Tae Kwon Do Definition

Tae Kwon Do is a Korean martial art, which requires the use of hands and feet without weapons. The ultimate goal of Tae Kwon Do is Shim-Shin Talyune – to achieve total mind and body unity.

Aims to Achieve

Courtesy
Perseverance
Self-Control
Integrity
Indomitable spirit

Theory of Power

Speed
Concentration
Reaction force
Equilibrium
Breath Control

Korean Terms


Counting

One – Ha-na
Two – Dul
Three – Set
Four – Net
Five – Da-sut
Six – Ya-sut
Seven – Il-gop
Eight – Ya-dul
Nine – Ah-op
Ten – Yul

Basic School Language

Instructor – Sah-bum-nim
Attention – Cha-ryot
Bow – Kyung-nae
Ready – Jhoon-bee
Begin – Shi-jak
Stop – Ba-ro/Ko-man
At ease – Shee-ut
Flags – Ku-kae
Turn around – Diro-dira
Form – Hyung
Dismissed – Hecha
Thank you – Kum-sum-ee-da
Training room – Doe-chang
Uniform – Doe-buck
On own count – Kree-mosh

School Rules

  1. Students must bow to the flags, Sah-bum-nim, and all other high ranking belts when entering or leaving the Doe-chang.
  2. Students must always respect and obey Sah-bum-nim and all other high ranking belts.
  3. Students must use the word “sir or “ma’am” when speaking to Sah-bum-nim or other high ranking belts.
  4. When a Sah-bum-nim enters the Doe-chang, the highest ranking belt must call the class to attention and have the class bow.
  5. There should be an absence of unnecessary conversation in the Doe-chang.
  6. When a student must leave the Doe-chang during training, he or she must first recieve permission from the Sah-bum-nim.
  7. The Doe-chang must always be kept clean.

Step Sparring

Three-Steps
One-Steps
  • Stepping back: left inner palm block in right back stance.
  • Stepping back: right inner palm block in left back stance.
  • Stepping front/side: single knife hand block to wrist and high punch to temple at the same time.
  • Stepping back: left single outer knife hand block in right back stance.
  • Stepping back: right single outer knife hand block in left back stance.
  • Stepping front/side: single knife hand block to wrist and chop to neck at the same time.
  • Stepping back: left inner palm block in right back stance.
  • Stepping back: right inner palm block in left back stance.
  • Pivot side: open palm block to elbow, high punch to temple, low punch to kidney.
  • Stepping back: left double knife hand block in right back stance.
  • Stepping back: right double knife hand block in left back stance.
  • Stepping front/side: single knife hand block to wrist and high punch to temple at the same time, grab wrist and twist punch to the gut while pulling opponent in.
  • Stepping back: left double inner palm block in right front stance
  • Stepping back: right double inner palm block in left front stance
  • Stepping back: left double inner palm block in right front stance; Stepping forward: front block, backfist, middle punch.
  • Stepping back: left single knife hand block in right back stance.
  • Stepping back: right single knife hand block in left back stance.
  • Stepping back: left single knife hand block in right back stance, roundhouse to the temple, vertical backfist to nose, spinning: single knife hand chop to neck.
  • Stepping back: double outer palm block in right back stance.
  • Stepping back: double outer palm block in left back stance.
  • Stepping back: double outer palm block in right back stance, grab wist and pull while doing a chop to neck, drop into low back stance for left side punch to armpit.
  • Small step in with the left foot.
  • Rotating around into a sitting stance with simultaneous reverse knife hand chop with the right hand and single knife hand block with the left hand.
  • Bring right foot to meet the left. Raising up onto the balls of the feet chop to the neck. (Ki-Hap)
  • Return knife hand to preparation and lower back to ground.
  • Inside swing kick with the right foot, returning to ready stance.
  • Stepping behind lead foot of attacker into a sitting stance with a right single knife hand chop to the back of the neck.
  • Move right foot back to left. Rotating around, striking to the gut with left elbow. (Ki-Hap)
  • Inside swing kick with the left foot, returning to ready stance.
  • Round house to the temple with the right foot, setting down into a sitting stance.
  • Simultaneous single knife hand block to wrist with left hand and punch to the temple with the right hand.
  • Grabbing the wrist with the left hand, pulling in, while performing a twist punch with the right hand. (Ki-hap)
  • Stepping with the right foot across the left, avoiding the attackers punch.
  • Rotate around and perform an outer palm strike to the arm.
  • High punch to the temple followed by a low punch.
  • Round house to the solar plexus.
  • Setting the foot down behind the opponent and perform a right single knife hand chop to the back of the neck. (Ki-hap)
  • Step with the left foot across the right and rotate on the placed left foot into a sitting stance.
  • Do two knife hand blocks to the upper arm.
  • Step out with the right foot into a front stance and execute a back middle punch with the left hand.
  • Bring the right foot back to meet the left in a cat stance. At the same time perform a fist and elbow strike to the head with the right arm.
  • Lunge forward with an elbow strike. (Ki-hap)
  • Step forward into a right front stance and execute a double inner palm block.
  • In the same stance, execute a horizontal spear finger attack with the right hand.
  • Step back slightly to perform a hook kick to the head. (Ki-hap)
  • Start in a left back stance.
  • Perform a front kick with the left leg to the arm, knocking it out of the way.
  • Execute a round house to the temple with the right leg.
  • Perform a vertical backfist to the bridge of the nose. (Ki-hap)
  • Left inside swing block to the forearm.
  • Right roundhouse to the temple.
  • Step outside lead leg and perform a right knife hand chop to the neck. (Ki-hap)
  • Small step in with the left foot followed by a right axe kick to the forearm.
  • Step outside lead leg and performa a right knife hand chop to the neck.
  • Slide left foot closer and come around with a left elbow to the temple. (Ki-hap)
  • Rotate into a right elbow to the temple. (Ki-hap)
  • Side step to the left and come into a low left front stance striking with the blade of the arm to the ribs.
  • Move right foot back to left. Rotating around, striking to the solar plexus with left elbow.
  • Sweep legs with right foot, rotating on left knee.
  • Stand up and do a low right punch to the bridge of the nose. (Ki-hap)

Hapkido

Grab same side wrist
(eg. left to right)
Break hold into center against thumb and forefinger. Freed hand executes knife hand chop to the neck.
Grab same side wrist

Rotate hand to palm up while forcing partner’s elbow into his/her body. W/free hand reach under and around to grab palm w/thumb and fingers rotate wrist to the outside (using partner’s elbow as a fulcrum) and pull down and towards you.

Grab same side wrist

Raise arm up to the inside of the body while pivoting 180 degrees to your inside; and going into a low sitting stance. While holding partner’s wrist w/both hands raise stance as you pull the arm down (making sure the elbow contacts your shoulder). Hold wrist w/ opp. hand while striking solar plexus w/your elbow.

Grab same side sleeve
(near wrist)

W/opp. hand grab partner’s fist w/your thumb facing you (make sure to tighten his/her grip on your sleeve). With the other hand twist it up and around so that your fist or blade of the hand contacts the back of your part.’s wrist. Push it down to the floor and towards you.

Grab same side lapel

W/same hand grab partner’s fist w/your thumb facing you (make sure to tighten his/her grip on your lapel). Turn partner’s arm over to his/her inside keeping the elbow straight w/your opp. hand while bending him/her over. W/shoulder imobolized at your waist and arm locked straight walk arm over towards the opp. shoulder.

Grab hair
(above the forehead)

W/one hand, place palm flat on the back of partner’s fist close to the wrist (make sure to tighten his/her grip on your hair). Place other hand on top of the first for added strength. Bend head and waist forward while moving one leg back. Hold partner’s hand while executing a rising front kick to their head.

Grab throat with two hands
(bodies perpendicular to each other)

Drop your body down to a low sitting stance while punching upward (w/hand closest to partner) under his/her chin. Continue arm movement to circle behind and under your partner’s arm that is toward your back. Place it into a joint lock by rotating your arm and lifting up (extending and supinating his/her arm) and execute a knifehand chop to the neck w/other hand.

Grab both lapels

Bring one arm up then weave it down between your partner’s arms and back up the outside of the other arm. Press the back of your hand against his/her arm behind the elbow and reinfoce with your other hand. Push w/both hands towards your partner’s opp. side while twisting into a front stance in that direction. Execute a front punch with the “primary” hand to the temple of your partner.

Grab both lapels

Bring hands up through center and turn fists out like double outer palm block pushing open your partners arms w/your forearms. Grab his/her shoulders or behind the neck and pull down and toward you while driving your knee into his/her groin. Grap your partner’s head and drive the point of your forehead into the bridge of his/her nose.

Grab both wrists
(from behind)

Drop into a low sitting stance while pushing hands out to the sides w/arms straight. Quickly turn to your inside bringing one hand high and the other low in a circling motion, twisting your wrist in your partner’s grip and turning into a low cat stance perpendicular to your partner. Work you hands around his/her wrist and twist the arms (top hand over) bringing the arm held by your bottom hand against the elbow of the other and throw your partner in the direction of your stance while stepping forward w/your front leg.

Exercises

Jumping jacks (100)
Pushups (30)
(Comprised of sit-ups and then a sequence.)

20, open/close
15, leg lifts
10, cross hands, leg lifts (10), punches (10)
9, cross both, leg lifts
8, open/close
7, cross hands, leg lifts, punches
6, cross both, leg lifts
5, open/close
4, cross hands, leg lifts, punches
3, cross both, leg lifts
2, open/close
1, cross hands, leg lifts (20), punches (20)

Assorted sit-ups (100)
Squat thrusts (10)
Push-ups (25)
Jumping, hands on head (10)
Jumping, hands down (20)
Squats w/ hands on head (10 normal, 10 low)
Run in place
Karoke step back and forth (10)
Right hook kick
Left hook kick
Karoke step back and forth (10)
Jumping Jacks (10)
Feet apart, touch feet (10)
Hands on elbows, stretch down, then Hands lower back, stretch up (x2)
Interlock hands, circle arms around both ways (x2)
Hands on knees, bend/straighten (x2)
Knees around both ways (x3)
Down right stretch left, then left stretch right
Right front split, left front split
Center split, sit back
Fists on inner thighs, then push wider
Massage inner thighs
Breath in up, stretch down right, move center, then left, then back center
Feet together, up over head (x2)
Lying on back,
Big leg circles both ways (x3)
Feet at 6 inches and crossing (x30)
Feet up and down (10), then two per count (10), then all out (10)
Feet up, crunches center (10) left (10) right (10) center (10)
Up on shoulders, feet to ceiling
Hands lower back, feet apart and around (x10), then hold each side
Down on hips, stretch feet to the side
Bring feet together, then leg lifts (30) right side (20) left side (20) back center (20)
Stand up, hands on hips, feet shoulder width apart for upper body stretching:
Head up, down, left, right (x2), then around (x2 each way), hold left/right
Breathe in, shoulders up/down (x2) shoulders around (x3)
Right arm behind head, stretch side/back, then left arm
Fist in front, twist left/right (x2), hold each side, rotate wrists
Left arm up, elbow straight, bend over head, then reach further (each side)
Hands hips, rotate hips (x3 each way)
Rotate torso (x2 each way)
Hands knees, bend/straighten (x2) knees apart/around
Stretch calves, right/left (x2) then both
Come down on knees, stretch toes
Straighten knees, reach for ground
Feet apart, sit back
Hands behind head, breath in, out down on center (x2) then down right/left (x2)
Hands in front, body thru center, push up to stretch abs, ki hap, hold
Push ups, 3 per count (15)
Feet up and thru, fists at side, lift with shoulders (30)
On hands/feet, finger towards fit, lift with triceps (25) then hold
Feet straight behind, hands in front, push up, ki hap
Feet up, rotate ankles
Reach back, grab insteps, hold, then pull up, hold
Hands behind head, lift with lower back (10) hands on back, same thing (10)
Feet apart, both hands in front, turn right, then left
Right front split/left front split
Center split
Sit back, fists to inner thighs, massage inner thighs
Breathe in, stretch right, then center, left, center
Feet together, breath in up, then out and down, reach for feet (heels off ground) (x2)
Relax feet, hold
Right leg up over left, press knee to shoulder stretch, then other side
On back, left leg on ground, right bent, stretching knee with arms to your face, left knee as well
On back, both legs bent, press both knees in.
On back, left leg on ground, right straight, stretching with arms to your face
Grab ankle of that same leg, stretch to the right towards the ground
Bend knee and place lower part of right leg across upper part of left leg, stretch towards body
Sit up and continue that stretch
On back, right leg on ground, left straight, stretching with arms to your face
Grab ankle of that same leg, stretch to the left towards the ground
Bend knee and place lower part of left leg across upper part of right leg, stretch towards body
Sit up and continue that stretch
On hips, feet to side, grab ankles, stretch
Come up into right front split, then left, then center (hold each for 10 sec)
Stand up, breathe in up, out down double-clap (x3)
Jun-bee, then right front stance, front rise stretch (10) then switch, left (10)
Sitting stance middle punch sequence (single, double, low-mid-hi, 50x on center)
Jumping Jacks (10-20)
Sitting stance middle punch
Down right stretch left, then left stretch right
Right front split, left front split
Center split, sit back
Breathe in, stretch right, then center, left, center
Feet together, breath in up, then out and down, reach for feet (heels off ground) (x2)
Feet together inside, sitting cross legged position, back straight, breath evenly and deeply

Policies

An introduction to the policies that have served our club fairly for the past 10 years follows.  As a club, we have surprisingly few decisions that need to be made, therefore this document is short.  After a discussion of the general policies of our club, the specifics applying to different situations will follow.

Our club has three types of decisions it needs to make

  • When to hold special events
  • Contingencies regarding where to meet when we cannot use union space
  • Who will perform various duties

General

Decisions are reached by consensus.  Anyone is free to express their opinion and the option that best meets the needs of our members is taken.  Jack Nitschke, a UW faculty member, and Carmen Alonso, also affiliated with UW, are our head instructors, with 55 combined years of martial arts experience (and 44 combined years as instructor) and are involved in all decisions, with the will and needs of our members dictating all decisions.  Because the outcomes of these decisions are generally not onerous, there is little contention.  For important decisions that are a larger responsibility, we take care to contact all members of the club for their opinions.

Special Events

Special events may be brought up by anyone during our announcements portion of our meetings.  Attendance is never mandatory but strongly encouraged to any special event.

Lack of Space

In the event that we cannot find useful space through Central Reservations, alternative arrangements are made (e.g., outdoor class).

Duties

Duties are typically volunteered for by members.  If no one volunteers, and a task is not particularly onerous, the duty may be assigned to anyone with enough experience to handle the task appropriately.

Meaning of Belt Colors

1st Gup White
Signifies innocence, as that of a beginning student who has no
previous knowledge of Taekwon-Do.
2nd Gup Yellow
Signifies the Earth from which a plant sprouts and takes root
as Taekwon-Do foundation is being laid.
3rd Gup
4th Gup
Green
Signifies the growth as the Taekwon-Do skills begins to develop
like the green of a young plant.
5th Gup
6th Gup
Blue
Signifies the Heaven, towards which the plant matures into a
towering tree as training in Taekwon-Do progresses.
7th Gup
8th Gup
9th Gup
Red
Signifies danger, cautioning the student to excersise control and
warning the opponent to stay away.
1st Dan+ Black
Opposite of white, therefore, signifying the maturity and proficiency
in Taekwon-Do. It also indicates the wearer’s imperviousness to
darkness and fear.

Techniques required for belt level

Rank Stances Hand Techniques Blocks Foot Techniques Sparring Forms
new student front middle punch low front Chun Gi
back high punch high inside swing
cat low punch outer palm outside swing
ready front punch inner palm side
sitting roundhouse
Rank Stances Hand Techniques Blocks Foot Techniques Sparring Forms
white fighting back punch knife hand axe 3 steps: 1-4 Chun Gi
twist punch double outer palm sliding side Tan Gun
jab double outer knife sliding roundhouse
single knife hand chop double knife hand sliding axe
reverse knife hand chop double low knife hand sliding inside swing
palm strike single outer knife hand jump front
jump axe
Rank Stances Hand Techniques Blocks Foot Techniques Sparring Forms
yellow spear finger front back 1 steps: 1-4 Do San
horizontal backfist double inner palm hook Suh Kang Il
alternating back
back kick forward
sliding hook
front side
front round
Rank Stances Hand Techniques Blocks Foot Techniques Sparring Forms
green Won Hyo ready ridge hand skip-in side 3 steps: 5-7 Won Hyo
lunge punch skip-in round 1 steps: 5-7
vertical backfist jump side
jump round
double round
double side
Rank Stances Hand Techniques Blocks Foot Techniques Sparring Forms
high green sweep 1 steps: 7-10 Yul Gok
jump back
jump hook
flying side
front hook
jump 180 front (+rev)
Rank Stances Hand Techniques Blocks Foot Techniques Sparring Forms
blue Choon Gun ready high belt strike with punch high cross jump turn back 3 steps reverse: 1-7 Choon Gun
high belt strick with chop low cross jump turn hook
hook punch (choon gun) reverse roundhouse
hammer fist jump 180 round (+rev)
Rank Stances Hand Techniques Blocks Foot Techniques Sparring Forms
high blue Hwa-rang ready double lower inner palm jump turn inside swing 1 steps reverse: 1-10 Toi Gye
x block jump turn outside swing Hwa-rang
mountain jump 180 side (+rev)
Rank Stances Hand Techniques Blocks Foot Techniques Sparring Forms
red tornado HapKiDo: 1-5 Suh Kang Ei
jump double front
double front
Rank Stances Hand Techniques Blocks Foot Techniques Sparring Forms
high red triple front HapKiDo: 6-10 Choong Moo
split
jump double round

Notes on Injury

o Warm up before stretching. Stretching prior to warming up can potentially cause injury.

o Land softly and cautiously when doing jump kicks on hard surfaces. Land on the ball of foot to use it as a shock absorber instead of landing hard on the heel or sole of the foot, which might cause a hard impact on the joints.

o Listen to pain. There is a difference from small bumps/bruises and discomfort vs. real pain (indicating tissue damage) which is a signal that you should stop.

o Focus on good technique – bend toes back on front kick, fingers together tight with knife hand blocks, turn bottom foot with kicks, land soft on jump kicks. Etc. Situps – keep butt on ground, leg-lifts – keep a slight bend in the knees.

o Wear pads and protective gear when sparring.

o Practice control – Do not throw a kick or punch if you don’t know where it is going.

o Listen to your body and know your limits. Take care of yourself. Get necessary rest and recuperation time. Avoid overtraining which can cause fatigue, decreased immune system functioning, and decreased performance.

o Try to strengthen areas that may be weak and creating an imbalance. We do hundreds of sit ups and crunches, but very few low back exercises which can create a postural imbalance and result in back injury and pain. Shoulder issues may requires some strengthening exercises deep down at the rotator cuff (shoulder rotations).

o Stay focused. Injuries often occur when we are not paying attention to our surroundings. Distractions or playing around during sparring can easily lead to an injury. Pay attention to the floor surface, the people near you, and the immediate area around you.

o Do not practice techniques you have not been formally taught.

o Communicate with partners. Whether stretching, sparring, or hitting targets, can help avoid confusion and possible injury.

o Do not keep stretching an injured area. A torn/stretched muscle, tendon, or ligament will only be made worse.

o RICE (Rest, Ice, Compression, Elevation) immediately to reduce swelling. (Ice especially during the first 24-48 hours of an injury. Invest in a reusable ice pack and heat pad). Need to get swelling down early to help injury heal faster. You can use heat or cold after the 2nd day, but only cold at first.

o Stay off of it. It is tempting to use the body part at half power/half speed early on during your recovery, but you might just be prolonging your recovery time.

o Find alternatives to training the injured area to keep in shape. Injured hand – work on lower body conditioning, kicks, footwork, bagwork, etc. Try no hands sparring matches. Injured foot – work on ab conditioning, push ups, punches, blocks, wrist locks, bagwork, groundfighting, weapon training, swimming, forms in a pool. Back – wrist/forearm conditioning, biceps/triceps, light stretching, kicks in hot tub, half speed forms w/o kicks, dynamic tension exercises. Try improving strength through weight training or work on improving flexibility of non-injured areas. Think about ways to work on balance, power, or speed. If you have a hurt arm or leg, work on improving the ability of the good arm or leg.

o Even after you’ve healed take your time returning back to your normal routine. Make a schedule; basic kicks, no contact sparring, jump kicks later, etc.)

o Be patient and don’t get frustrated. You need to remember that TKD is a lifelong pursuit. There is no hurry. Get in the mindset to get healthy first, and then return to training: TKD will still be there for you.

o Try to keep a positive attitude toward the healing process. Look at it as a challenge or a learning experience instead of an obstacle. For example, when my foot was broken I concentrated on using my crutches as much as possible to challenge myself and also get an arm workout.

o Don’t listen to horror stories from people who might discourage you. When you tell someone you got an injury, many people will tell you to stop working out or doing tae kwon do. Stay focused and optimistic and believe in the power of your mind for healing. Visualize getting better.

o Continue to work on the mental part of techniques. Even if you can’t execute the physical techniques, work through the forms and 3/1 steps to keep the movements fresh in your mind.

o Realize when you return that even if the wounds have healed, psychologically you may still have to learn to trust that another injury won’t occur. You may be timid or overly cautious which may throw off your concentration and create a self-fulfilling prophecy in which you end up causing an injury. Take your time to regain your confidence and learn to trust yourself again.

o Getting an injury can completely drain a martial artist’s spirit, especially in the case of a reoccurring injury or one that may substantially limit their abilities in the future. Even though we train with the mindset of never giving up, it is easy to get bitter or frustrated and consider whether or not it is worth continuing an activity that results in repetitive or serious injuries. Feelings of frustration, anger, weakness, isolation, sadness, despair, and even embarrassment are all possible emotions that we may have to cope with during the course of the healing process. Take the time to acknowledge the emotional depth of your injury and attempt to understand its impact on you. Your recovery is not just one of physical healing, but also one of psychological and emotional healing as well.

o When my back got really bad the first time, I finally had to take 3 months off. It was hard not to be able to kick, punch, block, spar, or even do basic movements. Little by little though, I found ways to keep my spirit high.

o I used the injury as an opportunity to let my students lead class, which allowed them to gain experience.

o I tried to refine my teaching techniques and learned how to better describe the techniques since I couldn’t physically demonstrate them.

o I was able to take a better look at my students and apply a critical eye to their techniques.

o I also tried to inject more spirit into the class by researching and adding new training drills and techniques to the class. I focused on challenging my students to try hard even though I couldn’t.

o I found difficult exercises that I could while everyone else was doing the warm-ups so that I could stay active and work on some type of physical conditioning.

o I sought out martial arts books on training and philosophy and wrote down ideas in a journal.

o I wrote down goals and lists of exercises in my journal to stay inspired during the injury.

o Learn humility. You are not indestructible or invincible. When you are young, anything seems possible. As you age, you come to the realization that there are some limitations and declines in your physical abilities and functioning. This doesn’t mean that you quit training or trying advanced techniques, it means that you learn to be smarter about your training and making decisions that will keep you practicing over a lifetime.

o For example, instead of pushing past an obvious injury out of ego or machismo, recognizing that you need to take care of that injury so you will quickly heal and be able to practice again.

o Don’t view it as downtime, view it as a chance to experiment and grow as a martial artist. When I get an injury these days, I start making a battle plan for healing, training around the injury, and then rehabilitating it. I start browsing through my martial arts library for books to read or re-read and I get psyched up for all the new things I plan to do once I recover. Use this time to teach yourself a new weapon, learn some wrist locks, grappling or groundfighting techniques, or learn some techniques from another martial arts style. During my back injury I took the opportunity during my recover to take tai chi classes for almost a year which was therapeutic, kept me involved in martial arts activity, and taught me greater dimensions of martial arts than I previously had experienced. Maybe read up on self-defense and prepare a self-defense course that you plan to teach when you fully recover.

o Use this experience to teach others. My back, knee, shoulder and foot injuries all gave me the chance to learn about how to treat and rehab these problems. Now I can recognize these injuries in my students and give them advice on how to cope with it, both mentally and physically. Just like any other difficulty, injuries provide an opportunity to learn and can be a valuable experience.

o Learn about yourself. Injuries provide a chance for self-exploration. You may learn a lot about your motivation, spirit, patience, perseverance, attitude, discipline, and reasons you continue to practice TKD. If you recover from the injury and you are still motivated to keep training, I guarantee you will gain something positive from the experience.

o Learn how to work around an injury for self-defense purposes. In a fight, you may be injured and may not be able to function at full capacity, but you may still need to defend yourself. If you have a hurt arm, work on sparring with that arm behind your back. If you have a hurt leg, practice blocks and strikes that you can do while supporting yourself on your good leg. Think about how you can use your shoulder or leg to block if your arm is damaged.