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Taekwondo · Basic · b1

Bow, stances and balance

At home 8 min 1 and a grown-up One room

Ready when: nothing, this is the first card.

Start a session

What you are learning

How every taekwondo class begins (attention, bow, ready), the first two stances (the short walking stance and the long front stance), and standing on one leg, which every kick needs.

Words on this card Dobok, Attention, Walking stance
Dobok
The white training suit and the coloured belt.
Attention
Standing tall with feet together; bending forward from the hips to show respect; feet shoulder-width with fists in front of the belt.
Walking stance
A short natural step; a long stance with the front knee bent and back leg straight; a stance with most of the weight on the back leg.

Set up

A chair for balance; a 4 m lane.

Weather: dry ground

The base setup for taekwondo

Show it first for the one teaching

  1. Attention: feet together, hands at the sides. Bow from the hips, eyes down. Ready: feet shoulder-width, fists in front of the belt.
  2. Walking stance: a short, natural step. Front stance: a long step, front knee bent over the foot, back leg straight.
  3. Stand on one leg for 10 seconds, looking at one spot.

Your part while they practise

Give the commands: attention, bow, ready.

Step by step

  1. Attention, bow from the hips, ready.
  2. Walking stance, then front stance: step forward and back down the lane, 4 lengths.
  3. One-leg balance, 10 seconds each side.

How much: 4 lengths 8 min a session 3 days a week

Say one thing Pick one line from "What you will see" for today and say only that.

The game: Statues

You call a stance; the child moves into it and freezes.

Who plays: the child against their own best; you call.

How to play, turn by turn
Turns
  1. The child starts at ready
  2. Call "attention", "bow", "walking", "front" or "one leg"
  3. The child moves into it and freezes for 3 seconds while you check
  4. 10 calls
Fair play
A grown-up holds each stance with eyes closed.
Points
1 point for the right stance; 1 more point for holding it still for 3 seconds.
Fouls
No points for that call
  • The front knee past the toes
  • The back leg bent in the front stance
  • Holding the chair on a one-leg call
Winning
Beat your best from 10 calls.
Stars
  1. 8 points for 1 star
  2. 14 points for 2 stars
  3. 20 points for 3 stars

Easier or harder

Easier

Hold the chair for balance.

Harder

Eyes closed for 3 seconds on one leg.

What you will see, and what to say

  • the front knee goes past the toes Knee over the footOver the laces.
  • the back leg bends Back leg straightLock it long.
  • wobble on one leg Look at one spotEyes still.

Self-check

10

10 seconds of one-leg balance each side without holding.

Stop and get a coach when

Pain in the hip or knee.

Fitness for this

Warm up first: how to warm up, at workonfitness.com. For strength and stretching, its exercise library shows each exercise step by step, with an easier version.

This card trains etiquette, stances, balance.

awiseathlete.com/sports/taekwondo/taekwondo-b1