Premier Dojang · Martial Arts Schools of Excellence

White Belt

10th Kup
Syllabus

Your complete guide to training, grading and everything in between — for students and parents.

2026 Master Edition
십단계 · 흰 띠

Contents

1Warm-Up & Fitness
2Stances (Sogi)
3Hand Techniques
4Foot Techniques
5Fundamental Movements
6Patterns (Tul)
7Step Sparring
8Power Test
9Theory
10Grading Checklist
YOUR JOURNEY TO BLACK BELT STARTS HERE

1

Warm-Up & Fitness

REQUIRED AT EVERY CLASS AND GRADING — COUNT ALOUD IN KOREAN

Every student must be able to warm themselves up correctly — and lead the class if asked. Count every exercise in Korean, aloud. You will use these counts at your grading.

💡 Parent tip: You can help at home! Call out “1, 2, 3…” in English at first, then swap to the Korean numbers once your child knows them. Doing it together makes it fun.

Part 1 — Joint Rotations 관절 운동

Do each exercise counting to 8 in Korean. Feel free to do more if you like.

# Exercise Detail Count
1a Shoulder — Left Arm Forward Full arm circles, forward direction 8 (Yodol)
1b Shoulder — Left Arm Backward Full arm circles, backward direction 8
1c Shoulder — Right Arm Forward Full arm circles, forward direction 8
1d Shoulder — Right Arm Backward Full arm circles, backward direction 8
1e Shoulder — Left Forward, Right Backward Opposite directions simultaneously 8
1f Shoulder — Right Forward, Left Backward Opposite directions simultaneously 8
2a Neck — Look Right then Left Slow and controlled 16
2b Neck — Look Up then Down Slow and controlled 16
3a Lats/Shoulders/Spine — Chicken Wings Forward Elbows circle forward 8
3b Lats/Shoulders/Spine — Chicken Wings Backward Elbows circle backward 8
4a Waist — Hip Circles Clockwise Large, slow circles 8
4b Waist — Hip Circles Counter-Clockwise Large, slow circles 8
5a Knees — Crouches / Squats Together Knees together, controlled squat 8 × 2
5b Knees — Circles Clockwise Hands on knees, circle out 8
5c Knees — Circles Counter-Clockwise 8
6a Ankles — Left Clockwise Foot off floor, rotate ankle 8
6b Ankles — Left Counter-Clockwise 8
6c Ankles — Right Clockwise 8
6d Ankles — Right Counter-Clockwise 8

Part 2 — Vigorous Warm-Up 체력 단련

Build coordination, strength and stamina. Practice daily — 20 will feel easy before your grading.

Exercise Count Note for Adults / Black Belts
Star Jumps 20 —
Sit-Ups 20 —
Press-Ups 20 Adults and Black Belts: first two knuckles (Ap Joomuk) — Momtong Bachim
Squat Thrusts 20 —
Sky Divers 20 Lie face down, raise arms and legs off floor simultaneously
📈 These numbers increase at each grade. What feels hard today is your baseline for tomorrow.

2

Stances

Sogi — 서기
KNOW THE ENGLISH NAME, KOREAN NAME, WEIGHT DISTRIBUTION, WIDTH & LENGTH

Stances are the foundation of everything. A strong stance means stronger punches, blocks and kicks. For every stance at this grade, weight is split equally — 50% on each leg.

⚖️ Examiner question you must be ready for: “How much weight on the front/back leg?” Answer: Half and half — 50/50.
English Name Korean Weight Width Length (front to back)
Parallel Stance Narani Sogi 50/50 Shoulder width N/A
Attention Stance Charyot Sogi 50/50 Heels together, V-shape N/A
Bowing Posture Kongnae Jase 50/50 As Attention Stance N/A
Sitting Stance Annun Sogi 50/50 1½ shoulder widths N/A (not a forward stance)
Walking Stance Gunnun Sogi 50/50 Shoulder width 1½ shoulder widths
🎯 Walking Stance tip: Think of train tracks for width (both feet straight ahead, shoulder width apart). The length — front heel to back heel — is one and a half shoulder widths. Front knee bends over the front foot; back leg stays straight.

3

Hand Techniques

Son Gisool — 손 기술
KNOW WHICH TOOL IS USED AND THE KOREAN NAME FOR EACH TECHNIQUE

A hand technique always needs a stance to execute it. Learn the pattern: STANCE + TECHNIQUE. Example: Walking Stance, Middle Punch = Gunnun Sogi, Kaunde Jirugi.

Hand Parts (Sang Bansin) 상 반신

Sang Bansin = upper body (hands, arms, elbows). Know the tool you are striking or blocking with.

English Korean Description
Open Hand Son The hand in general — open position
Knife Hand Son Kal Outer edge of the open hand (little finger side)
Fist Joomuk Clenched fist
Forefist Ap Joomuk First two knuckles of the clenched fist — striking tool for punches

Punches & Strikes

English Korean Stance Tool
Forefist Middle Punch
Obverse = same-side hand and foot		 Ap Joomuk Kaunde Jirugi Walking Stance (Gunnun Sogi) Ap Joomuk — first two knuckles

Blocks (Maki)

English Korean Stance Tool
Outer Forearm Low Block Pakat Palmok Najunde Maki Walking Stance Outer forearm
Outer Forearm Middle Block Pakat Palmok Kaunde Maki Walking Stance Outer forearm
Knife Hand Low Block Sonkal Najunde Maki Walking Stance Son Kal — knife hand
🤝 Obverse vs Reverse: Obverse punch = step with left foot, punch with left hand (same side). Reverse punch = step with left foot, punch with RIGHT hand (opposite side). You will use both in sparring.

Body Sections — Height Levels

Korean English Target Area
Olgul High section Face and head
Kaunde Middle section Chest and torso
Najunde Low section Waist and below

5

Fundamental Movements

Gibon Yonsup — 기본 연습
FOUR DIRECTIONAL SEQUENCES — GRADING REQUIREMENT

At 10th Kup there is no pattern (Tul). Instead you perform two Four Directional sequences. These test your technique, balance, breathing, concentration, memory, effort and power. Both sequences start and end in Parallel Stance.

🧭 Direction tip: Imagine a compass on the floor. You start facing North. The sequence moves you to face each direction in turn. Your left foot acts like a pivot pin — it turns but doesn’t travel.

Four Directional Punch Saju Jirugi

Uses two alternating techniques: Middle Punch and Low Outer Forearm Block. The sequence has two halves of 8 steps each — 16 steps total. The first half leads with the Right side; the second half is an exact mirror using the Left side. Both halves return to Parallel Stance at their midpoint and end.

FIRST HALF — Steps 1–8 · Right Side
  • ▶
    Start — Narani SogiFace North. Parallel Stance.
  • 1
    Right foot forward → Right Walking StanceRight Obverse Middle Punch — Ki-Ap!
  • 2
    Pivot Left foot → Turn, Right foot back → Left Walking StanceLeft Low Outer Forearm Block
  • 3
    Right foot forward → Right Walking StanceRight Obverse Middle Punch
  • 4
    Pivot Left foot → Turn, Right foot back → Left Walking StanceLeft Low Outer Forearm Block
  • 5
    Right foot forward → Right Walking StanceRight Obverse Middle Punch
  • 6
    Pivot Left foot → Turn, Right foot back → Left Walking StanceLeft Low Outer Forearm Block
  • 7
    Right foot forward → Right Walking StanceRight Obverse Middle Punch — Ki-Ap!
  • 8
    Ba-ro → Narani SogiReturn to Parallel Stance — midpoint of sequence.
SECOND HALF — Steps 9–16 · Left Side Mirror
  • ▶
    From Narani Sogi — same spot as Step 8Now mirror everything: Left foot leads, Left hand punches, Right hand blocks.
  • 9
    Left foot forward → Left Walking StanceLeft Obverse Middle Punch — Ki-Ap!
  • 10
    Pivot Right foot → Turn, Left foot back → Right Walking StanceRight Low Outer Forearm Block
  • 11
    Left foot forward → Left Walking StanceLeft Obverse Middle Punch
  • 12
    Pivot Right foot → Turn, Left foot back → Right Walking StanceRight Low Outer Forearm Block
  • 13
    Left foot forward → Left Walking StanceLeft Obverse Middle Punch
  • 14
    Pivot Right foot → Turn, Left foot back → Right Walking StanceRight Low Outer Forearm Block
  • 15
    Left foot forward → Left Walking StanceLeft Obverse Middle Punch — Ki-Ap!
  • 16
    Ba-ro → Narani SogiReturn to Parallel Stance. Sequence complete.

🪞 The mirror rule: Every Right in the first half becomes Left in the second half. Right foot → Left foot. Right hand punch → Left hand punch. Left hand block → Right hand block. The pivot foot also swaps: Left pivot in the first half, Right pivot in the second half.

Four Directional Block Saju Maki

Uses two alternating techniques: Knife Hand Low Block (stepping back) and Middle Outer Forearm Block (stepping forward). The sequence has two halves — 18 steps total. First half uses Right foot stepping; second half mirrors with Left foot stepping. Both halves return to Parallel Stance at their midpoint and end.

FIRST HALF — Steps 1–9 · Right Foot Leads
  • ▶
    Start — Narani SogiFace North. Parallel Stance.
  • 1
    Right foot backward → Right Walking StanceLeft Knife Hand Low Block (Sonkal Najunde Maki)
  • 2
    Right foot forward → Right Walking StanceRight Middle Outer Forearm Block (Pakat Palmok Kaunde Maki)
  • 3
    Turn → Right foot backward → Left Walking StanceLeft Knife Hand Low Block
  • 4
    Right foot forward → Right Walking StanceRight Middle Outer Forearm Block
  • 5
    Turn → Right foot backward → Left Walking StanceLeft Knife Hand Low Block
  • 6
    Right foot forward → Right Walking StanceRight Middle Outer Forearm Block
  • 7
    Turn → Right foot backward → Left Walking StanceLeft Knife Hand Low Block
  • 8
    Right foot forward → Right Walking StanceRight Middle Outer Forearm Block — Ki-Ap!
  • 9
    Ba-ro → Narani SogiReturn to Parallel Stance — midpoint of sequence.
SECOND HALF — Steps 10–18 · Left Foot Leads Mirror
  • ▶
    From Narani Sogi — same spot as Step 9Now mirror: Left foot steps, Right hand blocks low, Left hand blocks middle.
  • 10
    Left foot backward → Left Walking StanceRight Knife Hand Low Block
  • 11
    Left foot forward → Left Walking StanceLeft Middle Outer Forearm Block
  • 12
    Turn → Left foot backward → Right Walking StanceRight Knife Hand Low Block
  • 13
    Left foot forward → Left Walking StanceLeft Middle Outer Forearm Block
  • 14
    Turn → Left foot backward → Right Walking StanceRight Knife Hand Low Block
  • 15
    Left foot forward → Left Walking StanceLeft Middle Outer Forearm Block
  • 16
    Turn → Left foot backward → Right Walking StanceRight Knife Hand Low Block
  • 17
    Left foot forward → Left Walking StanceLeft Middle Outer Forearm Block — Ki-Ap!
  • 18
    Ba-ro → Narani SogiReturn to Parallel Stance. Sequence complete.

🪞 The mirror rule: Every Right foot step becomes a Left foot step. Right hand blocks Low → Left hand blocks Low. Left hand blocks Middle → Right hand blocks Middle. The same pivot principle applies — the non-stepping foot turns in place.
🔜 What’s next at 9th Kup: You will learn Saju Maki again — but this time the Middle Block is an Inner Forearm Block (An Palmok Maki) instead of Outer Forearm. At 10th Kup you only use Outer Forearm. This is intentional: your instructor wants your Outer Forearm technique to be solid before introducing the Inner variation.

6

Patterns

Tul — 틀
NOT REQUIRED AT 10TH KUP — INTRODUCED HERE FOR UNDERSTANDING

✅ 10th Kup students: there is no pattern at this grade. Your Four Directional sequences (Saju Jirugi and Saju Maki) fulfil this role. Read this section so you understand what patterns are — you will begin performing them from 9th Kup.

A Pattern (Tul) is a series of fundamental movements — attack and defence techniques — performed in a fixed, logical sequence against an imaginary opponent. Every pattern must:

  • Begin and end at the exact same spot (this shows accuracy)
  • Maintain correct posture and facing throughout
  • Use muscle tension and relaxation at the right moments
  • Be performed with rhythm — not stiff, not rushed
  • Accelerate and decelerate according to the technique
  • Be performed with realism — each movement has a purpose

Most patterns are named after important figures in Korean history — a reminder to honour those who accomplished great things. The number of movements in each pattern is also significant.

🔜 Your first pattern will be Chon-Ji (19 moves) at 9th Kup. It represents heaven and earth — the beginning of all things.

7

Step Sparring

Matsogi — 맞서기
3-STEP SPARRING: SEQUENCE 1 REQUIRED · SEQUENCE 2 INTRODUCED

Sparring teaches you Distance, Focus and Timing against a real partner. At 10th Kup you are required to demonstrate 3-Step Sparring, Sequence 1. Sequence 2 is introduced at this grade and will be required from 9th Kup — learning it now gives you a significant head start.

Type Korean When Required
3-Step Sparring Sambo Matsogi From 10th Kup
2-Step Sparring Ibo Matsogi Introduced later
1-Step Sparring Ilbo Matsogi Introduced later
Free Sparring Jay Matsogi Higher grades
Pre-Arranged Sparring Yak Sok Matsogi Higher grades

Protocol — Every Sequence Begins and Ends the Same Way

Stage What Happens
Start Both students face each other and bow (Kyong-ye)
Distance Attacker steps back into Walking Stance with Low Block to establish correct distancing
Ready signal Attacker signals readiness with Ki-Ap. Defender replies with Ki-Ap.
After counter Attacker returns to guard position. Both return to Parallel Stance.
End Roles swap. Repeat. Both bow and step away.

Sequence 1 Required — 10th Kup

Step
Attacker (Player 1)
Defender (Player 2)

1
Step Right foot forward → Right Walking Stance
Obverse Middle Punch with Right hand
Step Right foot back → Left Walking Stance
Left Middle Outer Forearm Block

2
Step Left foot forward → Left Walking Stance
Obverse Middle Punch with Left hand
Step Left foot back → Right Walking Stance
Right Middle Outer Forearm Block

3
Step Right foot forward → Right Walking Stance
Obverse Middle Punch with Right hand
Step Right foot back → Left Walking Stance
Left Middle Outer Forearm Block

↩
Maintain Walking Stance — return to guard
Maintain Left Walking Stance
Execute Reverse Middle Punch with Right hand — Ki-Ap!

Sequence 2 Introduced at 10th Kup · Required from 9th Kup

Sequence 2 uses Inner Forearm Block — a technique you are introduced to here. Practise it now and you will be ahead when you grade to 9th Kup.

Step
Attacker (Player 1)
Defender (Player 2)

1
Step Right foot forward → Right Walking Stance
Obverse Middle Punch with Right hand
Step Right foot back → Left Walking Stance
Left Middle Inner Forearm Block

2
Step Left foot forward → Left Walking Stance
Obverse Middle Punch with Left hand
Step Left foot back → Right Walking Stance
Right Middle Inner Forearm Block

3
Step Right foot forward → Right Walking Stance
Obverse Middle Punch with Right hand
Step Right foot back → Left Walking Stance
Left Middle Inner Forearm Block

↩
Maintain Walking Stance — return to guard
Maintain Left Walking Stance
Execute Reverse High Front Flat Fingertip Thrust with Right hand — Ki-Ap!

8

Power Test

Wiryok Siheom — 위력 시험
PAD WORK AT 10TH KUP — NOT BOARD BREAKING

🥊 10th Kup students use a PAD, not a board. The purpose is to test technique and focus — not raw power. A clean, focused strike to a pad with proper form is exactly what the examiner is looking for.

The Power Test is your opportunity to demonstrate that your technique has real application. The examiner wants to see:

  • Correct tool — hitting with the right part of the hand or foot
  • Focus — power delivered at the point of impact, not through it
  • Chamber and recoil — technique starts and ends in the correct position
  • Stance — solid base throughout the strike
  • Breathing — exhale and Ki-Ap on impact
Technique Tool Target
Forefist Middle Punch Ap Joomuk Pad held at middle section (chest height)
Front Snap Kick Ap Kumchi Pad held at middle/low section

9

Theory

SAY EVERY ANSWER ALOUD — HESITATION MEANS MORE PRACTICE NEEDED

The examiner will ask theory questions. Read the question, close the book, answer out loud. If you hesitate on any answer, that is your practice focus for the next session. Confidence comes from repetition — not reading.

Beginner Questions — Asked at This Grade
Q: What country does Taekwondo come from?
Korea.

Q: Who founded Taekwondo?
Grandmaster General Choi Hong Hi, 9th Degree.

Q: What year was Taekwondo founded?
1955 (officially recognised). The ITF — International Taekwondo Federation — was founded in 1966.

Q: What is the Taekwondo Oath?
  • I shall observe the Tenets of Taekwondo
  • I shall respect my Instructor and Seniors
  • I shall never misuse Taekwondo
  • I shall be a champion of freedom and justice
  • I shall help build a more peaceful world

Standard Questions — Asked at Every Grade
Q: What is the name of your pattern?
There is no pattern at 10th Kup. The fundamental movements are Saju Jirugi (Four Directional Punch) and Saju Maki (Four Directional Block).

Q: What is the meaning of your belt colour?
White represents purity and innocence — a student with no previous knowledge of Taekwondo.

Q: How many moves in your fundamental movements?
Saju Jirugi has 16 steps (8 right-side + 8 left-side mirror), returning to Parallel Stance at the midpoint and end. Saju Maki has 18 steps (9 right-side + 9 left-side mirror).

Questions About Stances
Q: Show me Walking Stance. How much weight on each leg?
50/50 — half the weight on each leg.

Q: How wide is Walking Stance?
Shoulder width.

Q: How long is Walking Stance?
One and a half shoulder widths (front heel to back heel).

Q: Show me Sitting Stance. How wide is it?
One and a half shoulder widths. Weight is 50/50.

Questions About Hand Parts
Q: What tool do you use for a forefist punch?
Ap Joomuk — the first two knuckles of the clenched fist.

Q: What is the Korean name for knife hand?
Son Kal — the outer edge of the open hand.

Q: What tool do you use for a knife hand block?
Son Kal — Sonkal Maki.

Questions About Foot Parts
Q: What tool do you use for a front kick?
Ap Kumchi — the ball of the foot (front sole).

Q: What is the Korean name for front kick?
Ap Chagi.

Q: What is the Korean name for front snap kick?
Ap Cha Busigi.

The Five Tenets — Must Know All Five in Korean AND English
Q: Name the Five Tenets of Taekwondo.
Ye-Ui
Courtesy
Respect for your instructor, partners and seniors. “Sir” and “Ma’am” in class.
Yom-Chi
Integrity
Knowing right from wrong — and choosing right, even when it’s hard.
In-Nae
Perseverance
Try, try, try again. Never give up on your goals, however distant they seem.
Guk-Gi
Self-Control
Control of mind, body, thoughts, words and actions — especially under pressure.
Baekjul-Boolgool
Indomitable Spirit
Courage to do what seems impossible. Defend what you believe in against all odds.

Korean Numbers 1–10
Number Korean Number Korean
1 Hana 6 Yasut
2 Dul 7 Ilgop
3 Set 8 Yodol
4 Net 9 Ahop
5 Dasut 10 Yol
Commands You Must Know
Korean English
Charyot Attention
Kyong-ye Bow
Joonbi Ready
Sijak Start / Begin
Geuman Stop
Shio Relax / Rest
Ba-ro Return to ready position
Ki-Ap Focus shout — used in sparring and fundamental movements

10

Grading Checklist

TICK ONLY WHEN FULLY CONFIDENT — IF YOU CANNOT TICK IT, THAT IS YOUR TRAINING PRIORITY

Work through this checklist in the days before your grading. A section is complete only when you can tick every box without hesitation. Any unticked item is your training focus — not a reason to panic.

Warm-Up & Fitness

  • I can lead the joint rotation warm-up correctly, counting in Korean

  • I can complete 20 × Star Jumps, Sit-Ups, Press-Ups, Squat Thrusts and Sky Divers

Stances

  • Parallel Stance (Narani Sogi) — correct position without thinking

  • Attention Stance (Charyot Sogi) — heels together, V-shape

  • Bowing Posture (Kongnae Jase) — correct bow with eyes up

  • Sitting Stance (Annun Sogi) — correct width, 50/50 weight

  • Walking Stance (Gunnun Sogi) — correct length, width and 50/50 weight

Hand Techniques

  • Forefist Middle Punch — correct chamber, focus and return

  • Outer Forearm Low Block — correct tool and form

  • Outer Forearm Middle Block — correct tool and form

  • Knife Hand Low Block — correct tool and form

Foot Techniques

  • Front Kick (Ap Chagi) — correct chamber and recoil

  • Front Snap Kick (Ap Cha Busigi) — controlled, accurate, toes pulled back

  • Front Rising Kick (Ap Cha Olligi) — straight leg, toes back

Fundamental Movements

  • Saju Jirugi — all 16 steps (both halves) from memory, with power and Ki-Ap

  • Saju Maki — all 18 steps (both halves) from memory, with power and Ki-Ap

  • Both sequences performed in front of someone else this week

  • Both sequences begin and end in Parallel Stance

Step Sparring

  • Sequence 1 — I know both the Attacker and Defender roles

  • I know the Ki-Ap protocol — when to shout and when to reply

  • I bow correctly at the start and end of each sequence

  • My counter-attack is executed with control and focus

  • Sequence 2 — I have begun learning it (Defender role introduced)

Theory

  • I know who founded Taekwondo, what country, and when

  • I can recite the Taekwondo Oath in full

  • I can explain what white belt means

  • I know how many steps in Saju Jirugi (16) and Saju Maki (18)

  • I can name all 5 stances in Korean with correct weight distribution

  • I know the Korean names for all hand and foot tools at this grade

  • I can state all five Tenets in Korean and English without pausing

  • I can count to 10 in Korean without hesitation

Preparation & Mindset

  • My Dobok is clean, pressed and my belt is tied correctly

  • I know the arrival time and location of my grading

  • I have no jewellery to remove

  • I am grading because I am ready — not to please someone else

✅ All boxes ticked? You have done the work. Walk in and show it. Your first grading is the beginning of everything.
🔄 Boxes remain unchecked? Speak to your instructor. One more week of focused preparation is always better than walking in underprepared. A missed grading is not a failure.

The Taekwondo Oath

  • I shall observe the Tenets of Taekwondo
  • I shall respect my Instructor and Seniors
  • I shall never misuse Taekwondo
  • I shall be a champion of freedom and justice
  • I shall help build a more peaceful world

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