ATTENTION STANCE – Charyot Sogi
- Length – Nil, Both feet are in line with each other
- Width – Nil, see Foot Position
- Foot position – Heels together, toes apart about 1 fist width
- Weight Distribution – 50/50 evenly distributed
- Hand Position – Fists placed beside the hips slightly off the body, elbows bent
- Facing – Full facing (hips and shoulders square to the target)
BOW – Kyung-Yea
- Maintain Attention Stance
- Bend from the hips, keeping eye contact
- Bow down and up for the duration of saying “Taekwon”
PARALLEL READY STANCE – Narani Junbi Sogi
- Length – Nil, Both feet are in line with each other
- Width – 1 shoulder width apart from centre of instep to centre of instep
- Foot position – Both feet are straight (hence parallel)
- Weight Distribution – 50/50 evenly distributed
- Hand Position – Fists placed in front of the belt slightly off the body, elbows bent
- Facing – Full facing (hips and shoulders square to the target)
PARALLEL STANCE MIDDLE PUNCH – Narani So Ap Jirugi
- Length, Width, Foot Position & Weight Distribution – As before
- Hand position – punching hand shoulder high, centre line; opposite hand beside hip upside down
- Facing – Full facing (hips and shoulders square to the target)
- Breath control – Inhale on heel lift, sharp exhale at finish (when heels/punch hits)
WALKING READY STANCE – Gunnun Sogi
- Length – 1.5 to 2 shoulder widths long from toe to toe
- Width – 1 shoulder width from centre of instep to centre of instep
- Foot position – front foot straight, back foot approx 25 degrees outward
- Leg position – front leg slightly bent, back leg straight
- Weight distribution – 50/50 evenly distributed
- Facing – Full facing (hips and shoulders square to the target)
WALKING STANCE MIDDLE PUNCH – Gunnun So Ap Jirugi
- Length, Width, Foot position and Weight Distribution – As before
- Facing – Full facing (hips and shoulders square to the target)
- Hand position – punching hand shoulder high, centre line; opposite hand beside hip upside down
- Breath Control – inhale on step up, sharp exhale on finish
BLOCKING AND ARM MOVEMENT
OUTER FOREARM BLOCK – Bakat Palmok Makgi
- Place non-blocking arm if front of chest, backfist facing you
- Place the blocking arm on top of the opposite arm, back of wrist to back of wrist
- Pull the reation arm fist back to the hip, push the blocking arm downward, in front of groin
- Rotate both wrists at the end of the movement, turning the shoulders slightly
INNER FOREARM BLOCK – An Palmok Makgi
- Place non-blocking arm if front of chest, backfist facing you
- Place the blocking arm underneath the opposite arm, back of wrist to front of wrist
- Pull the reation arm fist back to the hip, push the blocking arm outward, in front of shoulder
- Rotate both wrists at the end of the movement, turning the shoulders slightly
WALKING STANCE OUTER FOREARM LOW BLOCK – Gunnun So Bakat Palmok Najunde Makgi
- Length, Width, Foot Position & Weight Distribution – As before
- Facing – Half facing (Hips and shoulders turned about 1/3rd towards the back foot)
- Hand position – blocking arm – fist, with front arm finishing below waist, more than attackers foot length from the defenders body. reaction arm – fist, placed beside the hip upturned.
- Breath Control – Inhale on step up, sharp exhale at the point of impact
WALKING STANCE INNER FOREARM MIDDLE BLOCK – Gunnun So An Palmok Kaunde Makgi
- Length, Width, Foot Position & Weight Distribution – As before
- Facing – Half facing (Hips and shoulders turned about 1/3rd towards the back foot)
- Hand position – blocking arm – fist, with front arm finishing shoulder high, chest line, elbow bent 90 degrees; reaction arm – fist, placed beside the hip upturned.
- Breath Control – Inhale on step up, sharp exhale at the point of impact
FRONT RISING KICK – Ap Cha Olligi
- Start in Walking Ready Stance – front foot remains flat on the floor, back leg performs the kick
- Maintain straight back leg, swing through chest line till reaching maximum height
- Hand position – comes up parallel shoulder high on upswing, cross chest line and then back to start position on downswing
- Breath Control – exhale on upswing, breath in on downswing, sharp exhale on finish
PUSH UPS
Stage 1 – On all fours, bend the elbows, lower head/chest down to floor, return to start
Stage 2 – On hands and knees with a straight back, lower chest to floor, return to start
Stage 3 – On hands and front soles of feet, lower chest to floor, return to start
Stage 4 – On fists (front 2 knuckles) & front soles of feet, lower chest to floor, return to start
Stage 5 – On fingertips & front soles of feet, lower chest to floor, return to start