Olympic taekwondo (World Taekwondo): stances and footwork, basic and sparring kicks, spinning kicks, punches, blocks, poomsae and kyorugi tactics with the electronic body protector (PSS). Scoring from 1 January 2026: punch 1, kick to the trunk 2, kick to the head 3, spinning kick to the trunk 4, spinning kick to the head 6.
The program is built from the PlanSports training catalogue for Taekwondo: 62 techniques in 9 families, 26 drills and 9 tactical principles. In the app you pick what you work on today, log attempts and successes per technique, and your coach sees the progress.
Three sessions built from the drills below, from beginner to advanced. Durations are indicative; in the app you swap drills and log each one.
Day 1
approx. 60 min
Day 2
approx. 63 min
Day 3
approx. 57 min
62 techniques in 9 families. For each: what it is, key points and common mistakes. Open a family to see them.
Short stance, like a normal step, with weight evenly distributed and feet on parallel lines; the basic stance of Taegeuk Il Jang.
Long stance with the front knee bent over the toes and the back leg straight; about two-thirds of the weight on the front leg.
Feet in an “L”, about 70% of the weight on the back leg, both knees bent.
Feet parallel, two shoulder-widths apart, knees bent and pushed outward, weight even.
Almost all the weight on the back leg; the front foot touches the floor only with the ball of the foot.
Crossed legs, used for transitions and landings in poomsae (Taegeuk Pal Jang, Koryo).
Kyorugi guard: body side-on, weight balanced and mobile on the balls of the feet, arms protecting the trunk and head.
Moving while keeping the guard: the foot on the side of the movement leaves first, the other follows.
Quickly changing the front foot on the spot with a small hop, to go from closed to open stance or to set up the kick.
The back foot slides up to the front foot (or vice versa), quickly closing the distance for a front-leg kick.
Pivot on the front foot or side step to take the body off the line of attack and counter from an angle.
Light, continuous bouncing on the balls of the feet, allowing explosive starts and changes of rhythm.
Front kick with the ball of the foot (ap-chuk), with the knee raised and extension toward the target.
Circular kick with the instep (baldeung), with a full pivot on the supporting foot and the knee pointing at the target.
Thrusting side kick with the blade of the foot and heel (balnal), with the hip fully turned over.
The leg rises above the opponent’s head and comes down vertically, striking the head with the heel or sole.
Push with the sole into the body protector, to stop the opponent’s advance or create distance.
The fast kyorugi version of dollyo-chagi, with partial hip rotation; the most used kick to the body protector.
Bandal or head kick thrown with the front leg, usually after a slide or a switch; very fast, hard to anticipate.
Raising the front leg into the opponent’s body protector as they come in, to stop their attack and break their rhythm; it can score points.
Head kick from short range: the leg (usually the front one) rises almost vertically past the opponent’s guard and strikes the head with the sole or instep, without a full rotation.
Hooking kick to the head: the leg passes beside the target and strikes back with the sole or heel.
Two consecutive bandal kicks with alternating legs, the second starting while the first is still in the air; beats the opponent’s guard.
Spin with the back to the opponent and a straight-line thrusting kick with the heel to the body protector; the classic counter to bandal.
Full spin and hooking kick to the head with the heel or sole; worth the maximum points to the head.
Full spin on the front foot, followed by a dollyo-chagi with the other leg, to the trunk or head.
Kicks executed in the air (twio-ap-chagi, twio-yeop-chagi, twio-dwit-chagi), used in freestyle poomsae, demonstrations and gradings.
Straight punch at solar plexus level; in kyorugi it scores 1 point only on the body protector, with sufficient impact (from 2026 it can be detected by sensor gloves).
Punch with the arm on the side of the front leg, delivered at the end of the step (as in Taegeuk Il Jang).
Punch with the arm opposite the front leg, with hip rotation.
Strike with the edge of the hand (little-finger side) to the neck or temple, from outside or inside (Taegeuk Sa Jang, Koryo).
Strike with the back of the fist, from the elbow, to the face (Taegeuk Sam Jang, Oh Jang).
Elbow strike: circular, rising or against the palm (pyojeok-chigi, target in the palm), from Taegeuk Oh Jang and Chil Jang.
Low block: the arm starts next to the opposite shoulder and sweeps down, above the front thigh.
Trunk block from outside to inside, with the forearm.
Trunk block from inside to outside, with the outer edge of the forearm.
High block: the forearm rises and stops above the forehead, angled.
Block with the edge of the hand, usually double (sonnal-momtong-makki) in dwit-kubi.
Both forearms open outward simultaneously, to break a two-handed attack or grab.
In kyorugi: the arm drops or rises briefly to cover the body protector sensors or the head, without losing the guard.
The “Keon” principle (heaven): ap-seogi, ap-kubi, arae-makki, momtong-jireugi, ap-chagi.
The “Tae” principle (joy): ap-chagi followed by a punch, eolgul-makki, calm but firm movements.
The “Ri” principle (fire): sonnal-mok-chigi, dwit-kubi, dubeon-jireugi (double punch), brisk rhythm.
The “Jin” principle (thunder): double sonnal-makki, pyeonsonkkeut-sewo-jjireugi (fingertip thrust), two consecutive yeop-chagi.
The “Son” principle (wind): mejumeok-chigi (hammer-fist strike), palkup-chigi, kkoa-seogi, yeop-chagi.
The “Gam” principle (water): dollyo-chagi, han-sonnal-eolgul-bitureo-makki, bakkat-makki, flowing movements.
The “Gan” principle (mountain): beom-seogi, gawi-makki, mureup-chigi (knee strike), pyojeok-chagi (kick into the palm).
The “Gon” principle (earth): jumping double ap-chagi (dubal-dangsang-ap-chagi) and a synthesis of the gup-grade techniques.
The first dan poomsae: sonnal-makki, kkaljaebi (strike to the throat with the arc hand), double low-high yeop-chagi.
The “Diamond” poomsae: hakdari-seogi (crane stance, on one leg), keumgang-makki, heavy movements.
The “Taebaek Mountains” poomsae: fast, precise techniques, releases from grabs, dwit-kubi.
The “Plain” poomsae: broad, calm movements, balance on the side kicks (yeop-chagi).
The “Ten Longevities” poomsae: slow movements with controlled tension, alternating with firm techniques.
The “Earth” poomsae: power coming up from the ground, firm blocks and strikes.
The “Sky” poomsae: wide circular movements, “T”-shaped embusen.
The “Water” poomsae: fluid, continuous movements with open-hand techniques.
The “Oneness of mind and body” poomsae: balanced yeop-chagi, jumping side kick.
When the opponent comes in with bandal, spin on the spot and hit the exposed body protector with dwit-chagi; earns the technical points of a spinning kick.
A small step back so the attack hits thin air, followed immediately by bandal or a head kick.
Knee feint (suggesting a bandal to the body protector) that drops the opponent’s guard, then a head kick.
At very close range: pit-chagi to the head, punch to the body protector, angled exit. Holding the opponent is penalised with gam-jeom.
Stop the opponent’s entry with a cut kick, then follow up with bandal on the opposite side or with the back leg.
26 drills by kind: warm-up, technical, tactical, physical, play. Duration, volume, what you need, the goal and how you know it worked.
Rope skipping or bouncing in guard, then footwork forward, backward, sideways and switches on a signal. Finish with knees to chest and leg swings.
What you need: Gym, no equipment; optionally a jump rope.
Goal: Activating the ankles and fighting rhythm.
Success: The guard stays correct on every change of direction.
Works on: Bounce rhythm, Forward / backward step (jeonjin, hujin), Stance switch (switch, bakkwo-didimgi)
Front, side and arc swings (inside-out), knee raises with rotation, then slow kicks holding the knee up for 2 s.
What you need: Wall or support bar.
Goal: Range of motion for head kicks, without injury risk.
Success: The front swing reaches head height without bending over.
Works on: Ap-chagi, Dollyo-chagi, Naeryo-chagi (axe kick)
Moving, in ap-kubi and ap-seogi: arae-makki + momtong-jireugi, eolgul-makki, momtong-an-makki, then ap-chagi, dollyo-chagi, yeop-chagi.
What you need: Lines along the length of the gym.
Goal: Consolidating the basic techniques for poomsae and gradings.
Success: Correct stances and the technique finishing with the step.
Works on: Ap-kubi (long front stance), Arae-makki, Momtong-jireugi (middle punch), Eolgul-makki, Ap-chagi
Kicks performed slowly: knee up 2 s, slow extension 2 s, retraction 2 s, without touching the floor between reps.
What you need: No equipment.
Goal: Control, balance and strength in the supporting leg.
Success: 5 consecutive reps without touching the floor.
Works on: Yeop-chagi, Dollyo-chagi, Ap-chagi
The partner flashes the paddle briefly at different heights; the athlete kicks with bandal, then with the front leg, returning to guard after each kick.
What you need: Partner with a paddle (one or two).
Goal: Accuracy and reaction to the target.
Success: A clean kick on the paddle before the partner pulls it away, in at least 8 out of 10 attempts.
Works on: Bandal-chagi, Front-leg kick (fast kick, apbal)
Combinations on the paddle signal: bandal-bandal (dubal), bandal + head kick, cut + bandal, bandal + dwit-chagi.
What you need: Partner with two paddles.
Goal: Linking kicks without losing balance.
Success: Every kick in the combination hits the paddle, with no pause between them.
Works on: Dubal-dangsang (double kick), Bandal-chagi, Cut kick + bandal, Dwit-chagi (back kick)
Dwit-chagi to the body protector, dwit-huryeo-chagi and tornado to the paddle held at head height, returning to guard.
What you need: Partner with a paddle or body protector.
Goal: Confidence in spinning kicks, the highest-scoring ones.
Success: On-target kick and balanced landing in guard on every rep.
Works on: Dwit-chagi (back kick), Dwit-huryeo-chagi (spinning hook kick), Tornado (360° spinning dollyo-chagi)
Bandal, yeop-chagi, mireo-chagi and dwit-chagi on the bag, with power, for enough impact on the PSS sensors.
What you need: Heavy bag or taekwondo bag.
Goal: Impact power of the kicks.
Success: The bag moves visibly with every kick, without losing the guard.
Works on: Bandal-chagi, Yeop-chagi, Mireo-chagi (push kick), Dwit-chagi (back kick)
The poomsae is split by direction (lines of the embusen). Each section slowly on the details (stances, heights, directions), then with rhythm and kihap; finally the full poomsae.
What you need: Space with the directions marked; mirror or video camera.
Goal: Accuracy (stances, techniques, directions) for the accuracy score.
Success: Full poomsae, finishing at the starting point, with no sequence errors.
Works on: Taegeuk Il Jang, Taegeuk Sa Jang, Taegeuk Pal Jang, Koryo
Poomsae performed as in competition; speed and power, control of rhythm and breathing, and expression of energy are analysed on video.
What you need: Video camera, a teammate or coach as judge.
Goal: The presentation score in WT judging.
Success: Clear contrasts of rhythm and kihap at the set moments, confirmed on video.
Works on: Taegeuk Yuk Jang, Taegeuk Chil Jang, Keumgang, Taebaek
One athlete leads the movement; the other keeps the exact striking distance. On the signal, attack with bandal if in range, or retreat if not.
What you need: Pairs with body protectors.
Goal: Sense of attacking and safety distance.
Success: No attacks “into thin air”; the attack starts only from the correct distance.
Works on: Forward / backward step (jeonjin, hujin), Slide, Bandal-chagi
The attacker comes in with bandal; the athlete counters in turn with step back + bandal, dwit-chagi on the spot, and pivot + head kick.
What you need: Pairs with body protectors; the attacker uses bandal.
Goal: Automating the main kyorugi counters.
Success: The counter hits the body protector before the attacker returns to guard.
Works on: Step back and bandal counter, Dwit-chagi counter, Pivot and angle exit
The partner advances to attack; the athlete stops them with a cut kick and immediately follows up with bandal or a head kick.
What you need: Pairs with body protectors.
Goal: Controlling the rhythm of a pressuring opponent.
Success: The opponent is stopped and the second kick scores.
Works on: Cut kick (stopping with the front leg), Cut kick + bandal
Feints to the body protector that drop the guard, then the head kick: bandal feint + pit-chagi, cut + naeryo-chagi, switch + front-leg head kick.
What you need: Pairs, headgear and body protector.
Goal: Head kicks (3 points, 6 with a spin) set up, not accidental.
Success: The partner reacts to the feint and the head kick hits the headgear.
Works on: Feint to the trunk, attack to the head, Pit-chagi (oblique head kick), Naeryo-chagi (axe kick), Front-leg kick (fast kick, apbal)
Start from very close range: each tries to score with pit-chagi, a punch to the body protector, or an angled exit followed by bandal, without holding the opponent.
What you need: Pairs in full gear.
Goal: Efficiency at short range, where many matches stall.
Success: Score from the clinch without a gam-jeom for holding.
Works on: Close-range fighting (clinch), Pit-chagi (oblique head kick), Momtong-jireugi (middle punch)
The coach calls the stance (closed or open); the athletes work only the matching techniques: in open stance, back-leg bandal to the open body protector; in closed stance, front-leg kick and switch.
What you need: Pairs with body protectors.
Goal: Choosing the kick based on the relative position of the stances.
Success: Use the technique that fits the stance in at least 8 out of 10 attacks.
Works on: Stance switch (switch, bakkwo-didimgi), Bandal-chagi, Front-leg kick (fast kick, apbal)
One athlete starts at the edge; they must get out with a pivot or a counter, without stepping out (gam-jeom). The other presses with kicks.
What you need: Marked competition area.
Goal: Avoiding penalties and using the edge against the opponent.
Success: No stepping out of the area in 6 rounds.
Works on: Pivot and angle exit, Step back and bandal counter
Examples: “you’re 3 points down, 20 s left”, “you’re 2 up, the opponent is pressing”, “level, last 10 s”. The athlete chooses risk (head kick, spin) or safety.
What you need: Pairs, PSS or a referee with a scoreboard.
Goal: Tactical decisions under scoreboard pressure, with rounds won separately (best of 3).
Success: Correct decisions in at least 4 out of 6 scenarios.
Works on: Feint to the trunk, attack to the head, Dwit-chagi counter, Bandal-chagi
Alternating bandal as fast as possible for 10 s, with correct technique; count the kicks.
What you need: Partner with two paddles, stopwatch.
Goal: Speed and speed endurance.
Success: The number of kicks per interval drops by no more than 15% by the last set.
Works on: Bandal-chagi
Tuck jumps, lateral jumps over a cone, box jumps, then immediately a kick on the paddle.
What you need: Low box, cones.
Goal: Explosiveness for starts and jumping kicks.
Success: Jump height and speed increase from month to month.
Works on: Twio-chagi (jumping kicks), Slide
At the end of training: progressive front and side splits, hip flexors, hamstrings, adductors; partner stretching (contract-relax) for advanced athletes.
What you need: Mat, wall, optionally a partner.
Goal: Range of motion for head kicks and poomsae.
Success: The distance from the floor in the splits decreases every month.
Works on: Naeryo-chagi (axe kick), Pit-chagi (oblique head kick), Yeop-chagi
Courses with quick steps, switches and lateral movement, finishing with a kick on the paddle.
What you need: Agility ladder, cones.
Goal: Quick feet and coordination for footwork.
Success: Decreasing time, without stepping on the ladder.
Works on: Forward / backward step (jeonjin, hujin), Stance switch (switch, bakkwo-didimgi), Bounce rhythm
Plank, side plank, hanging leg raises, medicine ball rotations. A stable core allows fast spins and controlled landings.
What you need: Mat, medicine ball.
Goal: Stability for spinning kicks and head kicks.
Success: Hold each exercise 30-45 s with correct form.
Works on: Dwit-chagi (back kick), Tornado (360° spinning dollyo-chagi)
Each tries to touch the partner’s body protector with the sole or an open hand without being touched; guard and footwork are maintained.
What you need: Pairs with body protectors.
Goal: Distance, reaction and footwork, in a game format.
Success: The kids use footwork in guard, not running.
Works on: Bandal-chagi, Forward / backward step (jeonjin, hujin)
Matches under WT rules (best of 3 rounds). The coach notes the kicks that scored and the gam-jeom received.
What you need: Electronic body protectors and headgear, sensor socks, referee.
Goal: Applying tactics and technique with a real score.
Success: More points from kicks than from the opponent’s penalties; fewer and fewer gam-jeom.
Works on: Bandal-chagi, Dwit-chagi counter, Cut kick (stopping with the front leg), Front-leg kick (fast kick, apbal)
Points only with the front leg (cut, apbal, pit-chagi, huryeo). Forces work on distance and rhythm.
What you need: Pairs with body protectors.
Goal: Developing front-leg weapons.
Success: At least 3 valid kicks per round.
Works on: Front-leg kick (fast kick, apbal), Cut kick (stopping with the front leg), Pit-chagi (oblique head kick), Huryeo-chagi (hook kick)
The tactical principles of the sport and the drills used to train each.
In taekwondo the distance is longer than in other combat sports. Control it with small steps and changes of rhythm, so that you need just one step to attack while your opponent needs two.
Attack first with fast front-leg kicks (fast kick) before the opponent is ready. Short kicks, followed immediately by a second one, force the opponent onto the defensive.
Drills: Paddles: single kicks, Restricted sparring: front leg only
The attacker exposes their body protector. A short step back followed by bandal, dwit-chagi on the spot, or a pivot with a head kick are the basic counters; dwit-chagi also earns the technical points of a spinning kick.
The cut kick stops a pressuring opponent and breaks their rhythm. When the distance closes, in the clinch, whoever strikes first with pit-chagi or a punch and exits at an angle, without holding, wins the exchange.
Drills: Cut kick and follow-up, Clinch work
Head kicks are worth 3 points (6 with a spin from 2026). Set them up with feints to the trunk that drop the guard, with switches and with front-leg kicks from closed stance.
Drills: Setting up the head kick, Spinning kicks on the paddle
In open stance the opponent’s body protector is exposed to the back-leg kick; in closed stance the front leg and the switch work better. Switching stance takes you out of the pattern your opponent has prepared for.
Drills: Open / closed stance
Each gam-jeom gives a point to the opponent. Stepping out of the area and falling are penalised immediately; holding, raising the leg to block and kicks below the belt when they affect the fight. Drive the opponent toward the edge, but don’t step out yourself.
Drills: Edge control, Kyorugi with PSS in rounds
The match is won on rounds (best of three 2-minute rounds), so every round starts from zero. When you’re ahead, control the distance and counter; when you’re behind, raise the risk with head kicks and spinning kicks.
Drills: Round scenarios (score and time), Kyorugi with PSS in rounds
WT judging scores accuracy (4 points: stances, techniques, directions, balance) and presentation (6 points: speed and power, rhythm and tempo, expression of energy). Accuracy details are drilled slowly, presentation with video.
Drills: Poomsae by sections, Poomsae: presentation and rhythm
The criteria your coach grades from 1 to 10 in the app, in four directions.
Create a free account, pick Taekwondo and "what are you working on today". Log attempts and successes per technique, the watch measures the effort, and your club coach sees the session and suggests the next drills.
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