First of all, while sparring, it is best not to think about individual techniques. If you are thinking about which technique to use next, it means you are not thinking about the fight, and whatever technique you choose to use will probably not work since it will not be in response to the actions that are occurring. It is best to just spar and go with the flow of the action; instinctively firing the proper techniques to whatever openings may appear. Class time is the time to think about using individual techniques. During class sparring, you can experiment using techniques to see if they work for you and under what conditions they work best. If you train enough in class, when you are in competition, you will instinctively fire the proper technique when it is required.
Single attacks are used most frequently in tournaments, but combinations and counterattacks usually score the most. Single attacks do not require commitment, so you can fire one in relative safety. Since you only fire once, and then get out and back into your guard, you have little risk of being scored upon. For example, firing one round kick with your lead leg to the opponent’s midsection requires nothing from you other than lifting the leg and kicking. Since single attacks are easily detected and blocked by an opponent, they is the least likely to score.
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