Sparring Training
Use Full Range of Motion. Do not take "short-cuts" with techniques, either to perform the technique quickly enough to keep up with the class or because you do not understand the full implications of the movement. Always use a full range of motion in the chambering, or preparation, of a technique, in the execution, and in the follow-through of the technique to maximize power and speed. Full range of motion requires flexibility. By improving flexibility, range of motion and our control over that motion increases proportionately. Full range of motion does not mean using a wind-up for a technique. Techniques should still be crisp and quick.
Have a Target. Pick a specific target and aim carefully for it. Do not sacrifice the target to gain speed or power. With the right target, you may effectively eliminate the need for speed and power. When most of us think about a target, we think ‘face’, ‘ribs’, or some such area. However, the target is actually a particular point in space that is located at one of these areas. This target is then attacked with a particular technique at a particular angle.
Don’t Show. Do not telegraph techniques, those little ‘tells’ that allow an experienced fighter to anticipate your moves. Keep a "poker-face." This also applies to show of pain or weakness. The only time that showing pain or weakness is a good strategy is when it is being faked, to lure the opponent into a trap, or possibly to gain sympathy from either the opponent or judges.
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, perhaps to 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. Do not 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.