Tag: flexibility

5 ways to improve your kicking techniques in Taekwondo

Taekwondo is a martial art known for its impressive kicking techniques. Fast and complicated kicks are a part of every Taekwondo demonstration, and kicking techniques usually score higher in sparring competitions.

Performing kicking techniques well requires excellent balance, flexibility, strength, and precision. These are not physical characteristics that most people have naturally, so it takes a long time and a lot of effort to learn how to perform kicking techniques well. It also requires good training methods, and so here are five ways that you can improve your kicking techniques.

1. Practise regularly and often

This shouldn’t come as much of a surprise. The best way to improve your balance, flexibility, and strength for kicking techniques is to simply practise the techniques often. I have often found that a good time to practise kicking techniques is just before a regular training session. I often spend the 10 minutes before a class starts practising kicking techniques. If you do two or three training sessions a week, and practise kicking before each one, your flexibility and balance will steadily improve.

Similarly, I find that certain routines of kicking techniques work better than others. I find that the best routines gradually increase the difficulty of the kicks, and also don’t jump from one muscle group to another. The routine I often use is:

  • front rising kicks
  • front snapping kicks
  • inward crescent kicks
  • outward crescent kicks
  • side kicks
  • turning kicks
  • rising side kicks
  • reverse turning kicks

After that you can do any other kicks you like in any order. I tend to do about 20 of each kick before moving onto the next one. That might seem like quite a lot of kicks in total, but you don’t have to do the full list each time – I often just do down to turning kicks.

2. Stance holding

This is actually one of my favourite training activities, though I can imagine most people would find it boring. It’s quite simple: just choose a stance, perform it well, and then hold it for a certain amount of time – often 1 – 2 minutes.

That might sound easy – and for a walking stance it is – but for a low sitting stance (or the most difficult one – a low fixed stance) it’s harder. Doing this activity for certain stances helps improve your balance – in particular sitting stance, bending stance, and one-leg stance. This in turn helps to improve your kicking techniques.

When you start, you might only hold a stance for 1 or 1 ½ minutes, but over time, that will get easier, so increase the length of time you hold the stance for to 2 minutes, 2 ½ minutes, and so on.

3. Basic jumping

The most difficult kicks to perform in Taekwondo are jumping kicks. One of the brilliant things about Changheon-yu Taekwondo, and the patterns that Choi Hong-hi designed, is that the training for jumping kicks is partially built into the patterns. The first jumping kick in the Changheon-yu patterns appears in the black-stripe pattern Chungmu, and then the next ones appear in Gwanggae and Gyebaek. But also in Chungmu is a move consisting of a 360-degree jump and spin on the spot. This technique is just one of several fairly basic jumps that are good for improving your jumping kicks.

The basic jumps are:

  • ‘l’ stance, jumping on the spot and landing in the same stance
  • ‘l’ stance, jumping on the spot and changing from a left to a right stance (or a right to a left)
  • ‘l’ stance, jumping on the spot and turning to face the opposite direction, landing in the same stance (180-degree turn)
  • the same as the above, but spinning in the opposite direction
  • ‘l’ stance, jumping on the spot and spinning 360 degrees in the air, landing in the same stance in the same direction
  • the same as the above, but spinning in the opposite direction

If you’re just starting out at learning jumping kicks (or you are an instructor looking for some basic jumping technique exercises to give your students) these exercises are excellent for improving your balance through a jump. They get you used to landing correctly after having jumped and spun in the air.

4. Slow kicks

This is probably the most effective method for improving your kicks. Try performing kicking techniques much more slowly than usual, holding each of the important positions of the kick. For example, if you were doing a side kick, first bring the foot up next to the opposite knee, then hold for 5 seconds, then lift the foot up so that it is at the height of the kick, but the knee is still pulled in, then hold for 5 seconds. Over 5 seconds, extend the leg to the position of the side kick, then once the leg is fully extended, hold it in position for 5 seconds. Then over another 5 seconds, lower the foot again.

As you get better at the exercise, increase the amount of time you hold each position for.

This technique is excellent for improving your balance, strength, and the precision of your kicks. It’s probably the most effective method for doing so, but you have to do it often – probably at least twice a week – with a wide range of different kicking techniques.

5. Foot shape exercises

A lot of students find it difficult to get the right foot shape for different kicks. A side kick is usually performed with the foot-sword, thus the foot-sword must be pushed forward (so that you don’t hit your opponent with the sole of your foot). A front snapping kick is usually performed with the ball of the foot, thus the toes must be pulled back.

Practise moving your feet into these different shapes – practise pulling the toes back or pushing the foot-sword forwards. This is an excellent exercise because you can do it even just while lying down watching television.

Why do we practise forms in Taekwondo?

Forms are practised in all styles of Taekwondo, and they are practised by students of all grades and degrees. Clearly they are central to Taekwondo training. Some people (like myself) like forms, and like practising them, but a number of people dislike forms. I’ve met a number of people over the time I’ve been training in Taekwondo who strongly dislike forms, and who vastly prefer to do other kinds of training such as sparring and self-defence training, and who wonder why we train in forms at all in Taekwondo. It is to those people that this post is written – I aim to show that even if you don’t like forms, there are good reasons why they’re such a big part of Taekwondo.

1. Body Control

This, I think, is THE most important reason to practise forms. Body control is just the ability to move your body into a specific position and know, without looking to check, that your body is in the correct position. It’s the ability to perform a punch and to know that your wrist is straight and that the opposite hand is on your waist without having to look to check, or without having an instructor come along and adjust the position.

This might sound like a very basic ability – and it is – but a lot of people, when they first start training in martial arts, do not have this ability. This is especially true with older students (30 years and older), who – if they have never done any physical activity that requires precise movements of the body, such as martial arts or dance – will have become used to a certain way of moving. When they first start training in martial arts they have to unlearn the way they have learnt to move over the first few decades of their life.

Forms are excellent for teaching body control, because they are a choreographed sequence of movements, and they should be performed in a very precise way. Importantly, the transitions between movements in forms are very specific – you have to move a specific foot, you have to turn a specific direction, you have to start the next technique at the correct point, and you have to maintain balance throughout. All of this forces you to think about how you are moving, and this is how forms train you in body control.

(This point isn’t so relevant if you’ve been training in Taekwondo or another martial art for several years. After a few years of training, you will have learnt body control, and it’s not an ability you will forget quickly. However, for beginners, learning body control, and hence practising forms, is essential.)

2. Competitions

Some people dislike the ‘sport’ side of Taekwondo: the style of fighting that’s used for competition sparring – which is often criticised as unrealistic – and the performance of forms. However, Taekwondo practitioners want to be able to compete, so there should be a part of Taekwondo which allows them to do that (even if it doesn’t completely emulate a real fight).

Forms are an excellent way of judging a Taekwondo practitioner’s ability. They are a test of balance, flexibility, and just the ability to accurately perform any given technique. Since everyone in a given style of Taekwondo will learn the same forms, they are a standardised way to compare the abilities of a group of practitioners. Indeed, so useful are forms for competitions, Kukki-won created a set of 10 new forms specifically to be used in competitions.

3. Forms are the lexicon of a martial art

This is another very important reason for practising forms. The forms of a particular style of a martial art contain all of the techniques that are part of that martial art. They are a dictionary of techniques – if you learn all of the forms, then you have learnt all of the techniques taught in that martial art.

This idea is arguably somewhat undermined by the fact that people like Choi Hong-hi and Hwang Ki wrote encyclopaedias for their styles of Taekwondo, and those encyclopaedias are far more detailed and specific than the forms are. Nevertheless, it is still the tradition, in the martial arts that are related to Karate, that each generation of students teaches forms to the next generation, and that knowledge is passed down through those forms, which encapsulate all of the knowledge of that style. Forms form a kind of ‘oral history’ – a ‘choreographic history’ or a ‘choreographic lexicon’ – and passing that from one generation to the next is part of the traditions of Taekwondo.

4. Fitness

Forms are not performed particularly fast, but practising them does improve your fitness. Forms often involve performing low stances and various different kicks, which improve your flexibility and strength. They often also involve one-leg stances, which together with any high kicking techniques improve your balance.

One could argue that there are plenty of general exercises you could do to improve these aspects of fitness, but forms do all of them at the same time. Forms are excellent for improving your general fitness.

Forms do not teach you how to win a fight, but they’re not supposed to. They’re supposed to be a foundation of training from which other forms of training – free sparring, self-defence training – develop.

What is the best age to start Taekwondo?

This article is going to look more at younger age ranges – i.e., for young children, what is the best age to start training in Taekwondo?

For a number of years I taught junior Taekwondo classes. I mainly taught 7- to 12-year-olds, but occasionally also taught the 4- to 7-year-old class. I still regularly teach students aged 12 to 16.

The first thing to note is that in any of these age ranges, students are not taught ‘full’ Taekwondo – they are taught some of the aspects of Taekwondo that are appropriate to their age. ‘Full’ Taekwondo includes activities such as board breaking, joint locks, take-downs, and full-contact sparring – these activities are NOT taught to anyone under 16.

Taekwondo students aged 12 to 16 are taught forms (which are choreographed sequences of movements which have a variety of uses), general techniques in line work, some set sparring (which is a choreographed form of sparring), and some non-contact or very light contact free sparring, as well as aspects of general fitness such as flexibility exercises.

Taekwondo students aged 7 to 12 are taught a much reduced set of this. They will still learn forms and general techniques, but a much lesser variety of them. Sparring is replaced with non-contact games that use similar skills.

Considering that students in these age ranges are not taught full Taekwondo, one might ask: is there any point learning Taekwondo at this age? If you’re not going to learn ‘full’ Taekwondo until you’re 16, why not just wait until then and start at that age?

Even though under-16s do not learn some aspects of Taekwondo, there is definitely a huge advantage to starting at a younger age. Students who have been training since they were 8 generally remain better at Taekwondo than someone who started when they were 12 for several years (i.e., when both such students are 15 or 16, the one who started younger will still be a lot better).

When students start younger, they learn body co-ordination (the ability to move one’s arms and legs in a very specific way, as demonstrated by an instructor) much sooner, and this ability sticks with them for a long time. As people get older, they get used to certain ways of moving. People who start Taekwondo in their 30s or 40s often have to spend longer unlearning the way of moving that they’ve become used to, and learn to move how a Taekwondo practitioner moves. Students who start Taekwondo when they are 8 or 9 will often be very skilled black belts if they continue training in Taekwondo into their 20s and 30s.

There is a lower limit to this effect, however. Students aged 4 to 7 learn a VERY reduced set of Taekwondo-related activities. They will learn only the most basic forms, do a limited amount of line work, and will do no sparring of any kind. 4- to 7-year-olds will spend most of their time doing general, simple fitness activities, and fitness games. (At this age range, children aren’t really taught Taekwondo at all – classes that teach this age range tend to be general, martial-arts-themed, aerobic activity classes.) As such, they do not learn body co-ordination to the same extent as older students.

So I would say that students should not start training in Taekwondo younger than 7 or 8, as below that age there is little value in it. While students younger than 16 will not learn about all of the aspects of Taekwondo, they will be given a very good grounding in body control, stances, basic techniques, flexibility training, self control, and forms, which is very valuable when they are older than 16.