White Belt Training Resources
Form: Chon-Ji
Tae Kwon Do Forms (Hyung) help our students develop techniques, improve their balance and coordination, and enhance their mental focus. Forms also serve as a way to preserve and pass down the traditional skills and movements of Tae Kwon Do.
The first form White Belts learn is called Chon-Ji. Chon-ji means Heaven and Earth, or Beginning. The form has 19 movements – 11 offensive and 8 defensive. The three techniques include a low block, middle punch, and a side block. Master Penny Duggan demonstrates Chon-Ji form in the video below.
Basic Stances, Punches, Blocks, Kicks
In this video for new students, Master Penny Duggan takes students through the basic stances: Horse Stance, Walking Stance, “L” or Fighting Stance, punches, and kicks.
The second video expands on the introductory video above, reiterating the commands, stances, punches, and kicks learned as a White Belt.
Building on Tae Kwon Do Basics
Master Penny Duggan demonstrates a class warm-up, stretching, blocking and attacking drills, and hand / foot combinations. Use this as a daily workout tool for at-home training to practice your Tae Kwon Do mechanics. The techniques to focus on practicing as a White Belt required for testing for Yellow Belt include
- Stances: Walking stance, Horse stance, “L”-stance (fighting stance), Ready stance
- Hand Techniques:
- Punches: Single / Double / Triple punches, High-Middle-Low punch
- Blocks: Low block, Side block, High block
- Foot Techniques:
- Kicks: Front kick, Side kick, Roundhouse kick, Step-side kick
Terminology
This audio track provides the basic terminology for White Belts to learn for consideration of promotion to Yellow Belt.
- Count to 10 in Korean
- Basic terminology
- Show proper respect and discipline
- Know your instructors’ name(s), parents’ names and birthdays
- Know your age in Korean
- Know how to tie your uniform and belt
- Ki hap (yell) in a strong voice
Tenets of Tae Kwon Do
- Courtesy
- Integrity
- Perseverance
- Self-Control
- Indomitable Spirit
Rules of the Do Jang (School)
- Be courteous to all persons in the Do Jang
- Show respect by bowing to flags upon entering and leaving the Do Jang
- Refrain from idle chatter, swearing, and horseplay
- Never lose your temper in the Do Jang
- There are to be no street shoes, jewelry, chewing gum, or food in the Do Jang
Self Defense
When testing for the next belt level, students are required to demonstrate three self defense techniques in a row. For White Belts, it’s recommended to practice defense against choke holds, one- and two-hand shoulder grabs, and other basic techniques. Master Penny Duggan demonstrates Street Smart Self Defense in the following video.
One Step Sparring
One-step sparring is a controlled martial arts drill where two students (or a student and instructor) perform a pre-arranged attack and a single defensive counter. Each movement is practiced step-by-step, focusing on precision, timing, and proper technique rather than free sparring. The “attacker” steps forward and executes a middle punch. The “defender” then executes their defensive block and attack sequence. For promotion testing, white belts will need to execute six different basic techniques.
Benefits:
- Builds strong fundamentals and correct technique
- Improves timing, distance, and coordination
- Develops confidence in self-defense situations
- Enhances focus, discipline, and reaction speed
- Provides a safe way to practice realistic scenarios
Additional Training Tips
These videos and more are found on the Kim’s Tae Kwon Do Center’s YouTube Channel.