Balance is the first tenet of Chung Do Kwan, but often the most neglected. This may be because it is perceived by many to be a binary condition, "either you have balance or you don't. You are standing without wobbling or not".
Power and speed, for example, are more easily measured and thus get more attention. How many boards a person breaks, or who does a form the fastest are frequently given notice and thus we strive to match our peers. Balance on the other hand, is often an afterthought. The trap is that we notice power and speed by their presence, but balance, by it's absence. This needs to be reconsidered so that in our training balance is always worked on as an element that can be incrementally improved and developed.
Good balance is fundamental for all other aspects of training and development. It reduces risk of injury and increases the likelihood of effective technique and form.
For our purposes, we are going to consider that balance is more than the ability to stand upright or holding a sidekick extended for a fortnight. We are going to include posture and coordination. Curated below are some self practice videos, each video is a better match for different students but each student should be able to derive benefit from one or two.
Poor head posture can cause long term discomfort and weakening of numerous muscles. Poor head posture works its way in to and undermines kicking technique, also makes it easier to get punched or kicked in the head during sparring. This video has 3 helpful exercises.
This video is a big challenge because it involves BOTH Balance & Coordination, however, don't be discouraged. Follow and modify to your ability, have a sense of humor, stay focused, and if you do this daily or even Bi-Weekly for a month or two it will start to pay off.
In martial arts, both gross motor skills like kicking, punching and blocking are developed, as well as fine motor skills like hand and foot placement. Learning forms, sparring, self defense drills, and basics all help students become aware of their bodies – how they move, how they function and how to control them. Most people are able to make significant gains in their coordination with martial arts training! The cool thing is that coordination is a skill that transfers out of the Dojang and into real life. Improved coordination helps reaction times in an accidents, provides injury prevention, builds confidence and more. Just as we do additional stretching for flexibility, calisthenics for strength, we should also do supplemental coordination drills. This video is less advanced than the one above and can be easily modified. Give it a go!
This says "Ankle Strength" but it is a useful balance trainer and ideal for the YMAP & Drexel College students
Reaction time is critical.
Three basic reaction time paradigms have been described: (1) simple reaction time has a single stimulus and a single predefined response, (2) recognition reaction time has several false stimuli mixed with one correct stimulus prompting the response, and (3) choice reaction time involves multiple stimuli and differing responses for each stimulus. Serial reaction time is a combination of recognition and choice reaction time, where the stimulus is a repeating sequence that the subject must learn to predict and then to respond in a prescribed fashion.
There are martial arts drills to develop each of these, this video focuses on simple reaction time. This is critical strikes and blocks. I recommend the second half of Drill #2 at the 1:22 mark.
Flexibility
Stretching offers many physical benefits. In the TKD context, this training allows for easier and deeper movements , while also building strength and stability. Stretching your muscles and joints also leads to greater range of motion, improved balance, and increased flexibility. Increased flexibility will increase the variety of kicks you can execute, as well as their speed and power. It will make your striking techniques less telegraphed , and in general, your movements more fluid. Proper stretching will also make you much less vulnerable to self injuring. As you learn rolls, falls, throws and similar techniques, being stretched and loose is critical.
Once you develop strength and flexibility in your body you’ll be able to withstand more physical stress. Additionally, you’ll reduce any muscle imbalances, which in turn, will reduce your chance of getting injured during physical activity. Correcting muscle imbalances requires a combination of strengthening the underactive muscles and stretching the overactive (tight) ones.
Your body is likely to feel better overall once you work on lengthening and opening your muscles. When our muscles are looser and less tense, we experience fewer aches and pains. Plus, you may be less likely to experience muscle cramps. Hydration is also important for this, but more on hydration later.
When you focus on increasing muscular flexibility your posture is likely to improve. Stiffness and poor posture in any part of your body will undermine even seemingly unrelated techniques.
It’s important to increase strength as you become more flexible. This ensures your muscles will have the right amount of tension so that they’re strong enough to support you and your movements.
A few general tips from the Mayo Clinic Staff:
1- Warm up before stretching- This is why we do the run before class, warmed muscles stretch more safely and effectively than cold muscles. Jumping jacks, whatever it takes so the muscles you will be stretching have been warmed up. Stretching after workout even if only for a few minutes can be super useful.
2- Strive for symmetry- Everyone's genetics for flexibility are a bit different. Rather than striving for the flexibility of a dancer or gymnast, focus on having equal flexibility side to side (especially if you have a history of a previous injury). Flexibility that is not equal on both sides may be a risk factor for injury.
3- Focus on major muscle groups- Concentrate your stretches on major muscle groups such as your calves, thighs, hips, lower back, neck and shoulders. Make sure that you stretch both sides. Also stretch muscles and joints that you routinely use.
Don't bounce. Stretch in a smooth movement, without bouncing. Bouncing as you stretch can injure your muscle and actually contribute to muscle tightness.
Hold your stretch. Breathe normally and hold each stretch for about 30 seconds; in problem areas, you may need to hold for around 60 seconds.
Don't aim for pain. Expect to feel tension while you're stretching, not pain. If it hurts, you've pushed too far. Back off to the point where you don't feel any pain, then hold the stretch.
Keep up with your stretching. Stretching can be time-consuming. But you can achieve the most benefits by stretching regularly, at least two to three times a week.
Skipping regular stretching means you risk losing the potential benefits. For instance, if stretching helped you increase your range of motion, your range of motion may decrease again if you stop stretching.
Bring movement into your stretching. Gentle movements, such as those in tai chi or yoga, can help you be more flexible in specific movements. These types of exercises can also help reduce falls in older adults.
If you have a chronic condition or an injury, you might need to adjust your stretching techniques. For example, if you already have a strained muscle, stretching it may cause further harm. Talk to your doctor or physical therapist about the most appropriate way to stretch if you have any health concerns.
Recommended stretches:
Pigeon Pose is one of the most useful stretches for a Tae Kwon Doist. It aids to elongate the back, open the hips, groin and hamstrings, as well as alleviate pressure on the low back and decrease symptoms of sciatica.
Tricep Stretches The triceps can get sore from doing a lot of push ups, arm techniques or weapon training. This video shows 3 basic triceps stretches that are helpful in reducing soreness.