BASIC EXERCISE

The High Plank

 Start on your hands and knees on the ground. Your hands and knees should be
shoulder-width apart, hands under shoulders and knees under hips.
 Lift your knees off the ground and step your feet back, bringing your body to full
extension. You want to create one long line that connects your shoulders, hips,
and ankles.
 Reach back through your heels and forward through the crown of your head. To
keep your neck and spine in a neutral position, try aiming your chin about six
inches in front of your body.
 Keeping a tight core is key here. Tighten your quads, engage your abdominals,
and push through your palms. Keep those hips lifted and don't forget to breathe!
 Moving your feet closer together will make this exercise more challenging.
The Bodyweight Squat

 Start standing with your feet slightly wider than hip-width apart, feet turned out
about 5-15 degrees.
 Hinge your hips back toward a wall (real or imaginary) behind you, and bend your
knees to lower into a squat.
 Keep the weight in your heels and your chest upright. Keep your knees in line
with your feet (don't let them buckle in).
 Go as low as you can, then push through your heels to return to standing.

The Push-Up

 Start in a high plank position and place your palms under your shoulders or
slightly wider. Keep your fingers pointing directly forward.
 Keep your core tight and bend elbows to lower torso toward the floor. Don't let
your hips drop down before your chest lowers.
 Go as low as you can, then push through your palms to straighten your arms.
The Reverse Lunge

 Start in a standing position with your feet about shoulder-width apart.

 Inhale as you step backwards with your right foot. Land on the ball of your
right foot and keep your heel off the ground.
 Now bend your knees creating two 90-degree angles with your legs. Your
left shin should be perpendicular to the floor and your left knee is stacked above
your left ankle. Aim to have your back knee hovering about 3-6 inches off the
ground. Get low!
 You want to have your shoulders directly above your hips and your chest is
upright.
 Push off with your back foot and press through your front heel to return to
standing.

The Burpee

 Start standing with your feet hip-distance apart. Then bring your palms to the
floor.
 Jump your feet back so that you are in high plank, keeping your core tight and
your hips lifted.
 Bend your elbows and do a push-up, returning to high plank. (Some variations of
the burpee skip this step or do it slightly differently. Do what work best for you!)
 Now jump your feet to the outsides of your hands and explode up. Reach your
arms overhead as you jump as high as you can.
 BASIC KICKING
Front Kick or Ap Chagi 
 The most basic and fundamental kick of them all in Taekwondo.  When doing a
front kick, you should ensure that your knee is coming up high (and then
dropping slightly as the foot fires forward to make the foot travel straight).

Turning Kick or Dollyo Chagi

 This is sometimes referred as a ‘roundhouse’ and what it was called the first
time I learned Taekwondo but times have changed and in Taekwondo at least I
more often than not heard it called a turning kick.
 It is the kick that most emphasized in my school as it is one of the most versatile
kicks in Taekwondo. Some of the points that you need to remember in this kick
(and the others as well) is to practice and have lots of and patience.
Side Kick or Yeop Chagi
 I am not sure exactly why but is my favorite kick of the three. They are inherently
a little slow that a roundhouse, but because they travel in a straight line from you
to your opponent, they are more difficult to defend against. Sidekicks are
generally lower kicks and meant to hit more of the torso area.

BASIC STANCES
Attention Stance – Charyot Sogi
 The attention stance is how a student stands at the beginning of class, before
transitioning into another stance, and before being dismissed from class. Eyes
facing forward, back straight, feet touching, and hands at your side. It’s called the
attention stance, because the student is standing at attention waiting for the
instructor to give directions
Ready Stance – Joon Bi Seogi
 When the instructor shouts Joon Bi, the students shout either Kiai or Aiya and get
into ready stance. Your left foot moves shoulder width apart, while your hands
make fists and go below your belt with the elbows slightly bent. Back is straight
with the knees are slightly bent and you’re on the balls of your feet ready to
move.

Walking Stance – Ap Seogi or Gunnun Sogi

 This stance is called the walking stance, because it looks the same as if you took
a step forward. Your left foot takes a step forward and your feet are shoulder.
The back foot is at an angle up to 30 degrees and weight is evenly distributed
between both feet.

Back Stance – Dwi Kubi Seogi or Dwitgubi

 In this stance, your feet are in an L shape with the front foot forward and back
foot at 90 degrees. This stance is one of the few exceptions where weight isn’t
evenly distributed to both feet. 70% on your back leg and 30% on the front with
your chest sideways to the opponent.
Cross Stance – Kkoa Seogi
 This is one of two cross stances with the other being a rear cross stance also
called Dwi Kkoa Seogi. This stance is generally used for forms such as in WTF
form #5 or Taegeuk Oh Jang.
 This stance occurs when your feet cross while making a turn to the front, back, or
side. If the moving foot shifts to the front, it’s a Kkoa Sogi and when it shifts to the
back it’s a Dwi Kkoa.

BASIC BLOCKING
Knife Hand Blocks:
 These blocks are designed to parry, catch, grab, and deflect attacks. When you
use these blocks, your guards are up and you’re hands are open. Your fingers
are all connected and your hands resemble knives.(Hence the name knife
hands.) With this block you use the outer ridge of your hand to block attacks

Closed Hand Blocks:

 Unlike knife hands, your hands are closed when using these blocks. Sometimes
your guards resemble guards in boxing when blocking attacks. Your hands are in
a frame position and use your forearms to block strikes from an opponent.

Outer Forearm Block (Bakat Palmok Makgi):

 When performing this block your front arm snaps forward into a horizontal frame.
It can either be performed high, middle, or low. Walking stance is a common
stance that this block is performed in.
Low Block (Arae Makgi):
 A low block is performed with your outside arm to protect against leg and lower
body strikes. When opponent throws a strike like a kick, you bring the outside
arm down to block it away. It is a snapping motion downward from shoulder
height ending with the palm facing the ground. (This is the WTF name for the
technique and the ITF name is a downward block. Also a different Korean
name Naeryo Makgi.

BASIC PUNCHING
1. THE JAB
This punch can be thrown from several different positions, traditionally it is a straight punch
thrown with the lead hand from the guard (hands up). Power is commonly derived by
stepping into the punch, rotating the hips followed by the torso, shoulder, and wrist just prior
to striking. The strike area, without gloves on, is with the knuckles on the index and middle
fingers. Many professional fighters have effectively used the jab by throwing it from the hip
and, in the case of Oscar De La Hoya, from a half jab, half hook motion.

2. THE CROSS
This is typically one’s power punch and it is thrown by the rear hand from the guard. As with
the jab, and most strikes whether kicks or punches, power comes from contorting the body,
allowing kinetic energy to pass through the legs, hips, torso, shoulder, and wrist to be exerted
through the fist. A crossing punch is sometimes referred to as a straight punch or reverse
punch and is most effective when thrown in a “one, two” combo – jab followed by cross.

3. BACKFIST
A Son Deung clenched hand is swung backwards into the face of an opponent. The back of
the hand makes contact and the momentum garnered in the swing makes this a powerful
strike. Spinning backfists are a knockout punch and banned in most Taekwondo
competitions.

4. THE UPPERCUT
The uppercut is the fourth of the main types of punches, and as the name suggests, the strike
involves moving the fist in an upward motion. While the jab, cross, and hook are arguably
most damaging when thrown to the head, unlike the uppercut, these three punches can also
be thrown to the body, having a devastating effect on the ribcage, upper torso, and abdomen.
When executing an uppercut punch from the guard, the shoulder lowers with the knees and
then the body is propelled forward and upwards, extending the first towards the chin and
face area
 BASIC
FUNDAMENTALS
HOLDING THE FIST (JUMOK)
It is very common for white belts to forget about holding a tight fist (fig A). Obviously without
one, punching and blocking techniques will be very ineffective and there will also be a distinct
possibility of injuring the fingers, knuckles or wrist during practice. Usually, new students forget
about locking the thumb over their clenched fingers

FORWARD STANCE (AP GUBI)

Forward stance is critical in the execution of form moves such as Poomsei, one step sparring,
basic movements and self defense because it allows you to transfer your body weight forward
which generates power into your hand strikes, blocks and punches. To find an accurate right
forward stance, stand with your feet one shoulder width apart with your feet parallel (Narrani
Sohgi). From here, move the right foot one step forward then another. Then bend the right
knee - this is vital as it helps protect the knee joint in the advent of it being kicked. The toes of
the left foot move slightly to the left side.
WALKING STANCE (AP SOHGI)
Walking stance or short stance as it is also commonly called is most used in Poomsei. It’s
literally just moving your foot forward in a natural way, like you do when you are walking. This
stance is used to move quickly through sequences that involve kicking and to keep the body in a
‘natural’ position. The most common mistakes when doing walking stance is ‘thinking’ too hard
and keeping your feet too close together. Also, when concentration lapses it is common for the
differences between forward stance and walking stance to become blurred so that they look
the same. Ensure that this does not happen as it makes the Poomsei look sloppy.
 CEGUERRA TECHNOLOGICAL COLLEGES
HIGHWAY 1, FRANCIA, IRIGA CITY CAMARINES SUR

FUNDAMENTALS OF
MARTIAL ARTS

NAME: JAYRALD L. ALTURAS

YEAR AND SECTION: BSCRIM FOXTROT

INSTRUCTOR: MANUEL BUITA