MODULE 3

BASICS OF TAEKWONDO

PREVIEW

The goal of this course is to give the information and abilities necessary for a physical education
student to learn, adapt (as needed), and use fundamental self-defense techniques in a safe and
effective manner. We want you to feel confident in your self-defense knowledge and basic physical
abilities so that you can protect yourself in the future.

Self-defense (or self-defence in certain English dialects) is a countermeasure that entails defending
. health and well-being against damage. Many jurisdictions recognize the right to self-defense as
one's own
a legal basis for the use of force in times of danger. (Wikipidia)

The use of physical force to defend oneself against an immediate danger of violence is known as
physical self-defense. Armed or unarmed forces can be used. In either scenario, the odds of success are
determined by a number of factors, including the threat's intensity, as well as the defender's mental and
physical readiness.

At the end of the course the students are expected to:

• Identify and explain the four types of awareness, as they relate to personal security training
(mental, emotional, environmental, and physical).
• Develop and enhance mental awareness in order that he/she may recognize and avoid or
more effectively deal with potential or real conflict.
• Develop and enhance level of emotional awareness that provides the specific knowledge and
skills required to be cognizant of and respond properly to: a.) his/her own emotional state and
the resulting physiological reactions, and b.) the emotional state of those who he/she is
interacting with.
• Demonstrate and perform basic self defense strategies and techniques, including: a) proper
neutral/defensive stance, b) evasion techniques, c) skills for the development of maximum
potential power, speed, and accuracy in execution of elbow strikes, palm heel strikes and
knew strikes.
• Identify primary and secondary targets for specific techniques.
• Explain how an individual’s physical strengths and weaknesses can influence the “fight or
flight” decision-making process.
• Progressively teach and practice basic self defense strategies and techniques, including: a)
evasion and striking techniques, b) loosening technique execution against various types of
grabs and holds, c) combining loosening techniques with striking techniques.

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INTRODUCTION

The main aim of this module is to introduce Taekwondo. This module covers the brief
history, fundamental skills such as the basic stances, punches, blocks and kicks, the practice
form or foundation forms 1 and 2, and some applications of the skills that can be used for self-
defense. This module hopes to develop you physically through movement and at the same time,
gives you ideas of its practical uses and application for self-defense.

Learning Outcomes:
At the end of this module, you are expected to:

• identify the different body-conditioning activities for Taekwondo;

• apply the 5 tenets of Taekwondo;
• demonstrate the basic stances, punches, blocks, and kicks in Taekwondo; and
• perform the foundation forms 1 and 2 in Taekwondo.

Learning Resources:

• Floor mats and jogging pants for the attire.

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 Content
WHAT IS TAEKWONDO
Taekwondo, or literally the Way (do) of the foot (tae) and the fist (kwon), is a Korean martial
art whose origins can be traced back over two millennia. It is a system of unarmed combat that
focuses around the skillful application of kicks, punches, blocks, parries, and dodges for self
defense. Extending beyond the physical requirements, the practice of Taekwondo develops the
moral and social character of the practitioner through discipline to develop the five Tenets of
Taekwondo: Courtesy, Integrity, Perseverance, Self-Control, and Indomitable Spirit.
While Taekwondo originated as Taek Kyon in the kingdom of Koguryo ca. 37 BCE, it was
the Hwarang brotherhood of the smallest kingdom, Silla, that would spread the art across Korea.
Mainly used as a sport and recreational activity until the early-20th century and the invasion of
Korean by the Japanese, it was not until the mid-20th century that Koreans were able to openly
practice martial arts once again. Taekwondo formalized into a number of distinct schools (kwan)
that emphasized a different aspect of Taek Kyon. By 1957, Taek Kyon had been adopted by the
Korean military and renamed “Taekwondo” by General Hong Hi Choi, the founding father of the
martial art in its modern form.
Under the aegis of the International Takewondo Federation (ITF) and the leadership of
Choi, Taekwondo began to expand across the world. Choi had elected to move the headquarters
of the ITF to Canada. Members of the original Korean Taekwondon Association (KTA) felt that as
the origin of Taekwondo, Korea, should be the location of the international headquarters and the
spiritual heart of the art. Thus the association with the ITF was dissolved, and the KTA formed
the World Taekwondo Federation (WTF) as the only officially-recognized international regulatory
body for Taekwondo. Housed in the Kukkiwon in Seoul, Korea, the WTF standardized competition
rules and, in 2000, the International Olympic Committee made Takewondo a full medal support.
It has been an Olympic sport since.

The Tenets of Taekwondo

A tenet is an opinion, principle or doctrine that a person holds or maintains as true.

The five tenets of Taekwondo:

courtesy, integrity, perseverance, self-control, and indomitable spirit should serve as a
guide for all serious students of the art.

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 Courtesy. Taekwondo students should attempt to practice the following elements of etiquette:
1. To promote the spirit of mutual concessions.
2. To be ashamed of one's vice, contempting that of others.
3. To be polite to one another.
4. To encourage the sense of justice.
5. To distinguish the instructor from student and senior from junior.

Integrity. In Taekwondo, the word integrity assumes a looser definition than the one usually
presented in Webster's dictionary. One must be able to define right and wrong, and have the
conscience, if wrong, to feel guilt. Listed are some examples, where integrity is lacking:
1. The instructor who misrepresents himself and his art by presenting improper techniques
to his students because of a lack of knowledge or apathy.
2. The student who misrepresents himself by "fixing" breaking materials before
demonstrations.
3. The instructor who camouflages bad techniques with luxurious training halls and false
flattery to his students.
4. The student who requests rank from an instructor, or attempts to purchase it.
5. The student who gains rank for ego purposes or the feeling of power.
6. The instructor that teaches and promotes his art for materialistic gains.
Perseverance. There is an old Asian saying "Patience leads to virtue or merit," "One can make
a peaceful home by being patient for 100 times." Certainly, happiness and prosperity are most
likely brought to the patient person. To achieve something, whether it is a higher degree or the
perfection of a technique, one must set his goal then constantly persevere. Robert Bruce learned
his lesson of perseverance from the persistent efforts of a lowly spider. It was this perseverance
and tenacity that finally enabled him to free Scotland in the fourteenth century. One of the most
important secrets in becoming a leader in Taekwondo is to overcome every difficulty by
perseverance.
Self-Control. This tenet is extremely important inside and outside of the do-jang, whether
conducting oneself in free-sparring or in one's personal affairs. A loss of self-control in free-
sparring can prove disastrous to both student and opponent. An inability to live and work within
one's capability or sphere is also a lack of self-control.
Indomitable Spirit. "Here lies 300, who did their duty," a simple epitaph for one of the greatest
acts of courage known to mankind. Although facing the superior forces of Xerxes, Leonidas and
his 300 Spartans at Thermopylae showed the world the meaning of indomitable spirit. It is shown
when a courageous person and his principles are pitted against overwhelming odds. A serious
student of Taekwondo will at all times be modest and honest. If confronted with injustice, he will
deal with the belligerent without any fear or hesitation at all, with indomitable spirit, regardless of
whosoever and however many the number may be.

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 Pre-Lecture Activity

As a Salettinian student, identify one (1) situation wherein you can demonstrate each of the 5
tenets of Taekwondo.
1. COURTESY

2. INTEGRITY

3. PERSEVERANCE

4. SELF-CONTROL

5. INDOMITABLE SPIRIT

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 TAEKWONDO WARM-UP AND STRETCHING EXERCISES

One of the most important things you can do before training for your kicks or poomsae’s,
regardless of your age, when practicing Taekwondo is to make sure you warm up and stretch
properly whether you are practicing at home or at your school.
Why Warm Up and Stretch for TaeKwonDo?

The warm-up and stretching is one of the most overlooked and underappreciated aspects of
TaeKwonDo. Warming up and stretching is essential when you are about to practice TaeKwonDo
because it raises your body temperature and increases blood flow to the muscles you’ll use during
training.
The warmup and stretch usually take about 10 – 15 minutes which I think is the minimum amount
of time you should start with. With this amount of time you may have a slight sweat going but yet
you should not be out of breath.
The basic exercises mentioned below incorporate both cardio vascular warmup and stretching
that is more specific to Taekwondo than say going to the gym and weight lifting.
Remember: Each stretch should be performed smoothly, gently, and slowly to avoid any potential
injury.
Standing Warm Up and Stretching For TaeKwonDo – Part 1
1. Jumping Jacks
This is a great start in order to get the body and immediately starts to warm up and gets
your legs, arms and core ready to go and in addition it’s a great calorie burner. It is usually
good to start off doing 20.

2. Circle Hips
This is rotating hips in both a clockwise and counter clockwise direction while keeping the
legs stationary and just moving the hips. It’s a simple exercise that starts to loosen up the
hips and gets you ready for all those Taekwondo Kicks. Do about 5 rotations for each side.

3. Knee Warmup
This is similar to the hips whereby you put your hands on your kneecaps and with a little
bend in your knees, rotate your knees in both clockwise and counter clockwise movement
for a count of 10.

4. Standing Hamstring Stretch

To do this exercise, stand with your feet together and stand straight. Now, slowly lower
your forehead to your knees by bending at the waist. Remember to keep your legs straight
as if you bend them you will lose the effectiveness of the this stretch. Also, remember to
keep your balance while doing this stretching exercise. Hold this position for 15 to 30
seconds and then relax.

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 Stretching and Warm up On the Floor – Part 2
5. Butterfly Stretch
To do this, sit on the floor and bending at the knee, open legs with the sole of your feet
together. Then, pull your feet in as close to your body as possible and then you want to
move your legs up and down for about 30 to seconds.

6. Open Leg Stretch

Some people may know this as a pancake stretch but on this one you will be sitting with
your back straight, open your legs as wide as you can. Then bend to your left and try to
grab your left foot or legs, depending on your flexibility level, and pull yourself down as far
you can. Hold this for about 30 seconds.
Then come back up to your original position, and bend at the waist to pull yourself down
in front reaching as far as you can. Hold this position for about 30 seconds as well.
Lastly, bend your body to the right trying to grab your right foot or legs, pulling yourself
down. Keep this stretch for about 30 seconds.

7. Sitting Hamstring Stretch

This is very similar to the Standing Hamstring stretch but you will be sitting on the floor.
Here you stretch your legs out straight and then stretch your arms out as far as you can.
You may want to try to reach your knees with your forehead. You can also grab your
ankles or feet to help you stretch a little further. Remember to keep your back straight and
hold this position for 15 to 30 seconds. If you can, do this for 2 or 3 repetitions.
Standing Warm Up – Part 3
8. Lunges
Start by standing up straight with your feet hip-width apart and flat on the ground. Relax
your shoulders and allow your shoulder blades to sink down towards your hips. Keep
yourself in this position by flexing your abdominal muscles to keep your spine straight and
stable. Place your right foot on the ground, heel first. Lean your body forward so that about
70% of your weight is on your front foot. Keep your back and upper body straight. Hold
this position.
While keeping your upper body and back straight, continue to move your body forward
until your right upper leg (thigh) is parallel to the floor. You may need to bend your hips
slightly to stay in this position, but keep your back straight
Use your right foot to push yourself upwards. Return your body to the position you started
in, standing straight with your feet hip-width apart.
Once you’ve completed a lunge with your right leg, you can either switch sides and perform
a lunge with your left leg, or you can continue to work your right side. It doesn’t matter
what order you do lunges in, but try to do an equal number of lunges using both your left
and right side before you finish.

9. Knees Up. To do this, raise your right leg bending at the knee, then reach you chest with
your raised knee. Hold it for about 20 seconds. The higher you can raise your knee while
doing this the better the outcome can be. Then, do it with your left leg/knee.

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 A GOOD SELF DEFENSE TECHNIQUE CAN BE
PERFORMED PROPERLY IF YOU MAINTAIN A FIT AND
HEALTHY BODY! SO, DON’T SKIP THE NEXT ACTIVITIES!
HOLDIT!!!

ACTIVITY 3.1

Execute the following warm-up and conditioning activities in Taekwondo; monitor your progress
and count your heart rate before, during, and after the exercises.
1. Stretching Exercises Part 1
2. Stretching Exercises Part 2
3. Stretching Exercises Part 3
Process Questions:
1. How did you feel about the activities?

2. How do you think the activities help you improve your physical development and fitness?

3. What are other activities do you think you should do to improve your performance and
results in these conditioning activities?

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 4. How do you feel for the intensity of the activities? Please indicate your RPE rating
after doing the activities. In the description, you can include how long can you maintain
and how many repetitions are you able to do for each activity.
Activity Rating Description

1) Stretching Exercises
Part 1

2) Stretching Exercises
Part 2

3) Stretching Exercises
Part 3

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 RATE OF PERCEIVED EXERTION

The Rate of Perceived Exertion Scale (RPE) is used to measure the intensity of your
exercise. Our scale runs from 1 – 10 to show varying levels of effort. The numbers relate
to descriptions or feelings used to rate how easy or difficult you find the activity you are
doing.

Remember, if you find the activity as “very light” (1), you need to increase the intensity of
your physical activity to reach “moderate activity” (4-6), depending on your goal. You
can also increase the frequency and time or change the type to reach “vigorous activity”
(7). However, if you find the activity as “very hard” (9) to “maximum effort” (10), you
might want to check your FITT formula. Remember, health promotion does not mean
exhaustion or risking yourself of getting injuries.

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 BASIC STANCES IN TAEKWONDO

STANCES (SOGI)

Ready stance – (Junbi Sogi)

Tae-kwon-do has many modes, which emerge in the patterns. The ready
stance is not part of an action, but is a position from which the student
movement starts. It is that the position is ideal for increasing the
concentration.

Attention stand – (Charyot Sogi)

This is the position used for attention, before and after exercise.
1. Feet form an angle of 45 degrees.
2. Drop fists down naturally. The elbows are slightly
curved/bended.
3. The fists are clenched slightly.
4. The eyes look forward, just above the horizontal line.

Bending Attitude – (Kyong Ye Jase)

This is the attitude and the movement that one has to make
when greeting teacher, fellow student, jury and opponent
during competitions: Bend the body 15 degrees forward.
Keep looking into the opponent's eyes.

Parallel stance – (Narani sogi)

Spread the feet parallel to shoulder width.

The toes need to be pointing forwards.

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 Walking stance – (Gunnun Sogi)

This is a strong position, both front and rear feet are offensive and
defensive. Move one of feet forward or rear. The length between
both feet should be shoulder and half width , while the width
between both feet is one shoulder width. A stand with a length
longer than a one and a half shoulder width makes the movement
slow and one is vulnerable to attack from the side, front or back.
Bend the front leg so that the heel in a straight aligns with the knee.
The rear leg has to be completely stretched. Distribute your body
weight equally on both feet. Make sure the toes of the front foot pointing forward. The toes of the
back leg foot must be pointed 25 degrees outwards When this is greater than 25 degrees then is
more vulnerable to the rear leg an attack from behind. Tighten the muscles of both feet with the
sense to bring them together.

L-stance – (Niunja Sogi)

This mode is widely used in the defense, but for the offensive stand
also useful. The front foot is in place to give a kick. Therefore, only
a small displacement of the body weight needed to make. Move foot
either forward or backwards, so that the length between both feet is
slightly less than about a shoulder width. There is almost a straight
angle formed. It is recommended to both feet about 15 degrees to
allow point, within a result, a better stability is obtained. Bend the
back leg so far until the knee in a straight line forms with the toes,
proportionally bent front leg. Ensure that the hip remains in a line
with the inner knee joint. The distribution of the body weight is 70 percent on the rear leg and 30
percent on the front leg.

Sitting position – (Annun Sogi)

This is a very stable position for a lateral movement. This mode is

also widely used for impact/punching exercises and for the legs
muscle development. One of the major advantages of this mode is
that you can shift into walking stance without relocating feet. Spread
one of the two legs to the side at a distance of one and a half
shoulder width between the two toes. Make sure the toes pointing
forward and body weight equally distributed on both legs. Stretch
the knees outward, bending until the knee is over the ball of the
foot. Tighten the muscles in the thighs and increases strength in the
legs pulling foot soles to side. Finishing a movement over the ground, push the chest and
abdomen forward and push the hips backwards while the belly (muscle) are tightened. Do not
make the stance too wide, as speed and agility will dramatically decrease. The stance may
executable with a full face or side facing, both in attack and in defense.

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 BASIC PUNCHES AND STRIKES

PUNCH

There are a number of different punches in taekwondo, but they all share the same basic
technique. The Korean word for punch is jireugi.
Punches are designated as being low, middle, or high depending on where they are aimed.
▪ Low Section Punch (also called Low Punch or arae jireugi) - this is aimed at the opponent's
navel.
▪ Middle Section Punch (also called Middle Punch or momtong jireugi) - aimed at the
opponent's solar plexus.
▪ High Section Punch (also called High Punch or olgul jireugi) - this is aimed at the
opponent's face (especially the height of the upper lip).
Punches are also designated as being "obverse" (aka
"straight") or "reverse" depending on the position of your feet
and your stance.
▪ For example in a Front Stance if you punch with the fist
that's on the same side as the rear foot, this is called a
"reverse punch." A reverse punch is considered less
powerful than a straight punch because you are not
benefiting from the extra push that your rear foot could be
giving the punch.
▪ Conversely, a punch performed on the same side as the
front foot would be called a "obverse punch" (aka "straight
punch").
So for example a "Right Reverse High Punch" would be a punch with the right hand, with the left
foot forward, aimed at the opponent's face.
All punches share a common hand technique. The hand is balled into a fist with the thumb on the
outside. The intent is to hit with the first two largest knuckles of the fist. The wrist should be straight
at the moment of impact; so for example, imagine a straight line extending through the middle
knuckle all the way down through your forearm. The fist should move in a straight line towards its
target.
The fist is rotated during the movement, so that at the moment of impact it "snaps" into place with
the palm of the fist facing downward; this usually implies that the fist was initially chambered with
the palm of the fist facing upward.

KNIFEHAND STRIKE
Knifehand Strike (also called sonnal mok chigi) is a strike in which the striking surface is the
muscled base (the pinky-side) of the open hand. In contrast, a strike made with the thumb-side of
the open hand is called a Ridgehand Strike.
Knifehand strikes are commonly made to the neck as with the Inward Knifehand Strike. The open
hand is first chambered to the side of the body, palm-down, the elbow may be slightly bent. The
open hand is held mostly flat, with just a slight curve of the fingers "like the head of a cobra." The
thumb is tucked into the palm so that it forms a 90-degree angle at the thumb joint. The striking

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 arm is sweeps inward, arm held mostly straight, twisting to finish palm-up at the end of the
movement, as if striking the opponent's neck with the muscled side of the hand.

PALM STRIKE

Palm strike, or Palm heel Strike (batangson teok chigi) is a strike made with the palmheel,
usually to the jaw, and sometimes also used to strike under the nose. The heel of the palm strikes
at the jaw level, moving in a straight line like a punch. The fingertips face upward and slightly
outward.

ELBOW STRIKE
Elbow Strike is any strike made with the elbow.
▪ Sometimes, the strike is performed with an assisting
hand: the off-hand palm pushes on the fist of the
elbowing arm, to provide the elbow strike with
additional power.
▪ Also, we see a variation in which the off-hand palm
is used as a target. This is an Elbow Target Strike.
▪ In other cases, the elbow strike is
performed without an assisting hand.
▪ The strike can also be performed upward, with the
fist above the striking-arm's shoulder.
▪ The strike can be performed to the rear, making it
a Rear Elbow Strike.
▪ Both elbows can also strike to the side
simultaneously, as in the Double Elbow Strike.

OTHER STRIKES IN TAEKWONDO

• Jab – A quick flick of the fist on your forward arm. This Taekwondo punch is generally
used for defense and keeping your opponent away from you.
• Reverse Punch, Rear Arm Punch or Straight Punch – The standard “power” Taekwondo
punch where you hit with your rear arm. To generate greater power, you rotate your body
towards your opponent as you punch.
• Upper Cut – Swing your punch upwards to strike the bottom of the jaw or into the ribs.

• Hook Punch – Short compact punches that “hook” sideways and can get around a
person’s guard. This is not a wild haymaker-type punch.
• Back Fist & Spinning Back Fist – Use the back of your fist to strike an opponent. Or try a
spinning back fist (which is more powerful than the standard back fist strike). With this
Taekwondo punching technique, you will spin your body backwards generating additional
momentum and strike with the back of your fist. This move can surprise your opponent
and generate a lot of power.

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 • Hammer Fist – Make a clenched fist but instead of hitting with your knuckles, you strike
your opponent with the “padded” side of your fist (non-thumb side). Try a spinning hammer
fist versus a spinning back fist (for greater hand protection versus using the “unpadded”
back of your fist.)
• Extended Knuckle Punch – Make a fist and use your thumb to “push up” and semi-
reinforce the middle joint of your index finger (the first joint below the knuckle). Don’t put
your thumb inside your fingers. You will use this “extended” joint to attack small weak
areas such as an opponent’s temple.
• Spear Hand Strike – Use the tips of your fingers (on an open hand with fingers together)
to strike soft areas such as an opponent’s neck. To make this Taekwondo strike more
effective, try to pull your index back modestly so it is parallel with your forefinger & ring
finger (you want the fingers at the same level because it generates a greater striking
surface & lessens the chance of injuring your index finger).
• Knife Hand Strike – This is the famous “Karate Chop”. Use the outer side of an open hand
(with fingers together) to hit soft areas such as your opponent’s neck. Try to hit with the
side of your hand versus using your pinky (in order to lessen the chance of injuring
yourself).
• Ridge Hand Strike – Use the inner side of an open hand (with fingers together) to strike
soft areas (versus using the outer edge of your hand in the Knife Hand Strike). Remember
to keep your thumb tucked inside your palm so it is not hurt. This Taekwondo strike is also
called a reverse knife hand strike.
• Palm Strike or Palm Heel Strike – Use the bottom of your palm (the “padded” part) to strike
an opponent’s chin, nose, etc.
• Throat Strike or Tiger Claw – Form your hand into an arc and attack an opponent’s throat.
In Taekwondo, it is often called a Tiger Claw strike. However, I think it is more like a Crab
Claw!

• Elbow Strike – Use your elbow to strike targets such as an opponent’s head. This is a
devastating Taekwondo strike when used in-close (because your elbow is made of much
thicker bone than the bones in your fist).

BASIC BLOCKS

• Underneath Blocking – This defense move uses the outside of the wrist to defend the
lower part with outside forearm block. To block, lift the blocking fist to the opposite shoulder
level and turn the fist toward the cheek. The other hand, with the fist facing up should be
at the center line of the body and at this time the defending arm should stay still. Then,
quickly place the fist about two fist distance above the femoral region of the leg in front
and the other fist is placed near the waist facing up; this should be done simultaneously
and rapidly. (fig 3.1)

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 Fig 3.1 Fig 3.1a Fig 3.1a

Fig 3.2 Fig 3.2a Fig 3.3 Fig 3.3

• Trunk Blocking – this move is to defend your torso with the outer wrist by using inner
forearm block technique. When inward blocking with the outer wrist, the elbow should be
bent to about 90 to 120 degrees. The blocking fist should be at shoulder level and the wrist
should be kept straight. The other wrist should be near the waist in the form of a bent fist.
In blocking, wrist should be at the center of the body. (fig 3.3)
• High Blocking – This move uses the outer wrist in a rising block technique to protect the
face. The blocking wrist should be at the center of the face located about a fist distance
away from the forehead. The other wrist should be placed near the waist.
To start, the blocking arm should be placed under the other forearm in the form of a bent
fist. The other fist should be facing the floor starting at the chest. (fig 3.2)
• Knife Hand Block – This move uses the hand blade to block the torso with the outside
blocking technique. To start, the palm of the blocking hand should face up while the palm
of the opposite hand is facing backward. Lower the arm with the elbows bent so that the
tips of the opposite hand are at shoulder level. Pass the blocking hand by the nose and
pull the opposite hand toward the solar plexus. (fig 3.4)
• Palm Hand Trunk Blocking – Open the hand, use the bottom of the palm to protect the
trunk. The wrist should be bent. (fig 3.5)

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 Fig 3.4a Fig 3.4a
Fig 3.4

Fig 3.5 Fig 3.5a Fig 3.5a

Fig 3.6 Fig 3.6a Fig 3.6a

• Scissors Blocking – The starting point of the scissors blocking is the elbow of the arm
blocking; the body is bent so that the fist is at the waist on the side of the hand blocking
the lower part then cross your arms at the same time to block. (fig 3.6)
• Cross Blocking/X Blocking – Cross your wrists and make the backs of each hand face
each other. The hand that is on the same side as the foot in front should be under or facing
outward.
Cross blocking starts near the waist on the opposite side of the foot in front finished by
placing your hands at the center.
You can block high, medium, low attacks, and either use fists or knife hands. (fig 3.7)

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 Fig 3.7 Fig 3.7a Fig 3.7b Fig 3.7c

BASIC KICKS

Kicking is used to raise the foot and attack the opponent's target with a part of the foot. In this
move kicking can be done by straightening a bent knee or bending a straight leg or strikes the
opponent by turning an extended leg or using the revolving force of the body.

• Front Kick – The kicking leg up bent toward the chest, then straighten the leg and extend
forward. The movement of the foot should be in a straight line toward the target. Strike the
target with the front of the foot with the toes bent. The targets are: groin, abdomen, solar
plexus and chin. Rebound and pull back the foot after kicking and return to the original
position. However, at times the foot can be placed at a different place. (fig 3.8)
• Side Kick – Bend the knee and raise the leg, turn in the opposite direction of the kick, turn
body and straighten the leg to strike the target with the foot blade or heel. At the moment
of kick turn the body as if the pelvis is falling, then turn the head to look at the target. (fig
3.9)

Fig 3.8 Fig 3.8a Fig 3.8b

• Roundhouse Kick – Put your weight on the pivot leg in front, bend the knee of the kicking
leg. Then will turning the way straighten the leg and turn the foot horizontally and strike
the target with the front of the foot. The supporting leg must have a need locked so that
the body will pivot easily and the kicking leg should stop at the target (fig 3.10)

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 • Repeated Kick – This technique is to balance on the foot and repeat the same kicking
technique more than once. Usually the first kick is a lower-body kick and the second
targets the trunk or face. At times, the same target is struck consecutively: the first kick is
used to fake out the opponent by acting out the kick, and the second is to completely
overpower the opponent. (fig 3.11)

Fig 3.9 Fig 3.9a Fig 3.9b

Fig 3.10 Fig 3.10a Fig 3.10b

Fig 3.11 Fig 3.11a Fig 3.11b Fig 3.11b

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 HUMAN VITAL SPOTS

Listed below are some of the vital points of the human body. A vital point is a part of the body
that, when attacked in the right way (force, angle, accuracy), can cause paralysis,
unconsciousness or even death. Attacks to nerves can lead to nausea, headaches or worse.

WARNING!!!

The impact on vital points is indicated by numbers as follows:

Moderate pain
1.
Sharp pain
2.
Severe pain
3.
Unconsiousness or temporary paralysis
4.
Fatal
5.
The body counts about 280 vital points so this list is far from complete.

Head front

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 Number Description Result of light impact Result of full-power attack

1 Top of head 2 4

2 Forehead 2 4

3 Temple 3 5

4 Cheekbone 2 4

5 Neck artery 3 5

6 Cervical trachea 3 5

7 Glabella 2 4

8 Intraocular pressure 2 4

9 Eyeball 2/3 4/5

10 Philtrum 1/2 3/4

11 Jaw 2 4

12 Chin 2 4

13 Adam’s apple 3 5

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 Body front

Number Description Result of light impact Result of full-power attack

1 Center of the torax 2 4

2 Lower end of sternum 3 5

3 Solar plexus 3 5

4 Center of abdomen 2 4

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 5 Inner thigh 2 4

6 Center of instep 2 4

7 Brest 1 3

8 Thorax flank 2 4

9 Flank pit of waist 2 4

10 Groin 3 5

11 Upper knee-edge 2 4

12 Shin 1 3

Body back

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 Number Description Result of light Result of full-power

1 Back of the neck 3 5

2 (several parts of) 3 5

3 Outside op upperarm 1 4

4 Outerwrist 1 3

5 Hipnerve 2 4

6 Achilles heel 2 4

7 Kidneys 2 4

8 Elbow (just below) 1 3

9 Coccyx 2 4/5

10 Pit of thumb and first- 2 4

11 Knee pit 1 3

FOUNDATION FORMS 1 AND 2

These forms incorporate the some of the basic punches, block, and front kick in Taekwondo,
and also teaches you to shift from one stance to another.

OR
THISBYMODULE
ANY MEANS WITHOUT
IS FOR THE WRITTEN
THE EXCLUSIVE PERMISSION
USE OF THE OF THE
UNIVERSITY UNIVERSITY
OF LA IS STRICTLY
SALETTE, INC. ANY FORMPROHIBITED.
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 FOUNDATION FORM NO. 1

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THIS MODULE IS FOR THE EXCLUSIVE USE OF THE UNIVERSITY OF LA SALETTE, INC. ANY FORM OF REPRODUCTION, DISTRIBUTION, UPLOADING, OR POSTING ONLINE IN ANY FORM
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 FOUNDATION FORM NO. 2

Jun-bi (Ready position)

1. Turn to your left – Left forward stance; Left high block
Front kick right
2. Right forward stance; Right upper punch
3. Slide to your right – Right forward stance; Right high block
Front kick left
4. Left forward stance; Left upper punch
5. Center – Left forward stance; Left downward block
6. Step forward – Right forward stance; Right upper punch
7. Step forward – Left forward stance; Left upper punch
8. Step forward – Right forward stance; Right upper punch (with a SHOUT)
9. Turn to your left (by moving your left foot) – Left forward stance; Left high block
Front kick right
10. Right forward stance; Right upper punch
11. Slide to you right – Right forward stance; Right high block
Front kick left
12. Left forward stance; Left upper punch
13. Center (back) – Left forward stance; Left downward block
14. Step forward – Right forward stance; Right upper punch
15. Step forward – Left forward stance; Left upper punch
16. Step forward – Right forward stance; Right upper punch (with a SHOUT)
17. Turn to the left – Left forward stance; Left high block
Front kick right
18. Right forward stance; Right upper punch
19. Slide to your right – Right forward stance; Right high block
Front kick left
20. Left forward stance; Left upper punch
Back to Ready position (Jun-bi)

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 Ready 1 1a 2 3

3a 4 5 6 7

8 9 9a 10 11

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 11a 12 13 14 15

16 17 17a 18

19 19a 20 END (Ready)

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 GENERAL TERMINOLOGIES IN TAEKWONDO

• JUN-BI .....................................................................Ready
• DO-JANG ................................................................Taekwondo Training Hall
• DO-BOK ..................................................................Tae Kwon-Do Training Suit
• DI .............................................................................Belt
• DOBOK....................................................................Uniform
• SAH-BUM-NIM ........................................................Master Instructor
• KYUNG-YET. ..........................................................Bow or Salute
• CHA-RYUT. .............................................................Attention
• DWI-RO-DO-RA ......................................................Turn Around
• WOO-BY ANG-Woo ................................................Turn Right
• JW A-BY ANG-JW A ...............................................Turn Left
• JW A-WOO-BY ANG-WOO ....................................Turn Right and Left
• AHN-JO ...................................................................Sit Down
• MUK-YOM ...............................................................Meditation
• SHI-CHAK ...............................................................Begin
• BARO ......................................................................Back to ready
• GOO-MAN ...............................................................Stop
• SHI-YO ....................................................................Rest, at ease
• E-LA-SUT ................................................................Stand Up
• GU-RYUNG .............................................................Cadence
• SANG-DE-BANG ....................................................Opponent
• KYO-DE ...................................................................Change
• JUNG-SHIN-lDNG-IL ..............................................Concentration
• SA-SUN ...................................................................Focus of Eyes
• KYO-RU-KI ..............................................................Free Sparring
• SE-BON-KYO-RU-KI...............................................Three-Step Sparring
• HAN-BON-KYO-RU-KI ............................................One-Step Sparring
• KYOK-PA ................................................................Breaking
• HO-SIN-SUL............................................................Self-Defense
• SIM-SA ....................................................................Promotion Test
• KAL-LYO .................................................................Separate
• KYE-SOK ................................................................Continue
• POOM-SE ...............................................................Form
• KUK-KI.....................................................................Flag

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 COUNTING

• HANA.......................................................................One
• DUL .........................................................................Two
• SET..........................................................................Three
• NET .........................................................................Four
• DA-SUT. ..................................................................Five
• YO-SUT ...................................................................Six
• IL-GOP ....................................................................Seven
• YO-DUL ...................................................................Eight
• AH-OP .....................................................................Nine
• YUL..........................................................................Ten

Tasks

Practice the following skills in Taekwondo:

• Basic Stances
• Basic Punch and Strikes
• Basic Blocks
• Basic Kicks
• Foundation Forms 1 and 2

NOTE: Remember to do the warm-up and stretching activities first before practicing the
skills to avoid injury.

ACTIVITY 3.2

Create a video of yourself demonstrating the following skills:

a. Basic stances
b. Basic Punch and Strikes
c. Basic Blocks
d. Basic Kicks

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 Processing Questions:
1. How do you feel about demonstrating the different skills?

2. What can you do to improve your performance in the different skills?

3. Indicate your RPE rating after doing the activities.

Activity Rating Description

a) Basic Stances

b) Basic Punch and

Strikes

c) Basic Blocks

d) Basic Kicks

Scoring Rubric for Skill Demonstration a b c d e TOTAL

Coordination of Movement (20 points)
Harmony and dexterity of movements, well balanced
actions is evident in the performance

Accuracy (20 points)

Skills are executed accurately according to their
descriptions

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 Gracefulness (10 points)
Manner, composure, poise and posture during the skill
demonstration

TOTAL SCORE

REFERENCE:

• TAEKWONDO Student Handbook

• Forum Taekwondo. (2013, June 28). Basic Motions - CHIGI - Taekwondo Technics in
English [Video]. YouTube. https://www.youtube.com/watch?v=5jgGW-C4i_o&t=281s
• Forum Taekwondo. (2013, June 28). Basic Motions - CHIGI - Taekwondo Technics in
English [Video]. YouTube. https://www.youtube.com/watch?v=9_BJ18wiSY0&t=3s
• Forum Taekwondo. (2013, June 28). Basic Motions - MAKKI - Taekwondo Technics in
English [Video]. YouTube. https://www.youtube.com/watch?v=eqVRbE_Zfv0
• Reyes, R. L. (2020, August 29). FOUNDATION FORM 1 AND 2 [Video]. YouTube.
https://www.youtube.com/watch?v=Zmife8HNGOA

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