitioners perform, as was done in the opening
ceremonies of the 1988 Seoul Olympic Games. Taekwondo has also grown into a popular
international sport due to increase development of rules and protective gear that reduces
injuries.

4) As an educational tool, Taekwondo not only improves a person's physical well-being,

but his mental state as well. Through Taekwondo a practitioner practices the art of self
perfection and understands the techniques in pursuit of the virtue of human life. In the
school (Dojang) the student not only develops his body, but his mind as well. With the
physical exercise of stretching, strengthening, drilling and sparring, the Taekwondo
student learns respect for their instructors, senior students, classmates and themselves.
The development and cultivation of good character and a correct attitude is the central
theme in the teaching of Taekwondo.

“For the uncontrolled there is no wisdom, nor for the uncontrolled is there power of
concentration and without that there is no peace. And for the unpeaceful, how can there
be happiness.”
-BHAGVAD GITA.

1.4 A Brief History of Taekwondo

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The name Taekwondo is derived from the Korean word "Tae" meaning foot, "Kwon"
meaning fist and "Do" meaning way of. So, literally Taekwondo means "the way of the
foot and fist". The name Taekwondo, however, has only been used since 1955 while the
arts' roots began approximately 2,300 years ago in Korea. Known as a martial art and
way of life, the evolution of Taekwondo was a direct result of the happenings in Korea
long ago, and knowledge of the history is an important step in understanding Taekwondo.

1.4.1 Ancient Times

Korean history began when in 2333 B.C. the legendary national founder, Tangun,
founded "Old Korea" at Asadal. As in the histories of other nations, communal life was
gradually transformed into tribal communities and then tribal leagues and finally took the
form of a state. Although no written history of the fighting systems of this time remains it
is known that the people of this time were hunters and had some means of protection as
well as livelihood. Since prehistoric times mankind has sought to develop ways of
defending himself against aggression, either from other tribes or from wild animals.
Despite developing weapons to assist in the gathering of food and self-defense, the
people of ancient Korea continued to develop their minds and bodies through recreational
games and competitions. The earliest known records of Korean life mention music,
dance, and games played at tribal festivals.
The Korean nation was founded by tribes that migrated southwards from Mongolia into
the peninsula known today as Korea. During the 6th century A.D. what we now call the
Korean peninsula was majorly influenced by three kingdoms; Koguryo, Baekje and Silla,
while the development of the Korean nation progressed through distinct dynasties:
Koguryo, Baekje, Silla, Koryo, and Yi. Three of these dynasties existed simultaneously in
different areas of Korea and this is known as the 'Period of Three Kingdoms'. The
dynasties were:

Koguryo Dynasty (37BC ~ 668AD) Koguryo was the largest kingdom. It occupied the
southern section of Manchuria and the northern section of the Korean peninsula.

Baekje Dynasty (18BC ~ 660AD) Baekje was spread around the Han river basin in the
central and western parts of the peninsula.

Silla Dynasty (57BC ~ 936 AD) . Silla was the last and smallest of the kingdoms and
located on the southeastern tip of Korean peninsula.

The three kingdoms were at war with each other and constantly fought for new ground on
the peninsula. Silla, being the smallest and weakest militarily began to have a difficult
time protecting itself against the other kingdoms and so took an action that turned out to
be a key point in Korean history. By defeating the Koguryo and Baekje dynasties it was
the Shilla dynasty that succeeded in unifying the nation into one state in 668AD.

Archeological findings during these times such as the mural paintings on the royal tombs
during the Koguryo period, stone sculptures at pagodas during the Silla period and
documents written in the Baekje period, show techniques and fighting stances that were
probably the first forms of Taekwondo.

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During this period the common style of dress consisted of loose trousers and a jacket held
together with a belt tied around the mid-section. The style was similar to the Taekwondo
and judo uniforms of today, and was commonplace throughout the three kingdoms. In the
kingdom of Baekje the military officers wore different colored belts to indicate their rank,
and in Shilla they also wore colored trim on their lapels as an additional indication of
rank.
The two other dynasties had contributed a lot.

1.4.2 Koryo Dynasty: (918 A.D. to 1392)

Koryo Dynasty: (918 A.D. to 1392)

The Koryo Dynasty was a time for growth and development in the martial arts. During
this time unarmed combat gained its greatest popularity. It was believed that SooBak was
introduced to China and became known there as KwonPup. SooBak also changed its
name to SooBakGi because of the new techniques and the mental discipline added to the
style. SooBakGi became a popular sport by both the military and the general public.
Martial arts were on an upswing and even new styles began to appear. One such style was
Tae Kyon. Tae Kyon involved many more and new kicking techniques and was designed
as more of a fighting sport than a discipline. Tae Kyon and SooBakGi contests were held
at annual festivals given by the king. The winners of this contest were given high court
offices and also taught the styles to the military, which now made these unarmed arts

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mandatory. Since the soldiers learned and practiced these arts, during their travels though
out the kingdom they also spread the study of martial arts.

1.4.3 Yi Dynasty (1392 A.D. to 1910):

Yi Dynasty (1392 A.D. to 1910)

During the Yi Dynasty, Korea (Yi-shi-Choson) underwent a dramatic change from

Buddhism, the predominate religion, to Confucianism. This change brought a Chinese
influence over the government and the people of the time. Military leaders began to lose
their power to civilian statesmen who believed in the cultural development of their
civilization. The people as a whole began to lose interest in the study of martial arts. The
study of martial arts, including weapons, was banned to all but the military. The
HwaRangDo, which were rooted in the Buddhist teachings, gradually lost its importance
among young people. Martial arts began a great downfall. There was, however, an
important contribution to the martial arts when King Jong Jo ordered a manual of military
arts to be written, including weapons, Tae Kyon and SooBakGi. The manual, written by
Lee Duk Mu, included detailed sections on unarmed combat thus preserving in writing
the techniques of these fighting arts. During the Yi Dynasty several invasions by the

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Japanese were fought off. However, due to the eventual decline of military power, the Yi
Dynasty ended with the Japanese takeover on August 2, 1910.

1.4.4 The Period of Three Kingdoms.

Koguryo (37BC ~ 668AD) Because Koguryo was bordered to the north by hostile tribes the
kingdom organised a strong warrior corps and these were known as "sonbae". The
"sonbae" lived in groups, studied history and literary arts, and were known for their virtue
and bravery. The "sonbae" provided Koguryo with a basis for military strength and
political leadership. During these early times Taekwondo was known in this area by the
name "Subak" and historical records confirm that Subak (Taekwondo) contests were held
at various festivals and rituals of the day.

The earliest recorded evidence of martial arts in Korea appear in the ceiling murals of the
Muyong-Chong burial tomb discovered in 1935. This tomb was excavated in the ancient
Koguryo capital of Tungku. Because Tungku was the capital only until 427AD we can be
sure that this tomb was constructed between 3AD ~ 427AD.
The murals on the ceiling of the tomb show two men practicing an early form of
Taekwondo and other decorations. Other tombs in the area contain murals with similar
images. In the Sambo-chong tomb can be seen a picture of a man wearing a costume
similar to today's Taekwondo uniform - loose trousers and a jacket held together with a
belt tied around the mid-section - in a stance characteristic of Taekwondo with one hand
blocking high and the other low.

A mural from a warrior's tomb

A mural from another tomb
depicting a scene of kyorugi
depicting a hunting scene.
(sparring).
The fact that these figures appear in such tomb paintings testifies to Taekwondo being
well established during this time and to it being a popular activity. The various murals
also show that the practice of the early forms of Taekwondo was not limited to noblemen
or warriors but was also practiced by peasants and farmers.

Baekje (18BC ~ 660AD)Historical records such as the "History of the Three Kingdoms"
and the "Sui China Chronicles" refer to the various Kings of Baekje patronising the

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martial arts of Taekwondo and Sirum (a traditional Korean style of wrestling) and sports
such as horse-riding and archery. Other records such as folk stories of the time support
these records with tales of provincial contests which included early forms of Taekwondo.

Silla (57BC ~ 935AD) At the outset Shilla was the weakest in military terms of the three
kingdoms but as Baekje grew in the west, and Koguryo began attacking from the north it
became necessary to establish a strong military based on the martial arts. The result was
Hwarangdo - a warrior code based on high moral standards similar to the Sonbae of
Koguryo. As in other areas of Korea at the time, Hwarangdo contests were often held
during festivals. Hwarangdo ultimately became the basis of Shillas' military power
thereby enabling Shilla in the 7th century to conquer first the Baekje, and then the
Koguryo kingdoms, and ultimately unify the ancient Korean nation in 668AD.
The 24th king of Silla, Chin Heung, formed a group of warriors, which were
called the HwaRang. The best translation for HwaRang would probably be
"flowering youth" (Hwa ="flower", Rang="young man").The HwaRang were
trained in weapons such as the sword, spear and bow. They devoted their lives
to these martial skills in the hopes that they could save Silla. The HwaRang
also studied an unarmed form of combat called SooBak. SooBak was a
primitive form of foot fighting, using some hand, but mostly foot techniques.
The HwaRang took SooBak and added things to it to create a more fighting art.
The techniques of SooBak were created to be used in fighting along with the
other weapons of the HwaRang to make the warriors able to defeat their
enemies. But, Chin Heung needed something more than just competent
soldiers; he needed something to unify the HwaRang and create the mental
conditioning to lead the kingdom to victory. So, he asked Won Kang, a
Buddhist monk and scholar, to take charge of the HwaRang training. Won
Kang did so and not only created fine warriors, but actually a way of thought
for the HwaRang. Won Kang came up with a code of ethics that the HwaRang
warriors followed. They were:

 Be loyal to your king

 Be obedient to your parents
 Have honor and faith among friends
 Have perseverance in battle
 Justice never to take a life without cause

With the code of ethics and with their skills in fighting the HwaRang became the
HwaRangDo, which meant "way of the flower of manhood." The HwaRangDo became
known for their bravery and fighting skill and soon supplied the leadership to defeat both
the Paekje and Koguryo kingdoms and unify Korea in to one country known then as
Koryo.

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* These points are discussed briefly later in “Ethics”.

At the entrance to the Sokguram Grotto in the Bulguksa
temple in Kyongju there are stone carvings of two warriors in
Taekwondo style stances performing techniques remarkably
similar to Taekwondo techniques of today.
They are known as the "Keumgang Yoksa" - The Mightiest of
Warriors. In Taekwondo training today the Keumgang
Poomsae performed by 2nd Dan Black Belts takes its' name
from these warriors.

The picture to the right shows one of the "Keumgang Yoksa"

statues.

1.4.5 Influence Of Japan On Taekwondo.

During the Yi Dynasty several invasions by the Japanese were fought off. However, due
to the eventual decline of military power, the Yi Dynasty ended with the Japanese
takeover on August 2, 1910.The Japanese occupied the country for 36 years, and they had
banned Korean language and even burned all books written in Korea. Now that Japan
wanted to control Korea’s patriotism, they changed many things by use of force and
martial laws. All competitive sports and martial arts were outlawed. Only the military,
now under Japanese control, could practice martial arts. SooBakGi was practiced in
secret and soon changed its name again to SooBakDo. Japanese combat arts were
introduced to Korea at this time. The people of Korea received them with great interest.
Due to peace treaties between the Japanese and Koreans, Japanese educational curricula
were taught in all Korean schools and also such Japanese arts as Kendo ("way of the
sword"), Judo, Karate, and Aikido. Once again martial arts began to flourish with each
side, Japan and Korea, trading techniques and styles of martial arts. On August 15, 1945
Korea was liberated from Japan and Korean arts could once again develop.
After that within Korea there were five major martial art academies or Kwans. They were
called Mooduk Kwan, Jido Kwan, Changmu Kwan, Chungdo Kwan, and Songmu Kwan.
Within these schools lie a variety of styles such as KongSooDo, Tae Kyon, SooBakDo,
TangSooDo, KwonPup, etc. The way of teaching and employing many of the techniques
varied as much as the schools and in 1946 an attempt was made to unify Dojangs
(training halls) and standardize instructional methods. Some of the leaders wanted to
uphold the martial art character of the schools while others wished to create a combat
sport. These meetings met with no success.
The greatest turning point for Korean martial arts started in 1952. During the height of
the Korean War, President Syngman Rhee watched a 30 minute performance by Korean
martial arts masters. He was especially impressed when Tae Hi Nam broke 13 roof tiles

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with a single punch. After the demonstration Rhee talked with Hong Hi Choi about the
martial arts, he then ordered his military chiefs of staff to require all Korean soldiers to
receive training in the martial arts. This caused a tremendous surge in Taek Kyon schools
and students. President Rhee also sent Tae Hi Nam to Ft. Benning, Georgia for radio
communications training. While there, Tae Hi Nam gave many martial arts
demonstrations and received considerable media publicity.
During this same time period in Korea, special commando groups of martial arts-trained
soldiers were formed to fight against the communist forces of North Korea. One of the
most famous special forces was known as the Black Tigers. The Korean War ended in
1953. In 1954, General Hong Hi Choi organized the 29th Infantry on Che Ju Island, off
the Korean Coast, as a spearhead and center for Taek Kyon training in the military.
On April 11, 1955 at a conference of kwan masters, historians, and Taek Kyon promoters,
most of the kwan masters decided to merge their various styles for mutual benefit of all
schools. The name "Tae Soo Do" was accepted by a majority of the kwan masters. Two
years later the name was changed again, this time to "Taekwondo" The name was
suggested by General Hong Hi Choi (who is considered the father of Taekwondo).
"Taekwondo" was suggested by Choi because of its resemblance to Taek Kyon, and so
provides continuity and maintains tradition. Further, it describes both hand and foot
techniques.
Dissension among the various kwans that did not unify carried on until September 14,
1961. Then by official decree of the new military government, the kwans were ordered to
unify into one organization called the Korea Taekwondo Association (KTA), with
General Hong Hi Choi elected as its first president. In 1962, the KTA re-examined all the
black belt ranks to determine national standards and also in 1962, Taekwondo became
one of the official events in the annual National Athletic Meet in Korea. The KTA sent
instructors and demonstrations teams all over the world. Jhoon Ree (who is considered
the father of American Taekwondo) attended San Marcos Southwest Texas State College,
and later taught a Taekwondo course at the college and formed a public Taekwondo club.
In Korea, the study of Taekwondo spread rapidly from the army into high schools and
colleges. In march of 1966 Choi founded the International Taekwon-do Federation (ITF),
which he also served as president. Choi later resigned as the KTA president and moved
his ITF headquarters to Montreal, Canada, from where he concentrated on organizing
Taekwondo internationally. His emphasis is on self-defense methodology, not particularly
on the sport. By 1974, Choi reported that some 600 qualified ITF instructors were
distributed throughout the world.
Young-wun Kim was elected the new KTA president. Feeling that Korea was the mother
country of Taekwondo and that the world headquarters should be located there, he
dissolved the ITF's connection with the KTA and on May 28, 1973 created a new
international governing body called the World Taekwondo Federation (WTF), which
coincided with the first World Taekwondo Championships that were held in Seoul, Korea.
At the first inaugural meeting, Un Yong Kim was elected as president of the WTF and
drafted a charter for the federation. The WTF is the only official organization recognized
by the Korean government as an international regulating body for Taekwondo.
The World Taekwondo Federation has since made a major effort to standardize
tournament rules and organize world class competitions. After the 2nd World TKD
Championship in Seoul, the WTF became an affiliate of the General Assembly of

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International Sports Federation (GAISF), which has ties to the International Olympic
Committee (IOC). The IOC recognized and admitted the WTF in July 1980. In 1982 the
General Session of the IOC designated Taekwondo as an official Demonstration Sport for
the 1988 Olympic Games in Seoul, Korea.
Since Modern-day Taekwondo's official birth on April 11, 1955, its development as a
sport has been rapid. Over 30 million people practice Taekwondo in more than 156
countries.

(On May 28, 1973 the World Taekwondo Federation was officially established at the
Kukkiwon (headquarters) by Dr. Un Yon Kim. Located in Seoul, Korea the World
Taekwondo Federation is the governing body which preserves Taekwondo's roots and
development, controls testing and testing requirements, and promotes the study of
Taekwondo all over the world. In this way the WTF hopes to continue the unification of
their native art.)

1.4.6 I.T.F. vs. W.T.F.

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As mentioned earlier, Gen. Choi established ITF-Taekwondo (which practices a more

traditional form of taekwondo) while WTF-Taekwondo (which has a strong emphasis on
sparring) became an olympic sport in 2000.
A good-will trip to North-Korea in 1966 caused General Choi to fall in disgrace in the
eyes of the South-Koreans. Choi resigned as president of the K.T.A. and founded the
I.T.F. on March, the 22nd of that same year. The headquarters of ITF were established in
Canada.
ITF started concentrating on the forms developed by General Choi, while the KTA
(which later, on May 28, 1973, became the WTF) concentrated on the Palgwe's. Later the
WTF abandoned the Palgwe's and started concentrating on Taeguks. Slowly, the WTF
emphasis turned to sparring. This is also the reason why a lot of people rather call (WTF)
Taekwondo a martial sport than a Martial Art.
The American Taekwondo Association (ATA) is a smaller organization, and has many
similarities to the ITF. The ATA has a copyright on the forms of the organization, so these
forms cannot be used on competitions by non-members. There are many organizations,
but the three mentioned above have the most members.
ITF practices the so-called 'semi-contact' part of Taekwondo, while WTF practices the so-
called 'full-contact' part. ITF focuses more on the traditional way of taekwondo. Since the
break-up, there have been many attempts to reunite WTF and ITF, so-far without success.
There probably will never be a union within Taekwondo.
Sparring) became an Olympic sport in 2000.
A good-will trip to North-Korea in 1966 caused General Choi to fall in disgrace in the
eyes of the South-Koreans. Choi resigned as president of the K.T.A. and founded the
I.T.F. on March, the 22nd of that same year. The headquarters of ITF were established in
Canada.
ITF started concentrating on the forms developed by General Choi, while the KTA
(which later, on May 28, 1973, became the WTF) concentrated on the Palgwe's. Later the
WTF abandoned the Palgwe's and started concentrating on Taeguks. Slowly, the WTF
emphasis turned to sparring. This is also the reason why a lot of people rather call (WTF)
Taekwondo a martial sport than a Martial Art.
The American Taekwondo Association (ATA) is a smaller organization, and has many
similarities to the ITF. The ATA has a copyright on the forms of the organization, so these
forms cannot be used on competitions by non-members. There are many organizations,
but the three mentioned above have the most members.
ITF practices the so-called 'semi-contact' part of Taekwondo, while WTF practices the so-
called 'full-contact' part. ITF focuses more on the traditional way of taekwondo. Since the
break-up, there have been many attempts to reunite WTF and ITF, so-far without success.
There probably will be a union within Taekwondo.

“Nothing is impossible to a willing mind”.

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1.5 Ethics
As in all Martial Arts, ethics are of great importance. One can look at individual ethics, treat a
fellow-man right, or one can look at social ethics, as part of a whole.

• Ethics
• Etiquettes
• Dojang behavior

1.5.1 Ethics
Ethics all comes down to one point, the difference between 'good' and 'evil'. We practice
taekwondo, but does this mean that we can kick one on the head? We wear protection, because
we don't want a person to be injured, so this is not really a problem. It is all part of the sport.
Taekwondo is not a destructive sport, but a sportive one. Taking part in a competition is not to
hurt your opponent, but to test your strength, in both physical and mental ways.
Taekwondo students can improve themselves physically and mentally by training. The final goal
is to achieve harmony with nature and oneself. Balance is gained by controlling both evil and
good forces (Yin vs. Yang): A true Taekwondo student knows how to behave in all situations.
Taekwondo (and this goes for every Martial Art) is not only a way to improve skills of self
defense, but it's a way of life. Practicing Taekwondo gives the student more self-confidence, but
this should not result in a false sense of superiority.

1.5.2 Etiquette
Because of the military background, there is a general code. These codes are reflected in the so-
called ‘Commandments of modern Taekwondo’ and are strongly influenced by the Buddhism.
These commandments are influenced by the
Yi Dynasty (1392 A.D. to 1910):

 Serve your lord with loyalty

 Serve your parents with filial piety
 Trust your friends
 Never retreat from a battle
 When taking life, be selective

The commandments of Taekwondo are used as a guide for the moral development of students
and art. No student who does not fully understand these tenets can ever hope to master the true
essence of the art.

1.5.3 Commandments of modern Taekwondo:

 Loyalty to your country
 Respect your parents
 Faithfulness to your spouse
 Respect your brothers and sisters
 Loyalty to your friends
 Respect your elders

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 Respect your teacher

 Never take life unjustly
 Indomitable spirit
 Loyalty to your school
 Finish what you begin

Etiquette depends on a lot of things. Of importance are the attitudes of the teacher, the country
you live in and of course, what you think of it. I personally like to add some things I think are of
importance too.

 Show respect :

o Respect your teacher and the other students (not just the higher ranked!).
o Respect the dojang
o Respect your opponent.

 Enter the dojang properly

 Behave correctly.

1.5.4 How to behave in the dojang

There are a few general rules.

 Always wear a clean and ironed Dobok.

 Clean hands, feet, short nails.
 Don't wear sharp things (if you do not have a Dobok, do not wear pants with zippers etc.)
 No jewelry allowed
 Don't drink, smoke or eat in the dojang (no chewing gum!)
 Be on time.
 When entering and leaving the dojang, make a proper bow
 Don't talk, unless it is urgent


“Control your emotions or it will control you. The angry man will defeat himself in battle as well as
in life.”-Samurai Maxim

1.6 Proper Training.

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As with all things in life you must work hard to learn a new skill. Taekwondo is no
exception, but good quality instruction can really speed up the learning process .Please
remember it is very important to do some basic stretching before and after your workout.
Stretching is a key element to getting a good workout without injury. These tips will help
make your training easier but a serious Taekwondo student should take class 2-3 times
per week and also practice at home.

1.6.1 One Step Sparring

First of all, when practicing your one step sparring make sure you are doing it correctly.
If you do not your body will get used to doing it your way and when it goes to do it the
correct way it may feel weird. As far as actual practice tips, do each one step up to your
current rank four times. Once you have completed that try doing them with your opposite
hand. Next, have a person call out a random number from one to your highest one step
sparring number. Do the one step number they call out then keep going until all have
been done.

While doing your one step be sure to concentrate on the purpose of every move.
Visualize your attacker. If you don’t understand the purpose behind a certain movement
or what you are doing it for, then the move is pointless if it is ever needed. If ever you
are confused then ask an instructor in class to explain it to you. Once you have
completed the practice. Take a break, catch your breath and get back to practice if you
feel you need to. If you don’t feel that you need to, you had better be positive that you
know it perfectly.

When one wants to accomplish his or her one step sparring, there are a number of ways
one can go about doing this. One way is to keep a positive attitude. Everyone is learning,
so making a mistake is fine. Just keep trying to do better. Another way to learn the one
step sparring is to practice. Practice makes perfect as they say. When practicing, make
sure to keep good technique and to put power into it. This will help learn the moves and
techniques quicker and better. Always learn the techniques and moves the right way the
first time. It is more difficult to go back and unlearn what has already been taught.
Although it may be quicker to learn wrong it will catch up and will be more difficult to
unlearn what has been taught than to learn all new steps correctly the first time.

1.6.2 Target Training

One of the most noticeable and repetitive problems students have in the beginning of
their training is breaking techniques and the ability to consistently hit the kicking targets
during classes.

There are 3 basic fundamentals that are easily overlooked when attempting to either
complete a break successfully or hit a kicking target in class.

 You must always concentrate and focus on the center of the board or target.

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 Acquire the board or target with your eyes (get your head around etc.), and then
complete your technique.
 Follow through with your technique. Continue the hand or foot technique past
your target.

Two helpful target training exercises will enable you to hit the targets or break your
boards with remarkable results.

1. Practice with a partner on your own time, not just in class. Purchase a kicking
paddle and work on your techniques at home.

Remember to focus on the target, acquire the target/board with your eyes and follow all
the way through the target with the technique. Your hands and feet will follow your eyes.

1.6.3 Perseverance

Perseverance the third tenet of Taekwondo, what does it mean? I would like to share with
you a poem that I found by Jereme Durkin in Chicken Soup For The Kids Soul.

Don’t be a coward, fearful and weak

Be the last one to quit, and the first one to speak
Don’t hide your face from the light of day
Be courageous in life and stay that way
No need to run from your trials, troubles, and problems
Have confidence in your step as you reflect how to solve them
Yet, if you happen to fall, don’t lie there and die
Get up without thought, and hold your head up high
Be wise, courageous, bold and brave
And life will be worth living from your birth to your grave.

Believe in yourself, complete what you start, and most of all, and keep the “YES I CAN” spirit
alive in your heart.

1.6.4 Stretching

What is the most disliked, but most necessary part of the Martial Arts? Stretching of
course. We would all like to be naturally limber. We would all like to be able to be able to
kick as high as possible without the tedious stretching, but the human body is not
designed that way. The human muscle structure is comprised of muscle, ligaments, and
tendons. These muscles, ligaments, and tendons have a natural length to them. Some
people have a muscle structure that is long and allows them full range of motion without
much work. Others of us must work harder to achieve full range of motion.

Although the muscle structure may not allow full range of motion in the natural state,
with some work they can be “stretched” to allow full range of motion. This stretching
must be done not just to allow high kicks, but also to prevent injury.

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Prior to any stretching the student must “warm up”. stretching.The “warm up” exercises
increases the blood flow to the muscles. The muscles are comprised mostly of water. This
fluid composition is what gives the muscles their elasticity. We have all noticed at one
time or another, how “stiff” we are when we stretch “cold”. Stretching a cold muscle is
like pulling on a spaghetti noodle. The noodle will only stretch so far before it tears.
Stretching a warm muscle is more like stretching a rubber band. The rubber band will
stretch further before tearing.

Once you have stretched for a while you will notice it is easier to kick higher. Your
technique will be better due to the increased range of motion. To maintain this new range
of motion you must continue to stretch on a daily basis. The muscles will “remember”
their original length and they will return to that length if you do not stretch.

To stretch properly remember to warm up first. Do whatever stretches you feel

comfortable with, in order to keep yourself from “dreading” stretching. Assume the
stretch position and hold it for a minimum of 10 seconds up to one minute. Any longer
and the blood flow slowly becomes restricted. Do not bounce in your stretch. This is
called ballistic stretching and is very dangerous. Ballistic stretching is just like the earlier
example of pulling on a spaghetti noodle pull too hard, too fast and something will tear.
And remember to breathe while in the stretch. The muscles need oxygen.

Last but not least don’t get discouraged because you may not be able to do a “split” yet.
You don’t need to be able to do a “split” to kick to the head. So keep stretching and
eventually you will achieve the “split” that we all want to do.

Here are some tips on stretching. When you do a stretch ALWAYS hold it for at least ten
seconds. You should hold it for one minute if you have the time. First you should start
out restful then in the completion the stretching should be active. You should try to
stretch more than one part of the body at a time to get a more efficient work-out. You
should be relaxed and loose when you do a stretch and not be in a rush, also when you
stretch do not go all the way down at first, ALWAYS start slow and work your way up. I
like to start with a few jumping jacks, then some arm exercises, then the floor exercises,
and last I do the standing leg exercises. This has always worked for me. When you
stretch, don’t get lazy. Every day set a new goal, like I want to go down two inches
farther or I want to do the stretch correct, and always have confidence in yourself so you
can reach that goal. These were some of my stretching tips.

1.6.5 Free Sparring

There are many important factors in tae kwon do sparring, and to be a really good
competitor you will have to constantly practice each one. I consider footwork to be one
of the most important factors of sparring, because it is the base from which you make
your attack. A person with good footwork is able to react to there opponent by changing
their stance or distance so that a number of different techniques can be executed.
Unfortunately good footwork is also one of the hardest things to learn. It takes a lot of
dedication and a lot of practice, but will eventually pay off. A good way of practicing

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your footwork is to stand in front of a mirror and just work on your basics, like switching
feet and moving back and forth. It is important when you are practicing to make your
movements as quick and as condensed as possible. If your motions are real big some one
is bound to pick up on that and set you up for an attack. When you start to feel
comfortable with the basic movements you should begin throwing in some fakes and
moving side to side. Both of these are good ways to set up your opponent. When you
start feeling comfortable with this you should begin working in some kicks. When just
starting you should only use basic kicks like a roundhouse, and make sure that your
motions are fluid. Then as this progress you will be able to start using more complex
kicks, as long as you keep practicing. These are all good ways to work on your foot
work, but if you want to have real good footwork make sure you constantly get time
sparring and trying different things. All the practicing you can do in a lifetime dose not
compare with experience in the ring.

1.6.6 Kicking Techniques

Doing a kick is one of the easiest things any one can do. In Tae Kwon Do, you will learn
many different kinds of kicks. Keep in mind when you learn these kicks there is a job for
each leg to do. One will do the hitting or striking the target. The other will act as a base or
foundation for the kick. Do not underestimate the base foot. This is where you will
balance your whole body. Good balance will give you technique and power. These are
your goals.

This will take practice and working with your instructors. Use these men and women for
their knowledge. They are a good way to check how you are doing. They can give you a
better point of view. Do not be imitated by their ability to do these kicks. They have been
working a long time to be able do this well.

There are many different kinds of kicks. Each one is different in some way. Learn the
right way to do each one. Practice and exercise will help you to do this. Even doing your
forms is a good way to practice the different kicks.

Front snap kick, rising kick, round house and side kick are the first kicks you should
learn. They will develop into more advanced kicks that you will learn to do. These four
kicks will be important in that development. Learn each one well.

Each student will kick to their own abilities. You will learn do these kicks according to
your own abilities. Do your kicks the right way and they will give you the confidence to
do your forms and breaking techniques. Always stay within your abilities. Do not rate
yourself by others. Again refer to the instructor, which is why they are there. Remember a
kick is the easiest thing you can do!

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Having good kicking techniques is a big part of tae kwon do. If you think that your
kicking techniques could use some work then this is one exercise that I suggest that you
do.

First you need to practice the basic techniques before moving to the more advanced ones.
Start by doing the technique to a kicking bag slowly and move through the entire motion
of the kick until you feel that you can do the technique properly. Once you can do this
you can slowly progress to doing the technique with power and speed. Next you can start
with the more complicated kicks. For example, start with the basic round house kick, get
the technique down and next move to the spinning round house kick and finally the
tornado round house kick.

Becoming proficient at kicking techniques is learned through practice and hard work. I
believe that if you perform the exercises as stated above you will have no problem
reaching your goal.

1.6.7 Forms

Forms are a way to express everything you know about martial arts, they also tell a lot
about the ancient art of Taekwondo. Forms are composed of many blocks, kicks, and
strikes.

A proper form when done right is very sharp, crisp, powerful, and energetic. The things
you should concentrate on are the following: focus, power, target, control, technique,
loud kihaps, stances, blocks, kicks, punches, and last would be Taekwondo spirit.

A good way to practice forms is to do them facing different directions. This way you
don’t get used to doing it only in one direction. Also do your forms as if you were really
using them as self-defense. This way it comes more natural for you when the time comes.

Forms are only a small part of martial arts, But a very good way of making you a much
more rounded student.

Forms contain several elements, including hand and foot techniques, directions to turn,
and proper stances. Most of the time, when learning a form, we focus on the direction to
turn and the techniques, but do not seem to pay much attention to the stance. One stance
that is used most in the beginning forms, but is still used throughout all of the forms, is
the front stance.

In learning to use a proper front stance in the forms, a good method is to imagine a
sideways triangle on the floor, with one corner at your back foot, one corner at your front
foot, and the third corner out in front of your back foot. To step forward in the front
stance, take your back foot along the edge of the triangle toward your front foot, then
keep following the triangle with the same foot to the front corner of the triangle. This
movement of the foot shows the proper way to move forward in a front stance. Keep in
mind that after you step forward, the leg that is now in front should be bent, and the leg

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now in back should be straight. To keep stepping forward with the other foot, imagine
the sideways triangle again on the floor, and follow the edge of the triangle with your
back foot from the back corner, to your front foot, and out to the front corner of the
triangle.

1.6.8 One Step Sparring

When learning them for the first time, I suggest doing them slowly and on the counts.
When you have learned all the movements of a One Step, start concentrating on the
correct form of each movement, proper stances, kicking form etc., then start doing the
One Steps with full power. At a minimum, you should practice your One Steps, 2-3 times
each up to your current belt level whenever you practice your current form. As you
increase in belt level you will have more and more One Steps to learn and remember.
Once you reach Yellow 1st and above you will have 6 or more One Steps you have to
know. When you reach this level, once you have practiced the One Steps in order, you
should practice the One Steps in some random order. You can do this by yourself or have
a fellow student call a number of a One Step in some random order, then perform the One
Step. As always, you should do some type of warm-up before practice and a cool down
afterwards to prevent any soreness or injuries.

1.6.9 Positive Mental Attitude

A positive mental attitude is a critical component of Taekwondo. A positive mental

attitude keeps a person well focused and gives direction in whatever is being attempted;
sparring, self-defense, breaking, or forms. A positive mental attitude is absolutely
necessary in order to succeed in executing any movement. The student must have mental
clarity and purpose and a sense of "yes I can" ingrained in his or her mind in order to
master the art of Tae Kwon Do. With a positive mental attitude, nothing is impossible. A
positive mental attitude enables the student to overcome feelings about low self-esteem,
lack of physical or mental ability, and helps to develop moral character to train both the
mind and the body. A positive mental attitude enables a student to execute any movement
with ease and determination, giving the student a true sense of accomplishment.

Positive mental attitude is important because the outcome of the challenge depends on
what is going through your mind at that particular time. It is also the basis for building
confidence in you and having a can-do attitude. When you wake up on the morning of
testing, what are you thinking? Are you thinking you’re going to do awesome, or are you
thinking you probably won’t do well? You’ll probably do better if you think you’ll do
awesome. That is a positive mental attitude. This can be applied to many different things
like tests at school, sports, playing an instrument, art, board games, like chess, and at
Taekwondo. You can use it while doing forms, breaking, sparring, reports, hand and foot
techniques, self defense, and one-step sparing, during testing, and in class. Positive
mental attitude is a great skill to have because you can apply it to many different things in
your daily life. Don’t be too nervous. It’s ok sometimes, but other times, nervousness can
turn into negative thoughts and take with it your focus and concentration. If you let them,
negative thoughts can destroy your positive mental attitude. This is what you should do to

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keep a good positive mental attitude. Think positive thoughts like I can do this, instead of
negative thoughts like I’m not going to do well. It is also very important to have
confidence in yourself and what you are doing.

Hand Techniques

When doing punches you should always keep your thumb wrapped around the outside of
your hand. The reason we do that is because if you don’t you will break your thumb.
Also always extent your arm all the way but do not lock your arm. When punching put
your other hand on your belt, in a fist. Like you where elbowing someone behind you.

When doing knife hand attacks or spear hand attacks always keep your thumb in. Also
keep your thumb in when attacking. When doing a spear hand attack a place that is not
hard (like the throat). When doing a knife hand attack always hit with the edge of your
hand that is opposite of your thumb. When doing a these attacks always keep your other
hand on your belt, in a fist (just like your where elbowing someone).

Ridge hands are different from knife hand attacks in only one way. They go the opposite
direction. When doing ridgehands you hit with the side your thumb is on with your thumb
tucked under. Make sure not to lock out your elbow when striking with a ridgehand.
These are a few hand technique tips to help all of you out there.

I would like to offer a few tips on the subject of front punches. When delivering such a
technique, try to keep it as clean as possible. By this I suggest eliminating any extra body
movement that might tip off, or telegraph to your adversary your intentions, such as
subtle movements that may be picked up by his or her eyes, alerting their senses. Things
like, dropping your shoulder, bobbing your head forward, taking a small step in the
direction of the punch, leaning forward, or maybe a slight flick of the elbow just before
delivering the technique. To eliminate such things, adopt a sparring stance and execute a
few jabs or punches, while doing this be mindful of your entire body, since most people
are not aware of these pre-delivery movements. If you start to execute a technique, and
you feel extra bodily movement (such as a slight twist of your hips) just before you throw
your punch, stop and start again. Try to make your arm move independently of the rest of
your body. A good way to practice this is to stand still and extend your arm slowly out
until that is the only motion you experience. When you start to feel comfortable with this
add a little speed to your motion. Another way to achieve this is to watch yourself in a
mirror, then you can see for yourself how you are progressing. If you can eliminate all of
these little pre-movements, your punches will be much more difficult to detect i.e. “the
hand is quicker than the eye.” I hope you will find these tips helpful in your study of the
Martial Arts.

Hand techniques should be performed with maximum power and focus, whether it is a
block, strike or a punch. When practicing blocks, try to imagine where an attack kick or
a punch towards you from an opponent would be executed, so you can block in the
proper place to deflect the blow. Make sure you start your block from the right position.
A right hand, out to in block should start behind your right ear, and end in front of your

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face, but not in front of your line of vision. By starting your block here, you will add
power to the block. Using power in your block can actually do as much damage to your
opponent as a punch or strike. Your left hand should be brought to waist at the same time
that your right hand is executing its block. This action also helps put force in your block.
The same goes for strikes and punches. The opposite hand goes to your waist to help the
momentum of your strike or punch. When practicing a strike or punch you should also
focus on where you would actually be hitting an opponent. A knife hand strike to the neck
should be about level to where you neck is, a middle body punch should be level to where
your middle body would be.

1.6.10 Breaking

For many new Tae Kwon Do students, breaking is the scariest part of testing for them.
This is because breaking is hard to prepare and practice for. Forms and sparring are done
in every class, but not breaking. When breaking is practiced, it is usually with a soft
kicking target and not with a board. So at testing, they are scared that they will hurt
themselves or the holders.

The first part of breaking, is knowing the technique. For example, on the sliding
sidekick, some people may take a step in front instead of back, or they may kick with the
balls of their feet instead of their heel. If you are unsure of the technique, ask an
instructor before or after class.

Flexibility is also a key point. On some kicks, like the axe kick, you would have to get
your leg fairly high in the air to have enough power. So before or after classes, or when
you have some free time, stretch out as much as possible. Weightlifting also helps. Some
lower body workouts that help with breaking are squats and the leg bench.

Even with these training tips, the most important by far is believing in yourself. Do not
defeat yourself with a negative attitude. And remember that the board cannot hurt you if
you have proper form.

1.6.11 The Taekwondo Ki-hap

To improve upon the physical techniques, students must first learn to improve their
mental approach to attending class. A student has to put forth the effort to obtain the
benefit of Taekwondo. When attending class, the student’s concentration should be on the
immediate task of how he or she can best perform the next technique required by the
instructor. In Taekwondo this concentration or spirit is referred to as "Ki". Ki is the
mental and spiritual power summoned through concentration and breathing that can be
applied to accomplish physical feats.

One of the best ways to concentrate on punching or kicking techniques is to Ki-hap at the
moment of intended impact. The Ki-hap is a power yell which releases your inner
strength and applies that strength in a concentrated form to the point of impact. Any
technique performed with a Ki-hap will be more powerful. The next class you attend, try

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to use and increase the intensity of your Ki-haps. Power yells (Ki-haps) are not only
allowed in the Dojang, they are required to perform the striking technique with your
maximum power.

1.6.12 The Taekwondo Instructor

Who is the Taekwondo instructor at your dojang? Is the Taekwondo instructor the owner
of the school? Is the instructor the person holding the highest rank in your school? Is the
instructor the black belt who is your mentor? Is the instructor the person who conducts
the testing at your school? Is the instructor a higher belt who shows a lower belt his new
form?

The answer to the above questions is "all of the above". By putting on a Taekwondo
uniform each and every student becomes an "informal" instructor, a leader by example.
So the next time you enter the dojang, be aware of how you conduct yourself. Your
actions are telling others what you think of Taekwondo. Do you bow to higher belts? Do
you bow to the flags when entering and leaving the dojang? Do you conduct yourself in a
manner that you would want others to imitate?

So you think you’re good? How are your forms?

How can you test your knowledge of forms? Many people think that they know their
forms well. But how well is another thing. Making your forms look well starts in the
beginning of class whether you’re actually doing a form or not. It starts in the basics.
When doing all of the basic hand and foot techniques, you need to take the time to make
sure that those techniques are correct. If you don’t do them correctly while going over
them, how can you do them correctly while doing a form? Find someone who has good
technique and imitate his or her movements and positions. If you practice the wrong way
during class most likely you won’t fix it while doing a form because your body will feel
uncomfortable. Whenever you learn something your body gets a feeling of your
positioning, even if it’s wrong. So if you continually practice wrong techniques, pretty
soon correct moves will feel awkward and unnatural. So when learning something make
sure you practice correct technique so it’s easier to perfect later.

Once you’ve learned the pattern and form, you need to remember that they’re not just
movements. Every action has a purpose. You need to keep in mind that there are multiple
attackers coming after you. So in your mind you need to play make-believe and visualize
attackers that are much bigger than you and are trying to hurt you. The reason one should
think they are bigger is because if they weren’t they most likely wouldn’t cause a
threat, so you wouldn’t take the movements seriously.

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1.6.13 Exercises to test your knowledge of your forms.

The first way of practicing your form is to test individual positions of a form. You’ll need
a reliable and knowledgeable partner to help you out. Your partner will randomly call out
numbers of the form and you will carry them out. An example is if your partner call out
number five and it happens to be a reverse face punch in a front stance, you will
automatically go to that position. It’s not easy to be able to do this so one thing that helps
is to go through a form before they start to call numbers. If you make a mistake your
partner should be able to correct you. This also makes your partner pay attention and also
tests their skill as well.

Another way of practicing your forms different is to practice them backwards. Like
someone taped you and pressed rewind. You are forced to look at forms differently and in
another way. If you really know your forms well this won’t be that hard of a test until you
reach more complex forms. If you start off with difficulty again go through the form
before you work your way backwards.

Learning technique

When learning something new make sure you learn it the correct way or it will come
back to haunt you later. For example if you want to learn how to do a jumping front snap
kick. You must first master the technique of a front snap kick before you move on to add
a jump to it. Sometimes when you’re in class you don’t have the time to stop and work on
the kick. Just make sure that you pay attention to how it is being demonstrated, the
movement, and things like the body positioning. Then when class is over you can find a
place whether it be at home or the gym and work on it. Sometimes things like balance
and experience play a big role in picking up techniques. You can find many ways to
overcome them without lacking on extra practice.

One example is lack of balance. Let’s say you’re a beginning student that just can’t quite
get a front snap kick because you keep falling. One way to help with balance is to use a
prop. Lean on something while you work on the technique and wean yourself off of that
crutch when your technique is better, or if you want to work on some form of a jumping
kick. For example a jump spin sidekick. First make sure that you can perform a regular
sidekick with good technique. Then step it up a notch by now working on the 180-degree
jump. Making sure to tuck in the legs. Then start combining the skills together to get the
ending result.

The main thing you need to keep in mind is that it takes little steps before you run. Each
step of learning a technique is a building block for harder techniques.

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Modesty

As a student and practitioner of martial arts you learn to be humble. Some students don’t
learn as well as others though. You can always be proud of your accomplishments and
hard work, but you need to remember where your boundaries are. Every student has more
to learn. Even masters learn new things all the time. There is always something you can
learn from another whether it is a technique or something personal about yourself.The
way you carry yourself and the respect you gain from others determines your rank. It
doesn’t always have to be a belt around your waist. Some people believe that because
their belt is black, they don’t have much to learn. But no matter what rank you are, you
need to keep in mind that you can be really good, but there is always someone who is
better.

DoJang (Training Space)

The dojang-a space to gather for inner collection- refers to the room where young and
old, male and female students come together- regardless of race or religion- in order to
practice tae kwon do. In the dojang, or school, students further and improve the art itself,
as well as their own physical, psychological, and aesthetic abilities. Prerequisite for
reaching that goal is guidance by an instructor who is well schooled both mentally and
physically.

The tae kwon do instructor through their own authority creates an atmosphere in which a
student can distance themselves from everyday problems and thereby effectively
concentrate on the training they are about to receive.

Power

One might ask how they can get more power. Easy, Newton's theory states that Force =
Mass x Acceleration. Mass (mind it not fat but pure muscle) by itself, even if it increases
the degree of effectiveness, can never generate useful force if it is not accompanied by
speed. There are several ways by which a student can increase the speed of a body
movement. One way is by effectively shifting the center of gravity of the body, which,
however always reduces the relative stability of the stance. Another way is by increasing
the distance to the target, thereby increasing the amount of speed that is generated.
Increasing the distance to the target also requires added agility on the part of the student.
So remember you need two things to produce power, SPEED & MASS.

Components of Fitness

There are several components of physical fitness and they are as follows:

Cardiorespiratory endurance- the efficiency with which the body delivers oxygen and
nutrients needed for muscular activity and transports waste products from the cells.

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Muscular strength- the greatest amount of force a muscle or muscle group can exert in a
single effort.

Muscular endurance- the ability of a muscle or muscle group to perform repeated

movements with a sub-maximal force for extended periods of time.

Flexibility- the ability to move the joints (for example, elbow, knee) or any group of
joints through an entire, normal range of motion.

Body composition- the amount of body fat you have in comparison to your total body
mass.

Improving the first three components of physical fitness will have a positive impact on
body composition and will result in less fat. Excessive body fat detracts from the other
fitness components, reduces performance, detracts from your appearance, and has a
negative affect on your health.

Factors such as speed, agility, muscle power, eye to hand coordination and eye to foot
coordination are classified as components of "motor" fitness. These factors effect your
survivability in a conflict or competition.

Principles of Exercise

Adherence to certain basic exercise principles is important for developing an effective

program. The principles of exercise apply to everyone at all levels of physical training,
from the Olympic-caliber athlete to the weekend jogger. These principles also apply to
physical fitness training for the martial artiest.

These basis principles of exercise must be followed:

Regularity. To achieve a training effect, you must exercise often. You should try to
exercise each of the four fitness components at least three times a week. Infrequent
exercise can do more harm than good. Regularity is important in resting, sleeping, and
following a good diet.

Progression. The intensity and/or duration of the exercise must gradually increase to
improve the level of fitness.

Balance. To be effective, a program should include activities that address all the fitness
components, since overemphasizing any one of them may hurt the others.

Variety. Providing a variety of activities reduces boredom and increases motivation and
progress.

Specificity. Training must be geared toward specific goals, as ours is towards defending
ourselves.

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Recovery. A hard day of training for a given component of fitness should be followed by
an easier training day or rest for that component and /or muscle group to help permit
recovery. Alternating muscle groups will also assist in recovery.

Overload. The workload of each exercise session must exceed the normal demands
placed on the body in order to bring about a training effect.

FITT Factor

Certain factors must be part of any fitness-training program for it to successful. These
factors are Frequency, Intensity, Time, and Type. The acronym FITT makes it easier to
remember them.

Frequency: Devote three days a week to train, say Monday, Wednesday, and Friday, one
week and Tuesday, Thursday, and Saturday the next week. With the variety of instructors
and their methods of instruction you can easily identify a personal program that will
allow you to challenge the components of fitness.

Intensity. Training with intensity is going to be one of your biggest challenges. Your
intensity should vary with the type of exercise being done. For muscular strength and
endurance, intensity refers to the percentage of the maximum resistance that is used for a
given exercise.

Time. Like intensity, the time spent exercising depends on the type of exercise being
done. At least 20-30 continuous minutes of intense exercise must be used in order to
improve cardiorespiratory endurance. For muscular endurance and strength, exercise time
equates to the number of repetitions being done. Flexibility exercises or stretches should
be held for varying times depending on the objective. To improve flexibility it is best to
do stretching during cool-down.

Type. Type refers to the kind of exercise performed. When choosing the type, the
instructor should consider what is going to be the main focus of the class. If the class is
going to be centered around kicking or foot work, then the instructor should focus on
stretching and exercises for the legs and lower body. A basic rule is that to improve
performance, you must practice the particular exercise, activity, or skill you want to
improve.

Warm-Up and Cool-Down

You must prepare your body before starting class. You will see prior to class starting,
many students warming up on their own.All students should do this as this will help
prevent injuries and maximize performance. Warm up serves to increase the heart rate
and increase blood flow to your body.

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Student should cool down properly after every class, regardless of the type of workout
the instructor gives you. The cool down serves to gradually slow the heart rate and helps
prevent pooling of blood in the legs and feet.

Take into consideration the tips just presented, the personality and method in which each
instructor teaches, your individual goals for physical fitness improvement, and you can,
by cross referencing all of these things, develop a program for your own physical fitness
improvement.

Tae Kwon Do Workout Plan

Tae Kwon Do is a lot of fun and also a lot of work. Going to class 2-3 times a week is
necessary to keep your techniques sharp. However, it is also necessary to practice at
home on the various techniques you may need to work on personally that you may not get
to work on in class or that you may just need extra practice on. So what is a good
workout plan for home?

A properly designed workout plan has four parts, a general warm-up, a specific warm-up,
the main part of the workout, and a cool down. The general warm-up should include basic
warm exercises, such as, running in place, rope jumping, joint rotations, and any other
techniques where you keeping the body moving that would provide a good warm-up.
Next, in the specific warm-up phase you want to do techniques that would more resemble
what you will be doing in main part of the workout. For example, if you going to be
doing Tae Kwon Do in the main part of workout, you would start doing exercises like
rising kicks, front kicks, and roundhouse kicks. Doing these techniques starting slowly
and getting faster and higher until your body is warmed up. Then you are ready for the
main part of your workout, which in this case would be practicing all of your kicking and
punching techniques. After you are done with the main part of the workout you are ready
for the final phase, the cool down. In this part I usually do relaxed stretching and joint
rotations.

This is just a basic outline for a home workout. It is designed to warm and stretch
muscles before you begin the main part of the workout and then cool down afterwards.
Following this outline should keep pulled and sore muscles to a minimum.

Using The Mirror To Practice Taekwondo

Oh mirror mirror on the wall, how are my Taekwondo techniques compared to all?

The mirror in the Dojang can be like a good friend. One that points out your faults in a
way that is welcome and non-critical. It can also be a great practice tool. You have
probably heard the old saying; "A picture is worth a thousand words." Well, the mirror
will let you view your Taekwondo techniques in a way that clearly shows what areas need

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more work. Mirrors do not lie and what you see will greatly help you decide what
techniques to concentrate on in future self-practice sessions.

Many areas of Taekwondo can be improved by including the mirror in your work out. For
example:

Forms - Watch yourself as you slowly do your forms. Notice the position of your stances.
Are they sharp and correct, or relaxed and sloppy? Are the shoulders straight as you
perform the middle body punch? Do your kicks look sharp? Learn to really watch all
technical aspects of your form and not just to see if you are doing the movements in the
correct sequence.

Kicking Techniques - Accuracy in your kicks can be improved by using the mirror to
select targets on your mirror image instead of just going through the kicking motions.
Students that just throw kicks and do not think about a specific target area will quickly
develop sloppy kicks and not gain control. The accuracy of spinning kicks can also be
improved by making sure you acquire the target in the mirror before throwing the kick.
After all, your chances of hitting your target are reduced if you don’t see it first.

These are just a few of the many areas where the mirror can be useful in your Taekwondo
training. At the end of your mirror practice session, use it one last time to increase your
self- awareness and to be your own critic. Are you "dressed for success"? Is the person
looking back at you in the mirror the person you want to be? Remember that the last
definition in Taekwondo is "Art" or "Way". Sometimes is it good to remind yourself this
as you look into the mirror.

Stretching and Taekwondo

If you asked Taekwondo students what the least favorite part of Taekwondo class was,
many would say the stretching. Although many may not enjoy this activity, it is a very
important part of Taekwondo.

Besides just increasing flexibility, which is very important to Taekwondo, stretching will
greatly reduce injury to joints, muscles and tendons from the stress that Taekwondo puts
on them. Proper stretching will also reduce muscle soreness and tension when used
correctly.

How to stretch correctly:

You have probably noticed the most Taekwondo black belts perform many joint rotations
at the beginning of the stretching routine. There is an important reason for this besides
just loosening the joints. These joint rotations help by lubricating the entire joint with
synovial fluid. This substance helps your joints function more easily when they are later
put through the motions of Taekwondo practice.

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Now that your joints are ready to go, the next important part of stretching is the warm up
or raising of your body temperature and increasing your cardiovascular output. The
increased blood flow in the muscles improves muscle performance and the ability for
them to be stretched without creating injury. This is why you will find jumping jacks and
other exercises like this towards the beginning of the stretching routine. If you have
trouble stretching, you can make it a little easier by getting yourself more warmed up
before the class stretching routine starts. Start with the joint rotations and then spend 5
minutes jogging around the Dojang to really get your blood pumping first.

Once a proper warm up is completed the real stretching begins. Proper breathing control
is an important part of stretching because is helps to relax the body, increases blood flow
and helps to remove lactic acid and other by- products of exercise. To breathe properly
while stretching, try to exhale while you are actually stretching the muscle and inhale
between stretches.

The last part to a successful stretching routine takes place after class. Make sure you take
the time to do some light stretching and cool down after class. This will help reduce
muscle fatigue and soreness, which is caused by the production of latic acid in the blood
stream.

So the next time you are in your Taekwondo class, take some time to think about how
important a successful stretching routine will be to your overall success in Taekwondo.

Philosophy

Many people tend to overlook a very important aspect of martial arts training,
philosophy. Physical aspects are excellent by-products of martial arts. The tenets of
Taekwondo should be practiced not only in the dojang, but in everyday life as well. All
students benefit from this philosophy. Courtesy, integrity, perseverance, self-control
and indomitable spirit are great ways to better yourself.

Meditation

Meditation can lead to a more positive mental outlook as well. World Martial Arts
Academy instructors recommend meditating at least 5-10 minutes daily. This will allow
the student to clear his/her mind and prepare themselves for the hectic world.

Find a quiet place where you can comfortably sit Taekwondo style on the floor. Practice
proper posture and focus on clearing your mind. Breath deeply and try to relax every inch
of your body.

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Self-Defense

Self-defense is one aspect of martial arts training which students and instructors feel is
important to focus on. Students frequently ask instructors how to defend themselves in
certain situations. The most important tools of self-defense are arming yourself with
confidence and believing in your techniques and capabilities. You should learn a few
basic techniques and perfect these. Let yourself become fluid and proficient with basic
moves, then adapt these movements to suit your needs and concerns.

One step sparring

Practice each one-step, through your current belt level, 2 times. Next practice each one-
step left handed, 2 times. Finally practice each odd numbered one-step, 2 times; then each
even numbered one-step, 2 times. If you are feeling very confident, number small pieces
of paper with each of the one-steps you are required to know. Place these pieces of paper
in a hat and draw one out at random. Continue drawing the pieces of paper until you have
done all of the one-steps.

Endurance training

There are many ways to build endurance, experts recommends the following exercises as
those that work best. Remember, every person is different, so feel free to modify these to
suit yourself.They recommend riding a bicycle or jogging for at least ½ hour every other
day. On a daily basis, try jumping rope for at least one minute and gradually build up to
5-10 minutes. Also do speed kicking drills, alternating legs and again gradually building
the number of kicks.

Jumping kicks

Taekwondo has many different types of jumping kicks. Students need to strengthen their
legs and practice jumping as high as possible. Begin by jumping in place. Gradually
increase the height of your jumps. Next, jump and tuck your legs at the same time. Next
try jumping and spinning at the same time. Start with a 180 degree spin and work up to a
540 degree spin. Don’t try to put kicks in with your jumps right away, just concentrate on
jumping high and tucking your legs.

Jumping front snap kick

Start with a simple jumping front snap kick. Jump with both feet leaving the ground at
the same time. Tuck our feet and then front snap kick with your back leg. Start with 10
kicks on each leg. Do 5 sets, to total 100 kicks

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Jumping roundhouse kick

Jump with both feet leaving the ground at the same time. Tuck your feet, rotate your hips
and roundhouse kick with your back leg. Do 10 kicks with each leg. Do 5 sets, total of
100 kicks.

“You and your opponent are one. There is a coexisting relationship between you. You
coexist with your opponent and become his compliment, absorbing his attack and using
his force to overcome him.”-Bruce Lee.

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1.7 Scientific Martial Arts

Each student should have a fundamental understanding of the scientific principles
involved in Martial Arts. One such aspect is the scientific explanation of what happens
when we strike a target. Through research, speaking with martial artists, engineers,
doctors, and professors we have been able to put together the following information. A
thorough understanding of these principles will help the student progress faster in the
practice of this art, leading to a better understanding, thus making it possible to fully
achieve their goals.

Essential Principles

The amazing power of a Martial Arts technique is the result of a rational application of
physical, physiological, and psychological principles that everyone, even a small or older
person, can learn to utilize through diligent practice. The principles have to be combined
all at once in the execution of a technique and as such are somewhat difficult to
disassociate. However, for clarity of explanation we use the term "punch" or any other
technique could be substituted.

Physical Principles

Needless to say, the human body follows the physical laws of nature. For example, it is
attracted to the ground with a force which is directly proportional to its weight; this force
is gravity. When you move, you generate a momentum which is the product (M x V) of
your weight (M) and velocity (V.) If you hit the ground or a wall with a force F, it creates
a reaction force R which is directly proportional to F and in the opposite direction. In
general, for any action there is a corresponding reaction of proportional intensity. Also,
the impact generated by a mass (or weight) M moving with a velocity (or speed) V is
proportional to the square of the speed (kinetic energy=1/2 M x V2.) Finally, the last
important force brought into play in Martial Arts is the muscular force resulting from the
contraction and/or extension of some of the 400 muscles of the body. Certain muscles are
very powerful but move slowly while others, less powerful, move much faster. One of the
characteristics of muscular force is that it is cumulative. In other words, the effects can
be added, two identical muscles producing twice as much force as one. As you practice a
technique an overall goal of reaching total body movement together will produce
devastating energy.

Use of Body Dynamics

First, good balance is needed. Because of the law of reaction, a punch creates reaction in
the opposite direction. Therefore, it would be completely ineffective if the body were to
move backwards on impact. Thus, gravity force is used to nullify the effect of the
reaction force. (As stated here the ideal situation includes the puncher having a strong
foundation and standing his/her ground. The net result is the equal and opposite reaction
force, R gets translated wholly and completely into the ground. For this to happen every

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muscle in the body must be utilized. If there is a muscle not doing its part to strengthen
the link to the ground, energy will be translated back into the puncher and in doing so
create a weaker punch. The worst case is when the puncher does not have a good base
and he/she gets moved backwards during the execution of the punch. In other words the
entire energy of the punch does not get directed into the desired target. A portion of
energy in turn moves the puncher which subtracts from the energy that goes into the
target. This value can be quite significant.)

The stability of the body is determined by three major factors:

1-the weight

2-the base

3- and the position of the center of gravity.

The weight is a constant factor; the base is determined by the position of the feet on the
ground; and the center of gravity is located approximately one inch below the navel. As
the surface of the base is increased, the mobility of the body decreases, the best
compromise being when the feet are shoulder width apart. It can also be easily
demonstrated that maximum stability is achieved when the center of gravity is located
vertically over the center of the base. In this position, the weight is equally spread on both
legs. The knees must be bent to insure a correct dispersion of weight on each foot and to
be able to use the spring of the legs to move faster. The body should be kept erect so that
its center of gravity continues to fall over the center of the base.

From this basic position of stability, the motion of the body can now be fully utilized.
There are three kinds of motion possible:

1-linear motion, which is a translation of the center of gravity (and any translation with
respect to the center of gravity)

2-circular motion, which is a rotation around the center of gravity

3- and pendulum motion, which is a swing of the center of gravity in a vertical plane. As
the center of gravity is located between the hips, and as the hips and abdominal region
account for about one-third of the weight of the body, it is clear that a considerable
momentum can be generated by moving the hips forward, rotating them, or swinging
them.

Thus, every action in Martial Arts must start from the hips. Another reason for this is that
muscles of the waist and abdominal region are very powerful but because of their

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configuration can only be slowly brought into action and must therefore be contracted at
the earliest stage of the movement.

A linear momentum is generated when the body is propelled forward by the rear leg,
pulled by the front leg, or pulled and pushed by both legs. (A rear leg pushing forward
will be examined.) At first the hips are moved backward to shift the weight of the body
on the rear leg (a pre-loaded position.) The spring of the leg (muscular action) and the
reaction force created by the ground are then transmitted to the hips resulting in a forward
motion. The center of gravity describes, in fact, a slightly curved trajectory because of the
vertical component of the impulse force. Any linear motion of a strike (i.e. punch or kick)
is measured with respect to the center of gravity, in a way the body weight is also added
to the force of the punch in form of momentum. Any momentum from the strike is
cumulative as long as it is traveling in the same direction of the center of gravity.
Therefore, although it is excellent when sparring to go to a partner’s 45, any linear strike
that does not move in the same plane as the center of gravity is not 100% cumulative.

A circular momentum is generated when the body rotates around a vertical axis going
through the center of gravity. The spring of the rear leg, the reaction force, and the force
of the abdominal region are used to create a rotation of the hips, shoulders, and head in
horizontal planes. The circular momentum is increased when the body is first twisted in
the opposite direction (like stretching the rubber band), in a winding up motion, and by
the antagonistic action of the hands (push with one –pull with the other type of motion.)
These principles are used primarily in circular techniques. An excellent example of
circular momentum is the roundhouse kick. For stability, it is important that the ball of
the foot of the base leg be directly below the center of gravity. The entire kick is a motion
revolving around the center of gravity. The circular momentum of the hip and knee can
add directly to the kicking motion of the foot. Not only is the angular velocity
cumulative, but the increase in angular momentum is dramatic. Angular momentum is a
function of angular velocity (w) squared, mass or weight (M) and the distance (D)
from the mass to the center of gravity. A pendulum momentum is generated when the
hips swing backward and forward in a vertical plane going through the center of gravity.
The pendulum motion of the hips is used mainly in direct kicking techniques. (i.e. a
thrusting front kick)

Concentration of Force

The importance of the hips and abdominal region cannot be overemphasized. Because
muscular force is of a cumulative nature, as many muscles as possible must be used in the
motion (obviously these muscles have to be convergent and not antagonistic.) Because of
the reaction law, the long and flexible muscles of the extremities have to rest on the
stronger and more stable muscles of the body to produce an effective result. Of all the
profound muscles, the waist muscles are the strongest and therefore they must be
contracted first to support the next closest muscles which in turn support adjacent long
muscles and so on to the extremities of the body used for punching or kicking. The
movement has to be executed fast to generate a high momentum. For the arm or foot to
move quickly, muscles have to be strongly and quickly contracted from a relaxed

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condition. However, if the muscular tension is kept throughout the motion, it will slow it
down. Therefore, the initial contraction of a muscle should be followed by a quick
relaxation while the fist travels. At the time of impact, the muscles have to be tightened
again to straighten the arm (without completely locking the joints), insuring the
maximum transmission of force. Otherwise, the reaction force will cancel out the force
through the bent elbow. These periods of intense contraction and relaxation have to be
well coordinated and it is only through intensive practice that one can develop a feeling
for the right time at which the contraction or relaxation of the muscles should take place.
The more effective one becomes at a particular technique this "locked" out position
becomes instantaneous with contact to the target.

The relation between the force and the momentum is given by the equation:

M x V=3D F x T.

T being the time during which the force F is applied to produce the momentum M x V. In
the execution of a punch, M would be the mass of the fist; if M and V are constant, it can
be seen from this equation that the M x V force will increase when T decreases
(F=3DMxV/T.)

Thus the shorter the time, the greater the force generated. As a result, the force should be
concentrated in an appropriate amount of time which will allow the greatest transmission
of kinetic energy (not instantaneously.)

We want a strike to spike, concentrating all of a large force over a short period of time.
This is best shown by a push—which is in fact a "wasted" movement. The pusher exerts a
force which moves the opponent. Therefore as far as energy is concerned a push is a large
force over a large time span with a small velocity. This move is ineffective because all of
the energy is used to move the opponent. When striking an opponent we want a large
force with high velocity in a very short amount of time. Ideally our opponent should not
get pushed back at all but absorb all energy and drop straight down to the ground.
Therefore, speed being directly proportional to force, it is conceivable that a person of
smaller physical structure (who is generally capable of greater speed than his counterpart
of a larger structure) is able to create enough force to match and possibly supersede the
force of a much larger man. Thus, it is said of a Martial Arts practitioner that size has no
bearing on capability in the fighting arts.

In modern Martial Arts, not only are the hips used in linear, circular, or pendulum
motions, but also the shoulders and head and for that matter the entire body. This
horizontal counterbalancing of the head and shoulders, added to

(A) The horizontal pendulum motions

(B) Horizontal and vertical motions of the hips

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(C) Circular motions of the feet increases the momentum of the back counterbalance
motion of the elbow. This supports and enhances the executions of the hand technique.
This support counterbalance theory is of particular importance in our system, where the
motion is not stopped at the time of impact, but, in fact, followed through. With this, the
acceleration of the striking mass is increased and thus creates a greater force
(F=3DMxV/T=3DMxA, A being the acceleration.)

Reaction Force

The reaction force is that which results from the application of a force to a specific point
and directly opposes the initial impact. If you kick on the ground with your foot, using
your muscular force and gravity, it creates an upward force in your foot and body which
can be reutilized in another direction. It is this reaction force which is used by high
jumpers when they stomp on the ground before jumping. It is used in Martial Arts in
much the same way. The ground is kicked just before punching or kicking and the
reaction force is transmitted through the body to the fist or the foot, adding a momentum
proportional to the force of the kick on the ground. (Assuming there is no loss of
momentum. If the ground is soft it may absorb part of the energy generated by the kick.)

While the reaction force can be used positively, it can also have detrimental effects. When
hitting a target, the reaction’s force results, which may lessen the force of your blow. This
is why a strong stance is needed and explains the advantage of using follow- through
motions rather than stopping on impact, because the reaction force is completely nullified
by the continuing momentum of the technique.

The law of reaction is applied in many different ways, as, for example in the use of
antagonistic muscles. It is well known that the contraction of the biceps will produce an
extension of the triceps (these muscles are called antagonistic muscles.) This property can
be turned to account in Martial Arts. Before a front kick, the heel is raised backward,
almost to the buttock, extending the fore-muscles of the thigh. When the foot is thrown
forward, not only is the muscle strongly contracted, but the foot describes a longer
trajectory and in doing so, gathers more momentum.

The reaction principle is also utilized in push-pull types of motion. If you are punching
with your right fist, pull your left fist back to the side of your left hip. When kicking, pull
your hands back to your waist or downward on each side of your body. In fact, a
technique is not completed until after the blow has been pulled back. The punch or the
kick has to be executed and retracted at the same speed and in a single continuous motion
to take full advantage of the action reaction principle. Again, assuming a full power kick.
In actuality the moving of hands away from the front of the body may lead to an
unprotected target your opponent may strike.

In conclusion, our goal is to transmit the maximum amount of kinetic energy into our
target. We must maximize our velocity and contact our target for more than an
instantaneous amount of time. We want to strike in a way that causes our target to absorb
all of the kinetic energy.

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These are only a few to discuss. The rest of which one can learn by practice and
experience.

“Technical knowledge is not enough. One must transcend techniques so that the art
becomes an artless art, growing out of the unconscious.”-Suzuki.

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1.8 Understanding Mind and Body.

Four Basic Principles of Mind and Body Unification

• Keep One Point

• Relax Completely
• Keep Weight Underside
• Extend Ki

Principles of the Mind

Principles one and four of the above list are principles of the mind. This means that the
mind is the primary focus of unification relative to these principles: keep one point, and
extend ki. Principles two and four are principles of the body, and will be discussed later.
Keep One Point
The One Point is not a physical place in the typical sense of the word, but rather a point
within the body upon which the calm mind may focus. It is really a state of mind.

People often talk about the One Point being 2 - 4 inches (some measure it as precisely as
10 centimeters) below the navel. Such attempts at objectively describing a state of mind
miss the point (no pun intended).

By calmly focusing the mind on the lower abdomen, one becomes centered in the truest
sense of the word. Physical movements, such as walking, are much more coordinated,
while at the same time being very powerful. One may think of the One Point as the center
of the universe. Since the universe is infinite, there is no single "center", but rather
infinite centers. Thus, each person's One Point is the center of his or her universe.

This universal mind/body centering creates a very powerful and calm feeling, which is
very conducive to performing aikido. There are several tests which may be used to
demonstrate whether a student has developed the ability to keep One Point, such as
standing in hanmi (normal aikido stance) and being pushed gently by a partner on the
upper chest, shoulder, and small of the back. If One Point is being maintained, it will be
relatively difficult to move the person being tested. The position is maintained by simply
holding your place, not by resisting through pushing back.

Extend Ki

Ki is a Japanese word which translates to, among other things, energy, spirit and power.

In aikido, extending ki means extending energy. However, it does not mean to simply
push with physical force. Rather it is a state of mind used to align the body to permit
movement in a unified and calmly concentrated fashion.

The classic illustration of ki extension is the Unbendable Arm test. The arm is extended
in neither a rigid nor limp manner, but with a feeling of lively energy coursing through

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the arm from the One Point and extending out to infinity through the finger tips. This
mental image produces an arm which is soft and pliable to the touch, but which is very
difficult to bend.

This feeling of dynamic energy extension is used in all aikido techniques. Without it,
throws quickly become exercises in muscular tension, largely dependent on mere
mechanical advantage and bulk.

Principles of the Body

The remaining principles relax completely and keep weight underside, are principles of
the body. Although the mind initiates the "body feel", the primary focus of these
principles is the state of the body.

Relax completely

This is probably the most misunderstood of the four principles of mind and body
unification. Complete relaxation in the sense in which it is applied in aikido is not the
relaxation of a lump of jelly, that of the "dead" relaxation. It is instead the sense of a body
full of energy without tension.

Complete relaxation goes beyond simple muscular relaxation into mind/body relaxation.
A calm mind naturally produces a calm body. Removing stress from the body greatly
enhances freedom of movement, which is so necessary in aikido.

Keep Weight Underside

With all objects, weight naturally falls in the direction it is pulled by gravity, namely
down. In human beings, however, it is possible to influence the manner in which the body
"carries" its weight.

The human body is not solid in the strict sense of the term, but is instead fluid. As water
moves within a glass, so may the parts of the body "float" in relationship to one another.

If one concentrates on the weight of the body being underside, or in the lower portion of
the body, one finds that the body is very stable. if one concentrates on the upper body, of
example the top of the head, the body becomes weight upper side and, as a result,
unstable.

When moving in aikido, it is important to keep your weight underside. This happens
naturally if you are calm in mind and body, whereas tension automatically makes the
body weight upper side.

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Following the Four Principles

The good news is that it is easy to follow the four principles. If you follow one principle,
the others are taken care of automatically. For example, if you keep one point, you are
naturally relaxed, weight underside and extending ki.

The bad news is that if you break one of the principles, the others are lost as well, for the
moment at least. For example, if you are tense, you will naturally become weight upper
side. All is not lost, however, for you can regain your composure in a moment, regaining
all four principles in the process.

Developing Ki
Ki Breathing

There are several methods for developing the Ki energy. One of the best methods is
known as ki breathing. This is usually done while sitting in the seiza position

If you spend ten to fifteen minutes per day doing Ki breathing, particularly just before
bed, you will find that it is very relaxing. Perform the breathing cycle for as long as you
fell comfortable in your sitting position.

Developing Ki Through Movement

Aikido is a moving art. The ability to move gracefully in response to an attack is an

integral part of performing all aikido techniques. Keeping this goal in mind, it is therefore
beneficial to perform exercises which develop the body's ability to move in a centered
and coordinated manner.

One of the activities which may be used to develop the sense of unified motion is fune-
kogi undo, or the "row boat" exercise. Standing in left hanmi (stance; standing with the
left foot forward), place your hands at the sides of your hips, palms facing towards the
back, with your fingers cupped in a circle. Your thumb should be lightly touching the
index finger. Imagine that you are holding the oars of a boat in your cupped hands.

The movements begins by slightly pushing the hips forward, with the upper body
following and maintaining a basically upright position, until the front knee is beginning
to come over the top of the foot, but not past the foot. As the motion of the hips is about
to end, thrust out both hands from the hips as if you are pushing the oars forward. The
arms should be slightly bent at the end of this motion, and still relaxed.

After the completion of the forward movement, bring the hips backward in the same
manner as before until they return to the starting position. As they near the end of the
motion, the hands are pulled back together as if pulling on the oars. When starting out,

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perform the exercise to a count of 1-2-3-4, e.g. hips-hands-hips hands. After you have the
hang of performing the motion smoothly, you may progress to a count of 1-2, e.g.
forward backward (with hand motions).

If you like, you may have a partner test you by gently pressing forward on the small of
your back during the forward motion to see whether you are leaning too far forward. If
the partner grabs you by the wrists from the front, you may test the amount of forward
extension and balance you are achieving on each forward and backward movement. [In
other words, your partner should not be able to tip you off balance from either direction]

A related exercise is ikkyo undo. This involves the same hip motion as fune-kogi, but the
hand motion is different. The hands begin hanging loosely at the sides in a natural bend.
As the hip motion is nearing completion on the forward swing, the hands swing up on
both sides until they are approximately at eye level and extended forward. Next the hands
swing back down, with the hips picking up the motion to complete the backward cycle.
Therefore the movement count for ikkyo undo might be described as hips-hands-hands-
hips.

Rolling backwards and forwards from a cross-legged sitting position is also a good Ki
development activity. Begin the roll backward by gently releasing the hips, moving back
from the one point. As you come back forward, extend you mind forward, returning to an
upright sitting position. Once you've achieved a feeling of balance in basic rolling, you
may progress to rolling backwards, coming forward and standing up. As you come,
forward extend one leg forward and extend your mind forward as if to shake someone's
hand outstretched in front of you. You will find it surprisingly easy to stand. If you try the
exercise without extending your mind, you will find standing very difficult

How to Learn and Practice the Four Principles

Open Your Mind

There is a famous story about the student who approached a zen master seeking the path
to enlightenment. The student questioned everything the master told him, until finally one
day the master invited him for tea. As the student held out his cup, the master poured in
the tea until the cup overflowed.

"The cup is full!" exclaimed the student.

"Exactly," said the master, "you must empty your cup to accept more tea."

Find a Good School

If there is a Ki Society dojo in your area, you're in luck. The concepts of Ki development
are integral to performing Ki-aikido. Other types of aikido may also teach ki principles,

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but in a slightly modified style. Visit the school and ask to observe a class. Most dojos
will let you attend an introductory class for free.

Attend Regularly

As with most things in life, regular practice is required to achieve any meaningful level of
change in your ability to remain calm in stressful situations, and to have some success in
applying ki principles in daily life. Change takes time and practice.
Keep Training in Its Proper Perspective
Particularly in the beginning, don't place too much importance on the speed at which you
progress. Don't expect miracles to happen. It takes time to develop and understanding of
the relationship between the Ki principles and events in daily life. In time, you will see
improvement, so be patient.

Remember, the expert was once a beginner too.

“Power of mind is infinite while brawn is limited. The mind should be nowhere in
particular.”-Koichi Tohei.

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1.9 KeupSoh (Vital Points)

• The front of the head
• The front of the body
• The back of the body

The vital points of the body are listed below. A vital point is a part of the body that, when
attacked in the right way (force, angle, accuracy), can cause paralysis, unconsciousness or
even death. Attacks to nerves can lead to nausea, headaches or worse.

This information should only be used to increase your knowledge of the body and of
Taekwondo, it is not meant to be used without the supervision of a qualified instructor.

The impact on vital points is indicated by numbers as followed:

1. Moderate pain
2. Sharp pain
3. Severe pain
4. Unconsciousness or temporary paralysis
5. Fatal

The body has about 280 vital points so this list is far from complete.

1.9.1 The front of the head

Number Description Result of light impact Result of full-power attack

1 Top of head 2 4
2 Forehead 2 4
3 Temple 3 5
4 Cheekbone 2 4
5 Neck artery 3 5
6 Cervical trachea 3 5
7 Glabella 2 4
8 Intraocular pressure 2 4
9 Eyeball 2/3 4/5
10 Philtrum 1/2 3/4
11 Jaw 2 4
12 Chin 2 4
13 Adam's apple 3 5

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1.9.2 The front of the body

Number Description Result of light impact Result of full-power attack

1 Center of the torax 2 4
2 Lower end of sternum 3 5
3 Solar plexus 3 5
4 Center of abdomen 2 4
5 Inner thigh 2 4
6 Center of instep 2 4
7 Breast 1 3
8 Thorax flank 2 4
9 Flank pit of waist 2 4
10 Groin 3 5
11 Upper knee-edge 2 4
12 Shin 1 3

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1.9.3 The back of the body

Number Description Result of light impact Result of full-power attack

1 Back of the neck 3 5
2 (several parts of) backbone 3 5
3 Outside of upper arm 1 4
4 Outerwrist 1 3
5 Hipnerve 2 4
6 Achilles heel 2 4
7 Kidneys 2 4
8 Elbow (just below) 1 3
9 Coccyx 2 4/5
10 Pit of thumb and first-finger 2 4
11 Kneepit 1

“To win a hundred victories in one hundred battles is not the highest skill. To subdue the
enemy without fighting is the highest skill.”-Sun Tzu.

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Significance of each belt

White Belt

Represents purity. The innocence of an individual about the art itself and about the
specific system that each particular Master teaches. It represents the open-mindedness
that a student must have to learn anything new; to be able to understand the myriad of
complexities of daily life.

The white belt is symbolic of an empty cup that has nothing in it but is always ready and
able to receive. The white belt has no preconceived though to hinder any new thought
being absorbed. There is abundant room for learning. A white belt is like a piece of white
paper allowing anything to be written on it. There is total trust and faith in the Master that
he will guide the student towards optimal development. In order to learn anything in life,
an individual must possess the curiosity, openness and intensity of a white belt.

Yellow Belt

Is representative of gold, which means truth. It is important that an individual be truthful

with himself as it eliminates egotism and creates personal contentment.

The concept of the seed is additionally symbolized by the colour yellow. It is only a
quality seed that can grow into a quality plant. However, the foundation has to be solid so
that future growth is possible. The planted seed cannot expect to grow into something that
it is not. An apple seed cannot grow into an orange tree – we have to accept who we are
as individuals and try to excel to the best of our abilities

Green Belt

The green belt signifies growth. Since we live for the future, growth is necessary and
essential for living. Growth is normally associated with changes and we must accept
those changes even though they may cause feelings of insecurity.

Memory of our own achievements in Taekwondo serves many functions. As a green belt,
it must serve as a reference for our development, but must not hinder our progress. For
example, being a gold medalist in last year’s competition should not deter you from
training even harder for the next competition, so that your performance will be more

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polished and refined than when the gold medal was won. Therefore, growth is reflected in
the individual.

Green in a plant usually represents life. It reminds us that we are living, and living is
experiencing the future as little bits of "presentness" occurring one after another. Re-
experiencing the past continuously is not living; it is a state of stagnancy, a state of
rigidity, a state of death.

Blue Belt

The blue belt is symbolic of the sky. Although our naked eye can see only a portion of
the vast heavens, it does not represent all that there is.

The color of blue representatively depicts the mind and the mental depth or maturity
potential of an individual. Like the sea, we cannot see how deep the water is nor the
continuously moving current underneath the calm surface. It is our determination that
gives us the ability to conquer difficult tasks. Therefore, we should train ourselves to be
strong mentally as well as physically. Tough times don’t last, but a tough mind does.

Red Belt

The red belt represents the sun - the brightness and the energy that it projects - and the
physical acts of the individual. It is only through physical activity that an individual is
given identity through his or her mental depth and capabilities. It is through the physical
training in Taekwondo that an education of the mind and re-evaluation of self occurs. By
overcoming physical setback through perseverance and determination, the development
of the indomitable spirit takes place – the ultimate goal of Taekwondo.

Acquiring the indomitable spirit through the art’s physical training and the internalization
of the individual’s mental attitude enables the student of Taekwondo to deal with setbacks
and difficult situations. Through our indomitable spirit, we are capable of evaluating,
conquering and bouncing back from disillusion or disappointments. The red belt also
represents limitation, which is the opposite of the limitless blue belt. In contrast,
limitation permits the individual to evaluate their progress. It prepares us to reach our
short term goal which, in turn, leads to achieving an ultimate goal.

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Black Belt

The black belt combines all of the belt colors and thus represents all of the different
concepts of the proceeding colors. It represents the commitment to the value system of
the colors and dignity, which comes from pride in oneself. However, pride in oneself is
achieved only by overcoming difficult tasks through physical achievement, mental
determination or a combination of both.

Degree of black belt represents the different levels of mental intensity of an individual
and the ability to use these for successful living.

“A man who has attained mastery of an art reveals it in his every action”-Samurai Maxim.

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1.10Meaning Of Taegeuk Poomse (Patterns)

Poomse: Taekwondo poomse (pattern) is essentially a routine with a theme. It is a

combination of techniques of block and attack performed consecutively while moving in
certain directions. These are a series of poomses designed to correspond with each
learning level from beginner to advanced. The proper way to learn, practice poomse is to
first know the name of the poomse then determine the three components of each
movement in the order of

1) Direction

2) Stance

3) Technique of block or attack.

Taekwondo Poomsae means a "Form" in which a self-practice is devised to be performed

in following the lines of movement in a systematic and consecutive way against an
imaginary opponent or multi-opponents by using various Taekwondo techniques of hand
and foot.

Through practicing Taekwondo Poomsae, we can apply the techniques of hand and foot
and the changes of stance learned from the basic techniques adaptable to an actual
fighting. It also provides us with the effect of improving flexibility of body and being
skilled in strength control, balance control, breath control, eye control and concentration
of spirit, as well as cultivating martial art spirit through its mental discipline.

A taekwondo 'Poomsae' comprises various stance, each with its peculiar nature but each
blending into the other. A 'poomsae' consists of about two dozen stances interconnected.
Blocking, punching, striking, thrusting and kicking are among Taekwondo Poomsae, and
these are properly carried out with hands, fists and feet to the vital sport of the body or
target at which they aimed, and the stances accordingly change forward stance, back
stance, cat stance and horse riding stance, etc. as the situation requires.

The Taekwondo poomse is unique. It can be practiced individually or with a group.

Individual practice is an excellent opportunity for creating artistic expression or to
contemplate peacefully. This inspires independence. Group practice is both challenging
and fun. This practice inspires cooperation. Since you can practice poomse anywhere,
inside, outside, at home or on vacation, it is a valuable exercise package you should
continue to practice as a source of better health and inner peace.

The World Taekwondo Federation has 8 colored belt forms and 9 black belt forms. The
colored belt forms are all numbered one to eight and are called Taegeuk. "Taegeuk

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represents the most profound Oriental philosophy from which Oriental philosophical
views on the world, cosmos, and life are derived."

Taegeuk 1 (ill) Jang: Keon - Symbolizes haven and light and has 18 movements.

The first Taegeuk poomse is composed to accommodate Yellow belt, and is characterized
by two kicking actions, one in the 14th, and one in the 16th steps. It includes the ready
stance, the elemental walking movement, and both the forward and extended forward
stances. Being the first poomse, its actions are associated with the first concept of the
Book of Changes, which is called keon. Keon is the creative force, which inhabits all
physical forms. Keon is powerful and aggressive, and it is represented by heaven and
light.

As a Yellow Belt student, you are urged to consider this concept as you do this first
poomse, and to allow it to influence the styling of your movements. The effect of these
thoughts on your performance may be extremely subtle, but to the eyes of an expert, it is
quite noticeable, and indeed, traditionally corrects.

"Haven provides rain and the sun provides light and together they make things grow. It is
the basis of all things."

Taegeuk 2 (ee) Jang: Tae - Symbolizes joyfulness and has 18 movements.

The Second poomse in the Taegeuk series is composed for the training of students of 7th
Gup Student. In addition to the actions presented in the previous poomse, this poomse
introduces the front punch, which is directed toward the head of the imagined adversary
as a new technique.

Philosophically, this poomse correlates to the concept of Tae, which means joy. Tae is of
a spiritually uplifting nature, but it is not aggressive. It is serene and gentle instead.

In compliance with these characteristics then, the actions of this poomse should be
performed with ease and fluidity; without the sense of struggling against your limitations,
but nevertheless, living fully within them. Tae is symbolized by the image of a lake. It is
the state in which one’s mind is kept firms and ostensibly appears gentle so that smile and
virtue prevail.

Taegeuk 3 (Sam) Jang: Ri - Symbolizes fire and sun and has 20 movements.

As with the previous poomse, proficiency in performing Taegeuk Sam Jang is required of
students of 6th Gup rank and higher. The three moves incorporated here, however, are
more varied, and demand variety in quickness and strength on the part of the person
performing as well. Ri is the philosophical correlative of this form; and Ri means fire and

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the sun. The sun causes fire. Man knows how to use the fire that gives light, warmth,
enthusiasm and hope.

So, the movements of this poomse must emulate the qualities of fire – that of flickering
energy, of unpredictable pace and styling, and of quiet followed by great excitement or
great passion – but continually moving, burning. In this poomse, many moves are
combined in quick succession, such as front kicks followed instantly by double front
punches. This poomse also introduces the outward middle block with a knife hand and
the knife hand strike as new techniques.

Taegeuk 4 (Sa) Jang: Jin - Symbolize thunder and has 20 movements

Taegeuk Sa Jang applies the principles if Jin, which stands for thunder – the element of
fear and trembling which occasionally enters our lives. Because Taekwondo is
compromised exclusively of virtuous actions, Taegeuk expresses fear and trembling in
the only way that virtue can – stoically, as a passing thunderstorm that nourishes the soul.
Virtue, therefore, defines fear as courage. This form, as a consequence, contains many
postures that display composure and strong balance such as blocks in combination with
strikes and, front kicks that require the performer to kick with force but immediately
recover into back stances. Students of the 5th Gup rank and higher are required to master
this poomse.

“Thunder and lightening are the objects of fear and trembling. This principle suggests
that we should act calmly and bravely even in the face of danger and fear. Then the blue
sky and bright sunlight will appear again. "

Taegeuk 5 (Oh) Jang: Seon – Symbolizes wind and has 20 movements.

This group of Taegeuk actions expresses a concept called seon, the fifth of the eight
concepts in the great circle of Jooyeok, the Book of Changes. Seon encompasses the
characteristics of wind; gentle and strong; invisible, yet manifesting, in concrete terms,
the interplay of the um and yang taking place beyond time. The concept of seon is of
subtle nature, but pure, without evil intent; it is a state of being, the state of being like the
wind.

A sweeping hammer fist strike and a leap forward into the cross-legged stance are
introduced for the first time in the Taegeuk series of forms. The powerful elbow strike is
also used, as are quick following combinations. Students of the rank of 4th Gup are
required to be proficient in this and the preceding forms.

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“There are such horrible winds as typhoon, storm, and tornadoes, but the nature of wind
is gentle. Spring breeze caresses weeping willow. Wind symbolizes humble state of mind.
It expresses repetitive good-natured actions. Actions proceed sometimes gently and
monotonously as breeze but sometimes as forcefully as storms."

Taegeuk 6 (Yook) Jang: Gam - Symbolizes water and has 23 movements.

The dramatic expressions of Taegeuk Yook Jang are defined by the concept of gam –
water, flowing, shapeless, always true to its nature, incorporation all obstacles in its path
in its own sense of flow. It is important for the practitioner to recognize this as a type of
confidence, of always knowing whatever difficulties or hardships he/she may encounter
in life, or in the practice of his/her art, there exists no doubt of over coming them as long
as he/she retains the qualities of acceptance, flow, and natural integrity. This set of
movements must be performed with fluidity, and the feeling that every action is exactly
what is called for to overcome the situation at each particular instant. Students of the rank
3rd Gup are required to be proficient in this and the preceding forms.

Taegeuk 7 (Chil) Jang: Gan – Symbolizes the mountain and 25 movements.

The seventh series of Taegeuk actions applies a concept called gan, meaning "top stop,"
the seventh of the eight concepts of the Book of Changes. The Taegeuk forms interpret
gan, symbolized by the image of a mountain, as the principle of stability. This stability is
defined as the structural soundness, which results from having resolved one’s ambition to
touch heaven into the limitations of excellent form. This resolution is of a notable and
majestic character; thus, the image of the mountain.

The tiger stance, in which most of your weight is settled on the back leg expresses this
peculiar stability which also contains ambition. These actions use the tiger stance
repeatedly.

" We should stop when we should and we must go forward when we must. Man must
learn the stability of mountain. We should not act in a hasty manner."

Taegeuk 8 (Pal) Jang: Gon – Symbolizes the earth and has 24 movements.

This last group of Taegeuk actions is guided by the principle called gon, which is defined
as the quality of being receptive. Its metaphysics is pure yang, and it is symbolized by the
earth, providing the substance into which the heavenly light and energy of Keon enters to
produce physical forms.

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Taegeuk Pal jang is intended as a summation and a review of all the previous forms for
the student on their way to attaining the rank of black belt. Those of the 1 st Gup are
required to be proficient in this as well as the preceding forms.

“The earth is the source of life. Things take life from it and grow on it, drawing limitless
energy from it. The earth is where the creative force of heaven is embodied. The earth is
always wordless; it hugs and grows everything."

1.10.1 Black Belt Forms

Koryo is the first of the black belt forms practiced by 1st Dan and above. It has 30
movements and is the name of the ancient Korean dynasty (A.D 918 – 1392) in which the
English word Korea was derived from. This poomse is significant as it symbolizes the
great fortitude displayed by the people who were persistently defeating the aggression of
Mongolians who were sweeping Asia at the time. This poomse, therefore, represents the
cultivation of a strong conviction, and unyielding spirit.

Keumgang is the 2nd Dan poomse and has 27 movements. It has the meaning of being too
strong to be broken. In addition, the name has two connotations applicable to Taekwondo:
one poetic, and the other spiritual. The Korean people have named the most beautiful
mountain in their land Keumgang-san; and hardest substance, the diamond; they have
called keumgand-seok. These dual qualities of hardness and beauty are therefore
associated with the name. Buddhist thought also professes a concept of hardness, which
is that quality of spirit impervious to mortal agony; it is the capacity to shun one’s
physical suffering. This poomse, in turn, being called Keumgang, is intended to fuse
these qualities with one’s martial skills, and in doing so, grace them with virtue.

The diagram of the poomse is similar to the Chinese character for mountain.

Taebeak has 26 movements. This is the name of region of Korea where, according to
legend, Korean nation was founded more than 4300 years ago. This region is now Mount
Baekdoo, but the word Taebeak, still identifies the source of Korea, and the majesty of
Mount Baekdoo, and so it is associated with light, this being the source of life, and
sanctity because the mountain is close to perfection. This form is named taebaek because
it is meant to portray these abstract qualities. Black belts of the 3 rd Dan are required to be
proficient in this as well as the preceding forms.

Pyongwon has 25 movements and practiced by 4th Dan and above. It is performed in a
straight line and symbolizes the plain. The open plain is vast and majestic and gives us
food. The plain is a source of sustaining the human life and, on the other hand, a great
open plain stretching out endlessly gives us a feeling of majesty that is different from
what we feel with a mountain or the sea. An application of the providence of the plain
which is blessed with abundance and grace as well as boundless vastness into the practice
of Taekwondo is Poomse Pyongwon (plain).

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SHIPJIN : Shipjin has the meaning of 'decimal system' which stands for a symbolical
figure of 10 meaning endless development and growth in a systematic order. In Poomse
shipjin, stability is sought in every chnage of movements.

JITAE : According to the oriental belief, all living things come from and return to the
earth(Jitae is derived from the meaning of the earth). The earth is indeed the origin and
terminal of life. Living things as well as all the natural phenomena of the earth Poomsae
"Jitae" is the movement which supplies these features of the earth.

CHUNKWON : Chunkown" signifies the sky. From ancient times the oriental have
always believed and worshipped the sky as ruler of the universe and human beings. The
infinitely vast sky may be a mysterious and profound world of imagination in the eyes of
finite human beings. Poomsae Chunkwon is composed of the motions which are full of
piers and vitality.

HANSOO : Poomsae "hansoo" derived from the word 'water' is typical with its fluidity
and adaptability as manifested in the nature of water.

ILYEO : "Ilyeo" signifies oneness.

In buddhism the state of spiritual cultivation is said to be "Ilyeo"(oneness), in which body

and mind, I(subject) and you(object), spirit and substance are unified into oneness. The
ultimate ideal of Taekwondo lies in this state of Ilyeo. The final goal Taekwondo pursues
is indeed a discipline in which we concentrate attention pursues is indeed a discipline in
which we concentrate attention on every movement, shaking off all worldly thoughts and
obsessions.

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1.11Weight Categories

There are individual competition and team competition. Individual competition is conducted by two
contestants, usually between Chung(blue) and Hong (red), on 8m x 8m contest area . Only punching
and Kicks are allowed only when attacking the face. Hits below the lower abdomen are forbidden. All
vulnerable parts of body are covered with protectors.

One match consists of three rounds of three minutes each with one-minute recess between rounds. One
referee and four judges manage the match and points are considered valid when two or more judges
recognize them. One effective attack obtains one point. Two times of warning penalties or one time of
Gam-jeom(deduction of point) penalty on prohibited acts are subject to deduction of on e point. The
winner is determined by knockout or higher points scored and in case of a tie by superiority the
decision of which is based on the initiative shown during the contest.

Category Men Women

Fin -54kg -47kg
Fly -58kg -51kg
Bantam -62kg -55kg
Feather -67kg -59kg
Light -72kg -63kg
Welter -78kg -67kg
Middle -84kg -72kg
Heavy +84kg +72kg

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1.12What do you call your teacher?

Well, besides "hey, you," for the most part, teachers of Japanese arts are generically
called sensei. In general terms, sensei can be roughly translated as "teacher." The literal
meaning is "one who was born before;" i.e., someone older to you. Therefore, in terms of
a martial art, he is the one with the more experience who can guide you along the path.

Note here that teacher is not synonymous with "saint," "prophet," "religious savior" or
"divine being." Paying proper respects to one's teacher is only right. Treating your teacher
of martial arts like a cult leader who has all the answers to what's messed up in your life
is just bizarre.

In proper usage, the term sensei is used after the person's last name, for example, Smith
sensei. This is the Japanese way of giving titles in conversation. Whatever dan ("black
belt level") rank the person has, if he is your club's teacher, he is a sensei.

Sensei is used in modern Japan to refer to teachers in educational institutions, in classical

arts and crafts, in taiko drum clubs, paper airplane clubs, medical doctors, professors,
martial arts, dance, music . . .in short, all manner of teaching-learning environments.
Although the literal term does signify that the person has some kind of age and maturity,
there is no set age marker as to who can be called a sensei. A young person in his/her
twenties teaching kindergarten can be called a sensei, as can a 90-year old master of
archery.

Some systems also grant the titles of renshi, kyoshi and hanshi. These are derived from
kyudo and academic degrees, and may be defined as a sort of assistant professor, full
professor, and tenured big-cheese professor. These are special teaching titles, like a Ph.D.,
and are usually not used in addressing someone in the usual dojo conversation. Thus,
someone with a kyoshi rank is usually simply referred to, for example, as XYZ sensei, no
matter his teaching license level or belt rank, unless you are discussing that teacher in a
biographical paper, introduction, or so on. In most cases, such teaching titles are only
given once the person is past the godan (fifth degree) level. They are usually bestowed in
terms of teaching ability and experience. Thus, you could write about someone, listing his
credentials as XYZ, hanshi, godan, as you would address someone in a formal text as
Mr.XYZ, Ph.D. in Economics. But it would be awkward to address him as such in a dojo
conversation. Simply XYZ sensei is fine enough.

Recently, some Western martial arts people have grown tired of the sensei term and have
tried to make up more exotic labels for themselves, calling themselves Dai-sensei, soke-

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dai, and so on. This betrays, in many cases, a lack of understanding of the Japanese
language (and therefore calls into question these people's authenticity). Actually, soke-
dai, soke-dairi, or shihandai doesn't mean "heap-big grandmaster." Soke does refer to a
master instructor of a hereditary (and often family-inherited) school. But in this case, the
word dai in Japanese is not the character for "big," but "in place of." Thus, a shihandai or
soke-dai or soke-dairi means "someone who teaches in temporary place of" the main
instructor, for certain reasons, such as the incapacity of the soke due to injuries or
illnesses, etc.

No one is called Dai-whatever to refer to their "bigness" or "highness." In only one case,
aikido's founder Ueshiba Morihei, was called O-sensei. This long O- actually meant
"big," or "main" sensei, as opposed to the run-of-the-mill sensei under him.

Students may be called several terms.The following terms carry with them a sense of
deep-rooted commitment to the arts.

Deshi is a term that goes back to the old crafts training system, and infers a kind of
apprenticeship. In Japanese, you can say "I am a deshi of XYZ sensei" and the Japanese
speaker will understand that you have an intimate and long-standing committed training
regime with XYZ sensei. Being an uchi-deshi is to actually live and train with the
instructor's family, or to study in a way that allows you direct, one-to-one contact with the
teacher both within and without the dojo, and you are also bound to perform duties
beyond those in the dojo proper, like a family member.

Monjin is another term that has an even older, more classical connotation.It literally
means "someone who has entered the gates" of the training school, referring to a person
who has passed the entrance and is firmly involved in intense training of a classical art,
craft, or even a religious sect.

Seito means "student" in the modern sense, and can, perhaps, be used in the context of
martial arts training.

Students who are older (in terms of training experience) are called your sempai; those
students who went on before you. Students who are less experienced than you are your
kohai, those who came after you, and those who started at roughly the same time are
your dohai or dokyuusei. A kohai therefore must offer respects to the sempai, in return
the sempai (ideally) takes on the kohai like a protective older brother shelters and teaches
his younger brother the ways of the world. Dokyuusei are expected to forge bonds of
camaraderie that will weather any outside challenges or threats.

The terms are often laden with quite a bit of baggage that are often misunderstood or
misinterpreted. Being sempai is not a privilege, but a responsibility. So if a martial arts
school would like to institute the sempai-kohai relationship, it must be emphasized that
the system is not meant to make bullies out of senior students.

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The more experienced students, in fact, in a sempai-kohai system, have to take more
responsibility for each individual student who started after him/her. While a sempai may
drive a kohai to train harder, the sempai may also have to offer words of support,
guidance and even personal help to the kohai when it comes to enduring and surviving
the dojo environment. Likewise, even if a kohai was so physically strong that he could
beat up his sempai in randori or kumite(practice combat session) , he would have to differ
to them when it comes to decision-making or other things where knowledge of the dojo
history and ways take precedence over technical and physical superiority. The dojo, is an
extension of group dynamics.

It is up to us, as students and teachers, to try to understand both our own cultural roots,
and to also try to invigorate our training with the best of Asian culture. To adopt bowing,
for example, without really understanding its proper role and meaning is to simply replay
ritual for ritual's sake, without any meaning or reason. On the other hand, to quickly
discard bowing as "old-fashioned" is also too simplistic. The answer to such questions of
usage of terminologies and customs are, of course, best left up to the individuals in the
different martial arts.

“Patience, he is the essential quality of a man”-Kwai-Tsu.

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1.13Zen

What is Zen? Nothing yet Everything .It is an artless art. When the Chinese mind came in
contact with Indian thought in the form of Buddhism, around the first century A.D., two
parallel developments took place. On the one hand, the translation of the Buddhist sutras
stimulated Chinese thinkers and led them to interpret the teachings of the Indian Buddha
in the light of their own philosophies. Thus arose an immensely fruitful exchange of ideas
which culminated in the Hua-yen (Sanskrit: Avatamsaka) school of Buddhism in China
and in the Kegon school in Japan.

On the other hand, the pragmatic side of the Chinese mentality responded to the impact of
Indian Buddhism by concentrating on its practical aspects and developing them into a
special kind of spiritual discipline which was given the name Ch'an, a word usually
translated as "meditation." This Ch'an philosophy was eventually adopted by Japan,
around A.D. 1200, and has been cultivated there, under the name of Zen, as a living
tradition up to the present day.

Zen is thus a unique blend of the philosophies and idiosyncrasies of three different
cultures. It is a way of life which is typically Japanese, and yet it reflects the mysticism of
India, the Taoists' love of naturalness and spontaneity and the thorough pragmatism of the
Confucian mind.

In spite of its rather special character, Zen is purely Buddhistic in its essence because its
aim is no other than that of the Buddha himself: the attainment of enlightenment, an
experience known in Zen as satori. The enlightenment experience is the essence of all
schools of Eastern philosophy, but Zen is unique in that it concentrates exclusively on
this experience and is not interested in any further interpretations. In the words of Suzuki,
"Zen is discipline in enlightenment." From the standpoint of Zen, the awakening of the
Buddha and the Buddha's teaching that everybody has the potential of attaining this
awakening are the essence of Buddhism. The rest of the doctrine, as expounded in the
voluminous sutras, is seen as supplementary.

The experience of Zen is thus the experience of satori, and since this experience,
ultimately, transcends all categories of thought, Zen is not interested in any abstraction or
conceptualization. It has no special doctrine or philosophy, no formal creeds or dogmas,
and it asserts that this freedom from all fixed beliefs makes it truly spiritual.

More than any other school of Eastern mysticism, Zen is convinced that words can never
express the ultimate truth. it must have inherited this conviction from Taoism, which
showed the same uncompromising attitude. "If one asks about the Tao and another
answers him," said Chuang Tzu, "neither of them knows it."'

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Yet the Zen experience can be passed on from teacher to pupil, and it has, in fact, been
transmitted for many centuries by special methods proper to Zen. In a classic summary of
four lines, Zen is described as:

A special transmission outside the scriptures,

Not founded upon words and letters,
Pointing directly to the human mind,
Seeing into one's nature and attaining Buddhahood.

This technique of "direct pointing" constitutes the special flavor of Zen. It is typical of
the Japanese mind which is more intuitive than intellectual and likes to give out facts as
facts without much comment. The Zen masters were not given to verbosity and despised
all theorizing and speculation. Thus they developed methods of pointing directly to the
truth, with sudden and spontaneous actions or words, which expose the paradoxes of
conceptual thinking and, like the koans, are meant to stop the thought process to make the
student ready for the mystical experience. This technique is well illustrated by the
following examples of short conversations between master and disciple. In these
conversations, which make up most of the Zen literature, the masters talk as little as
possible and use their words to shift the disciples' attention from abstract thoughts to the
concrete reality.

A monk, asking for instruction, said to Bodhidharma: "I have no peace of mind.
Please pacify my mind."
"Bring your mind here before me," replied Bodhidharma, "and I will pacify it!"
"But when I seek my own mind," said the monk, "I cannot find it."
"There!" snapped Bodhidharma, "I have pacified your mind!"
A monk told Joshu: "I have just entered the monastery. Please teach me."
Joshu asked: "Have you eaten your rice porridge?"
The monk replied: "I have eaten"
Joshu said "Then you had better wash your bowl"

These dialogues bring out another aspect which is characteristic of Zen. Enlightenment in
Zen does not mean withdrawal from the world but means, on the contrary, active
participation in everyday affairs. This viewpoint appealed very much to the Chinese
mentality which attached great importance to a practical, productive life and to the idea
of family perpetuation, and could not accept the monastic character of Indian Buddhism.
The Chinese masters always stressed that Ch'an, or Zen, is our daily experience, the
'everyday mind'.Their emphasis was on awakening in the midst of everyday affairs and
they made it clear that they saw everyday life not only as the way to enlightnment but as
enlightment itself.

In Zen, satori means the immediate experience of the Buddha nature of all things first and
foremost among these things are the objects, affairs and people involved in everyday life,
so that while it emphasizes life's practicalities, Zen is nevertheless profoundly mystical.

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Living entirely in the present and giving full attention to everyday affairs, one who has
attained satori, experiences the wonder and mystery of life in every single act.

The perfection of Zen is thus to live one's everyday life naturally and spontaneously.
When Po-chang was asked to difine Zen, he said, "When hungry, eat, when tired, sleep."
Although this sounds simple and obvious, like so much in Zen, it is in fact quite a
difficult task. To regain the naturalness of our original nature requires long training and
constitutes a great spritual achievement. In the words of a famous Zen saying,

Before you study Zen, mountains are mountains and rivers are rivers; while you
are studying Zen, mountains are no longer mountains and rivers are no longer
rivers; but once you have had enlightenment mountains are once again mountains
and rivers again rivers.

Zen's emphasis on naturalness and spontaneity certainly shows it Taoist roots but the
basis for this emphasis is strictly Buddhistic. It is the belief in the perfection of our
original nature, the realization that the process of enlightenment consists merely in
becoming what we already are from the beginning. When the Zen master Po-chang was
asked about seeking for the Buddha nature, he answered, "It's much like riding an ox in
search of the ox."

There are two principal schools of Zen in Japan today which differ in their methods of
teaching. The Rinzai or 'sudden' school uses the koan method, and gives emphasis to
periodic interviews with the master, called sanzen, during which the student is asked to
present his view of the koan he is trying to solve. The solving of a koan involves long
periods of intense concentration leading up to the sudden insight of satori. An
experienced master knows when the student has reached the verge of sudden
enlightenment and is able to shock him or her into the satori experience with unexpected
acts such as a blow with a stick or a loud yell.

The Soto or 'gradual school' avoids the shock methods of Rinzai and aims at the gradual
maturing of the Zen student, "like the spring breeze which caresses the flower helping it
to bloom". It advocates 'quiet sitting' and the use of one's ordinary work as two forms of
meditation.

Both the Soto and Rinzai schools attach the greatest importance to zazen, or sitting
meditation, which is practiced in the Zen monasteries every day for many hours. The
correct posture and breathing involved in this form of meditation is the first thing every
student of Zen has to learn In Rinzai Zen, zazen is used to prepare the intuitive mind for
the handling of the koan, and the Soto school considers it as the most important means to
help the student mature and evolve towards safori. More than that it i seen as the actual
realization of one's Buddha nature; body and mind being fused into a harmonious unity
which needs no further improvement. As a Zen poem says,

Sitting quietly, doing nothing,

Spring comes, and the grass grows by itself.

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Since Zen asserts that enlightenment manifests itself in everyday affairs, it has had an
enormous influence on all aspects of the traditional Japanese way of life. These include
not only the arts of painting, calligraphy, garden design, etc., and the various crafts, but
also ceremonial activities like serving tea or arranging flowers, and the martial arts of
archery, swordsmanship, and judo [and many other do Martial Arts]. Each of these
activities is known in Japan as a do, that is, a tao or 'way' toward enlightenment. They all
explore various characteristics of the Zen experience and can be used to train the mind
and to bring it in contact with the ultimate reality.

As mentioned the slow, ritualistic activities of cha-no-yu, the Japanese tea ceremony, the
spontaneous movement of the hand required for calligraphy and painting, and the
spirituality of bushido, the "way of the warrior". All these arts are expressions of the
spontaneity, simplicity and total presence of mind characteristic of the Zen life. While
they all require a perfection of technique, real mastery is only achieved when technique is
transcended and the art becomes an "artless art" growing out of the unconscious. We are
fortunate to have a wonderful description of such an "artless art" in Eugen Herrigel's little
book Zen in the Art of Archery. Herrigel spent more than five years with a celebrated
Japanese master to learn his "mystical" art, and he gives us in his book a personal account
of how he experienced Zen through archery. He describes how archery was presented to
him as a religious ritual which is "danced" in spontaneous, effortless and purposeless
movements. It took him many years of hard practice, which transformed his entire being,
to learn how to draw the bow "spiritually," with a kind of effortless strength, and to
release the string "without intention," letting the shot "fall from the archer like a ripe
fruit." When he reached the height of perfection, bow, arrow, goal, and archer all melted
into one another and he did not shoot, but "it" did it for him.

“When u seek it, you cannot find it”-Zen riddle.

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1.14Myth & Diet

Since dieting and weight loss are surrounded with old wives' tales and even outright lies,
these 10 tips will clear up some of the confusion. Unlearn these ten lessons and you'll be
on your way to making wiser dietary decisions.

1. Hot and spicy speeds up fat burning. The rumors going around about hot foods, like
chillies, are that they raise your metabolism, helping you burn fat faster. But most
researchers think the difference is too miniscule to matter, so if you don't enjoy the spice,
don't bother. One idea behind chili does make sense: when food is tastier, it tends to be
more satisfying, which means you'll feel satiated and stop eating sooner. If that's true for
you, go ahead and pile on those peppers.

2. Your metabolism is slower at night. Contrary to popular belief, your metabolism

doesn't slow down after a certain time. This legend probably stems from the fact that
many of us eat a larger proportion of calories in the evening, for example, snacking in
front of the TV. If that's you, making a general rule about not eating after a certain time
may be effective. Just be clear about one thing: the bag of crisps you eat at 3pm will do
the same amount of damage as the one you have at 9pm. It's the calories, not the time of
day that matters.

3. Grapefruit has negative calories. If you've tried many of the fad diets that have been
around for decades, you're likely to have run across terms like fat-burning foods or
negative-calorie foods. The idea is that you burn more calories to digest them than they
actually provide. But the fact is, there is no such thing as a negative calorie food. While
some fruits and vegetables are extremely low in calories, none actually burn fat. Eat them
to fill up on fewer calories, but make no mistake: they will not reverse the calories from
the chocolate cake you eat in the same day.

4. Carbohydrates cause weight gain. This is perhaps the most common diet
misconception out there, thanks to several high-protein fad diets on the market. But talk
to just about any nutritionist, and he or she will tell you carbohydrates are your body's
first source of fuel. The key is the type of carbs you eat. In other words, replace sugary
foods (simple carbs) like biscuits and sweets with complex carbs, such as fruits,
vegetables and whole-grain breads and cereals. There's no reason to ban this very
important food group from your healthy diet.

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5. Cold water burns calories. A popular diet myth of recent years is that drinking iced
water speeds weight loss because the body has to raise its own temperature to warm the
water up, thereby promoting burning. There is no evidence to show that this actually
works. However, drinking plenty of water, no matter how cold it is, will keep your
metabolism on track.

6. You have to suffer to lose weight. If you think it's not a diet unless you're hungry or
eating bland, boring food, think again. It is possible to enjoy your food and lose weight.
It's just a matter of picking a plan that focuses on balance and portion sizes, rather than
the elimination of everything you enjoy.

7. Fat free = calorie free. That low-fat label is by no means a license to eat all you want.
Many low-fat products are loaded with extra sugar to make up for the missing fat, which
means they can be just as high in calories as their full-fat counterparts. The bottom line is
that keeping portion sizes in perspective is essential, even when there is no fat involved.

8. Its best not to eat between meals. The no-snacking approach may seem like a good
idea, but while it may keep you from eating a lot of extra calories early in the day, it can
leave you feeling so hungry that you end up overeating later. On the other hand, eating
smaller, more frequent meals and snacks can actually be a good strategy for keeping your
appetite in check, your blood sugar stable and your portion sizes down.

9. If you stick to a diet, you don't have to exercise. It's a popular way to justify the
couch potato lifestyle, but while dieting alone may help you lose the weight, if you want
to keep it off, exercise is essential. In fact, it's the one thing successful weight-losers have
in common. Aim for at least 30 minutes of cardio exercise five to six times per week,
with weight training for each major muscle group at least twice a week, and you'll be well
on your way to reaching and maintaining your goal.

10. Cabbage soup is a diet miracle. There are no special fat-burning powers in this
concoction. It works because it's low in calories and doesn't taste good enough to tempt
you to eat extra servings. The problem with a fad diet like this is that you end up getting
so sick of that one food; you crash off the diet, then go back to your old eating habits and
regain the weight. The simple truth is that if an eating plan isn't satisfying enough to stay
with long-term; it's ultimately going to fail.

“Flow with whatever may happen and let your mind be free: stay focused by accepting
whatever you are doing. this is the ultimate.”

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1.15Korean Vocabulary

I. Basics

School......................Do Jang
Uniform....................Do Boak
Belt...........................De
Yell...........................Ki Hap
Thank You................Gohm Sa Hahm Nida
How are You.............Ahn Yeong Ha Shim Nika
Single........................Hohn Bohn
Double......................Doo Bohn
Triple........................Sae Bohn
Punch........................Jee Roo Gi
Block.........................Makki
Kick...........................Chaggi
Jump..........................Dwe-uh
Breaking.....................Kyuk Pa
Reverse......................Bahn Dae
Self Defense...............Ho Shin Sool
Flag............................Kook Ki

II. Commands

Attention......................Cha Ryot
Bow.............................Kyung Yae
Ready...........................Joon Bee
Begin............................Si Chak
Stop.............................Goo Mahn
End-Return...................Barro
Stand at Ease................She Uh
Change Feet..................Pal Ba Gwa

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Stance Seogi

Closed Feet Stance Moa Seogi

Ready Motion Joonbe Seogi
Parallel Stance Naranhi Seogi
Front Stance Ap Koo Bi
Walking Stance Ap Seogi
Back Stance Dwitkoobi
Horse Riding Joochoom Seogi
Cross Stance (Front) Up-kkoaseogi
Cross Stance (back) Dwi-kkoaseogi
Crane Stance Hakdari Seogi
Left-hand Stance Wen Seogi
Right-hand Stance Oreun Seogi
Tiger Stance Beom Seogi

Block Makki

Down / low Block Arae Makki

High Block Eulgool Makki
Inward Block An Makki
Knife hand Block (Double) Sonnal Makki
Knife hand Block (Single) Han-Sonnal Makki
Middle Block Momtong Makki
Outward Block Bakkat Makki
Palm Heel Block Batangson () Makki
Scissors Block Kawi Makki
Twist Block Bituro Makki
Wide Open Block Santeul Makki
Spreading Block Hechyo Makki
X-Block Otgoreo Makki

.
Punch Jireuki

Reverse Punch Bahro Jireuki

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Straight Punch Bandae Jireuki

Middle Punch Momtong Jireuki
Upper Cut Strike Chi Jireuki
Side Punch Yop Jireuki
Hook Punch Dollyo Jireuki
Downward Punch Naeryo Jireuki
Erected Fist Punch Sewo Jireuki

Strike Chigi

Knifehand Strike (inward) Sonnal An-Chigi

Knifehand Strike (outward) Sonnal Bakkat-Chigi
Hammer Fist (Down) Meori-Naeryo Chigi
Palm Heal Strike Batangson Teok-chigi
Elbow Palkup Chigi
Knee Strike Mureup Chigi
Back Fist Srtike Deung Jumeok Chigi
Fingertips (2) Thrust Kawinsonkkeut Tzireuki

Basic Kicks Chagi

Front Kick Ap Chagi

Roundhouse Kick Dollyo Chagi
Side Kick Yop Chagi
Between Front & Round Bandal Chagi
Ax Kick Nareyo or Chiko Chagi
Back Kick Dwi Chagi
Hook Kick Nakka Chagi

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Thrashing Kick Huryo Chagi

Push Kick Mireo Chagi
Stretch Kick (Swing) Ap-Ollyo Chagi
Swing Kick (outward) Bakkat Chagi
Swing Kick (inward) An Chagi
Target kick Pyojeok Chagi
Twist Kick Bitureo Chagi

III. Numerical

Counting in Numbers Counting in Order

One.........Hanna Etc...Etc... First..................................Il

Two........Dool Twenty......Sool Mool Second.............................Ee
Three......Set Thirty........Shu Run Third................................Sam
Four.......Net Forty.........Ma Hoon Fourth..............................Sah
Five........Da Sut Fifty..........She Un Fifth.................................Oh
Six..........Yo Sut Sixty.........Ye Soon Sixth.................................Yook
Seven.....Il Gop Seventy.....Yi Run Seventh.............................Chil
Eight.......Yo Dul Eighty........Yu Dun Eighth................................Pal
Nine...... Ah Hop Ninety........A Hoon Ninth.................................Koo
Ten........Yol One Hundred.....Bail Tenth................................Shib
Eleven....Yol Hanna
Twelve...Yol Dool

IV. Body Areas

Face............................Ul Gool
Foot............................Bal
Middle Body................Mome Tong
Elbow..........................Pal Goob
Low Body....................Ah Rae
Wrist............................Pal Mok

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Front............................Ap

Greetings

Thank you Kahm Sa Hamnida

How are you? Ahnyong Hasimnika
See you later Toh Poepkeseoyo
I'm sorry Choesong Hamnida
You're Welcome Cheon Maeneyo
Nice to meet you Pangap Seumnida
Welcome Eoseo Osayo
Excuse me Shillye Hamnida

Competition

Gyorugi sparring
HohGoo body protector
Charyeot attention stance
Kyeongre bow
Joonbi ready
Jeon round
Il-hoejeon first round
Shijak start fight
Kallyo pause
Kuman end fight
Kam-Jom-Hana penalty point
Kyeongo-Hana warning
Hong red
Chong blue
Boo Sang injury

1 The disciplines of Taekwondo

Poomse style-forms
Hosinsul self-defense

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Gyorugi sparring
Kyepka breaktest

2 Tenets of Taekwondo

Ye ui courtesy
Yom chi integrity
In nae perseverance
JahJeh self-control
Baekjool indomitable spirit

3 Directions

Ahp front
Dwi back
Bandae reverse
Bakat outer
An inner
Anuro inward
Bakuro outward
OhReun right
Wen left

Miscellaneous

Kibon dongjak fundamental practice

Poomse/ Hyong style figures

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Daeryon step sparring

Sajoe daeryon four-direction movement
Pan ja yu semi contact fight
Gyorugi full contact fight
Hosinsool self-defense
Paegi freeing techniques
Kihap powerful yell, to collect and focus internal energy
Chagi kick
Chigi attack with hand
Jiroegi punch
Dan black belt degree: 1st - 10th degree
Gup colored belt degree: 10th (white) - 1st (red-black)
Dobok Taekwondo uniform
Tie belt
Dojang practice gym
Kwan school

“The mind of a perfect man is like a mirror. It grasps nothing. It expects nothing. It reflects
but does not hold. Therefore the perfect man can act without effort. The less effort, the
faster and more powerful you will be.”-Bruce Lee.

1.16Conclusion
The human being is a social animal. No person can live alone, secluded from others. In
addition to clothes, food, and shelter, the social environment is a vital factor influencing

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one's behavior. This social environment includes human relations such as those with
family, friends and peers. For the human family to exist in concord, certain rules must be
established and observed, and cooperation among individuals is required. An individual is
not only a member of his own family, but of larger social structures as well. Social
relations are established and regulated by the rudimentary rules of society. This is why
mutual cooperation and compromise must exist among the members of society. Since we
do not live by ourselves, we must recognize the rights and intrinsic value of those around
us. We must recognize the sacredness of the lives of others. In addition, we need to learn
to contribute our individual personality, philosophy, and special skills to achieving the
goals of society as a whole. Again, this can be realized only through compromise and
mutual cooperation.

Modern society is characterized by individualism and utilitarianism. Individuals in

modern society are often egocentric, and interested only in individual gain. Therefore, it
is increasingly difficult to experience courteous behavior. Throughout the world, the
culture of modern society has swept away once well observed norms of social behavior.
So often the relationships between parents and children are corrupted by immoral-
criminal acts such as incest, patricide, or simple abandonment; and those between the
ruler and the ruled disrupted by assassination, mutiny, or revolution. We see the
relationships between husband and wife destroyed by divorce, abuse, or adultery; those
between friends marred by betrayal, distrust or even libel. Modern society doesn't have to
be like this. It is time for us to reexamine our values.

Let us first examine the Traditional Oriental Philosophy which consists of the "Practical
Norms" of Confucianism. This is called "Sam Kang Ou Ryoon". "Sam Kang" refers to
three ties of human relations. There should be righteous and virtuous ties between

(1) Parents and children

(2) The ruler and the ruled

(3) The husband and the wife.

"Ou Ryoon" refers to five norms which are defined as:

(1) A loving relationship between parents and children

(2) Loyalty and trust between ruler and ruled

(3) Separate roles between husband and wife

(4) An ordinal relationship between the young and the old

(5) Belief and trust between friends.

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Since the real world is remote from the ideal virtuous and loving world, we perhaps need
to use these words to reflect on our conduct and re-enlighten ourselves. We need to
discriminate between good and bad; virtue and vice; righteousness and wicked- ness. We
also should live straight, work to achieve our goals and achieve them fairly. Further, we
can, through conscious effort, promote healthier thinking and a better life. In this regard,
Tae Kwon Do can be a great advantage, in that it promotes self-discipline and
perseverance.

Attitudes of a Tae Kwon Do-ist

1. The Tae Kwon Do-ist is a leader who is required to faithfully fulfill his mission,
to live the Tae Kwon Do Philosophy, to improve his Art through scientific
research, to participate in social life with justice, and to devote his knowledge to
the improvement of Society.

2. Tae Kwon Do, a traditional Korean Martial Art practiced since Korea's earliest
history, was the core of life and training of both mind and body of the Hwa Rang.
(A group of young cadets in the Silla Dynasty in the 5th Century which later
became a driving force in the unification of Korea in 668 A.D.). Thus, among the
underlying norms of Tae Kwon Do are loyalty and patriotism. Therefore, teaching
Tae Kwon Do cannot be considered complete if only self- defense techniques are
taught. Instead one must teach all of the maxims of the philosophy of Tae Kwon
Do, "The philosophy of Jee (Wisdom), Duk (Virtue), and Che (Physique)."

3. Tae Kwon Do teaching should be done with true love. Love in teaching means
seeding the future by overcoming self-interests and favoritism. No one student
can be neglected. All students should be treated equally. No student should be
overlooked, but each taught and evaluated with full-hearted effort, just as the most
favorite student would receive. Each student should also be encouraged to expect
a fully matured and well-balanced Tae Kwon Do development through training.
Only through true love in teaching can students live with the Tae Kwon Do
Philosophy and brighten Tae Kwon Do's future, much in the same way students
master each single Tae Kwon Do movement under the warmth of the instructor's
love.

4. Both Tae Kwon Do instructors and students must persevere. There will be no
victory without perseverance. This teaching should not only apply to Martial Arts
training, but also to all other facets of our daily life: in the workplace, at school,
and even at home; for our lives require endurance, emotional control, and
attitudes that will enhance the fulfillment of personal commitments and
responsibilities. Thus, Tae Kwon Do learning can be extended to our daily lives,
and become a means of promoting courteous behavior.

5. Tae Kwon Do training, which enables us to achieve balance between courtesy and
social norms, can be a stepping stone to promoting courteous behavior in all. Tae
Kwon Do teaches us to seek self-correction before blaming or hating others; so

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we can forgive others rather than seeking forgiveness, and love others rather than
seeking love. We wear a white practice uniform, the color of which signifies
purity. Let's not just pretend purity by simply wearing a white uniform; rather we
should truly purify our mind and behavior. As some one said "One can rule the
world only after becoming a great leader of state; one can be a great leader only
after becoming a great head of a household; and one can be a great head of a
household only after becoming a master of his own mind and body, and purifying
his own behavior." It is time for us to reaffirm our commitment to be great leaders
and build a better and brighter future for Tae Kwon Do.

“A man is born gentle and weak. At his death he is hard and stiff. Green plants are soft
and filled with sap. At their death they are withered and dry. Therefore the stiff and
unbending is the disciple of death; the gentle and yielding is the disciple of life. Thus an
army without flexibility never wins a battle. A tree that is unbending is easily broken. The
hard and strong will fall. The soft and weak will overcome.”-Lao-Tzu.

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