Nice — you want the nitty-gritty. As a coach with 20+ years on the mats (training + competition + coaching), here’s a practical, easy-to-follow breakdown of the stances and basic movements you’ll use every session. I’ll give you step steps, coaching cues, common mistakes, drills and quick progressions so you can practice safely and effectively. Let’s go! 💪🙂
Quick warm-up (5–8 min) — prep your body first ⚡️
Do dynamic, Taekwondo-specific warmups:
- Light jog or skipping — 1–2 min.
- Leg swings (front → back, side → side) — 10 each side.
- Hip circles, ankle rolls, knee bends — 30s each.
- 5–8 slow shadow repetitions of stance → step → light front kick to groove mechanics.
Breath: inhale on preparation, exhale on the strike/lock. 🔥
Stances (core foundation) — how to stand, why it matters
1) Parallel / Attention Stance (Naranhi Seogi) — “ready” 👟
How to:
- Feet shoulder width, toes pointing forward.
- Knees soft (not locked).
- Weight evenly distributed (50/50).
- Hands relaxed at sides or in light guard.
Coaching cues: “Root into the floor”, knees soft, chest tall, chin slightly tucked. 🌳
Common mistakes: knees locked, feet too wide/narrow, shoulders hunched.
Drill: step out to front stance and return → 20 reps slow, focusing posture.
2) Front Stance (Ap Seogi) — stable forward posture 🦶➡️
How to:
- Start in parallel stance. Step one foot forward about 1–1.5x your foot length.
- Front foot points forward; back foot turned ~30° outward.
- Bend front knee so it sits above toes (knee not past toe).
- Back leg straightish (not locked), weight ~60% front / 40% back.
- Hips face forward; torso upright.
Coaching cues: “Drive through the heel of the back foot into the front knee” — power comes from hip drive.
Common mistakes: weight too far forward (knee caving), front knee collapsing inward, toes lifting on back foot.
Drills: step-in punch — step to front stance + rear punch → 3 sets × 10 reps. Focus on alignment.
3) Horse / Riding Stance (Juchum Seogi) — rooted, mobile base 🐴
How to:
- Feet wider than shoulders (approx. 1.5× shoulder width), toes pointing slightly outward.
- Bend both knees deep so thighs are parallel to floor if flexible (or shallow for beginners).
- Weight centered evenly. Back straight, hips neutral.
Coaching cues: “Sit into the stance like sitting on a low chair.” Keep chest up.
Common mistakes: leaning forward, sinking hips too low too early, knees collapsing inward.
Drill: hold 30s→60s for endurance; raise/lower heels for ankle strength.
4) Back Stance (Dwi Kubi) — turning & defensive stance ⤴️
How to:
- From parallel, step back so feet form an L (approx. shoulder width).
- Most weight on back leg (~60–70% back). Front foot lightly on ball of foot.
- Back leg bent, front leg slightly bent. Hips slightly turned toward side.
- Torso faces the front but shoulders relaxed.
Coaching cues: “Be ready to pivot or explode forward.” Keep hands guarding.
Common mistakes: weight too forward, turning hips too much, exposed chin.
Drill: block + step back (defensive drill) — partner light pad or shadow.
Basic punches & blocks — technique breakdown 🥊🛡️
Lead Jab (front hand) — short and quick
Steps:
- From parallel or front stance, chamber lead hand at chin.
- Extend elbow straight, rotate fist so thumb slightly up on contact.
- Snap back to guard immediately.
Cues: extend from shoulder, snap not push, exhale sharply.
Common errors: overreaching, dropping guard, telegraphing shoulder.
Reverse / Rear Punch (twist for power)
Steps:
- Step or root in your stance (front stance ideal).
- Rotate hips and shoulders into the punch — power from hips.
- Land on the first two knuckles, wrist aligned.
Cues: “Hips first, hand last.” Use a short hiss exhale (kihap) for timing.
Drill: punch into heavy bag or pad, 3 × 10 per side, slow focus then faster.
Basic Blocks (Low / Middle / High)
- Low block (Arae Makgi): chamber hand across belly, sweep low to protect groin.
- Middle block (Momtong Makgi): from guard, rotate forearm across centerline.
- High block (Eolgul Makgi): raise arm to deflect overhead strike.
Cues: move from core/hip rotation, not just arm. Keep elbows slightly bent.
Drill: block + counter drill with partner (slow tempo).
Fundamental kicks — mechanics, not just legs 🦵✨
Front Kick (Ap Chagi) — the #1 white-belt kick
Phases: Chamber → Extend → Snap/Push → Recoil → Reset
How to:
- Chamber: lift knee straight up with toes pulled back (foot horizontal).
- Extend: snap the lower leg forward (for snap kick) or push with ball of foot (for push).
- Contact: hit with ball of foot (or heel for push).
- Recoil quickly to chamber, then set foot down in control.
Power source: hip driving forward, not just leg muscles. Exhale on impact.
Common mistakes: dropping supporting heel, overextending knee, slow recoil.
Drill: 3-step drill — step, chamber, kick on spot → 3 × 12 each leg; then pad reps.
Side Kick (Yop Chagi) — alignment & hip drive
How to:
- Chamber knee toward chest then rotate hips so knee points to target.
- Extend by pushing through heel, body turned sideways.
- Retract quickly.
Cues: “Snap the hip, hit with the heel.” Keep toes pulled back.
Drill: slow chamber → explode to target → return. 3 × 8 per leg on pad.
Roundhouse (Dollyo Chagi) — timing & rotation
How to:
- Pivot supporting foot, turn hips over, chamber knee across.
- Extend with shin or instep, rotate through target.
- Recoil and reset.
Cues: eyes on target, pivot first, extend second.
Drill: shadow slowly, then on pads focusing on hip rotation.
Common errors & quick fixes 🚑
- Knee collapsing inward: strengthen glutes, cue “push knee out.”
- Slow recoil on kicks: practice snapping and immediate pullback (reps).
- Breathing wrong: inhale on setup, exhale on strike.
- Hands down during kicks: tape reminder—hands stay at guard until foot returns.
Sample 30-minute beginner practice (apply daily or 3×/week) 📋
- Warm-up (5 min)
- Stance drills: step into front/back/horse — 8 min (slow + partner mirror)
- Punch/block combo (5 min): step-in punch, block + counter — 3 sets × 10
- Kicks (8 min): front kick technique + pad work — 3 × 10 each leg
- Conditioning/cool down (4 min): planks, ankle mobility, hamstring stretch.
Safety & progression 🦺
- Start slow. Master the chamber → extension → recoil pattern before speed.
- Avoid hard sparring until you can control recoil & balance.
- If pain (sharp) appears in knee/ankle, stop and check form. Consider a physiotherapist for repeated pain.
- Build mobility (hips, ankles) 3×/week for faster progress.
