Sparring

BREATHING

So often when we perform our patterns, we either forget to breathe altogether or breathe incorrectly. Breathing in and out at the proper times is vital to the correct execution of movements.

We have all heard our instructors giving constant instructions with regard to breathing. Breathing brings oxygen into the body and allows the waste (carbon dioxide) to be removed. Our cells need oxygen to create energy, without oxygen our cells continue to try and make energy but the result is the production of lactic acid. A single punch requires muscles in the hands, arms, shoulders, neck, legs, stomach and chest, all of these movements have to be co-ordinated and controlled by the nervous system and brain. This one movement therefore demands an enormous amount of energy, when viewed in these terms the necessity for proper breathing can be appreciated.

It is also worth remembering that virtually everybody is prone to anxiety to a greater or lesser degree. So getting nervous before a grading or competition is a good thing, it just means that you’re normal. Breathing is an effective tool if used correctly to control and focus this anxiety.

Sparring is the application of offensive and defensive techniques gained from patterns and other fundamental exercises against an opponent or opponents, there are two main forms, set-sparring and free sparring. Free sparring is used in competitions and only allows techniques to be executed above the waist and to the front part of the body. The semi-contact style is most is most where points can be scored without physically landing an attack. In these competitions light protective equipment is worn for safety.

STRATEGY

We all have differing physical attributes, whether fat, thin short or tall, when it comes to sparring we are all endowed with certain strengths and weaknesses. Knowing a partners strengths and weaknesses provides a major strategic advantage.

If you’re taller - Keep a far distance from your partner and use your legs
If you’re shorter - Get in close enough that you’re too far in range for your partner to kick. Get in, stay in
If you’re heavier - You’ve got a power advantage, so use it wisely. Think “tank”.
If you’re lighter - You’ve got a speed advantage, so use it wisely. Think “butterfly”.
If you’re faster - Get in range, throw a few techniques, and get out A.S.A.P.
If you’re slower - Don’t get fancy — stay simple. Make your partner come to you instead of chasing after him or her.

When two people spar each other, each person is in a particular sparring stance, either left foot lead or right foot lead. If both competitors have different leads (i.e.: if one has left foot forward and the other has right foot forward), this is known as open stance. When both competitors have the same lead (i.e.: if they both have their left foot forward), this is known as closed stance.

It is important to be aware of which stance you are in as this determines what attacking and defensive moves are available to you.

THE ATTACK

The attack is a very important part of the sparring match as it closes the distance between the competitors in order that some actual exchanges may occur.

Attacking, however, has disadvantages. When you attack, you leave yourself open and off balance for your partner’s counter-attacks, however this can be overcome by simply countering the counter-attack.

Another way to avoid the entire issue of vulnerability created by an attack is to refrain from an actual attack and throw what your partner perceives to be an actual attack but is in effect a fake or dummy attack. Your partner will react to this threat by beginning a counter-attack, which will give you time to close the distance and land several techniques. Effective attacking relies heavily upon footwork and faking.Here are a few rules to follow about attacking:

Never throw just one technique.
Never just walk into the correct distance and kick.
Never throw a technique when you know that you will not be able to land it.
Always use footwork or faking to bring your partner closer to you.
Always plan on your partner having a counter-attack.

Always plan on countering your partner’s counter-attack.

Here are some hints about reducing the risk of sports-related injuries:

1. Flexibility -

Being flexible is an essential part of TKD and stretching is difficult and strenuous training. It can even be dangerous when not practiced correctly, overstretching can tear muscles and ligaments. When practiced properly, however, stretching promotes flexibility and decreases the risk of injury to your muscles, ligaments and joints. Because it is vital to stretch properly, when practising at home the student should always follow the techniques and exercises that have been taught to them during their training sessions with proper warming up and cooling down.

2. Exercising -

Exercising is essential for good health, however it always brings stress on the body. This stress can cause numerous small injuries to bodily tissue, if not allowed to heal these small injuries can combine forming much larger injuries, which in turn, can lead to recurrent muscular or tissue problems. To allow these injuries to heal, a minimum of 24 hours should be left between training sessions. During this time it is essential to ensure that the body receives adequate hydration and nourishment.

3. Pronation -

A very common problem that many people suffer with is pronation, (commonly known as being flat footed). When the arch is turned downward, the ankle is placed in an unnatural angle which also places the knee and hip joints in unnatural angles. When these joints are misaligned, it becomes much easier to cause joint and ligament damage. A visit to your doctor or a qualified podiatrist can provide valuable advise in this instance, often special shoe inserts can be provided which support the arch allowing the healing process to take place when not exercising and helping to strengthen the foot muscles.

4. Working out -

When working out at home it is vitally important in order to avoid major long term injuries that a set order is adhered to. This should involve a proper warm-up followed by stretching and working out and then cooling down and further stretching exercises. If in doubt your instructor will be able to provide you with appropriate advice and also indicate which areas of your body you need to concentrate on.

5. Hydration -

When dehydrated a whole range of bodily functions fail to work effectively, one of the most important is that muscle tissue which is normally very viscous, allows the fibres to slide over each other with relative ease. However when dehydrated this viscosity is reduced preventing them sliding over each other easily and making the the chances of an injury much more likely. It is therefore important to always ensure that fluids are available and dehydration is avoided. It is worth remembering that your body is actually dehydrated before you get thirsty and that the thirst feeling occurs only when the rest of your body is already extremely dehydrated.