Warming up and Stretching

Lately we have been talking a lot about kicks that are useful in sparring. Today, we will be talking about warming up and stretching because it is very essential. Taekwondo sparring requires flexible actions of joints that may not be typical movements. An agile athletes can execute taekwondo attacks and counterattacks at a higher level of skill because the muscles and joints move smoothly. This flexibility, connected with explosive power, is vital for success in sparring match. Be careful of overstretching because muscle damage could result. As with aerobic conditioning, flexibility needs to be developed gradually to avoid injury.

Stretching raises body temperature before exercise, increasing the effectiveness of a workout while helping to protect against muscle injury. It is also important to stretch after exercise, when muscles and joints are loose, in order to improve flexibility.

Before stretching, a preparatory aerobic exercise such as jump rope, line drills, or no contact sparring should be performed. After the preparatory exercise, relax the muscles with stretching and then move on to the main practice. The main practice should begin at a simple level and progress to the more strenuous drills. Using gradual scale of exertion will help prevent injury. After finishing the main practice, cool down and stretch in order to return major muscle group to a rest state.

The video above are some stretching drills by Sang H. Kim. If your interested in learning more about taekwondo stretching you can check out the dvd below.

Cut Kick

This past couple of weeks, I have been talking about all the kicks that are most often used in sparring. I will now talk about cut kick. The cut kick is very similar to a pushing kick. The cut kick is most often used to stop an opponent's forward motion, but it also can be used as a feint motion or to stop an opponent's attack. It is a good kick to use when initiating a combination kick such as cut-back kick, cut-hook kick, cut double round kick, cut tornado kick, and so on.

The basic technique is the same as for a pushing kick, only the body doesn't have a straightforward orientation. Cut kicks don't score points and generally are not used with striking force. The cut kick is not a true kick; it it could be considered as an air kick. It is mostly used in faking an action, as in raising the leg up in a cut action, or by planting or touching the foot on the opponent before executing a combination kick. The motion of a cut kick mimics other kicks and therefore can be used to fool the opponents about your intentions. It is usually targeted at the hips, trunk ribs or face.

The video above shows how to do a 360 cut-spin hook kick. I know this kick is complex to execute but its definitely beautiful to watch. Enjoy!

Pushing Kick

The pushing kick is mainly used to stop an opponent's forward motion and create an opportunity for the next motion in the attack immediately following the kick. This kick evolved as a better solution to the snap kick. A good foot planted on the hogu could send an opponent reeling.

I personally like to use a push kick as a counter move against a back kick, spin hook kick or a 360 round kick.

Good Luck

Good luck to all the taekwondo fighters that are participating at the US nationals and Jr. Olympics that is happening in Orlando, Florida this coming June 29 - July 4, 2010.

Good luck to all my classmates at Oahu Taekwondo Center that are fighting. Bring home the Gold.

Injury Prevention

Those who participate in any type of sports are at risks of injury during practice and games. Even the most careful athletes are in danger of injury. Light injury can be treated through physical therapy or rehabilitation but there is always a high probability of injury. Athletes should try to minimize the risk of injury as much as possible.

Taekwondo demands the use of the entire body, especially the hands and feet. External contusion (bruises) occur frequently. To stay healthy, consider ways to minimize risk and prevent such injuries.

Oridinary taekwondo injuries such as sprains, and strains of the instep, toes, ankles, or knee and muscle injuries of the calf, thigh, or hamstring are often caused by poor practice or drilling habits. Injuries to the thighs, ankles, and knees may occur during practice when the drill level is increased before sufficient warm-up and stretching or when drills are unreasonably intense. Ankle and knee sprains can occur when drills grow more intense.

Poor concentration and excessive muscle tension during practice decrease flexibility. When the intensity of drills increase, the risk of injury also increase. To reduce the risks of injury, sequence practice drills from easy to more difficult and gradually increase speed from slow to hard. Physical fatigue brought on by excessive practice can also cause injury.

It is possible to reduce the risk of injury by promoting flexibility through ample stretching and preparatory drills. Advance from easier to more difficult drills, gradually increasing the level of intensity. Master the basic techniques and use the correct motions and stances. By mastering precise offensive and defensive techniques, you will minimize your injury.

Jump Spinning Kick

The jump spinning hook kick is an awesome kick and is mostly used for counterattacks. The technique for the jump spinning hook kick is the same as the jump back kick except the striking leg doesn't go straight back. Instead, the striking leg hooks for a sweeping strike.

Jump Back Kick

The jump back kick is the same as the back kick, except the kick is initiated from the stationary position without the placing of the pivot foot. The jump back kick is used about 70 percent of the time in sparring in either attack or counterattack. The jump back kick is a high-scoring kick.

The jump back kick is executed in as you jump and must be performed extremely quick if it is to be effective. The turning of the torso telegraphs your intentions. The opponent shouldn't have time to react or you will find that you are an open target.

360 Round Kick

This kick is called 360 round kick, tornado kick, or whirl kick. For this kick, you would actually be turning 180 degrees (Including the rechambering of the leg after the kick). This technique will take you in to full circle after the move is completed (hence the name 360).

Switch your body position 180 degrees by turning clockwise while moving step forward. At the same time, pivot your supporting leg and rotate your head to view your target over your shoulder. Bring the rear leg around in a half a circle with a slight jump. Replace the front foot, either in the same position or slightly forward if you need to close the gap. The jump helps you launch the front foot in a round kick. Although jumping is mostly used for the round kicks, it can be incorporated into other kicks such as axe kick or pushing kicks.

This same kick can also be execute without a jump, essentially leaving your feet on the floor as you rotate your body. Note to always keep your knees flexed and quickly rechamber the kick. At this point you will have come full cicle (360 degrees).

Double Kicks

The double round kick can be used for short or long range targets. The rear leg comes forward, moving in front of the front foot, and lands on the imaginary box. Slightly jump of the front foot, elevating the bent leg in a 30-degree plane. At the same time, the supporting foot pivots slightly to turn the torso and roll the hip forward. Lean the torso back slightly and balance the supporting leg, keeping the knee flexed. You can also use a fast kick. If your opponent retreats, don't lean back; this will shorten your reach. Maintain your forward motion with the torso upright until you close the distance, then lean back at the last moment.

When combining kicks, the first kick is usually a faking motion while the second kick the point strike. Do not rechamber the leg on the floor after the first kick, rather, keep the kicking leg in the air.

Visualization

Actors memorize a script so that they can recapture in thier mind the scenes required for that role. In the same way, athletes can mentally experience a successful match well in advance of the actual match.

Athletes with more experience and skill enjoy greater success with imagery that athletes with little experience from which to draw. Athletes who train diligently and compete regularly in local matches are better equipped psychologically and physically to complete in matches that count.

When mentally training for a specific match, you need to know certain information, such as the size of the competition, the location, the competitors, and the time of the match. Once you have this information, imagery can be included as part of your psychological preparation.

During visualization, you experience the style of the opponent by mentally participating in the match. Mentally preparing to react to different styles of attack and defense, prepare for counter attacks and defense, or think about what to do when you are close to losing the match and there are only 30 seconds left. Recapture the situation in your mind and work through it.

This forethought and familiarization will prepare you to control the situation in a real match. Improving your ability to cope with difficult situations will help you relax and heighten your concentration. The mental transfer of skills in visualization builds confidence and enables correct judgment in difficult situation.

Hogu Drills

When doing hogu drills, the focus is target accurary. This drills helps you learn to feel the power of contact. It allows you to work on your follow-through, distance control, gross motor coordination, balance, weight shifts, and footwork. Additional kicks such as axe kicks, pushing kicks, jump back kicks, hook kicks and 360 round house kick, could also be incorporated in the hogu drills. The drill will help you experience the sensation of contact and use that knowledge to develop footwork, balance, speed and power.

Footwork

Steps are used to feint motion, adjust balance, and execute combination of kicks. By taking preemptive steps, you may be able to block or disrupt your opponent's attack and gain the upper hand. Steps also create time for you to analyze your opponent's movements. Well-timed steps will help you carry out effective attacks and defense.

The 4 major steps are step in place, steps forward, steps to the side or steps back. These techniques offer full range of strategies to accommodate any kind of fighting style.

• Steps in place are steps in which the body does not move forward, to side or the the back. These steps may help you change your position from open to close stance, confuse the opponent, elicit response or step for a spin hook kick or back kick.In each case, bounding in place, switching feet or switching feet with scissor action are accomplished without changing position in the mat. 
• Steps forward  are steps where you move forward. These steps are considered attacking steps. There are six different forward steps such as forward shuffle step, rear leg skip step, fast kick step, one step forward, running step and 180-degree turn step. Each step is unique; some are subtle and others are more obvious. You can control distance, create visual confusion, or project a fake.
• Steps to the side are steps that are used as part of a counterattack when an opponent is moving forward with a fast kick, running step, or rear leg spin kick. Its a good way to fake the direction of your strike and to break rhythm of an opponents combination attack. The objective is to move 45 to 90 degree left or right in a direct sideways motion, slightly forward or slightly backward.
• Steps back are used mostly in counterattacks. first to avoid attack and then to create an opening for an attack. If your reaction is late in answer to an attack, you may want to use a backward step to gain that moment of timing for a counterattack. 

Shield Target Kicking Drills

Shield target kicking drills is used similarly as a heavy bag. It is used to improve power and accuracy of your kicks. It is mostly used in practicing back kicks and side kicks.

Attacking

Attacking techniques in taekwondo can be classified as

• single direct attacks - is used when the opponents show no reaction or is about to attack at the position where the athlete is standing
• multiple direct attacks - combines two or more movements. it is also a skillful attack.
• single indrect attacks - is a one movement attack that combines steps, footwork and feinting motions.
• multiple direct attacks - the fighter attacks with combination of two or more movements such as two or feints.

Attack and defense techniques are as numerous as any fighter's imagination. A great fighter puts together a combination attack/counterattack as they happen during a match and execute the right attack or counter attack. Majority of fighters, however, have variety of techniques to use, but they fail to put those together techniques together to score.

It is important for fighters to make accurate, fast attacks and counterattacks based on evaluation of opponents moves and link those techniques to scoring. In order to do this, they must master few skills rather that try to be skillful at many techniques. It is necessary  to develop one or two special techniques that will enable you to carry out attacks and counter attacks that are faster the opponent under any circumstances.  Even if the first attack or defense ends in failure, you should automatically link a second attack or defense. For this reason, you will need to ALOT of practice with variety of sparring partners to learn to make judgments that will prepare you for the real match.

Heavy Bag training

The heavy bag is used to practice kicking and punching with full power. In the video above, he is demonstrating drills you can use when training with a heavy bag.

Blocking and Punching

Blocking and punching are used when two opponents are close to each other. If you execute a kick but your opponent doesn't move, use a punch to budge your opponent and give yourself a chance to place a scoring kick. If your opponent is attacking and you are close, block your opponents kick and follow with a punch (cover punch) to yourself a chance to create the distance you need to execute a scoring kick.

Spin hook kick

The spin hook kick is a great kick for knockouts and is mostly used for counterattacks. The video above teaches you how to execute a spin hook kick.

Axe Kick

Tutorial on Axe Kick. This is very useful when facing an opponent who prefers to attack, the axe kick could make the difference in the match.

Mooto Basic Black V Taekwondo Uniform

Clinch Counter

A clinch can be part of sparring strategy in a variety of situations. When your opponent attacks, you can counter with a clinch. When you attack, your opponent may try to clinch. Both of you might kick at the same time and end in a clinch. Punch and combination techniques can easily disolve a clinch. Usually punching attack is used at close distances to stop forward motion or push the opponent forward to gain some space for the combination attack.

Another way to counter when you're in a clinch situation is with a crescent kick. Punch your opponent's chest then deliver a crescent kick to the head. The punch is not for scoring but rather to stop your opponent's forward motion and to create distance for the kick.