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Fundamental Exercises (A): 149 exercises: 12. Front Rising Kick (Apcha Olligi) —c. Backward Stepping Kick (Apcha Ollimyo Duruogi)

Nicholas and Alex spar 4

Fundamental Exercises (A): 149 exercises: 12. Front Rising Kick (Apcha Olligi) —c. Backward Stepping Kick (Apcha Ollimyo Duruogi)

Fundamental exercises, also known as fundamental movements, are kicks, punches, blocks, stances, and several other movements used for attacking or defending. They are the basic attacking and defending techniques on which the art of Taekwon-Do is built. To attain perfection, each fundamental exercise has to be constantly repeated along with maintaining the correct stance at all times.

“Fundamental exercises are considered the back bone of Taekwon-Do, for the students can learn a great number of additional movements which are found neither in patterns nor sparrings. […] The student is therefore advised to exercise each fundamental movement correctly and thoroughly one by one before attempting to practise his pattern or sparring.”- Gen. Choi Hong Hi (Vol.6, p.17)

Mastery of fundamental exercises leads to mastery in patterns, sparring and self-defense.

Direction Diagram (Bang Hyang Pyo)

All fundamental exercises are done on the four directions as shown below:

The student is standing on the line AB and facing D.

Fundamental Exercise: Front Rising Kick (Apcha Olligi) Backward Stepping Kick (Apcha Ollimyo Duruogi)

Method of exercise (Yonsup Bop)

—At the command of “Front Rising Kick (Apcha Olligi) Backward Stepping Kick (Apcha Ollimyo Duruogi)”.
—Take a ready posture (junbi jase) of a right walking ready stance.

—At the command of “commence” (sijak).
—i. Raise the left foot and then lower it to C, and form a right walking ready stance to D.
—ii. Raise the right foot and then lower it to C, and form a left walking ready stance to D.

* The leg that is being raised is straight and does not bend at the knee, while the supporting leg bends slightly to keep balance. Raise the leg as high as possible to fully exercise the leg muscles.
* While lowering the raised leg, the arms cross in front of the solar plexus and when the leg is fully lowered in a stance, the arms are placed on the sides at a distance of one foot between the fists and the thighs, and with elbows bent at about 30 degrees.

—At the command of “stop” (guman).
—Stop the exercise.

Taekwon-Do is a practical art; hence it can be learnt only from an instructor. Words, diagrams and videos can help only as a reference, and they cannot replace an instructor. Expert practical guidance from an instructor is invaluable.

“Certainly the most important asset any training hall can have is a good instructor. There is no substitute for a well-trained, intelligent, perceptive and patient instructor.” – Gen. Choi Hong Hi (Vol.6, p.17).


Choi, H. H. (1985). Encyclopedia of Taekwon-Do (Vols. 1–15). Vienna: International Taekwon-Do Federation.

Also see:

Fundamental Exercises in Taekwon-Do: An introduction
Fundamental Exercises (Part A) in Taekwon-Do: A list of 149 exercises
Fundamental Exercises (Part B) in Taekwon-Do: A list of 218 exercises


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