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Fundamental Exercises (A): 149 exercises: 3. Sitting Stance Punch (Annun So Jirugi)

boys practice taekwondo stances

Fundamental Exercises (A): 149 exercises: 3. Sitting Stance Punch (Annun So Jirugi)

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: Sitting Stance Punch (Annun So Jirugi)

Method of exercise (Yonsup Bop)

—Take a ready posture (junbi jase) of a close ready stance or a parallel ready stance.

—At the command of “sitting stance punch ready” (annun so jirugi junbi).
—From the close ready stance, move the left foot on the line AB and form a sitting stance to D, while extending the left fist horizontally to D.

—At the command of “commence” (sijak).
—Maintain the same stance, and with the right fist punch to D.
—Maintain the same stance, and with the left fist punch to D.
—Maintain the same stance, and with the right fist punch to D.
—Repeat until the command of stop is given.

—At the command of “stop” (guman).
—Bring the left foot back to a ready posture of a close ready stance or a parallel ready stance.

—The punching hand should move inwards at an angle, so that at the moment of impact, the fist attacks the centre of the opponent’s body. This is applicable for a front punch, as in parallel stance punch, close stance punch, sitting stance punch, and walking stance punch.
—At the beginning of punching in the sitting stance punch, raise the body slightly and thereafter perform the punch.
—All movements after a command, should be performed in one smooth motion.
—While punching, the shoulder should not be thrown forward. In parallel stance punch, close stance punch, and sitting stance punch, the student may practice the punching exercise at a distance of one full arm’s length, against a wall, or a forging post, or any other hard surface. The hard surface will prevent the beginner student from throwing the shoulder while punching.

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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