Category: Master Yoo’s Training Guide


How To Improve Power Of Your Round House Kick

1. Main Training

Engaging the core is fundamental for added power in a variety of taekwondo kicks, from more basic round house kicks to more advanced back hook kicks. Note that for taekwondo, the reference to “core” extends not only to the abdomen and lower back, but also to the quadriceps.

Practicing a shortened version of round house kicks by performing knee strikes (without kicking) is an effective way to assess and improve core strength for round house kicks. Lead with the knees when pushing off the floor. Practice in sets of two (right/left) so that you can isolate improving core engagement (rather than momentum, which sets in naturally after 3 or more kicks). If you have a partner you can also practice by striking target-mitts with your knees.

2. Additional Support for Power Roundhouse Kick

Developing strong quadriceps for explosive power is also important and can be achieved by practicing squats in your daily routine. However, rather than performing routine squats and burning out energy, perform meditative squats as part of your overall growth as a martial artist, connecting body, mind and spirit (Jung Choong, Ki Jaang, Shin Myung). Keep feet a little more than shoulder-width apart, slightly grabbing the floor with your toes. Squat slowly, inhaling on the way down, pausing slightly at 90 degrees, and exhaling on the way back up. Keep your spine vertical and your palms together in front of chest, with elbows down and shoulders relaxed. Focus on heat sensation in your palms and on your Dahnjun pushing out and pulling in with each inhale and exhale.

<Refer to Master Yoo’s training guide ->Oct. 21st 2015>

3. Finishing Training

Chuk Ki is a method to prepare for energy accumulation. Place your feet a little more than shoulder width apart. Bend your knees just to the point where your knees touch your pants. Place your palms together (as in the meditative squats described above). With your back straight (tailbone in), release all tension in your upper body. Relax your upper body, starting from your face, neck, trapezius muscles, shoulders, upper back between the shoulder blades, upper chest, lower chest, solar plexus, and down to your lower belly. Breathe comfortably through your nose only and focus on the Dahnjun sensation (pressure, warmth).


— Written by Ji Do Ja Nim Yoo; edited by Hyun Sa Chun Shim


Importance of the Back Kick

The back kick is an extremely powerful and potentially lethal weapon. It can be much more powerful than a roundhouse kick, carrying over 1,500 lbs. of force upon impact. However, proper execution is more difficult. The primary challenges to the back kick are accuracy and power.
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Meditation after Training


Meditating after training helps to calm down brain waves and relieve excess body heat through the mouth and pores by repeating simple motions with corresponding breath work. In a short time the body temperature goes from being overheated to moderate. In addition, meditation improves circulation of the vertical energy channels (Im Maek and Dok Maek ), making the lower Dahn Jun warm and cooling down the brain (Su Seung Hwa Gaang).

-Written by Grand master Yoo

편안한 동작을 호흡과 일치시켜 반복함으로써 뇌파를 안정시키고 입과 땀구멍을 통해 과도하게 높혀진 체내의 열기를 배출시켜 인체의 적정온도에 도달할 수 있도록 유도한다. 또한 인체의 수직경락( 임맥과독맥 )의 유통을 진전시켜 하단전을 따뜻하게 하고 머리는 시원하게 한다.

– 유성근 지음


Rubber Band Man

yoosma blog 2

The rank of 4th degree black belt takes close to two decades of continuous training to achieve. Within in that time frame, there are periods of progress, stagnation, and even decline in energy level and skill. A rubber band by itself already has a certain shape. You can, however, stretch it out with some effort. Furthermore, with extra pull, it stretches out exceedingly, and with less pull it shrinks back closer to its original shape. That is where the similarity lies between the journey towards attaining 4th degree black belt and a rubber band. It is not uncommon for a student to train with high intensity and dedication in the months leading up to their black belt tests, not just 4th degree.
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Master Yoo’s Training guide – Part 2 Method of meditation before and after martial arts training


  • Standing with feet shoulder-width apart, place your palms together. Grab the floor with your toes (“tiger toes”) and feel the soul of your foot (yong-chung)
  • Pull your tailbone slightly in and upwards – you should feel pressure/awakening of your lower dahn-jun
  • As you relax your chest, shoulders and upper back muscles, your breath deepens and your chest feels more comfortable
  • Close your eyes but visualize a horizon view, opening your In-dahng such that light projects widely and outwards
    In Dahng
  • Remind yourself you are working to benefit humanity as a Hong-Ik martial artist. This is your main focus.


  • Stand comfortably with feet shoulder-width apart
  • Raise your palms outwards in a circular shape while inhaling through your nose, until you reach your forehead
  • Lower your palms towards your lower abdomen while exhaling through your mouth, until you reach your lower dahn-jun.
  • *Repeat the above method for 5-10 cycles
  • Continue for 10 more cycles but inhaling/exhaling only though your nose.
    This method will help you to accumulate energy in your lower dahn-jun
    Lower Dahn-Jun
  • Place your palms together keeping your eyes closed, and let your entire body relax (from your face to your lower abdomen)
    • Feel heat sensation in your palms
    • Feel warm sensation in your chest area and heart
    • Feel warm energy descending down to your lower abdomen
    • Feel your great happiness rise in your heart, with thankfulness for the energy connection between you and mother nature
  • Bow deeply

— Written by Master Yoo; edited by SUSA Chief Carlos Stern

수련전의 3분 명상

  • 발을 어깨 넓이로 벌리고 두 손을 가슴 앞에서 편안히 합장한다.
  • 발가락으로 땅바닥을 은근히 잡으면서 용천을 느껴본다.
  • 꼬리뼈를 슬쩍 안으로 당기면서 아랫배의 압력을 느끼면서 하단전을 일깨운다.
  • 가슴과 어깨 윗등에 힘을 빼면서 가슴이 편안해지고 호흡이 깊어짐을 느껴본다.
  • 눈은 수평선을 바라보고 이마를 활짝 열고 눈앞의 모든 사물을 밝게 비춘다.
  • 정수리에 시원한 기운이 와닿음을 느끼고 이 기운이 머리끝에서 발바닥까지 흘러내려감을 느껴본다 (의념으로 상상해보아도 무관하다)
  • 그리고 세상을 위해 이바지하는 홍익 무도인으로서의 사명을 머리속에 새긴다.

수련후의 5분 명상

  • 발을 약간 벌린채로 편안히 선다.
  • 숨을 편안히 코로 들이마시며 양손바닥을 바깥쪽으로 원을 그리며 이마 앞까지 올린다.
  • 숨을 길게 입으로 내쉬며 양손바닥을 천천히 아랫배 쪽으로 내린다.
    (위의 방법을 5-10회정도 반복한다)
  • 다음은 10회정도 위와 같은 방법으로 호흡을 코로만 진행하여 기운을 아랫배로 모으도록 유도한다.
  • 두 손을 합장하고 온 몸에 힘을 천천히 빼도록 한다.
  • 손바닥의 열감을 느껴본다.
  • 가슴이 따뜻해지고 넓어지는 느낌이 든다.
  • 가슴의 따뜻한 기운이 아랫배까지 전달됨을 느낀다.
  • 가슴에서 우러나는 환희심을 느끼며 깊이 고개숙여 감사한다.

유성근 지음