FAQ
Tapes - What are those?
As students learn curriculum, they will earn the colored tape associated with it. A half tape means they have been introduced to the material. A full tape means they have passed it off and that so long as they keep practicing it, it is ready for testing. The colors are as follows:
Why practice at home?
In order to perform their best at testing, students should be doing an hour of practice outside of class each week. This is the bare minimum. We have created these exercises to give you ideas on how to accomplish that practice. You will notice that each one is tied to the tape we are focusing on at any given week during the testing cycle. Even though these practices are set to last a week, some, such as conditioning and stretching, should be done throughout the cycle if you want to see any real improvement. Other assignments can be extended on an as-needed basis. Struggling with your rolls or breakfalls? Practice them more often. Struggle with memorizing your form? Have at least 1 poomsae ready for evel each time you come to class. Adjust these as needed to become the best martial artist you can be.
What is Focused Practice?
Thoughtful, goal-driven practice designed to make specific improvements. Keys to focused practice:
- Be specific: What exactly do you need to change/fix/learn?
- Make it measurable: How will you be able to tell if you have accomplished it or not?
- Repetition. Lots of Repetition: Do it correctly over and over to build muscle memory and make the changes stick.
What are Ninja Challenges?
For when you’ve completed your focused practice and want to go above and beyond. By completing the Ninja Challenge you make yourself a stronger martial artist.
What are Performance 25s
Performance 25’s are a form of Focused Practice specifically for improving Poomsae. One P25 is required in order to recieve your Black Tape. But it is beneficial to do more than one for each Poomsae to help with memorization.
- Do a single poomsae 25 times.
- Get that poomsae evaluated by an instructor.
- Do another* single poomsae 25 times.
- Get that poomsae evaluated by an instructor.
- Put initialed & signed Performance 25 sheet in the fishbowl at the front desk.
*If students do the same poomsae 50 times on the same sheet then they need to get an eval between the first 25 and the second 25. That way we can catch any mistakes before they get it too engrained in their body memory!
What are Refine 50s?
Refine 50s are another form of Focused Practice specifically for improving Poomsae. They are a great way to work on a specific piece of a form you are struggling with.
- Do a single section/direction 50 times
- Incorporate it into the full poomsae 10 times
- Get that poomsae evaluated by an instructor.
- Put initialed & signed Refine 50s sheet in the fishbowl at the front desk.
This is a great option for students that struggle with one section of the form. Common reasons for doing a R50:
- Frequently turn the wrong way
- Frequently block or strike with the opposite hand
- Have a hard time remembering one line
- Want to improve the height of your kick
- Want to improve your balance during a turn
- Want to improve speed during a fast hand technique section
- Want to improve accuracy of a strike
How often should I do a Performance 25?
We encourage students to turn in a Performance 25 each week. At Rank Advancement Ceremony every 3 months we have a raffle for prizes, and every completed Performance 25 counts as an entry to win!
- Techniques Week 1
- Techniques Week 2
- Poomsae Week 1
- Poomsae Week 2
- Kicks Week 1
- Kicks Week 2
- Self Defense Week 1
- Self Defense Week 2
- Kick Combos Week 1
- Kick Combos Week 2
- Review Week - Regular Classes
- Testing Week - No Regular Classes
Week 1 each Testing Cycle.
Silver Tape: March Testing Commitment Tape
Purple Tape: June Testing Commitment Tape
Orange Tape: September Testing Commitment Tape
Pink Tape: December Testing Commitment Tape
Yellow Tape: Terminology. This tape can be passed off at any time at the front desk. View Terminology sheet here.
White Tape: Testing Paper work turned in and paid for. Click here to download the CBT Testing Paperwork.
At the end of Week 1 your belt should look like this:
Focused Practice
Practice your new Techniques 25 times on each side. Slow it down and make sure you’re starting and ending in the correct place on each one. Only increase speed once you can hit your spot reliably every time.
Ninja Challenge
Conditioning: Practice any applicable Techniques against a firm/hard surface until it gets a little uncomfortable (you should not hurt yourself!), then do other side. Let your body recover completely before doing that technique again.
This is great for knife hands, ridge hands, spear hands, punches, palm strikes, roundhouse kicks (on bobs instead of squishy targets), ax kicks, or any other striking surface that you want to strengthen. The key is to start small, be careful, and not cause bruising or other signs of damage. You want your body to get stronger through consistent repetition. In this case the tortoise really does beat the hare!
Performance 25
Do a Performance 25 for 2 past rank forms.
Week 2 of each Testing Cycle.
At the end of Week 1 your belt should look like this:
Focused Practice
Prepare for Pass-off: Ask for feedback on your techniques and practice whatever needs to be fixed until it is ready.
Ninja Challenge
Flexibility is a key component to Taekwondo. Hold the following stretches for at least 2 minutes each:
- Straddles
- Right Splits
- Left Splits
For maximum results you should do this consistently. 10 minutes a week over multiple days is ideal if you want to gain flexibility!
Performance 25
Do a Performance 25 for 2 past rank forms.
Other Tapes:
Silver Tape: March Testing Commitment Tape
Purple Tape: June Testing Commitment Tape
Orange Tape: September Testing Commitment Tape
Pink Tape: December Testing Commitment Tape
Yellow Tape: Terminology. This tape can be passed off at any time at the front desk. View Terminology sheet here.
White Tape: Testing Paper work turned in and paid for. Click here to download the CBT Testing Paperwork.
sWeek 3 of each Testing Cycle.
At the end of this week your belt should look like this:
Focused Practice
Practice as much of your New Poomsae as you know 25x.
Ninja Challenge
Do your poomsae at least 5 times each of the following ways:
- Super Tense the whole way through
- Relaxed the whole way through
- With relaxed sets and then fast execution, tensing on impact (pop)
Performance 25
Do a Performance 25 for 2 past rank forms.
Other Tapes:
Silver Tape: March Testing Commitment Tape
Purple Tape: June Testing Commitment Tape
Orange Tape: September Testing Commitment Tape
Pink Tape: December Testing Commitment Tape
Yellow Tape: Terminology. This tape can be passed off at any time at the front desk. View Terminology sheet here.
White Tape: Testing Paper work turned in and paid for. Click here to download the CBT Testing Paperwork.
Week 4 of each Testing Cycle.
At the end of this week your belt should look like this:
Focused Practice
Ninja Challenge
Practice your new poomsae 25x using at least 5 different methods (examples below):
- in slow motion
- checking stances
- checking hands
- with eyes closed
- with as much “pop” as possible
- like a robot
- like a superhero
- like you’re underwater
- with a keyap on every strike, kick, or block
- with zero extra steps
- making sure you’re turning on your toes (not your heels)
- with your “intense face” on
Performance 25
Other Tapes:
Silver Tape: March Testing Commitment Tape
Purple Tape: June Testing Commitment Tape
Orange Tape: September Testing Commitment Tape
Pink Tape: December Testing Commitment Tape
Yellow Tape: Terminology. This tape can be passed off at any time at the front desk. View Terminology sheet here.
White Tape: Testing Paper work turned in and paid for. Click here to download the CBT Testing Paperwork.
Week 5 of each Testing Cycle.
At the end of this week your belt should look like this:
Focused Practice
Practice your new Kicks 25x on each side. Make sure your foot position, chamber, extension, and retraction are accurate for each one.
Ninja Challenge
Practice your basic chambers: Do 25 tight chambers on each side for front snap, roundhouse, side, and back kicks. Focus on hip and foot position.
Performance 25
Do a Performance 25 for 2 past rank forms.
Other Tapes:
Silver Tape: March Testing Commitment Tape
Purple Tape: June Testing Commitment Tape
Orange Tape: September Testing Commitment Tape
Pink Tape: December Testing Commitment Tape
Yellow Tape: Terminology. This tape can be passed off at any time at the front desk. View Terminology sheet here.
White Tape: Testing Paper work turned in and paid for. Click here to download the CBT Testing Paperwork.
Week 6 of each Testing Cycle.
At the end of this week your belt should look like this:
Focused Practice
Prepare for Pass-off: Ask for feedback on your kicks and practice whatever needs to be fixed until it is ready.
Ninja Challenge
Practice your hold kicks 50x on each side. (Hold your front snap, roundhouse, side, and back kicks for as long as you can without hopping, setting it down, or falling. Try to get to a count of 10!)
Performance 25
Do a Performance 25 for your current poomsae and 1 past rank poomsae.
Other Tapes:
Silver Tape: March Testing Commitment Tape
Purple Tape: June Testing Commitment Tape
Orange Tape: September Testing Commitment Tape
Pink Tape: December Testing Commitment Tape
Yellow Tape: Terminology. This tape can be passed off at any time at the front desk. View Terminology sheet here.
White Tape: Testing Paper work turned in and paid for. Click here to download the CBT Testing Paperwork.
Week 7 of each Testing Cycle.
At the end of this week your belt should look like this:
Focused Practice
Practice your new Self Defense 25x on each side on a willing classmate or family member.
Ninja Challenge
Do your rolls to fighting stance and rolls to a side breakfall 25x on each side.
Performance 25
Do a Performance 25 for your current poomsae and 1 past rank poomsae.
Other Tapes:
Silver Tape: March Testing Commitment Tape
Purple Tape: June Testing Commitment Tape
Orange Tape: September Testing Commitment Tape
Pink Tape: December Testing Commitment Tape
Yellow Tape: Terminology. This tape can be passed off at any time at the front desk. View Terminology sheet here.
White Tape: Testing Paper work turned in and paid for. Click here to download the CBT Testing Paperwork.
Week 8 of each Testing Cycle.
At the end of this week your belt should look like this:
Focused Practice
Prepare for Pass-off: Ask for feedback on your self defense and practice whatever needs to be fixed until it is ready.
Ninja Challenge
Do 25 breakfalls in each direction (back, front, left, right). Work on going slightly outside of your comfort zone. Remember to drink lots of water!
Performance 25
Do a Performance 25 for your current poomsae and 1 past rank poomsae.
Other Tapes:
Silver Tape: March Testing Commitment Tape
Purple Tape: June Testing Commitment Tape
Orange Tape: September Testing Commitment Tape
Pink Tape: December Testing Commitment Tape
Yellow Tape: Terminology. This tape can be passed off at any time at the front desk. View Terminology sheet here.
White Tape: Testing Paper work turned in and paid for. Click here to download the CBT Testing Paperwork.
Week 9 of each Testing Cycle.
At the end of this week your belt should look like this:
Focused Practice
Practice your new Kick Combos 25x on each side. Work on your flow: Take out any pauses so that you are able to use the momentum of the first kick to augment the next kick.
Ninja Challenge
Take out extra steps! Set each kick down exactly where it needs to be for your next kick. Do 25 Combos on each side.
Performance 25
Do a Performance 25 for your current poomsae and 1 past rank poomsae.
Other Tapes:
Silver Tape: March Testing Commitment Tape
Purple Tape: June Testing Commitment Tape
Orange Tape: September Testing Commitment Tape
Pink Tape: December Testing Commitment Tape
Yellow Tape: Terminology. This tape can be passed off at any time at the front desk. View Terminology sheet here.
White Tape: Testing Paper work turned in and paid for. Click here to download the CBT Testing Paperwork.
Week 10 of each Testing Cycle.
On Friday of these week, your color belt testing paperwork (white tape) is due by 5 pm.
At the end of this week your belt should look like this:
Focused Practice
Prepare for Pass-off: Ask for feedback on your kick combos and practice whatever needs to be fixed until it is ready.
Ninja Challenge
Work on height & direction – Are all of the kicks in your combo hitting the correct imaginary target? If you’re unsure, ask what the target should be. Do 25 combos on each side on targets, if you have them, or in the air if you don’t.
Performance 25
Do a Performance 25 for your current poomsae and 1 past rank poomsae.
Other Tapes:
Silver Tape: March Testing Commitment Tape
Purple Tape: June Testing Commitment Tape
Orange Tape: September Testing Commitment Tape
Pink Tape: December Testing Commitment Tape
Yellow Tape: Terminology. This tape can be passed off at any time at the front desk. View Terminology sheet here.
White Tape: Testing Paper work turned in and paid for. Click here to download the CBT Testing Paperwork.
Week 11 of each Testing Cycle.
At the end of this week your belt should look like this:
Focused Practice
Review a different tape each day. Make sure you know each of the requirements you will be asked to perform at testing.
Ninja Challenge
Take it up a notch – Make sure you can perform each requirement confidently. Ask for help from an instructor if you have any questions.
Performance 25
Do a Performance 25 for your testing poomsae.
Other Tapes:
Silver Tape: March Testing Commitment Tape
Purple Tape: June Testing Commitment Tape
Orange Tape: September Testing Commitment Tape
Pink Tape: December Testing Commitment Tape
Yellow Tape: Terminology. This tape can be passed off at any time at the front desk. View Terminology sheet here.
White Tape: Testing Paper work turned in and paid for. Testing Paperwork is now late. Click here to download the CBT Testing Paperwork.
Week 12 of each Testing Cycle.
You’re belt must look like this in order to test:
Testing Week Schedule:
Focused Practice
Meditate Testing – See yourself doing each requirement correctly with power and focus.
Ninja Challenge
Go above & beyond – Have a great attitude, loud keyaps, superb self control, and lots of energy!
Performance 25
Do a Performance 25 for your testing poomsae.
Other Tapes:
Silver Tape: March Testing Commitment Tape
Purple Tape: June Testing Commitment Tape
Orange Tape: September Testing Commitment Tape
Pink Tape: December Testing Commitment Tape
Yellow Tape: Terminology. This tape can be passed off at any time at the front desk. View Terminology sheet here.
White Tape: Testing Paper work turned in and paid for. Testing Paperwork is now late. Click here to download the CBT Testing Paperwork.