Drexel Tae Kwon Do
Regular Workout
Warmups
Class starts
with 5 minutes of running – led by a senior student, the class changes
direction half way through run
After the
"run" we perform some basic stretches. The run and stretching
increases blood flow, elasticity of the muscles, ligaments and tendons.
This will help prevent injuries and improve the speed and strength of strikes.
Calisthenics such as sit ups, push ups, etc. may also be
done at this point.
Basics
Basics are
attack and block techniques that are rudimentary to Tae Kwon Do. Each technique
is practiced by students taking a sequence of steps forward and performing
punches, blocks, or kicks with each step. It is difficult to master Basics, for
you can always go faster, and demonstrate more power and focus as you maintain
balance in delivery. In fact, Speed, power, focus, balance and control are
indeed the five tenets of Tae Kwon Do.
As students
advance, basics are done backwards and in various combinations. Additional
basic techniques and combinations are added to a students repertoire as they
progress, however, the fundamental basics, are practiced by all students, every
workout.
1. Middle Target
Punch
2. Upper Target
Punch
3. Rising Block
4. Double Arm Block
5. Single Arm
Block
6. Front Stretch
7. Front Kick
8. Side Stretch
9. Side Kick
10. Knife Hand
Block
11. Knife Hand
Attack
12. Round House
Kick
13. Front Kick -
Side Kick (combination)
14. Reverse Punch
15. Six Step
Forms
Forms (Katas) are choreographed
movements integrating the techniques practiced in Basics. Each belt-level has
one or two Forms associated with it. Forms become more complicated as the
students go up in ranks. If a student remains true to the intent of the forms,
your hands quicken, your balance gets better, and you react to your opponents attacks more swiftly during sparring. All
techniques should be done with power and speed.
We practice all forms leading to and including the forms
designated for our belt-level. This builds stamina, but more importantly it is
intended to promote a simple idea--you must always strive to do the forms
better, regardless of the years that you have trained in Tae Kwon Do.
Required forms to achieve Black Belt:
White Belt Forms
Kuk Mu
I 20 positions / 20
seconds
Kuk Mu
II 20 positions / 20 seconds
Yellow Belt Forms
Pyong An
I 22 positions / 25 seconds
Pyong An
II 26 positions / 30 seconds
Green Belt Forms
Pyong An III 18
positions / 20 seconds
Purple Belt Forms
Pyong An
IV 21 positions / 30 seconds
Pyong An
V 21 positions / 30 seconds
Brown Belt Forms
Chul Gi
I 22 positions / 23 seconds
Pal Sek
43 positions / 45 seconds
Sparring
Free-Style Fighting as taught by the WTKDA is non-contact,
unarmed sparring. Free-style fighting offers the student unlimited
opportunities to refine self defense techniques and fighting skills. The
student must also work on self control so that adverse emotions will have
little if no effect on the ability to protect themselves
at all times.
The objective is to have full control of ones body and emotions at
all times so that all offensive attacks can be delivered with full power and
speed that can break several inches of wood, with accuracy within one inch of
the intended target. The Tae Kwon Doist may use all kicks, punches, blocks, counter attacks or any combination of such. In
football, a good defense will win many games. In Tae Kwon Do, a good defense
allows the fighter the opportunity for a counterattack to take out an opponent,
in addition to protecting themselves from the attack. Two on one and Three on one sparring may be conducted here per instructor’s
discretion.
White Belts do not participate in sparring until they develop the
appropriate skill and control.
Three Step
Sparring
Three Step Sparring is where the fundamentals of sparring are
learned. Students practice three step in pairs. The
attack stops after three punches are thrown, alternating with right, left and
right upper target punches. The three punches are countered with knife
hand blocks. Each time blocking while stepping back and
alternating sides. After the third attack and third block, the defender
steps in with a counterattack. Both the attacker and defender must execute each
technique with speed, power and focus. The more advanced the student, the
greater variety of counter attacks which may be practiced in this exercise.
Advanced belts move on to one step and alternate hand strike and countering.
Warm
Warm downs
begin with one hundred middle target punches thrown in place while in a horse
stance. Each punch is fully extended while pulling back the opposite hand with
the fist on the belt. Ten front kicks are then executed in place with the right
rear leg of a front stance, while maintaining proper balance with the front
leg. This is then followed by reversing the front stance and executing ten more
front kicks with the left rear leg. Next we move on to ten left side kicks from
a horse stance and moving across the studio. Followed by ten
right side kicks in the opposite direction.
The end of
class ends with some flexibility stretching . This is
done when the body is at its warmest. The end of a strenuous workout is an
excellent time for flexibility stretching. We conclude with deep breathing.
This is a
standard class. Advanced bag work, wood breaking, self defense techniques,
tournament preparation and belt testing are added at the instructor's
discretion.