During sparring, opponents score points by using kicks and by punching the opponent's chest protector. The following is a list of some of the effective sparring techniques:   1. Round House Kick This kick is popularly used in taekwondo sparring. This is because it is powerful and very fast. In order to perform this technique, you will use the top of your foot to kick your opponent. You can do this by simply lifting your leg and kicking horizontally. This kick targets the midsection or the head. Depending on your stance, you can easily deliver this kick with your rear or front leg. There are certain variations to this kick such as jumping or spinning round house kicks.                                 2. Axe Kick The ax kick requires you to be very flexible because the technique involves lifting your foot up to your head. Once your foot is above your head, you will kick downwards on your opponent's head with the bottom of your foot or the heel. This kick should be delivered very fast. If you do it slowly, your opponent will launch a preemptive strike to defend themselves.                                 3. Spinning Back Kick This kick is a very effective counter attack technique when sparring. It is especially effective against the axe kick. When your opponent comes at you with an axe kick, you can spin to avoid his attack and strike him with a back kick. If for instance, your right leg is in front of you, you can spin and kick him with your left leg. The spin has to be counter clock wise if your right leg is the one that is in front. If it is your left leg, the spin will be clockwise. Distance and timing in the spinning back kick is what will determine how effective your kick will be.                                  4. Spinning Hook Kick This kick is often used as a follow up to the round house kick. You can kick your opponent using this kick by simply lifting up your foot and kicking them with the bottom or heel of your foot. The kick resembles the spinning back kick only this time round your leg will move in a horizontal manner.                                  5. Double Kick This is one of the deceptive techniques used in sparring. The move involves two round house kicks. Using your front leg, perform the first kick on the side of your opponent's chest protector. Follow this move with a round house kick to your opponent's chest by jumping off your other foot without putting the first foot down. The reason why this technique is effective is because your opponent will focus on your first maneuver and will not expect you to immediately perform the second move.                                   6. The Block Punch The punch can serve as a defensive block or as an offensive strike. Three motions are involved when trying to perform the block punch when you are in your standing stance. First, you will need to create a punching distance by putting your front foot forward. Secondly, you need to protect your lead leg from kicks by extending your front arm downward. Finally, you will strike a power punch with your powerful hand. These moves have to be done simultaneously. PREVIOUS PAGE  |  NEXT PAGE

Once the fighter has a general idea of their plan, the following process is necessary for them to be able to execute their plan properly:   1. How to Psychologically Formulate The Strategy The competitor has to observe their opponent's every move and collect the necessary information. For instance, when they want to do a back kick, which part of their body shifts the most? This will help you to read their next move. The competitor has to also analyze their situation appropriately and make a prompt decision. The decision should then be followed by immediate execution of the plan.   2. How To Physically execute The Strategy The competitor has to be able to change their techniques depending on the situation. They have to also conserve their energy as they execute their strategy. This involves judging whether there is a need to use excessive energy or whether it should be conserved. Next, the competitor should have appropriate timing to defend themselves or to attack their opponent. They then have to carry out their general plan and score as many points as possible in order to win.                               PREVIOUS PAGE  |  NEXT PAGE

The following are some of the elements that every competitor has to keep in mind during a taekwondo competition: 1. Every competitor is in the game to win. Therefore they have to create variations and combinations which are unique so that they can be able to score points. One thing that every competitor has to keep in mind is that the variations, combinations and techniques have to be in line with the rules of the game. The aim is to score points and not to earn penalties. 2. A typical taekwondo match usually lasts nine minutes. A fighter has to know when it is necessary to conserve their energy and when it is appropriate to use force and pressure on their opponents. 3. Feinting is a common technique used in sparring. However, the opponent has to use this technique wisely so that their opponent doesn't detect it. PREVIOUS PAGE  |  NEXT PAGE

We have looked at the importance of meditation and some of the meditation techniques used by taekwondo practitioners. However, it is important to also learn some of the useful tips that can help you to begin your meditation.   1. Your Posture Your posture has to be perfect. Your spine should be straight and your shoulders relaxed. Meditation is all about connecting the mind and the body. If your body is properly balanced, your mind will also be balanced. In order to ensure that your back is always straight all the time, just imagine that your head is touching the sky at all times.   2. Your eyes Many people find that they drift away in thought when they close their eyes. It is therefore advised that you keep your eyes open when meditating. You can simply lower your gaze. However, if you find that meditating with your eyes closed is more effective, then it is okay to close them when meditating.                                 3. Your breath Breathing is an important factor in meditation therefore you should concentrate on how you steam it in and out. You should not control it; just let it be natural. This will help you to stay in the present and not drift away.   4. Your thoughts If you find that thoughts are creeping into your mind when you are meditating, gently let them go by focusing on your breathing. If you try and block thoughts, you will become agitated. The best way to deal with thoughts is to imagine they are unwelcome visitors in your home and you are asking them to leave.   5. Your emotions If you have strong emotions in your mind, you will find it hard to get into mediation mode. This is because strong emotions will make you drift away by bringing in thoughts and stories to your mind. Emotions such as anger, fear, envy, etc. all bring stories to your mind. The best way to deal with these emotions is to focus on the feelings of the body. For instance, if you feel a tight knot in your chest that is caused by anger or betrayal, you should focus on that part of your body instead of becoming entangled in the stories. This is meant to create a flow of energy throughout your entire body and will help you to honor the emotions that you feel, instead of getting entangled in thoughts.   6. Your length If you feel you cannot do a two hour meditation, then you should not do it. The amount of time that you take to meditate should be within your own comfort zone. If you feel like ten minutes is enough then this is what you should do.   7. Your silence Some people prefer to listen to "meditation music" while others prefer complete silence. Some people believe that silence has healing power. When you sit in silence, you will be able to focus on what your mind is doing. It gives you inner peace and lets your mind rest. PREVIOUS PAGE  |  NEXT PAGE

In order for a practitioner to reach their full potential, they have to be able to know a few techniques that they can use to reach it. The following are some of the techniques that they can use:   1. Sitting posture The Tai Chi method of meditation involves a number of sitting postures. The aim of these different postures is to be able to maintain the energy flow in the body and also to be able to align the body. The Shuang-pan position is an example of one of the sitting positions used in Tai Chi. This position is performed by sitting down on the ground and crossing the legs. The alternate feet should rest on your thighs while placing both your palms on the soles of your feet. Your shoulders should be dropped with your back straight up. If you feel sitting on the ground is a bit uncomfortable, you can use a pillow. This position allows you to be able to complete the connection of pathways of chi to your body.                                 2. The standing posture This is another technique for meditation in taekwondo. It is a very popular way of helping one to centre and ground the self. An example of this kind of meditation would be the Wu Ji posture. This posture will require you to stand with your feet shoulder width apart and your toes pointing straight ahead. Your knees should also be slightly bent and relaxed. Instead of collapsing your knees inward, push them slightly outward. With your hands hanging loosely at the sides, let your shoulders drop and straighten your back. Close your eyes and breathe in through your nose, slowly and deeply.                                 3. Breathing Breathing is a very essential part of martial arts, including taekwondo. It is used to give the practitioners full benefits of every meditation posture. The breathing technique incorporates abdominal exhalation. Exhalation periods usually lasts longer than inhalation ones. The purpose of this kind of breathing is to circulate energy throughout your body. Experts believe that energy is meant to flow in a circular manner throughout your body. That is, it should flow from the top of your head, to the soles of your feet and back to your head. The excess energy is stored below your navel. This breathing meditation also encourages the students to focus on circulating their energy throughout their body and also to feel it as it moves through the body.                                 4. Discipline and self control meditation Meditation in taekwondo also helps the mind to get rid of negative energy and thoughts that might thwart the chances of you winning a match. This kind of meditation helps the student to become aware of negative energy within the mind such as envy or anger. This kind of observation is also good in helping the student to become more disciplined and focused. Practitioners use this technique by concentrating on thoughts which are immovable and breathing in deeply while sitting or standing.                                   5. No mind This is a method of meditation where the practitioner perceives there is no opponent. Instead, they focus on themselves as the opponent and try to perceive which moves are going to be made even before they are. This kind of meditation is known as Bunkai. It is part of the Zen meditation techniques which involve emptying the mind of any thoughts. It is the kind of meditation used by practitioners to achieve discipline and patience.                                 PREVIOUS PAGE  |  NEXT PAGE

There are many reasons as to why relaxation and meditation is used in taekwondo. However, many experts believe that this particular martial art does not really emphasize the use of meditation and relaxation. Regardless of the belief, the following are some of the reasons as to why relaxation and meditation is important in taekwondo:   1. It helps to improve sleep patterns Taekwondo involves a lot of physical activity. Students have to learn how to spar; they have to do strength training, among other things. Health experts believe that the brain is more active at night after an intense physical activity during the day. This might interfere with sleeping patterns and result in the student being moody and emotional the following day. Through meditation and relaxation, the student is able to relax the mind and have peaceful, regular sleep patterns.                                 2. Improves performance When preparing for a fight, the fighter has to be able to make clear judgment of their opponent without being guided by emotions. Taekwondo requires the fighter to respond quickly to their opponents attack or defense without wasting too much time. Through meditation and relaxation, the fighter is able to make correct judgments and improve their overall performance in the tournaments.   3. It helps in training In taekwondo there are many different patterns to learn and mastering them is not easy. It takes time and constant practice to be able to master each pattern. Many students may find themselves getting frustrated as they advance from one level to the next because the patterns become more complicated and difficult to properly execute. Frustration usually evokes our minds to "give up". With a relaxed and calm mind, a student will be able to practice, without giving up, until they can be able to perfect their technique.   4. Helps to deal with pain Pain is another factor that taekwondo students have to deal with. The pain of strength training, the pain of being hit, etc. are all some of the things that a taekwondo practitioner may face every day when they are training. Students are expected to work past the pain and maintain a conscious calculating mind. This is not something that is easy to achieve but with time, it becomes easy. PREVIOUS PAGE  |  NEXT PAGE

Introduction to Relaxation and Meditation In Taekwondo Relaxation and meditation in taekwondo helps us to improve our mental well being and to gain control over our stress levels. As mentioned earlier in the previous chapters, taekwondo borrows some techniques from other martial arts. For instance, it was discussed that some of the techniques used in self defense training may be borrowed from other kinds of martial arts such as Kung-Fu, Karate, etc.   Similarly, there are some mediation techniques which are common among martial arts practitioners. For instance, practitioners may choose to use tai chi, which is a form of meditation for Chinese martial arts. Regardless of which kind of meditation technique that a taekwondo practitioner chooses, each one of them has a significant role.                               PREVIOUS PAGE  |  NEXT PAGE

Patterns, also known as forms, form the basic foundation of taekwondo. The patterns in ITF are different from those in WTF but they all have a significant purpose in taekwondo training. The following are some of the reasons as to why learning patterns is important.   1. It provides a foundation for advancement Several concepts and techniques are learned during the beginning of the art. Patterns such as Chon-ji in ITF stress the development of basic movements such as outward and inward blocks, low blocks, reverse punches, etc. This is basically a foundation where other advanced techniques will be based upon.                                  2. It creates body awareness All forms in taekwondo as well as in other martial arts emphasize awareness of the body and precision. Techniques would have no value if they did not have precision. Practice gives the students the chance to practice on precision which is the most important aspect.   3. It helps to develop controlled breathing During form training, students are able to learn about breathing techniques. Proper breathing enhances the lung capacity and contributes positively to their overall health.   4. It helps to reduce stress and helps one to relax All forms in taekwondo help the practitioners to relax by providing them with meditation sessions. This helps to reduce anxiety and stress which may come about as a result of frustration and pressure to learn the various patterns. PREVIOUS PAGE  |  NEXT PAGE

I.T.F has 24 patterns which represent 24 hours of the day. The names in these patterns usually refer to people in Korean history or to significant events in Korean history. The following are some of the patterns used in I.T.F.   1. Chon-Ji Tul This form means heaven and earth. It is interpreted as being the beginning of the world or as being the creation of the world. This therefore is the first pattern that a beginner learns in I.T.F.                                      2. Dan-Gul Tul This is a form that was named after the founder of Korea in 2333 B.C. His name was Holy Dan Gun.                                        3. Do-San Tul Ahn Chang Ho (1876-1938), is the pseudonym to Do-San. The 24 movements involved in this form are a representation of his entire life which he dedicated to independence movement in Korea as well as furthering education in the country.                                     4. Won-Hyo Tul This form is named after the Won-Hyo, the monk that introduced Buddhism to the Silla Dynasty in 686 AD.                                      5. Yul-Gok Tul Yul-Gok is the alias for Yi I, a great philosopher. He was also given the nickname "Confucius of Korea". The 38 movements involved in this form are a representation of his birth place.                                       6. Joon-Gun Tul This Pattern consists of 32 movements. This pattern is named after Ahn Joong Gun who is believed to have assassinated the first Japanese governor Hiro Bumi Ito. The 32 movements in this pattern represent the years that Joong Gun lived before he was executed in 1910 at Lui-Shing prison.                                       7. Toi-Gye Tul This pattern consists of 37 movements. It is named after the great neo-Confucian scholar, Yi Hwang. The movements represent where he was born.                                     PREVIOUS PAGE  |  NEXT PAGE

Introduction To Patterns Patterns form a very important aspect of taekwondo training. In taekwondo, Poomses is another word for patterns or forms in WTF. A set pattern is composed of a series of defensive and attacking movements performed by students on their imaginary opponents. Through the practice of patterns, students are able to learn the various techniques in taekwondo and how to apply them. Patterns have a variety of roles in taekwondo which are all essential to the taekwondo student.   What Are Some Of The Patterns Used In W.T.F? W.T.F uses Poomsaes as patterns. Poomsaes originally came from a Chinese oracle known as I Ching. The I Ching consists of 64 hexagrams. The following are some of the Poomsaes in W.T.F and their meanings:   1. Taegeuk 1 (II Jang) This is the beginning of all Poomsaes and should be performed with the greatness of heaven.                                2. Taegeuk 2 (Ee Jang) This pattern represents the lake. Every lake has its own mysteries and treasures. The movements in these patterns should be performed with the students knowing that every man has their limitations. However, these limitations can easily be overcome. Once a person overcomes their limitations, they can enjoy that joyous feeling that they are in control of their own future.                                 3. Taegeuk 3 (Sam Jang) This pattern symbolizes fire. This is because fire has plenty of energy. Since time immemorial, fire has had a great impact on man by helping him to cook and to scare away wild animals. However, it has also brought with it catastrophes. This pattern should therefore be performed following a certain rhythm with few outbursts of energy.                                  4. Taegeuk 4 (Sah Jang) This pattern symbolizes thunder. The earth absorbs thunder that comes from the sky. Thunder, as we all know, is a very powerful force of nature and therefore, this pattern should be performed with this in mind.                                   5. Taegeuk 5 (Oh Jang) This form represents the wind. The wind is also another powerful force of nature and can sometimes be distrustful. The wind has been known to become so furious that it destroys everything in its path while at other times it has been known to be gentle. This form should be performed with this in mind. The students have to know how to be gentle and how to cause mass destruction with just a single movement.                                    6. Taegeuk 6 (Yook Jang) This form represents water; yet another powerful force of nature. Water has been known to move mountains. The movements in this form should be performed like water does. At one time water stands still while at other times it thrives like a river.                                     7. Taegeuk 7 (Chil Jang) This form represents the mountain. Regardless of the size, mountains will always look majestic. Thus when students perform the movements in this form, they should keep in mind that the movements have to be majestic and need to be praised.                                     8. Taegeuk 8 (Pal Jang) This form represents the earth. Yin is the trigram that is associated with this form. There is still some light even in darkness. Students performing this movements should know that it is the last of the Taegeuk.                                     9. Poomsae Koryo The name Koryo, represents an old Korean dynasty. The people of the Korean dynasty defeated the Mongolians during the Koryo period. The spirit of the Koryo people is reflected in the maneuvers associated with the Poomse Koryo. The movements in this form should reflect the strength and the energy that was used to control the Mongols.                                      10. Poomsae Keumgang Keumgang means diamond. The movements in this form should be as beautiful as the diamond and the Korean mountain (Keumgang-San).                                     PREVIOUS PAGE  |  NEXT PAGE