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Split Second

This is the practically immeasurable length of time that every muscle in the body should be tensed and that the mind should be focused upon impact with the opponent. In other words, there should be no tension as the technique is executed, only for an instant on impact, and there should be an immediate return to a calm, relaxed state after that impact.

Expansion/Contraction

Expansion and contraction of muscles generate speed and power. It is important to note that power can be generated both by expansion and by contraction, and that both have appropriate and inappropriate uses.

Hard/Soft

Some styles are considered "hard" and others are considered "soft". There is even one that is called "hard/soft" (Goju). It is important to use both concepts for overall development in sparring. As explained above, each technique should be soft and relaxed to generate speed, and should only be hard for an instant on impact. Also, there are times to meet a force head on, standing your ground and using direct power to defeat the force, and there are times to adopt a more yielding approach, to perhaps use the opponent's energy against him.

Fast/Slow

Many hyungs use combinations of fast and slow moves. Performing moves quickly helps to develop speed, while performing moves slowly assists with the development of focus of mind and body. Fast movements also help develop sharp reflexes and reactions, while slow movements enforce the development of correct techniques. The combination of the two helps develop rhythm, tempo, and control of the body. The ability to change rhythm and tempo is valuable, as it gives an element of unpredictability, and also makes the fighter more adaptable.

Unity

Ensure the hands and feet work together. Step and punch at the same time. Don’t punch first and then step, or step first and then punch. All body movement should be controlled, concise and purposeful. Unify the mind and body. Maintain your rhythm and timing, to keep the senses together and overcome any sense of panic or fear.

Getting in the Zone

When training for sparring competition, students must work on three skills to enhance their performance:

• Physical skills

• Sparring skills and strategies

• Psychological skills

The most important psychological skill is focus. Internal focus on negative thoughts, future thinking, or fear will create anxiety and lack of confidence will interfere with competition performance. External focus on perfecting skills with detachment from the outcome creates confidence and determination, and performance in the ring becomes automatic and focused on the present moment since the fighter is not focused on ego or self.

Being detached from the outcome and just going with the flow is called "being in the zone." To get into the zone and achieve flow, a task has to be challenging but the athlete needs the level of skill to meet the challenge. It doesn’t matter the skill level of the athlete as long as the challenge and level of skill are in balance.

During flow, action and awareness merge so that the body and mind function as one. To achieve flow, the athlete needs clear goals, unambiguous feedback, concentration on the task at hand, and a sense of control over the event. The experience of flow involves the loss of self-consciousness and transformation of time. Flow is intrinsically rewarding in itself and is sought because it is fun.

To achieve flow in sparring competition, you should concentrate on:

During pre-competition:

• Unique person/situation experiences

• Mental skills training

• Confidence as a positive expectancy

• Development of physical skills.

During competition:

• Transitions into and out of peak moments

• Experience of altered states

• Applying mental skills

• Experiencing confidence as power.

During post-competition:

• Reflections on experience

• Assessing and improving mental skills

• Growth in confidence.

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