White Belt

Session 1
Warm Up
Introduction of Taekwondo
Basic Commands
Basics of Punching
Footwork
Orientation
Session 2
Warm Up
New Kicks
Foot Work
Punching Drills
Kicking Drills
Session 3
Warm Up
New Kicks
Foot Work
Punching Drills
Kicking Drills
Session 4
Warm Up
New Kicks
Foot Work
Punching Drills
Kicking Drills
Session 5
Warm Up
Punching Drills
Foot Work
Blocking Drills
Kicking Drills
Session 6
Warm Up
Foundation Form 1
Foot Work
Blocking Drills
Kicking Drills
Session 7
Warm Up
Foundation Form 1
New Stance
Review
Kicking Drills
Session 8
Warm Up
Foundation Form 1
Review
Kicking Drills

Session 9
Warm Up
Foundation 2
Foot Work/Drills
Self Practice/Review
Kicking Drills
Session 10
Warm Up
Foot Work/Drills
Foundation 1
Foundation 2
Self Practice/Review
Kicking Drills
Session 11
Warm Up
Foot Work/Drills
Foundation 2
Self Practice/Review
Self-defense
Kicking Drills
Session 12
Warm Up
Foot Work/Drills
Foundation 1 & 2
Self Practice/Review
Self defense
Basics
Kicking Drills
Session 13
Warm Up
Foot Work/Drills
Foundation 1 & 2
Basics
Self Practice/Review
Self Defense
Kicking Drills
Session 14
Warm Up
Foot Work/Drills
Foundation 1 & 2
Basics
Self Practice/Review
Kicking Drills
Session 15
Warm Up
Foot Work/Drills
Foundation 1 & 2
Self Practice/Review
Self-Defense
Kicking Drills
Session 16
Warm Up
Self Practice/Review
Kicking Drills
-Streching, Floor excercises, Standing Exercises
-History, Origin and Organizations.
-Meaning of Charyeot, Kyungri, Joonbi and Barro
-Proper rolling of fist, Straight Middle Punch
- Proper Forward Stance and Riding Stance
-House Rules, Duties and Responsibilities

-Streching, Floor excercises, Standing Exercises

-Teaching Stretch kick & Front kick, Target Technique by using Arm Guide
- Forward Stance and Riding Stance
-Basic Punching, Introduction to Low and High Punch
- Stretch Kick and Front Kick, Check for Proper Targeting

-Streching, Floor excercises, Standing Exercises

-Out-In and In-out Kick, Floor Drills = Laydown and make Circular Motions 10 times, Wall Drills do high kn
- Forward Stance and Riding Stance
-Basic Punching, Introduction to Low and High Punch, Combination of Low, Middle and High Punch for Mu
- Stretch Kick and Front Kick, Check for Proper Targeting use Hands as Guide for Higher Kicks

-Streching, Floor Excercises, Standing Exercises

-Side Kick & 45 Kick, Pivoting/Floor Drill/Wall Practice Holding on Chair to Maintain Proper 45 kick
- Forward Stance and Riding Stance
-Basic Punching, Introduction to Low and High Punch, Combination of Low, Middle and High Punch for Mu
- Stretch Kick and Front Kick, Side Kick and 45 Kick

-Streching, Floor excercises, Standing Exercises

-Basic Punching, Introduction to Low and High Punch, Combination of Low, Middle and High Punch for Mu
- Joonbi, Forward Stance and Riding Stance = Interchanging Stances on Command
-Teaching lower block (pulling arm & blocking arm) Building blocks
- Stretch Kick and Front Kick, Side Kick and 45 Kick

-Streching, Floor excercises, Standing Exercises

-Introduction to Foundation Form 1, Steps 1-4
- Joonbi, Forward Stance and Riding Stance = Interchanging Stances on Command
-Lower Block and Upper Block =Teach Proper Excecution and Preparation for Upper Block, Pulling arm &
- Stretch Kick and Front Kick, Side Kick and 45 Kick

-Streching, Floor excercises, Standing Exercises

- Review Steps 1-4 and Teach Steps 5-8
- Teach Back Stance, Proper Feet Distance
- All Punches and Blocks from Previous Lessons
- Stretch Kick and Front Kick, Side Kick and 45 Kick

-Streching, Floor excercises, Standing Exercises

- Review Steps 1-8 and Teach Steps 8-20
-Review All Stances,Punches and Blocks from Previous Lessons
- Stretch Kick and Front Kick, Side Kick and 45 Kick

-Stretching, Floor Excercises, Standing Exercises

-Introduce Foundation 2 / teach the 1-4 countings
-Forward Stance/Back Stance, Riding Stance
-Foundation 1(with and without count)
-Front Kick,Stretch Kick,Out In/In Out Kick,45 Kick, Side Kick

-Stretching, Floor Excercises, Standing Exercises

-Forward Stance/Back Stance, Riding Stance-
-Review Foundation 1(1-20 counts)
-Teach the additional 4 counts to Complete the Foundation 2
-Foundation 2 (1-4 counts)
-Front Kick,Stretch Kick,Out In/In Out Kick,45 Kick, Side Kick

-Stretching, Floor Excercises, Standing Exercises

-Forward Stance/Back Stance, Riding Stance
-Review Foundation 2 (1-20 counts) = For Mastery
-Foundation 1(1-20 counts)
-Introduce Self-Defense, Teach Self Defense 1 and 2
-Front Kick,Stretch Kick,Out In/In Out Kick,45 Kick, Side Kick

-Stretching, Floor Excercises, Standing Exercises

-Forward Stance/Back Stance, Riding Stance
-Review foundation 1 & 2(1-20 counts)
-Self-defense 1-2
-Teach Self-Defense 3-4
-Introduce the Basic Movements that he/she will learn on the next sessions of his/her training program
-Front Kick,Stretch Kick,Out In/In Out Kick,45 Kick, Side Kick

-Stretching, Floor Excercises, Standing Exercises

-Forward Stance/Back Stance, Riding Stance
-Review Foundation 1 & 2(1-20 counts)
-Teach the Basic Preparation and Execution of Low Block, High Block and Double Arms Middle Block
-Self-Defense 3-4
-Teach Self-Defense number 5
-Front Kick,Stretch Kick,Out In/In Out Kick,45 Kick, Side Kick

-Stretching, Floor Excercises, Standing Exercises

-Forward Stance/Back Stance, Riding Stance
-Review Foundation 1 & 2(1-20 counts)
-Teach the Remaining Hand Techniques of Basic Movements = Knife Hand Middle Block, Knife Hand Blo
-Self defense 1-5
-Front Kick,Stretch Kick,Out In/In Out Kick,45 Kick, Side Kick

-Stretching, Floor Excercises, Standing Exercises

-Forward Stance/Back Stance, Riding Stance
-Review Foundation 1 & 2(1-20 counts)
The Preparation and Execution of High Block, Low Block, Double Arms Middle Block, Knife Hand Block A
Mastering the Self-Defense no. 1-5
Front Kick,Stretch Kick,Out In/In Out Kick,45 Kick, Side Kick

-Stretching, Floor Excercises, Standing Exercises

All Whitebelt kicks(Front kick,Stretch kick,Out In/In Out kick,45 Kick, Side Kick) Foundation 1 and 2(with a
Front Kick,Stretch Kick,Out In/In Out Kick,45 Kick, Side Kick
hitebelt and Basic Movements
Yellow Belt
Session 1
Warm Up
Introduction to Taegeuk 1
Blocks
Foot Work
Agility Drills
Kicking Drills
Sparring
Session 2
Warm Up
Taegeuk 1
Blocks
Foot Work
Agility Drills
Kicking Drills
Sparring
Session 3
Warm Up
Taegeuk 1
Blocks
Foot Work
Agility Drills
Kicking Drills
Sparring
Session 4
Warm Up
Taegeuk 1
Foot Work
Agility Drills
Kicking Drills
Sparring
Session 5
Warm Up
Introduction to Self Defen
Foot Work
Agility Drills
Kicking Drills
Sparring
Session 6
Warm Up
Self Defense
Foot Work
Agility Drills
Kicking Drills
Sparring
Session 7
Warm Up
Self Defense
Foot Work
Agility Drills
Kicking Drills
Sparring
Session 8
Warm Up
Self Defense
Foot Work
Agility Drills
Kicking Drills
Sparring
Session 9
Warm Up
Review
Hand Work
Agility Drills
Kicking Drills
Sparring
Session 10
Warm Up
Review
Hand Work
Agility Drills
Kicking Drills
Sparring
Session 11
Warm Up
Review
Foot Work and Hand Work
Agility Drills
Kicking Drills
Sparring
Session 12
Warm Up
Review
Foot Work and Hand Work
Agility Drills
Kicking Drills
Sparring
Session 13
Warm Up
Review
Foot Work and Hand Work
Agility Drills
Kicking Drills
Sparring
Session 14
Warm Up
Review
Foot Work and Hand Work
Agility Drills
Kicking Drills
Sparring
Session 15
Warm Up
Review
Foot Work and Hand Work
Agility Drills
Kicking Drills
Sparring
Session 16
Warm Up
Review
Foot Work and Hand Work
Agility Drills
Kicking Drills
Sparring
-Streching, Floor excercises, Standing Exercises
- Steps 1-4
-Introduction to Out-in and In-out Block, Review Low Block and High Block
- Introduction to Forward Stance and Walking Stance
- 10 Seconds Speed Kicking
-Review Whitebelt Kicks, Practice Roundhouse kicks
Controlled

-Streching, Floor excercises, Standing Exercises

-Review Steps 1-4, Continue steps 5-10
-Review Out-In Block,In-Out Block, Low Block and High Block
- Interchanging Stances for muscle memory
-10 Seconds Speed Kicking, Check for Improvements
- Introduction to Jumping kicks, and Round House
Full contact

-Streching, Floor excercises, Standing Exercises

-Review Steps 1-10, Continue steps 11-16
-Review Knifehand Block
- Interchanging Stances for muscle memory
-15 Seconds Speed Kicking, Check the number of Kicks
-Review Whitebelt Kicks, Roundhouse Kicks and Jumping Out-In Drills
Full contact

-Streching, Floor excercises, Standing Exercises

-Review Steps 1-16, Continue steps 17-18
-Bouncing and moving forward 2 combination kicking
-20 Seconds Speed Kicking, Check the number of Kicks
-Review Whitebelt Kicks, Roundhouse Kicks and Jumping Out-In Drills, Practice Back Kick
Full contact

-Streching, Floor excercises, Standing Exercises, Flyometrics

Introduce Self Defense 6
-Bouncing and moving forward 2 combination kicking, - Interchanging Stances for muscle memory
-20 Seconds Speed Kicking, Check the number of Kicks
Kicking from bouncing position
Full contact

-Streching, Floor excercises, Standing Exercises

-Review Self Defense, Check proper Execution and Stances, Introduce Self Defense 7
- Interchanging Stances for muscle memory
-30 Seconds Speed Kicking, Check for Improvements, Endurance Training
-Review Whitebelt Kicks, Roundhouse Kicks and Jumping Out-In Drills
Full contact

-Streching, Floor excercises, Standing Exercises

-Review Self Defense, Check proper Execution and Stances, Introduce Self Defense 8
- Interchanging Stances for muscle memory
-30 Seconds Speed Kicking, Check for Improvements, Endurance Training
-Review Whitebelt Kicks, Roundhouse Kicks and Jumping Out-In Drills
Full contact

-Streching, Floor excercises, Standing Exercises

-Review Self Defense, Check proper Execution and Stances
- Interchanging Stances for muscle memory
-1 minute Speed Kicking, Check for Improvements, Endurance Training
-Review Whitebelt Kicks, Roundhouse Kicks and Jumping Out-In Drills
Full contact

-Streching, Floor excercises, Standing Exercises

- Check Self-defense and Taeguek 1 Execution to polish their performance with count
- Interchanging Blocking and Punches for muscle memory
-1 minute Speed Kicking, Check for Improvements, Endurance Training
-Review all previous kicks, Focus on Power kicking
Full contact

-Streching, Floor excercises, Standing Exercises

- Check Self-defense and Taeguek 1 Execution to polish their performance without count
- Interchanging Blocking and Punches for muscle memory
-1 minute Speed Kicking, Check for Improvements, Endurance Training
-Review all previous kicks, Focus on Power kicking
Full contact

-Streching, Floor excercises, Standing Exercises

-Taeguek 1 and Self Defense for Muscle memory
- Interchanging Stances, Blocking and Punches for Muscle memory
-Defense Drills, Develop Reaction Time and Observation Skills
-Review all previous kicks, Introduction to Kicking Combination
Full contact
-Streching, Floor excercises, Standing Exercises
-Taeguek 1 and Self Defense for Muscle memory
- Interchanging Stances, Blocking and Punches for Muscle memory
-Defense Drills, Develop Reaction Time and Observation Skills
-Review all previous kicks, Introduction to Kicking Combination
Full contact

-Streching, Floor excercises, Standing Exercises

-Taeguek 1 and Self Defense for Muscle memory
- Interchanging Stances, Blocking and Punches for Muscle memory
-Defense Drills, Develop Reaction Time and Observation Skills
-Review all previous kicks, Introduction to Kicking Combination
Full contact

-Streching, Floor excercises, Standing Exercises

-Taeguek 1 and Self Defense for Muscle memory, Group workshop
- Interchanging Stances, Blocking and Punches for Muscle memory
-Defense Drills, Develop Reaction Time and Observation Skills
-Review all previous kicks, Introduction to Kicking Combination
Full contact

-Streching, Floor excercises, Standing Exercises

-Check Taeguek 1 and Self defense Excecution and Polish Excecution for Promotion Exam
- Interchanging Stances, Blocking and Punches for Muscle memory
-Defense Drills, Develop Reaction Time and Observation Skills
-Review all previous kicks, Introduction to Kicking Combination
Full contact

-Streching, Floor excercises, Standing Exercises

-Check Taeguek 1 and Self defense Excecution and Polish Excecution for Promotion Exam
- Interchanging Stances, Blocking and Punches for Muscle memory
-Defense Drills, Develop Reaction Time and Observation Skills
-Review all previous kicks, Introduction to Kicking Combination
- Controlled Sparring to avoid injuries before Promotional Exam
ctice Back Kick

es for muscle memory

Defense 7

Defense 8

with count

without count
Promotion Exam

Promotion Exam
Blue Belt
Session 1
Warm Up
Taegeuk 3
Blocks & Strikes
Foot Work
Agility Drills
Kicking Drills
Session 2
Warm Up
Taegeuk 3
Blocks & Strikes
Foot Work
Agility Drills
Kicking Drills
Session 3
Warm Up
Taegeuk 3
Foot Work
Agility Drills
Kicking Drills
Session 4
Warm Up
Taegeuk 3
Foot Work
Agility Drills
Kicking Drills
Session 5
Warm Up
Taegeuk 3
Introduction to Self Defens
Foot Work
Agility Drills
Kicking Drills
Session 6
Warm Up
Self Defense
Foot Work
Agility Drills
Kicking Drills
Session 7
Warm Up
Self Defense
Foot Work
Agility Drills
Kicking Drills
Session 8
Warm Up
Self Defense
Foot Work
Agility Drills
Kicking Drills
Session 9
Warm Up
Self Defense
Foot Work
Agility Drills
Kicking Drills
Session 10
Warm Up
Self Defense
Foot Work
Agility Drills
Kicking Drills
Session 11
Warm Up
Taegeuk 3
Foot Work
Agility Drills
Kicking Drills
Session 12
Warm Up
Foot Work
Agility Drills
Kicking Drills
Session 13
Warm Up
Self Defense
Foot Work
Kicking Drills
Session 14
Warm Up
Foot Work
Agility Drills
Kicking Drills
Session 15
Session 16
-Streching, Floor excercises, Standing Exercises
-Steps 1-4
-Knifehands Middle Block, Stationary Drill on double middle punch
- Review Forward Stance, Back Stance, Walking Stance
- 30 Seconds Speed Kicking
Introduction to Axe Kick, Punch Kick

-Streching, Floor excercises, Standing Exercises

-Review of Day 1 lesson and Introduce Taeguk Form 3 Steps 5-8
-Knifehands Middle Block, Stationary Drill on double middle punch
- Interchanging Stances for muscle memory
-30 Seconds Speed Kicking, Check for Improvements
- Introduction to Stepping Side Kick Short

-Streching, Floor excercises, Standing Exercises

-Review Steps 1-8, Continue steps 11-16
- Interchanging Stances for muscle memory
-30 Seconds Speed Kicking, Check for Improvements
-Review Axe Kick, Punch Kick, Stepping Side Kick Short

-Dynamic Stretching
-Review Steps 1-26, Teach Steps 17-20
-Bouncing and moving forward 2 combination kicking
-30 Seconds Speed Kicking, Check for Improvements
-Introduction to Stepping Side Long

- Floor Exercises, Dynamic Stretching

-Review Steps 1-20
-Teach out-in and side kick combination, Proceed to Self Defense 11
-Bouncing Exercises, Slide Forward and Slide Back Motion
-Cone Drills (Jumping Over Cone, Side to side Drills), 30 seconds Speed Kicking
Practice Combination Kicks

- Floor Exercises, Dynamic Stretching

-Review Self Defense 11, Teach Self Defense 12
-Bouncing Exercises, Slide Forward and Slide Back Motion
-Cone Drills (Jumping Over Cone, Side to side Drills), 30 seconds Speed Kicking
-Introduce Ful Moon Kick
- Floor Exercises, Dynamic Stretching, Flyometrics
-Review Self Defense 11-12, Teach Self Defense 13
-Bouncing Exercises, Slide Forward and Slide Back Motion with half kicks
-Cone Drills (Jumping Over Cone, Side to side Drills), 30 seconds Speed Kicking
Practice newly taught Blue Belt Kicks

- Floor Exercises, Dynamic Stretching

-Review Self Defense 11-13, Teach Self Defense 14
-Bouncing Exercises, Slide Forward and Slide Back Motion with half kicks
-Cone Drills (Jumping Over Cone, Side to side Drills), 30 seconds Speed Kicking
Practice Kicks from White Belt to Blue Belt

- Floor Exercises, Dynamic Stretching

-Review Self Defense 11-14, Teach Self Defense 15
-Bouncing Exercises, Slide Forward and Slide Back Motion with half kicks
Sprinting with cones, 45 seconds Speed Kicking
Combination kickings

-Streching, Floor excercises, Standing Exercises

-Review all Blue Belt Self Defense
-Bouncing Exercises, Slide Forward and Slide Back Motion with half kicks
Sprinting with cones, 45 seconds Speed Kicking
Speed Kicking with time

-Streching, Floor excercises, Standing Exercises

-Review Taegeuk 3
-Bouncing Exercises, Slide Forward and Slide Back Motion with half kicks
-Cone Drills (Jumping Over Cone, Side to side Drills)
Speed Kicking with Pad and Time

-Streching, Floor excercises, Standing Exercises

-Bouncing Exercises, Slide Forward and Slide Back Motion with full kicks
-Cone Drills (Jumping Over Cone, Side to side Drills)
Speed Kicking with Pad and Time

-Streching, Floor excercises, Standing Exercises

-Review Self Defense 11-15
-Bouncing Exercises, Slide Forward and Slide Back Motion with full kicks
Speed Kicking with Pad and Time

-Streching, Floor excercises, Standing Exercises, Flyometrics

- Review Forward Stance, Back Stance, Walking Stance
-Side Taps with cone/ any marker that can be used as a guide
Speed Kicking 1 Minute

General Review and Preparation for Promotion Test