White Belt

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  1. Attention
  2. Ready
  3. Horse-riding
  4. Walking
  5. Sparring

Hand Techniques

These hand techniques are done in both horse-riding stance and walking stance, demonstrating good use of the hips to generate power.

  1. Basic punch
  2. Lower block
  3. Upper block
  4. Inner block
  5. Outer block
  6. Outward knifehand strike (palm down)

Kicking Techniques

  1. Shin Kick (like passing a soccer ball)
  2. Heel kick to lower shin (toes out)
  3. Groin kick
  4. Back kick
  5. Front knee
  6. Front kick
  7. Turning knee
  8. Turning kick


  1. Back fall and Back Roll – start from sitting, first without rolling over, then rolling over, then from squatting, then from standing when safe
  2. Cat roll – start from squatting, then from standing when safe

Self Defence

Release principles

Working against thumb, large circle and small circle

Use of90° and 180° step.

Release/Strike from a static grab – single hand

  1. Release > elbow strike to solar-plexus
  2. Strike wrist (LU7) > knife hand strike toneck (LI18)
  3. Strike wrist > spin inwards > elbowstrike to head [DANGER!]
  4. Release by spinning outwards, elbow strike tohead or ribs then face the opponent in sparring stance
  5. Kick shin (SP6) > palm strike to chin or nose

    Against Front Choke
  6. Throat pressure point (jugular notch)
  7. Arm-pit pressure point
  8. Arm over > elbow to head [DANGER!]
  9. Arm over, turn > elbow to head or bodyRelease from two shoulder grab from behind
  10. Spin, headunder, keep spinning until released. Start with a step to unblance attacker.

Pressure Points

  1. Inner wrist – Lung 7
  2. Neck – Large Intestine 18
  3. Inside shins – Spleen 6 and 7

Weak Points

  1. Jugular Notch – push in and downwards
  2. Armpit – caution due to superficial nerves & blood vessels
  3. Nose – push or strike with palm
  4. Solar Plexus
  5. Groin (for groin kick)

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Multiple Grabbing

Demonstrate defence against static grab to wrist from front, side or rear, double hands, two hands onto one and chokes – using releases only – orrelease/strike combinations.

Footwork Drill

Basic sequence:

  1. Start left foot back. Turn anti-clockwise180* (just pivot around front foot without stepping – finish left leg back).
  2. Turn clockwise 90* (left leg moves up tomiddle, pivot 90* and then right leg moves back).
  3. Turn anti-clockwise 180* (right leg moves upto middle, pivot 180* and then left leg moves back).

Do this sequence 4times to end up where you started each time adding a different hand movement:

  • First time: handson the belt·
  • Second time:pushing single hand·
  • Third time:circular hands·
  • Fourth time:sword movement

Don’t forget to also do this drill starting with the right foot back(mirror image).


You should be proficient with both left and right sides

Pattern 1 – this is the right hand version

  1. 1. Mid-section punch (R)[horse-riding stance]
  2. Outer block (R)
  3. Lower block (R)
  4. Mid-section punch (L) (right-hand lower block remains in position)
  5. Outer block (L)
  6. Lower block (L)
  7. Pull both hands back then upper X-block (R on top)
  8. Double elbow strike to the rear (look back over right shoulder)[kyup]
  9. Double punch to solar plexus [kyup]

Pattern 2 – this is the right hand version

  1. Inner block (R)[horse-riding stance]
  2. Upper block (L)
  3. Double punch to solar-plexus (R then L)[kyup]

Key Principles and Skills

  • Balance: Keeping your balance by lowering your centre and affecting opponent’s balance by pulling, pushing or striking.
  • Feint: Using opposite movement to generate a reaction from your opponent to help your technique
  • Awareness: Watching for punches and kicks from opponent during technique – ready to block if required.
  • Safety: Always taking care of your partner.
    Respect: Following dojang etiquette in a respectful and sincere manner.

PoongRyu Bub – Part 1

  1. Both hands in front, palms up on inspiration anddown on expiration, 6 repetitions (don’t raise arms higher thanshoulders)
  2. Double hand push 3 to left, then change on 4. Repeat 3 pushes to theright. Finish with hands forming a circle and feet together.

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