Lesson 4: White Belt

Pagoda

Requirements a white belt needs for promotion to yellow belt.

Guard

A guard provides protection to vital areas of the body. The arms and hands are primarily used for a guard but a leg may also be added to provide additional protection.

Basic Guard. The basic guard is the most commonly used guard. It protects your upper body and midsection from attack. Using the basic guard, all vital areas on the front and sides of the head and torso may be protected while still permitting the hands to quickly attack.

Stand in a ready stance with one foot a step in front of the other foot.
Hold both fists high with the palms toward the face with the middle knuckles just in front of their corresponding cheekbones. The hands protect the face but you still must be able to see over and around them. Also, keep in mind that if a hand blocks a punch, it may be knocked backward into your face.
Hold forearms vertical with elbows pulled together as much as possible to protect the midsection. From this position, elbows may then be moved outward, upward, or downward as necessary to block.
Scrunch midsection, round shoulders, and keep chin tucked.
Basic guard is a "turtle" defense. You are pulling in the arms and chin, and tucking everything behind them similar to the way a turtle pulls into its shell. However, it is still easy to keep the opponent in view and block or attack quickly as needed.

Stances

Stances provide a firm, stable base for execution of block and attacks.

Front Stance. The front stance and back stance are the most frequently used stances. Whereas the sitting stance is very strong to the sides but very weak to the front and back, the front stance is relatively strong in all directions. Since body weight is centered while in the stance, only a small weight shift needs to precede any step or kick. Since the front stance is relatively wide and long, quick movements are limited. However, techniques are powerful due to the firm, stable base and the long range of motion.

When left leg is forward, the stance is called a “left front stance.” When right leg is forward, it is called a “right front stance."
Stand in a ready stance with arms held in the basic guard.
Step a foot forward and outward toward the side until feet are about 1 ½ shoulder widths apart in depth and in width. Feet are positioned parallel and pointing forward.
Bend front knee until its shin is perpendicular and you cannot see the toes of the foot.
Rear leg is held straight (variation has back leg slightly bent). Rear foot is rotated until it points directly forward (variation has foot angled outward about 15 degrees),
Relax body weight down and centered between the feet. Grip floor with toes and outer edges of feet.
Keep body erect.
Weight distribution will be about 60 percent on front foot and 40 percent on rear foot.
Keep shoulders and hips parallel and facing forward, perpendicular to the target.
Fighting stance. When used as a fighting stance, depth and width of stance is shortened to 1 shoulder width, which causes center of mass to be a little higher to permit quicker movement. Front stance is seldom used as fighting stance due to too much exposure of front of body.
Moving while in front stance. Shift leading hand of the guard as leading foot of the stance changes.
- To move forward, shift weight onto front foot, step rear foot straight forward into another front stance, and then center the weight between the feet (variation has rear foot swinging inward to a shoulder width from the front foot and then swinging outward into the next front stance, commonly called crescent walking or moon walking).
- To move backward, shift weight onto rear foot, step front foot straight backward into another front stance, and then center the weight between the feet (variation is same as above).
- To move toward trailing side, slide rear foot outward and then slide front foot toward same side into a front stance.
- To move toward leading side, slide front foot outward and then slide rear foot toward the same side into a front stance. Movements may be performed in a hopping motion.

Back Stance. Along with the front stance, the back stance is one of the most frequently used stances. The back stance is not as strong as the front stance, but, while the front stance is strong in all directions and requires small weight shifts for any movements, the back stance permits quick forward movements with little weight shift. However, movements in other directions require larger weight shifts than with the front stance.

Stand in a ready stance with arms held in the basic guard.
Step a foot forward and inward and put it down in front of other foot with the heel about a shoulder width in front the other foot. Simultaneously with the step, pivot other foot 90 degrees outward on its heel until it points out to the side. At end of the step, feet will be aligned in the sides of an imaginary "L," with the rear foot aligned with the short side of the "L" and the front foot aligned with the top section of the long side of the "L."
Bend rear knee, with the knee pointing outward. Front knee will be slightly bent.
Relax body weight into the stance, with the center of mass mostly over rear foot. Weight distribution will be about 30 percent on front foot and 70 percent on rear foot.
Shoulders and hips are parallel and facing toward the side to which the rear foot is pointing, perpendicular to the target.
Fighting Stance. When used as a fighting stance, depth of the back stance is slightly shortened, which causes center of mass to be a little higher to permit quicker movement. The back stance is frequently used a fighting stance since it presents few targets to the opponent and permits quick kicks with the leading leg.
Moving while in back stance. Shift leading hand of the guard as leading foot of the stance changes.
- To move forward, shift weight onto front foot as the foot pivots outward. Simultaneously, swing back foot forward into position with a slight outward, circular movement. Keep weight on what is now the rear foot, do not step weight forward onto front foot.
- To move backward, swing front foot backward into position with a slight outward, circular movement. Simultaneously, pivot what is now the front foot on its heel so it points forward. As back foot reaches its final position, shift weight onto it.
- To move toward sides, slide either front or rear foot into position, and then move other foot into position.
- Movements may be performed in a hopping motion.

Fighting Stance. With small changes, any stance may be used as a fighting stance, but each stance has its own advantages and disadvantages. The best all around fighting stance is the one used by professional fighters, such as boxers. In this stance, both feet and both hands may easily be used as weapons, the body is well protected, and movements may be quick and in any direction.

For this fighting stance, stand in a shoulder width front stance with arms held in a basic guard.
Rotate both feet on heels 30 degrees toward rear foot's side.
Shoulders and hips are parallel and also angled 30 degrees toward the side. Center body weight between feet, and relax weight into the stance.
Weight distribution will be about 50 percent on front foot and 50 percent on rear foot.
Stay on balls of feet and keep feet moving.
Either shift weight from foot to foot, or skip both feet forward and backward simultaneously.
Move in circles around opponent. Shift stance and guard to left or right leading as desired or necessary.

Blocks

Avoiding an attack is the best defense, but when avoidance is not possible, blocks are necessary. Sometimes the block is used in conjunction with avoidance as an added safety measure. Blocks are designed to protect certain sections of the body, with some overlapping of other sections as a safety measure.

Low Outer Forearm Block. Typically, the low outer forearm block is the first block taught to new students. It is simple to perform, teaches basic blocking principles, and is used in the first pattern students are taught. A low block protects the front of the body from the solar plexus to almost the knee.

Stand in a front stance with arms held in the basic guard.
Trailing arm is used to perform the block.
Cross arms tightly, one over the other, so one elbow is over the other. Trailing arm crosses on top with palm side of fist touching the opposite ear, leading arm crosses on bottom with palm side of the fist facing upward.
As the trailing arm crosses over to the leading side, the shoulders and hips twist toward the leading side to chamber them.
Step forward into a front stance.
Just as the foot touches the floor, the upper arm sweeps downward in front of the body and then outward as it fully extends.
Just as stepping foot touches the floor, the arm snap-twists its fist inward so palm is downward at the point of focus; the shoulders and hips snap back toward the front adding power to the block.
Use hip-snap just as with the fore fist punch learned in Lesson 2.
Point of impact of an outer forearm block is the outer edge of the forearm.
The final position of the blocking arm is with elbow straight, wrist locked straight, and hand in a tight fist. Fist of the blocking arm stops moving as fist is just past the outside edge of the leading leg. Stopping the fist before this point could let an attack still hit the leg. Going too far past this point exposes the leg and body to a follow-up attack.
As the blocking arm is sweeping downward and outward, the other arm chambers to its hip with the palm side upward. The uncrossing action of the arms creates a push-pull action to increase the power of the block.

Middle Inner Forearm Block. The middle inner forearm block protects the front of the body from the face to the waist.

Stand in a back stance with arms held in the basic guard.
Trailing arm will perform the block.
Cross arms tightly, one over the other, so one elbow is over the other. Trailing arm crosses on bottom with palm side of fist facing forward, leading arm crosses on top with palm side of the fist facing forward. As the trailing arm crosses to the leading side, the shoulders and hips twist toward the leading side to chamber them.
Step forward into a back stance.
Just as foot touches the floor, the lower arm sweeps across in front of the body and then outward. The elbow is bent at a 90-degree angle so the forearm angles forward at a 45-degree angle. If forearm is held vertical at a 90-angle, the block has more vertical coverage, but since the arm is so close to the body, an attack may get through even if initially blocked. If forearm is angled too far forward, it may catch an attack early before it may get through to the body, but the vertical coverage is much less. Thus the 45-degree angle is the optimum angle to optimize both reach and coverage.
Just as stepping foot touches the floor, the blocking arm snap-twists its fist outward so palm is upward at the point of focus, and the shoulders and hips snap back to the front adding power to the block. All this occurs using hand-foot timing.
Point of impact of an inner forearm block is the inner edge of the forearm.
Arm stops its outward motion with the fist just past the outer edge of the body. Stopping the fist before this point could let an attack still hit the body. Going too far past this point exposes the body to a follow-up attack.
As the blocking arm is sweeping across and outward, the other arm chambers to its hip with the palm side upward. The uncrossing action of the arms creates a push-pull action to increase the power of the block.

High Outer Forearm Block. The high outer forearm block protects the front of the body from the shoulders upward.

Stand in a front stance with arms held in the basic guard.
Trailing arm will perform the block.
Chamber non-blocking arm by extending leading arm straight forward as if you were performing a punch, but without the speed or power. Drop trailing fist to its hip with the palm facing upward. Step forward into a front stance.
Just as foot touches the floor, the fist on the hip moves diagonally toward the opposite shoulder with the palm facing the body. The shoulders and hips twist with the arm movement. As the fist reaches shoulder height, it moves vertically until it stops with the forearm angled downward at 45 degrees.
Just as stepping foot touches the floor, the arm snap-twists its fist inward so palm is forward at the point of focus and the shoulders and hips snap back to the front adding power to the block.
All this occurs using hand-foot timing.
Arm stops its upward motion with the fist higher than the head and over and forward of the shoulder. Forearm will be about a fist distance from the top of the forehead.
Point of impact of an outer forearm block is the outer edge of the forearm.
As the blocking arm is moving upward, the other arm chambers to its hip with the palm side upward. The uncrossing action of the arms creates a push-pull action to increase the power of the block.
As blocking arm moves to opposite shoulder and upward, it catches any incoming attack and carries it upward over the head. If the attack is coming downward, the downward sloping position of the forearm will permit the strike to slide down the forearm and away from the body. If the forearm were level, it would take the full impact of the attack. For example, if the attacking weapon was a baseball bat, the arm may be broken; however, with the arm angled downward, the bat will hit with a glancing blow and slide away from the head and body. It will hurt, but you will not be incapacitated.

Hand Attacks

Hand attacks include punches (using knuckles to hit target), strikes (using other parts of hand to hit target), and thrusts (using parts of the hand that are thrust into target).

Knife Hand Shape. The knife part of the hand is the padded outer edge of the hand that extends from the base of hand at the wrist to the base of the little finger; this is the area that will impact the target. To shape the hand into a knife hand:

Hold arm straight out in front of body, with hand held flat (palm up), with wrist locked.
Fingers are extended and slightly bent. If fingers are held straight, they may be jammed if struck on the ends.
Fingers are held together tightly; if not, the knuckles may bang against each when hand makes impact with the target.
Thumb is bent and tucked in against inner edge of hand, so it will not snag on anything and so it cannot be grabbed.

Knife Hand Strike. Knife hand strikes are made horizontally or in a downward chopping motion.

Stand in a front stance with arms held in the basic guard.
Trailing arm will perform the strike.
Chamber leading arm by extending leading arm straight forward as if you were performing a punch but without the speed or power. Simultaneously chamber trailing hand by lifting it behind the head in a knife hand shape with palm facing the back of the head. Shoulders and hips cock toward the trailing side to chamber them.
Step forward into a front stance.
Just as foot touches the floor, the chambered knife hand chops downward and forward with the palm upward.
Just as stepping foot touches the floor, the attacking arm snap-twists the knife hand outward so palm is either:
Facing upward and striking inward at the point of focus. Facing inward and striking downward at the point of focus.
Shoulders and hips snap to the front adding power to the strike. All this occurs using hand-foot timing.
Keep wrist locked straight. The wrist is more susceptible to being sprained by over flexing than the knife edge of the hand is to being injured by the impact.

Hammer Fist Strike. Hammer fist strikes are performed just like the knife hand strikes, except the hand is held in a fist shape. The impact area is the bottom of the fist.

Back Fist Strike. With the hand shaped in a fist, the impact point of a back fist strike is the middle knuckle on back of the fist at base of the second finger. This pointed joint has a very small impact area that makes it a deadly weapon when it is used against a target such as the thin part of the skull at the temple.

Stand in a front stance with arms held in the basic guard.Trailing arm will perform the strike.
Cross arms tightly, one over the other, so one elbow is over the other. Trailing arm crosses on top, with knuckle side of fist touching the ear. Leading arm crosses on bottom with palm side of the fist facing forward. As the trailing arm crosses to the leading side, the shoulders and hips twist toward the leading side to chamber them.
Step forward into a front stance.
Just as the foot touches the floor, the upper arm strikes forward in front of the body and then outward as it extends.
Just as stepping foot touches the floor, the arm snap-twists its fist outward so palm is inward at the point of focus and the shoulders and hips snap back to the front adding power to the strike.
The middle knuckle on back of fist moves inward striking the point of focus horizontally. As the striking arm is moving outward, the other arm chambers to its hip with the palm side upward. The uncrossing action of the arms creates a push-pull action to increase the power of the strike.

Kicks

Taekwondo stylists are known for their quick, powerful, and accurate kicks, not for their "trick" kicks, but for practical, useful kicks. If you cannot kick quick, powerfully, and often, then you will never become a proficient Taekwondo black belt.

The legs and hips are used for kicks; the rest of the body is pretty much not used at all except for providing support for the kick.
When kicking, the guard is maintained; the arms are not used for balance, they are using for blocks and follow-up attacks.
The only indication an opponent should get that a kick is coming is seeing the foot approaching; the rest of the body moves very little.
The kicking foot stays flat on the floor. Do not rise up on the ball of the foot in an effort to get more height in a kick. This causes instability and loss of power.
Try to keep the torso and head as upright as possible. If you lean backward in an effort to get more height, you decrease your stability and you take your arms out of the action. While leaning backward, you cannot use the arms for follow-up attacks or to block a counter kick that is faster than your kick. The only time leaning backward is useful when avoiding a kick to your head while firing your counter kick.
Do not kick from the floor; kick from a chamber. Kicking from the floor may be a microsecond quicker, but it does not have the power of a chambered kick. A proper kick moves through the chambered position so quickly that the time it takes to chamber is negligible. However, chambered kicks are difficult to learn and take lots of practice. Many times students opt for the weak from the floor kick since it easier to perform.
Most students try to kick as high as possible when practicing kicks. While practicing, all students, especially beginners, should only kick as high as they may kick while still performing the kick as technically perfect as possible. The goal is to perform correct kicks, not high or quick kicks. As a kick gradually gets more technically perfect, height and speed will gradually increase without trying. Try to kick at least waist high; however, many times beginners have difficulty kicking even this high. They should only kick as high as they may properly kick, even if it is only knee high.

Crescent Kick. The crescent kick is typically the first kick taught to students because it is relatively easy to perform, it is versatile, it has many variations, it gets students used to using their hips and body to kick instead of relying on just leg muscles, and because it helps warm-up the legs for other kicks that may be used during a class.

Two methods may be used while performing crescent kicks: one uses a swinging leg; the other uses a snapping leg. Beginners are taught the swinging leg method.
- Swinging Leg Method. Leg swings in a large motion with knee kept straight throughout the movement.
- Snapping Leg Method. Leg swings in a small motion with knee bent, then leg snaps the foot out in the direction of the swing.
Perform right leg kick (left leg kick uses identical but opposite motions).
Partner holds a hand target outward with its surfaces perpendicular to the floor.
Stand in a ready stance, facing and centered on the target, with arms held in the basic guard.
Twist hips and upper body toward left.
Lift right straight leg high across body toward left, with toes pointed upward.
Twist hips and upper body back toward right while using right hip muscles to pull right leg straight into and through the left side of the target.
Impact area is the outer edge of the sole of the foot, and the outer ankle.
Right leg completes its motion by swinging back down into its original position.
Think: twist, lift leg, twist and pull leg across, drop leg. Ideal movement of leg is a half a large circle: up one side of circle, flat across middle of circle, and back down other side of circle to the starting point. However, most students tend to make the movement an oval, where the leg makes an almost circular movement without pulling though the target. This prevents using the power that is generated by pulling leg through the target

Front Snap Kick. The front snap kick is easy to use but its use is limited since its travel is upward and easy to block. Also, the kick must strike a target with a horizontal orientation, which is pretty much limited to under the chin or up into the groin.

Partner holds a hand target outward with a target surface parallel to floor.
Stand in a front stance with arms held in basic guard, facing and centered on the target.
Chamber trailing leg by lifting knee high in front of body and close against the body.
Shin is held vertical and ball of foot is extended downward with toes pulled back toward the knee.
Aim the knee at the target, since the foot will travel to where knee is pointing.
Snap ball of foot upward into bottom of the target, keeping the toes pulled back so they do not jam into the target.
Quickly re-chamber the foot and step it back to its original position.
The kicking motion is an upward, snapping motion.
Perform the entire kicking motion from the floor, to the target, and back to the floor in one smooth, continuous motion.

Front Thrust Kick. The front thrust kick is versatile and easy to use but it is the least "flashy" of the kicks so it is seldom used. It is versatile since it may be thrust into any opening in opponent's guard similar to the way a punch is used.

Partner holds a hand target downward with a target surface perpendicular to floor.
Stand in a front stance with arms held in basic guard, facing and centered on the target.
Chamber trailing leg by lifting knee high in front of body and close against the body. Shin is vertical, ball of foot is extended downward with toes pulled back toward the knee.
Aim the knee at the target, since the foot will travel to where knee is pointing.
Snap ball of foot forward into front of the target, keeping toes pulled back so they do not jam into the target.
Quickly re-chamber the foot and step it back to its original position. The kicking motion is a forward, thrusting motion. The motion is similar to trying to kick a hole into a dry wall. In a front snap kick, the foot would merely slide up the wall, whereas the front thrust kick would penetrate the wall.
The thrusting motion comes from thrusting the hips forward into the kick. Just the hips move forward, the shoulders remain back so stability is maintained.
Perform the entire kicking motion from the floor, to the chamber, to the target, back to the chamber, and back to the floor again in one smooth, continuous motion.

Side Thrust Kick. The side thrust kick is the "trademark" kick of Taekwondo. If you are a Taekwondo stylist, you must be able to perform a beautiful, powerful side thrust kick if you ever want to become a black belt.

Partner holds a hand target downward with a target surface perpendicular to floor.
Stand in a front stance with arms held in the basic guard, facing and centered on the target.
Chamber trailing leg by lifting knee high and across in front of body and backward toward the other side of the body. Think of it as pulling the knee toward the opposite shoulder, although this is not the goal. For most students, the knee will only reach a little over waist high. When chambered, the knee will be pulled back and the knee, shin, and foot of the leg will be parallel to the floor with the foot pointed at the target. When the knee is pulled back tightly, it prevents the kick from being jammed by an opponent who rushes in.
The kicking foot rotates inward and angles backward so the outer corner of its heel is pointing at the target.
As you chamber the kicking foot, the foot on the floor pivots forward on the ball until the heel points toward the target.
Thrust the outer corner of the kicking heel straight at the target using the thigh muscles.
Just as the heel makes contact with the target, the hip of the kicking leg "snap-rolls" over the leg. This rolling action snaps the mass of the body behind the kick as the thigh is thrusting the kick into the target.
Quickly pull the kicking knee back to its chambered position. This allows you maintain your balance, step down anywhere you choose, and kick again if necessary.
In a side thrust kick, think chamber high and tight, thrust knee at target, and pull knee back into the chamber again.
Do not pull the foot back; pull the knee back, the foot will follow. If you try to pull the foot back, the foot will be pulled backward toward the butt, which will allow the opponent to jab any subsequent attempt to kick again.

Side Snap Kick. The side snap kick is a Karate style kick but it has its advantages and disadvantages. It is quicker than the side thrust kick, but it is not nearly as powerful and it is easy to jam.

Partner holds a hand target downward with a target surface perpendicular to the floor.
Stand in a front stance with arms held in the basic guard, facing and centered on the target.
Chamber trailing leg by lifting knee high in front of body and close against body. Shin is held vertical, outer edge of foot is angled downward with sole facing toward the body. A problem with this type of chamber is that, if the opponent rushes in, the kick will be jammed and you unable to execute the kick.
As you chamber the kicking foot, the foot on the floor pivots 90 degrees forward on the ball until the heel points toward the side.
Snap the outer knife edge of the foot at the target using the knee.
Quickly pull the kicking foot back to its chambered position and back to the floor,
Perform the entire kicking motion from the floor, to the chamber, to the target, back to the chamber, and back to the floor again in one smooth, continuous motion.

Front Kick/Side Kick Combination. The front kick/side kick combination is used in the number 5 white belt one-step sparring sequence.

Chamber and execute a front thrust kick, re-chamber into the side thrust kick chamber position, execute a side thrust kick, re-chamber to the side thrust kick chamber position, and step forward into a back stance.

Perform the all the motions of both kicks in one smooth, continuous motion.

Belt Stripes

As a gauge of their progress, white belts must earn 4 individual black stripes on their belt to become eligible for testing for the next rank. The stripes are as follows:

Stripe 1: White belts must perform 5 stances.
Stripe 2: White belts must perform 3 kicks.
Stripe 3: White belts must perform the Ki-bon pattern.
Stripe 4: White belts must perform 5 one-step sparring combinations.

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