Improving Coordination and Balance in Tang Soo Do

Tang Soo Do, a traditional Korean martial art, is not just about striking techniques and physical prowess; it also emphasizes the development of balance and coordination. These elements are crucial for executing techniques effectively and safely. Whether you are a beginner or an advanced practitioner, incorporating specific exercises into your training routine can significantly enhance your coordination and balance. This blog will delve into various exercises and drills designed to help you achieve these goals.

Preliminary Exercises

Before diving into specialized drills, it's important to start with preliminary exercises to prepare your body. These exercises serve as a foundation for more advanced coordination and balance work.

Preliminary Exercise No. 6

Stand with your feet spread apart but on the same line. Bend one knee and let your weight settle on that leg, stretching your other leg out fully. Turn and twist your foot to stretch the ligaments. You may touch your outstretched ankle with one or both hands, thus bending your whole body at the waist. Repeat this exercise five times on each side .

Preliminary Exercise No. 7

Stand with your feet close together. Bend your knees, keeping them close together, and rotate them first in one direction and then in the other. After this, bend your knees deeply five times, sinking down as close to the mat as possible. Do not move your feet or lift them from the mat while doing this exercise .

Aiki Taiso for Coordination

The Aiki Taiso exercises are specialized drills focused on improving coordination. They integrate mental, physical, and functional dimensions, aiming to create a disciplined blend of your various powers and functional possibilities .

Basic Exercise No. 1: Nikyo

Stand in a natural, relaxed, and well-centralized position. Extend your arms in front of you with palms facing upward. Swing your arms to the left side, then to the right, keeping your trunk erect and in full balance. Your head should continue to face forward. This exercise helps in developing the centralization and coordination needed for defensive techniques .

Basic Exercise No. 13: Lateral Swing

Set your feet comfortably wide apart, relax your upper frame, and centralize yourself well. Extend your arms in front of you with palms facing upward. Swing your arms to the left side, projecting your left arm out and extending your right arm across your chest. Repeat the swing to the right side. This exercise not only improves your coordination but also your balance as you must keep your trunk erect throughout .

Advanced Balance Exercises

Advanced balance exercises can significantly improve your body control and coordination. These exercises are particularly useful in martial arts as they mimic the dynamic movements required during sparring and self-defense techniques.

Calf Raises

Stand on the balls of your feet and perform calf raises, first with your eyes open and then with them closed. This exercise improves the strength and coordination of your lower legs, which is crucial for maintaining balance during movements .

Airplane Position

Come into an airplane position with one leg extended forward and one leg raised behind you, with your arms spread out to the side. Perform this exercise first with your eyes open and then with them closed. It challenges your balance and coordination, helping you maintain stability even in awkward positions .

Coordination Drills

Coordination drills are designed to train your brain to send precise commands to your body, honing both gross and fine motor skills. Here are a few effective drills:

Jumping Jacks

Perform twenty-five jumping jacks in a normal fashion, but then modify them by: a) moving your left arm forward while your right arm moves to the side, b) moving your right arm forward while your left arm moves to the side, c) moving your left arm in a forward circle and your right arm in a reverse circle, and d) moving your right arm in a forward circle and your left arm in a reverse circle .

Shuffle Steps

Perform shuffle steps forward with your arms moving forward. Try to coordinate the left arm moving forward with the left leg and vice versa for the right. Modify this movement by adding variations similar to those described for jumping jacks. This drill improves your coordination and helps in synchronizing your upper and lower body movements .

Balance and Stability Tools

Using tools like Swiss balls, balance boards, and BOSU balls can further enhance your balance and coordination. These tools add an element of instability, forcing your body to engage stabilizing muscles more effectively .

BOSU Ball Exercises

Standing on one foot on a BOSU ball while performing other exercises, such as squats, can significantly improve your balance. The instability of the BOSU ball requires your core and leg muscles to work harder to maintain stability .

Balance Boards

Using balance boards that challenge stability in all directions can help train proprioceptors in your joints and muscles. This enhances your ability to maintain a proper body position during dynamic movements, which is crucial in martial arts .

Agility Drills

Agility is another crucial component for martial artists. Agility drills focus on quick footwork and the ability to change direction rapidly. Here are some drills to incorporate into your training:

Line Hop

Stand with your feet narrowly spaced and hop back and forth over a line as quickly as possible for 8 to 10 seconds. This drill improves your foot speed and coordination .

Partner Reactive Shuffle

Stand in an athletic position facing a partner. One partner acts as the leader and the other as the shadow. The leader begins to shuffle from side to side, and the shadow follows the pattern as closely as possible. This drill enhances your reactive agility and helps you maintain a low athletic position .

Combining Mental and Physical Exercises

In Tang Soo Do, it is essential to integrate mental exercises with physical drills. This holistic approach ensures that you are not just physically capable but also mentally alert and focused.

Sensitivity Drill

Face your partner in fighting stances with open hands in guard position. Keep your hands or arms in contact with each other throughout the drill. Practice redirection using soft techniques that flow into one another. This drill helps develop sensitivity to the direction of force and improves your connection with your partner .

Shadow Boxing

Practice performing freestyle combinations on your own. Focus on footwork, breathing, rhythm, and flow of techniques. Visualize an opponent as you practice to make the drill more effective. Shadow boxing helps you adapt technical skills to real sparring situations .

Conclusion

Improving your coordination and balance in Tang Soo Do requires a combination of preliminary exercises, specialized drills, and the use of stability tools. By integrating these elements into your training routine, you can achieve better control, precision, and effectiveness in your martial arts practice. Remember, the key is consistency and mindful practice to ensure that these skills become second nature.