KENYA TAEKWONDO JIDOKWAN FEDERATION CURRICULUM

The Kenya Taekwondo Jidokwan Federation (KTJF) offers a comprehensive training curriculum designed to cater to practitioners of all ages and skill levels. This curriculum encompasses various aspects of Taekwondo, including fundamental techniques, poomsae (forms), sparring, self-defense, and physical conditioning. Here's an overview of the comprehensive training curricula provided by KTJF:

1. Fundamental Techniques:

   A- Basic Stances:

• - In Taekwondo, stances play a crucial role in maintaining balance, generating power, and executing techniques effectively. Here are explanations of four common stances used in Taekwondo: 1. Walking Stance (Ap Seogi): - The walking stance is a basic stance used for mobility and stability. - To assume the walking stance: a. Start from a parallel stance. b. Step one foot forward, ensuring that the front knee is bent and the back leg is straight. c. The distance between the feet should be approximately one and a half shoulder-widths. d. Ensure that the weight is distributed evenly between both legs. e. The front foot should be facing forward, while the back foot should be turned slightly outward. - The walking stance is often used for moving forward or backward and for executing various techniques such as punches, blocks, and strikes. 2. Parallel Stance (Narani Seogi): - The parallel stance is a neutral stance used for balance and readiness. - To assume the parallel stance: a. Stand with your feet shoulder-width apart. b. Keep both feet parallel to each other, pointing forward. c. Distribute your weight evenly between both feet. d. Keep your knees slightly bent. e. Maintain an upright posture with your hands either at your sides or in a guard position. - The parallel stance is commonly used as a starting position or transition stance between techniques. 3. L-Stance (Niunja Seogi): - The L-stance is a defensive stance used for stability and evasion. - To assume the L-stance: a. Start from a parallel stance. b. Step one foot forward, ensuring that the heel of the front foot is aligned with the toes of the back foot, forming an "L" shape. c. The distance between the feet should be approximately one shoulder-width. d. Bend the front knee while keeping the back leg straight. e. Distribute your weight evenly between both legs. - The L-stance is often used for executing side and back stances, as well as for performing defensive techniques such as blocks and evasive maneuvers. 4. Horse Riding Stance (Juchum Seogi): - The horse riding stance is a deep and stable stance used for generating power and balance. - To assume the horse riding stance: a. Start from a parallel stance. b. Step one foot sideways, ensuring that the feet are wider than shoulder-width apart. c. Bend both knees deeply, lowering your body closer to the ground. d. Keep your back straight and your weight centered between both legs. e. Maintain an upright posture with your hands either at your sides or in a guard position. - The horse riding stance is commonly used for executing powerful techniques such as kicks, strikes, and blocks, as well as for maintaining stability during sparring or self-defense situations.
  

   B- Blocks: 

- Emphasis is placed on mastering blocking techniques, including high block, middle block, low block, inward block, and outward block.

• 1. High Block (Ollyo Makgi): - The high block is used to defend against attacks aimed at the upper body, including the head and shoulders. - To perform the high block: a. Start from a ready stance. b. Raise your blocking arm upward and across your body, positioning it to intercept the incoming attack above your shoulder level. c. Your forearm should be angled diagonally upward, with your palm facing outward. d. Ensure that your other hand remains up, guarding your face or in a position ready to counter. - The high block is commonly used against overhead strikes, high kicks, or other attacks directed at the head or upper body. 2. Middle Block (Momtong Makgi): - The middle block is used to defend against attacks aimed at the midsection or torso. - To perform the middle block: a. Start from a ready stance. b. Bring your blocking arm across your body horizontally, positioning it to intercept the incoming attack at chest or abdomen level. c. Your forearm should be parallel to the ground, with your palm facing inward. d. Ensure that your other hand remains up, guarding your face or in a position ready to counter. - The middle block is often used against straight punches, roundhouse kicks, or other attacks directed at the midsection. 3. Low Block (Arae Makgi): - The low block is used to defend against attacks aimed at the lower body, including the groin, thighs, and knees. - To perform the low block: a. Start from a ready stance. b. Lower your blocking arm downward and across your body, positioning it to intercept the incoming attack below waist level. c. Your forearm should be angled diagonally downward, with your palm facing inward. d. Ensure that your other hand remains up, guarding your face or in a position ready to counter. - The low block is commonly used against low kicks, sweeps, or other attacks directed at the legs or lower body.
  
• 4. Inward Block (Anuro Makgi): - The inward block is used to deflect attacks coming from the outside towards your body's centerline. - To perform the inward block: a. Start from a ready stance (usually the attention stance or fighting stance). b. Raise your blocking arm across your body towards the outside, crossing over your centerline. c. Your forearm should be vertical and close to your body, with your palm facing inward. d. The blocking arm should meet the attacking limb before it reaches your body, redirecting the force away. e. Ensure that your other hand remains up, guarding your face or in a position ready to counter. - The inward block is commonly used against attacks like punches or knife-hand strikes directed towards your side or flank. 5. Outward Block (Bakuro Makgi): - The outward block is used to deflect attacks coming from the centerline towards the outside of your body. - To perform the outward block: a. Start from a ready stance. b. Raise your blocking arm in front of your body, moving it outward and away from your centerline. c. Your forearm should be horizontal, perpendicular to your body, with your palm facing outward. d. The blocking arm should meet the attacking limb before it reaches your body, redirecting the force away. e. Keep your other hand up, ready to defend or counter if needed. - The outward block is often used against straight punches, thrust kicks, or other attacks aimed directly at your torso or face.
  

   C- Strikes: 

 - In Taekwondo, punches, knife-hand strikes, elbow strikes, and ridge-hand strikes are fundamental techniques used for both offensive and defensive purposes. Here's an overview of each:

1. Punches (Jireugi):

   - Punches are straight strikes delivered with a closed fist and are typically used to target an opponent's upper body.

   - To perform a punch:

     a. Start from a stance with your guard up, typically a walking or sparring stance.

     b. Extend your punching arm forward, rotating your fist so that your knuckles are facing the target.

     c. Aim to make contact with the first two knuckles of your fist.

     d. As you punch, engage your hips and core muscles to generate power, and retract your punching arm quickly to guard position after striking.

   - Common types of punches in Taekwondo include the straight punch (front punch), reverse punch, and uppercut.

2. Knife-Hand Strikes (Sonkal Taerigi):

   - Knife-hand strikes involve using the edge of the hand, specifically the area between the base of the pinkie finger and the wrist, to deliver a powerful strike.

   - To perform a knife-hand strike:

     a. Start from a stance with your guard up.

     b. Extend your arm outward with your fingers tightly together and your hand slightly bent at the wrist.

     c. Strike the target with the edge of your hand, aiming for vulnerable areas such as the neck, temple, or collarbone.

     d. Retract your arm quickly after striking.

   - Knife-hand strikes are versatile and can be performed in various directions, including upward, downward, or sideways.

3. Elbow Strikes (Palkup Taerigi):

   - Elbow strikes utilize the point of the elbow to deliver a forceful blow to an opponent's body, typically at close range.

   - To perform an elbow strike:

     a. Start from a close-range stance, such as a clinch or grappling position.

     b. Chamber your striking arm with your elbow bent and close to your body.

     c. Thrust your elbow forward or downward, targeting areas such as the ribs, face, or solar plexus.

     d. Ensure that you generate power from your hips and core muscles while keeping your striking arm tight to your body for maximum impact.

   - Elbow strikes are effective in close-quarters combat situations and are often used in self-defense scenarios.

4. Ridge-Hand Strikes (Sonkal Dung Taerigi):

   - Ridge-hand strikes involve striking with the edge of the hand, specifically the area between the thumb and the index finger, in a chopping motion.

   - To perform a ridge-hand strike:

     a. Start from a stance with your guard up.

     b. Raise your arm to shoulder level, with your hand open and fingers together.

     c. Rotate your hand inward so that the edge of your hand is facing the target.

     d. Strike the target with the ridge of your hand, aiming for areas such as the neck, temple, or side of the head.

     e. Retract your arm quickly after striking.

   - Ridge-hand strikes are powerful techniques that can be used to incapacitate opponents and create openings for follow-up attacks.

D - Kicks: 

- Taekwondo is renowned for its diverse array of kicks, each with its own purpose and application. Here's an overview of the front kick, roundhouse kick, side kick, back kick, hook kick, and spinning kicks:

1. Front Kick (Ap Chagi):

   - The front kick is one of the most basic kicks in Taekwondo, executed by driving the foot straight forward.

   - To perform a front kick:

     a. Start from a ready stance.

     b. Lift your knee up towards your chest, chambering your leg.

     c. Extend your foot forward, striking the target with the ball of the foot or the instep.

     d. Ensure that your knee remains slightly bent upon impact to prevent hyperextension.

     e. Retract your leg quickly after the kick.

   - The front kick is versatile and can be used to target various areas of the opponent's body, including the torso, legs, or head.

2. Roundhouse Kick (Dollyo Chagi):

   - The roundhouse kick is a powerful rotational kick where the leg is swung in a circular motion, striking the target with the instep or the ball of the foot.

   - To perform a roundhouse kick:

     a. Start from a stance with your guard up.

     b. Pivot on the supporting foot and rotate your hips as you lift your kicking leg.

     c. Swing your leg in a circular arc towards the target.

     d. Strike the target with the instep or the ball of the foot.

     e. Snap your leg back to the starting position after the kick.

   - The roundhouse kick is effective for targeting the ribs, torso, or head of the opponent.

3. Side Kick (Yop Chagi):

   - The side kick is a linear kick executed by driving the heel or the edge of the foot directly sideways towards the target.

   - To perform a sidekick:

     a. Start from a stance with your guard up.

     b. Lift your knee towards your chest, chambering your leg.

     c. Extend your leg directly sideways, driving the heel or the edge of the foot towards the target.

     d. Keep your body upright and facing forward throughout the kick.

     e. Retract your leg quickly after the kick.

   - The sidekick is often used for pushing opponents away, targeting the torso or head.

4. Back Kick (Dwit Chagi):

   - The back kick is a powerful kick executed by thrusting the heel backward towards the target.

   - To perform a back kick:

     a. Start from a stance with your back towards the target.

     b. Pivot on the supporting foot and look over your shoulder towards the target.

     c. Lift your back leg and thrust your heel directly backward towards the target.

     d. Strike the target with the heel of the foot.

     e. Return to the starting position after the kick.

   - The back kick is effective for targeting opponents behind you and can be used defensively or offensively.

5. Hook Kick (Huryeo Chagi):

   - The hook kick is a circular kick executed by swinging the leg in a hooking motion towards the target.

   - To perform a hook kick:

     a. Start from a stance with your guard up.

     b. Chamber your knee as if you were going to perform a roundhouse kick.

     c. Swing your leg in a circular arc towards the target.

     d. Rotate your hip and snap your foot inward, striking the target with the heel or the instep.

     e. Retract your leg quickly after the kick.

   - The hook kick is effective for targeting the head or upper body of the opponent, often used in combination with other techniques.

6. Spinning Kicks (Twimyo Chagi):

   - Spinning kicks involve rotating the body while executing a kick, generating momentum and power.

   - Common spinning kicks include the spinning hook kick, spinning back kick, and spinning crescent kick.

   - To perform a spinning kick:

     a. Start from a stance with your guard up.

     b. Rotate your body in the desired direction, lifting your knee and chambering your leg.

     c. Execute the kick with the appropriate technique (hook kick, back kick, etc.) towards the target.

     d. Complete the rotation and return to the starting position.

   - Spinning kicks require precise timing, balance, and coordination and are often used as advanced techniques in Taekwondo.

  

 E- Combinations: 

Training involves practicing combinations of techniques to develop fluidity, speed, and precision in executing sequences of movements.

1. Front Kick (Ap Chagi) - Roundhouse Kick (Dollyo Chagi):

   - Start with a front kick (lift your knee up, extend your leg, and thrust forward with the ball of your foot).

   - Follow up immediately with a roundhouse kick (pivot on your supporting foot, swing your kicking leg in a circular motion, striking with the instep or ball of the foot).

2. Side Kick (Yop Chagi) - Back Kick (Dwit Chagi):

   - Execute a side kick (lift your knee to the side, extend your leg straight out, and push your foot sideways into the target).

   - Transition smoothly into a back kick (pivot on your supporting foot, turn your body, and kick backward with your heel).

3. Double Roundhouse Kick (Dollyo Dollyo Chagi):

   - Perform a roundhouse kick with one leg.

   - As the first leg retracts, immediately follow up with a roundhouse kick with the other leg, creating a continuous motion.

4. Front Kick - Spin Hook Kick (Dollyo Dwi Huryeo Chagi):

   - Begin with a front kick.

   - After retracting the front kick, pivot on the supporting foot and spin your body 180 degrees.

   - Execute a hook kick with the same leg you kicked with initially.

5. Front Kick - Side Kick - Roundhouse Kick Combination:

   - Start with a front kick.

   - Without putting the kicking foot down, transition into a side kick.

   - After retracting the side kick, execute a roundhouse kick with the same leg.

2. Poomsae (Forms):

   - Poomsae training focuses on learning and mastering a series of predetermined movements, patterns, and sequences. Practitioners progress through different poomsae forms as they advance in rank, with each form emphasizing specific techniques, stances, and transitions.

   - Poomsae practice helps develop concentration, balance, coordination, and mental discipline, while also providing a platform for artistic expression and creativity.

Training in Taekwondo poomsae (forms) is crucial for developing discipline, focus, balance, and technique. Here's a guide to training in Taekwondo poomsae:

How to Perfect Your Poomsae

1. Learn the Basics: 

Master the fundamental movements and stances of Taekwondo, such as punches, blocks, strikes, and kicks. Understand the correct execution of each technique, as they form the building blocks of poomsae.

2. Memorize the Poomsae: 

Start by memorizing the sequence of movements for each poomsae. Begin with the basic forms appropriate for your belt level and gradually progress to more advanced ones as you advance in rank.

3. Break Down Each Movement: 

Analyze each movement in the poomsae to understand its purpose, stance, direction, and execution. Pay attention to details such as hand positions, footwork, and timing.

4. Practice Regularly: 

Dedicate regular practice sessions to poomsae training. Repetition is key to mastering the intricate movements and transitions within each form. Practice both individually and with a partner or group to enhance synchronization and timing.

5. Focus on Precision and Fluidity: 

Strive for precision in every movement, aiming for clean lines, sharp angles, and balanced stances. Work on maintaining a smooth and fluid transition between each technique, avoiding pauses or hesitations.

6. Emphasize Breath Control and Rhythm: 

Coordinate your breathing with each movement, inhaling and exhaling at appropriate times to enhance power, focus, and relaxation. Develop a sense of rhythm and flow, matching your movements with a steady tempo.

7. Seek Feedback and Guidance: 

Receive feedback from your instructor or peers to identify areas for improvement. Take advantage of opportunities for individualized instruction and correction to refine your technique and performance.

8. Visualize and Mental Practice: 

Visualize yourself performing the poomsae with perfect technique and execution. Engage in mental rehearsal to reinforce muscle memory and enhance concentration.

9. Train Mind and Body: 

Poomsae training is not just physical but also mental. Cultivate mental discipline, concentration, and focus during practice sessions, maintaining a calm and composed mindset.

10. Set Goals and Track Progress: 

Set specific goals for your poomsae training, whether it's mastering a new form, improving technique, or competing at a higher level. Keep track of your progress and celebrate achievements along the way.

3. Sparring (Kyorugi):

Taekwondo sparring, also known as "kyorugi," is a dynamic aspect of Taekwondo training that focuses on applying techniques in a simulated combat situation against an opponent. Here's a guide to Taekwondo sparring training:

1. Safety First: 

Always prioritize safety during sparring sessions. Wear appropriate protective gear, including headgear, mouthguards, gloves, shin guards, and groin protectors. Ensure that the sparring area is free of hazards and that participants adhere to safety rules and regulations.

2. Understand the Rules: 

Familiarize yourself with the rules and scoring system of World Taekwondo (WT) competition Rules. Understand the permissible target areas, legal techniques, scoring criteria, penalties, and time limits. 

3. Develop Fundamental Skills: 

Build a strong foundation of fundamental Taekwondo techniques, including various kicks, punches, blocks, and footwork. Practice drills to improve speed, power, accuracy, and timing in executing these techniques.

4. Work on Sparring Specific Techniques: 

Focus on techniques specifically applicable to sparring, such as combination kicks, feints, counterattacks, and evasive maneuvers. Train to maintain a proper distance from your opponent and effectively control the engagement.

5. Partner Drills: 

Engage in partner drills to practice sparring techniques in a controlled setting. Work on maintaining proper distance, timing your attacks and defenses, and developing a sense of rhythm and flow.

6. Sparring Strategies: 

Develop strategies and tactics for sparring based on your strengths, weaknesses, and opponent's tendencies. Experiment with different approaches, such as offensive aggression, defensive counterattacking, or strategic counteroffensive.

7. Conditioning and Endurance: 

Improve your physical conditioning and endurance to endure the intensity of sparring matches. Incorporate cardiovascular training, strength training, and flexibility exercises into your overall fitness regimen.

8. Mental Preparation: 

Develop mental toughness, focus, and resilience to perform effectively under pressure. Practice visualization techniques to imagine various sparring scenarios and mentally rehearse your responses.

9. Controlled Contact: 

Practice sparring with controlled contact to gradually build confidence and adaptability. Start with light contact and gradually increase intensity as you gain experience and proficiency.

10. Feedback and Evaluation: 

Seek feedback from coaches, instructors, and sparring partners to identify areas for improvement. Analyze sparring sessions to assess your performance, strengths, and weaknesses, and develop strategies for continuous growth.

Remember that sparring is not about winning or losing but about learning and improving as a martial artist. Approach each sparring session with an open mind, humility, and a willingness to challenge yourself and others in a spirit of mutual respect and camaraderie.

4. Self-Defense Techniques:

   - Self-defense training covers practical techniques for defending against common attacks and threats, including grabs, punches, kicks, and holds.

   - Techniques are taught progressively, starting with basic defenses and advancing to more complex scenarios, incorporating joint locks, throws, and takedowns.

Taekwondo includes a variety of self-defense techniques designed to help practitioners defend themselves in real-life situations. Here are some common Taekwondo self-defense techniques:

1. Blocks:

   - High Block (Eolgul Makgi): 

Raise your forearm to block strikes aimed at your head or neck.

   - Low Block (Arae Makgi): 

Use the outer edge of your forearm to deflect kicks or strikes targeting your lower body.

2. Strikes:

   - Palm Heel Strike (Sonbadak Najunde Jireugi): 

Thrust the palm of your hand forward to strike your opponent's nose, chin, or throat.

   - Elbow Strike (Palkup Jireugi): 

Drive your elbow into your opponent's chest, abdomen, or face at close range.

3. Kicks:

   - Front Kick (Ap Chagi): 

Execute a forward thrusting kick with the ball of your foot to create distance or strike your opponent's midsection.

   - Side Kick (Yop Chagi): 

Push your foot sideways into your opponent's knee, thigh, or abdomen to disrupt their balance and create openings.

   - Roundhouse Kick (Dollyo Chagi): 

Swing your leg in a circular motion to strike your opponent's body or head with the instep or ball of your foot.

   - Back Kick (Dwit Chagi): 

Kick backward with your heel to counter an attack from behind or to strike an opponent approaching from the rear.

4. Joint Manipulation:

   - Wrist Locks: 

Use leverage and pressure to control and immobilize an opponent's wrist, preventing them from attacking or escaping.

   - Arm Bars: 

Apply pressure to an opponent's elbow joint to hyperextend the arm and cause pain or submission.

5. Throws and Takedowns:

   - Hip Throw (Huryeo Sut): 

Use your hip and leverage to off-balance your opponent and throw them to the ground.

   - Sweep (Goro Chagi): 

Sweep your opponent's leg with your own to disrupt their balance and bring them down.

6. Escapes and Releases:

   - Wrist Escape: 

Break free from an opponent's grip on your wrist by twisting or pulling away with force.

   - Bear Hug Release: 

Use techniques such as knee strikes, elbow strikes, or stomps to escape from a bear hug hold.

7. Awareness and Avoidance:

   - Situational Awareness: 

Stay alert and attentive to your surroundings to anticipate and avoid potential threats before they escalate.

   - Verbal De-escalation: 

Use calm and assertive communication to defuse confrontations and resolve conflicts without resorting to physical force.

5. Physical Conditioning:

   - Physical conditioning is an integral part of the training curriculum, focusing on developing strength, flexibility, agility, endurance, and cardiovascular fitness.

   - Conditioning exercises may include calisthenics, plyometrics, circuit training, interval training, and aerobic exercises tailored to enhance Taekwondo-specific attributes and performance.

Incorporating a variety of training methods into your Taekwondo regimen can help improve overall fitness, strength, agility, and endurance. Here's how you can integrate calisthenics, plyometrics, circuit training, interval training, and aerobic exercises into your Taekwondo training:

1. Calisthenics:

   - Push-Ups: Strengthen your chest, shoulders, and triceps with different variations of push-ups, such as standard, wide grip, narrow grip, and diamond push-ups.

   - Bodyweight Squats: Develop lower body strength and endurance by performing bodyweight squats with proper form, focusing on depth and control.

   - Lunges: Target your quadriceps, hamstrings, and glutes with forward lunges, reverse lunges, and lateral lunges.

   - Planks: Improve core stability and endurance by holding a plank position for extended periods, focusing on maintaining a straight line from head to heels.

2. Plyometrics:

   - Jump Squats: Enhance explosive power in your legs by performing jump squats, explosively jumping into the air from a squat position.

   - Box Jumps: Develop lower body explosiveness and coordination by jumping onto a plyometric box or platform from a standing position.

   - Bounding: Practice bounding exercises to improve stride length and power in your running and kicking movements.

   - Depth Jumps: Increase reactive strength and vertical jump height by stepping off a box or platform and immediately jumping upward upon landing.

3. Circuit Training:

   - Design a circuit that includes a series of exercises targeting different muscle groups and fitness components, such as strength, endurance, and agility.

   - Perform each exercise for a set duration or number of repetitions before moving on to the next exercise with minimal rest in between.

   - Examples of circuit exercises include burpees, mountain climbers, kettlebell swings, jumping jacks, medicine ball slams, and agility ladder drills.

4. Interval Training:

   - Incorporate interval training into your workouts to improve cardiovascular fitness, anaerobic capacity, and recovery time.

   - Alternate between periods of high-intensity exercise (e.g., sprints, high knees, or fast-paced kicking drills) and periods of low-intensity recovery or active rest.

   - Experiment with different work-to-rest ratios and intensity levels to challenge yourself and progressively improve your conditioning.

5. Aerobic Exercises:

   - Include aerobic exercises such as running, cycling, swimming, or jumping rope in your training routine to improve cardiovascular endurance and stamina.

   - Perform aerobic activities at a moderate intensity for sustained periods to elevate your heart rate and strengthen your heart and lungs.

   - Incorporate interval training techniques to add variety and intensity to your aerobic workouts, alternating between periods of steady-state cardio and bursts of high-intensity effort.

Remember to warm up thoroughly before engaging in any high-intensity exercises or plyometric drills, and cool down with stretching and mobility exercises to aid in recovery and reduce the risk of injury. Additionally, listen to your body and adjust the intensity and volume of your training based on your fitness level and individual needs.

6. Mental and Character Development:

   - Training in Taekwondo encompasses mental and character development, emphasizing the cultivation of discipline, perseverance, respect, integrity, and indomitable spirit.

   - Practitioners are encouraged to apply Taekwondo principles and values ​​in their daily lives, fostering personal growth, resilience, and positive attitudes towards challenges and adversity.

Taekwondo places a strong emphasis on mental and character development, aiming to cultivate not only physical prowess but also mental discipline, self-confidence, respect, and integrity. Here's how Taekwondo contributes to mental and character development:

1. Discipline: 

Taekwondo instills discipline through the rigorous practice of techniques, adherence to rules and etiquette, and commitment to regular training. Practitioners learn to set goals, follow a structured training regimen, and persevere through challenges with determination and self-control.

2. Focus and Concentration: 

Taekwondo training requires intense focus and concentration, whether performing techniques, sparring, or practicing forms. Through mindful practice, practitioners learn to block out distractions, stay present in the moment, and maintain mental clarity under pressure.

3. Self-Confidence: 

As practitioners progress in their training and overcome obstacles, they develop a sense of self-confidence and belief in their abilities. Successes in training and competition reinforce positive self-esteem and empower individuals to tackle challenges both inside and outside the dojang (training hall).

4. Respect and Courtesy: 

Taekwondo emphasizes respect for oneself, instructors, training partners, and opponents. Practitioners learn to bow as a sign of respect, follow instructions with humility, and treat others with courtesy and consideration. This fosters a culture of mutual respect and cooperation within the Taekwondo community.

5. Perseverance and Resilience: 

Taekwondo teaches the value of perseverance and resilience in the face of adversity. Practitioners learn to push through fatigue, setbacks, and failures, understanding that growth and improvement come from overcoming challenges and setbacks.

6. Integrity and Sportsmanship: 

Taekwondo promotes integrity, honesty, and ethical conduct both on and off the mat. Practitioners adhere to the tenets of Taekwondo, which include integrity, courtesy, perseverance, self-control, and indomitable spirit. They uphold these values in their interactions with others and demonstrate good sportsmanship in competition.

7. Goal Setting and Achievement: 

Taekwondo encourages goal setting and achievement, providing a framework for practitioners to strive for personal excellence and self-improvement. Whether aiming to earn higher belt ranks, master new techniques, or compete at a higher level, setting and working towards goals fosters motivation, growth, and self-development.

8. Mindfulness and Emotional Regulation: 

Taekwondo training promotes mindfulness and emotional regulation by teaching practitioners to be aware of their thoughts, emotions, and reactions. Through breathing exercises, meditation, and mindfulness practices, practitioners learn to manage stress, control impulses, and maintain emotional balance in challenging situations.

Overall, Taekwondo serves as a holistic system for personal development, nurturing not only physical fitness but also mental strength, character, and values that extend beyond the confines of the training hall and into everyday life.

The comprehensive training curriculum provided by KTJF is designed to instill a holistic understanding and appreciation of Taekwondo as a martial art, sport, and way of life. Through systematic and progressive training, practitioners have the opportunity to develop their physical abilities, technical skills, mental discipline, and character, ultimately realizing their full potential as martial artists and contributing members of society.

Carefully Researched, Compiled, and Authored by:

Gm Michael Kavita Rec, 7th Dan World Jidokwan

President: Kenya Taekwondo Jidokwan Federation

KENYA TAEKWONDO JIDOKWAN FEDERATION LIFE MEMBER'S CERTIFICATION

 President: 

Gm Michael Kavita Life Member Certificate

Secretary-General:

Jonah Otieno Stephen Ojwang Life Member Certificate

Treasurer:

Alex Naibei Simotwo Life Member Certificate

Ambassador:

Catherine Makau Life Member Certificate

Diaspora Representative:

Ethan Muriuki Wanja Life Member Certificate

Member At Large:

Charles Okoth Wao Life Member Certificate:

KENYA TAEKWONDO JIDOKWAN FEDERATION OFFICIALS' AND MEMBER NUMBERS

UPDATED LIST OF MEMBERS AND THEIR MEMBERSHIP NUMBERS: 

                                                                             

 Below is the list of officials and members who have already registered themselves as Kenya Taekwondo Jidokwan Federation: 

1. No. KTJF/000001 Michael Nzou Kavita, 

2. No. KTJF/000002 Henry Wao, 

3. No. KTJF/000003 Charles Wao, 

4. No. KTJF/000004 Stephen Odhiambo Osako, 

5. No.. KTJF/000005 Jonah  Otieno Stephen Ojwang, 

6. No. KTJF/000006 Ethan Muriuki Wanja, 

7. No. KTJF/000007 Alex Naibei Simotwo , 

8. No. KTJF/000008 Catherine Makau

9. No. KTJF/000009 Sheikh Balala, 

10. No. KTJF/000010 Patroba Ojwang Abade

11. No. KTJF/000011 Albert Omondi Odhiambo

KTJF PRINCIPLES AND STRATEGIES

                                                     

KENYA TAEKWONDO JIDOKWAN FEDERATION

Principles and Strategies

1. Excellence in Training and Education:

   - KTJF is committed to providing high-quality training programs and educational resources to athletes, coaches, and officials at all levels of proficiency. Through comprehensive training curricula and ongoing education initiatives, KTJF aims to develop well-rounded practitioners with superior technical skills and knowledge.

2. Athlete-Centered Approach:

   - The federation places athletes at the center of its programs and initiatives, prioritizing their needs, aspirations, and well-being. Athletes are empowered to actively participate in decision-making processes and are supported with resources and opportunities to reach their full potential in Taekwondo.

3. Ethical and Inclusive Practices:

   - KTJF upholds the highest standards of ethics, integrity, and inclusivity in all aspects of its operations. The federation promotes fair play, respect, and diversity, ensuring that everyone, regardless of background or identity, feels welcome and valued within the Taekwondo community.

4. Continuous Development and Improvement:

   - KTJF is dedicated to continuous development and improvement, both on and off the mat. The federation regularly reviews and updates its programs, policies, and practices to adapt to changing needs, incorporate best practices, and enhance the overall experience for its members.

5. Strategic Partnerships and Collaborations:

   - KTJF actively seeks partnerships and collaborations with local, national, and international organizations to leverage resources, expertise, and networks for the advancement of Taekwondo in Kenya. By working together with stakeholders across various sectors, KTJF aims to expand opportunities and promote the growth of the sport.

6. Community Engagement and Outreach:

   - The federation engages with communities across Kenya through outreach programs, grassroots initiatives, and public events to raise awareness about the benefits of Taekwondo. Through these efforts, KTJF promotes active living, character development, and social cohesion among individuals of all ages and backgrounds.

7. Excellence in Coaching and Officiating:

   - KTJF prioritizes the development and support of coaches, referees, and judges to ensure the highest standards of excellence in coaching and officiating. The federation provides comprehensive training, certification, and ongoing professional development opportunities to enhance the quality of instruction and competition.

8. Promotion of Health and Wellness:

   - KTJF recognizes the importance of promoting health and wellness among its members and the broader community. The federation encourages active participation in Taekwondo as a means of improving physical fitness, mental well-being, and overall quality of life.

9. Transparency and Accountability:

   - KTJF operates with transparency and accountability in its governance, decision-making, and financial management processes. The federation maintains open communication channels, adheres to ethical standards, and upholds the trust and confidence of its members and stakeholders.

10. Celebration of Achievement and Excellence:

    - KTJF celebrates the achievements and contributions of its members, including athletes, coaches, officials, and volunteers, who embody the values of Taekwondo and contribute to the success of the federation. Through recognition and appreciation, KTJF fosters a culture of excellence and camaraderie within the Taekwondo community.

By adhering to these principles and implementing strategic initiatives aligned with its vision and mission, KTJF aims to be a leader in promoting Taekwondo excellence, development, and values in Kenya.

Researched and Complied by:

GM MICHAEL N. KAVITA – Pioneer President KTJF

KENYA TAEKWONDO JIDOKWAN FEDERATION ATHLETES HANDBOOK

Kenya Taekwondo Jidokwan Federation Athletes Handbook

Table of Contents:

1. Introduction

2. Mission and Vision of KTJF

3. Code of Conduct

4. Athlete Responsibilities

5. Training Guidelines

6. Competition Preparation

7. Injury Prevention and Management

8. Nutrition and Hydration

9. Anti-Doping Policy

10. Uniform and Equipment Guidelines

11. Graduation and Promotion Requirements

12. Athlete Rights and Grievance Procedures

13. KTJF Events and Activities

14. Contact Information and Resources

1. Introduction:

   - Welcome message from the President of KTJF

Dear Athletes,

It is my utmost pleasure to extend a warm welcome to each and every one of you as members of the Kenya Taekwondo Jidokwan Federation (KTJF). As the President of KTJF, I am honored to lead an organization dedicated to the promotion and development of Taekwondo in Kenya.

Taekwondo is not just a martial art; it is a way of life that instills discipline, respect, perseverance, and indomitable spirit. Whether you are a seasoned athlete or a novice practitioner, you have chosen a path that will challenge you, inspire you, and empower you to reach new heights both on and off the mat.

In this Athletes Handbook, you will find valuable information, guidelines, and resources to support your journey in Taekwondo. From training tips and competition preparation to injury prevention and nutrition guidance, this handbook is designed to equip you with the knowledge and tools needed to excel in your practice.

As athletes representing KTJF, you are ambassadors of our federation and our country. I urge you to uphold the highest standards of sportsmanship, integrity, and respect in all your endeavors. Embrace the values ​​​​of Taekwondo, and let them guide you as you strive for excellence in every aspect of your life.

I am confident that with dedication, determination, and the support of our KTJF community, you will achieve your goals and realize your full potential in Taekwondo. Together, let us continue to grow, learn, and inspire each other as we embark on this remarkable journey.

Wishing you all the best in your training and competitions.

Sincerely,

GM Michael N. Kavita

President

Kenya Taekwondo Jidokwan Federation

 - Overview of the handbook's purpose and contents.

The primary purpose of this handbook is to provide athletes with the necessary information, guidelines, and resources to support their journey in Taekwondo. It aims to empower athletes with the knowledge and tools needed to excel in their training, competitions, and personal development. Additionally, this handbook serves to reinforce the values ​​of Taekwondo, promote sportsmanship, and uphold the standards of excellence within the KTJF community.

2. Mission, Goals, and Vision of KTJF:

Goals:

1. Promote the practice of Taekwondo as a means of physical fitness and mental discipline throughout Kenya.

 2. Develop a robust infrastructure for Taekwondo training and competitions across all counties of Kenya.

3. Foster a culture of inclusivity, diversity, and respect within the Taekwondo community, embracing individuals of all backgrounds and abilities.

4. Support the growth and development of Taekwondo athletes, coaches, and officials to achieve excellence at national and international levels.

5. Collaborate with governmental and non-governmental organizations to integrate Taekwondo into educational curricula and community programs, promoting values ​​​​of integrity and perseverance.

Mission:

The mission of the Kenya Jidokwan Taekwondo Federation is to advance the practice and values ​​of Taekwondo throughout Kenya. We are committed to providing accessible training opportunities, organizing high-quality competitions, and nurturing a supportive community that empowers individuals to reach their full potential. Through our dedication to excellence, inclusivity, and collaboration, we aim to enrich the lives of our members and contribute positively to the development of society.

Vision:

Our vision is to establish the Kenya Jidokwan Taekwondo Federation as a leading authority in Taekwondo, recognized for its commitment to excellence, integrity, and inclusivity. We envision a future where Taekwondo is widely embraced across Kenya, serving as a catalyst for personal growth, social cohesion, and national pride. By fostering a community that values ​​respect, perseverance, and self-improvement, we aspire to produce world-class athletes, respected coaches, and empowered leaders who inspire positive change locally and globally.

3. Code of Conduct:

Kenya Taekwondo Jidokwan Federation Athlete's Code of Conduct

As a member of the Kenya Taekwondo Jidokwan Federation (KTJF), I understand and agree to abide by the following code of conduct:

1. Respect: I will treat all individuals with respect, including coaches, officials, teammates, opponents, and spectators. I will refrain from disrespectful behavior, such as taunting, trash-talking, or unsportsmanlike conduct.

2. Integrity: I will uphold the highest standards of honesty, fairness, and integrity in all my actions both on and off the mat. I will compete with honor and integrity, following the rules and regulations of Taekwondo competitions.

3. Sportsmanship: I will demonstrate good sportsmanship at all times, whether in victory or defeat. I will congratulate opponents on their successes and show humility in my own achievements.

4. Responsibility: I will take responsibility for my actions and decisions, both in training and competition. I will be punctual and prepared for training sessions and competitions, and I will communicate any concerns or issues with my coaches or federation officials.

5. Safety: I will prioritize the safety and well-being of myself and others during training and competition. I will follow safety guidelines and use appropriate protective gear to minimize the risk of injury.

6. Fair Play: I will compete fairly and ethically, without resorting to cheating, gamesmanship, or dishonest tactics. I will respect the spirit of fair play and uphold the principles of Taekwondo.

7. Compliance: I will comply with all federation rules, policies, and procedures, as well as the rules and regulations of national and international Taekwondo organizations. I will participate in anti-doping education programs and adhere to anti-doping policies.

8. Representing KTJF: I understand that I am a representative of KTJF and will conduct myself in a manner that reflects positively on the federation. I will promote the values ​​of Taekwondo and strive to be a positive role model for others.

9. Conflict Resolution: In the event of disagreements or conflicts, I will seek resolution through constructive communication and mediation. I will refrain from engaging in verbal or physical confrontations.

10. Continuous Improvement: I will commit myself to continuous improvement and development as a Taekwondo athlete and as an individual. I will set goals, work hard to achieve them, and strive for excellence in all aspects of my training and life.

By adhering to this code of conduct, I pledge to uphold the principles of respect, integrity, sportsmanship, and responsibility that are central to the practice of Taekwondo and the mission of the Kenya Taekwondo Jidokwan Federation.

Athlete's Eight: _________________________________

Signature: _____________ Date: ______________

4. Athlete Responsibilities:

As athletes representing the Kenya Taekwondo Jidokwan Federation (KTJF), it is essential to understand and fulfill certain responsibilities to ensure personal growth, team success, and the advancement of Taekwondo as a martial art and sport. 

Below are the key responsibilities expected of all KTJF athletes:

1. Commitment to Training:

   - Attend all scheduled training sessions regularly and punctually.

   - Demonstrate focus, effort, and dedication during training sessions.

   - Follow instructions from coaches and training staff diligently.

2. Self-Discipline and Professionalism:

   - Maintain a high level of discipline both on and off the mat.

   - Uphold the values ​​of respect, integrity, and sportsmanship in all interactions.

   - Represent KTJF with pride and professionalism in all endeavours. 

3. Physical and Mental Preparation:

   - Prepare yourself physically and mentally for competitions and challenges.

   - Engage in proper warm-up and cool-down routines before and after training sessions.

   - Develop strategies for managing stress, anxiety, and pressure in competitive settings.   

4. Continuous Improvement:

   - Set personal goals for skill development, fitness, and competition performance.

   - Seek feedback from coaches and peers to identify areas for improvement.

   - Strive for continuous growth and advancement in Taekwondo practice.   

5. Compliance with Rules and Regulations:

   - Familiarize yourself with the rules and regulations of Taekwondo competitions.

   - Compete within the boundaries of fair play and sportsmanship at all times.

   - Adhere to anti-doping policies and regulations to maintain the integrity of the sport.   

6. Communication and Collaboration:

   - Maintain open and respectful communication with coaches, teammates, and federation officials.

   - Support and encourage fellow athletes in their training and competition efforts.

   - Collaborate with coaches and teammates to achieve common goals and objectives.

7. Injury Prevention and Management:

   - Take proactive measures to prevent injuries during training and competition.

   - Report any injuries or concerns to coaches or medical staff promptly.

   - Follow prescribed rehabilitation protocols and guidelines for safe return to activity. 

8. Representing KTJF:

   - Understand and embody the mission, vision, and values ​​of KTJF.

   - Act as ambassadors for KTJF in the broader Taekwondo community and beyond.

   - Uphold the reputation and prestige of KTJF through exemplary conduct and performance.   

9. Community Engagement and Leadership:

   - Participate in community service initiatives and outreach programs organized by KTJF.

   - Serve as positive role models and leaders within the KTJF community and society at large.

   - Inspire and mentor younger athletes to pursue their goals and aspirations in Taekwondo.

By embracing these responsibilities, KTJF athletes contribute to the growth and success of the federation, uphold the principles of Taekwondo, and embody the spirit of excellence in all aspects of their athletic endeavors.

5. Training Guidelines:

Training is the cornerstone of success in Taekwondo. As athletes representing the Kenya Taekwondo Jidokwan Federation (KTJF), it is essential to adhere to structured training guidelines to maximize performance, prevent injuries, and achieve your full potential. The following guidelines outline key principles for effective and productive training:

1. Consistency: Attend training sessions regularly and consistently. Consistency is essential for skill development, conditioning, and progress in Taekwondo.

2. Punctuality: Arrive on time for training sessions. Punctuality demonstrates respect for coaches, teammates, and the training environment.

3. Focus and Discipline: Maintain focus and discipline during training. Eliminate distractions and give your full attention to the task at hand.

4. Warm-Up: Begin each training session with a thorough warm-up. Warm-up exercises should include dynamic movements to increase blood flow, flexibility, and joint mobility.

5. Technique Development: Dedicate time to refine and improve fundamental techniques, including kicks, punches, blocks, and stances. Focus on proper form, precision, and execution.

6. Drills and Patterns (Poomsae) : Incorporate drills and patterns (Poomsae) into your training regimen. Drills help reinforce muscle memory and technique, while patterns develop coordination, balance, and spatial awareness.

7. Sparring Practice: Engage in regular sparring practice to develop timing, distance, and strategy. Spar with partners of varying skill levels and styles to challenge yourself and adapt to different scenarios.

8. Physical Conditioning: Include strength, endurance, and flexibility training in your workouts. A well-rounded conditioning program improves overall athletic performance and reduces the risk of injury.

9. Mental Preparation: Cultivate mental resilience and focus through visualization, meditation, and mindfulness techniques. Mental preparation is crucial for maintaining composure and confidence during competitions.

10. Cool-Down: Conclude each training session with a proper cool-down. Cool-down exercises should include static stretching to improve flexibility and prevent muscle soreness.

11. Rest and Recovery: Allow adequate time for rest and recovery between training sessions. Listen to your body and prioritize sleep, hydration, and nutrition for optimal recovery.

12. Feedback and Reflection: Seek feedback from coaches and peers to identify areas for improvement. Reflect on your performance and training experiences to set goals and track progress.

13. Injury Prevention: Take proactive measures to prevent injuries during training. Use proper protective gear, maintain proper form, and listen to your body's warning signs.

14. Communication: Communicate openly and respectfully with coaches and teammates. Discuss training objectives, concerns, and feedback to ensure a collaborative and supportive training environment.

15. Goal Setting: Set short-term and long-term goals for your Taekwondo practice. Goals should be specific, measurable, achievable, relevant, and time-bound (SMART) to provide direction and motivation.

By following these training guidelines, you can enhance your skills, performance, and enjoyment of Taekwondo. Remember that progress takes time and dedication, so stay committed to your training journey and strive for continuous improvement.

6. Tournament Preparation:

Tournaments are an opportunity for athletes to showcase their skills, test their abilities, and represent the Kenya Taekwondo Jidokwan Federation (KTJF) with pride. Effective tournament preparation is crucial for maximizing performance and achieving success on the mat. 

The following guidelines outline key steps for athletes to prepare for tournaments:

1. Training Intensity: Increase training intensity and focus as competition day approaches. Fine-tune techniques, sharpen skills, and work on conditioning to peak at the right time.

2. Mental Preparation: Develop mental resilience and confidence through visualization, positive self-talk, and mental rehearsal. Visualize successful performances and prepare to overcome challenges with determination and composure.

3. Review Rules and Regulations: Familiarize yourself with competition rules, scoring criteria, and etiquette. Understand the tournament format, match duration, and penalty system to avoid infractions and maximize scoring opportunities.

4. Strategy Development: Develop a strategic game plan based on your strengths, weaknesses, and opponent analysis. Identify tactics for offense, defense, and counterattacks to capitalize on scoring opportunities and minimize risks.

5. Sparring Practice: Engage in simulated sparring sessions to replicate competition scenarios. Spar with partners of varying skill levels and styles to adapt to different opponents and refine strategy and timing.

6. Conditioning and Fitness: Maintain peak physical condition through targeted conditioning and fitness training. Focus on speed, agility, endurance, and explosive power to perform at your best throughout the competition.

7. Weight Management: If applicable, manage weight effectively to meet competitive weight categories. Maintain a balanced diet, stay hydrated, and monitor weight fluctuations leading up to the competition to avoid unnecessary stress and fatigue.

8. Equipment Preparation: Ensure all competition gear and equipment are in good condition and comply with tournament regulations. Check uniforms, protective gear, and sparring equipment for proper fit and functionality.

9. Rest and Recovery: Prioritize rest and recovery in the days leading up to the competition. Get adequate sleep, practice relaxation techniques, and avoid overtraining to optimize physical and mental readiness.

10. Pre-Tournament Routine: Establish a pre-tournament routine to prepare yourself mentally and physically on competition day. Follow a structured warm-up routine, visualize success, and maintain a positive mindset.

12. Tournament Registration:

• Registration Deadline: Athletes must be aware of the registration deadline for the tournament they plan to participate in. This information is typically communicated well in advance by KTJF officials or through official communication channels.

• Registration Form: Athletes need to complete a tournament registration form provided by KTJF. The form collects essential information such as name, age, belt rank, contact details, and any special requirements or accommodations needed.

• Submission Method: Completed registration forms should be submitted according to the instructions provided by KTJF. This may include online submission through the federation's website or in-person submission at designated locations.

• Registration Fee: Some unsponsored tournaments will require a registration fee to cover administrative costs and other expenses associated with organizing the event. Athletes must ensure timely payment of the registration fee.

• Confirmation: After submitting the registration form and fee (if applicable), athletes should receive confirmation of their registration from KTJF. This confirmation may include details such as event schedule, venue location, and other pertinent information.

2. Weigh-In:

• Weigh-In Schedule: KTJF will announce the schedule for weigh-in sessions prior to the tournament. Weigh-ins typically take place on the day of the tournament, a few hours before the start of the competition.

• Weight Categories: Athletes must be aware of the weight categories for their division and ensure that they meet the weight requirements. Weigh-in sessions are conducted to verify compliance with weight restrictions.

• Proper Attire: Athletes should arrive at the weigh-in session wearing appropriate attire, such as lightweight clothing or their Taekwondo uniform (dobok). Avoid wearing heavy clothing or accessories that could affect weight measurements.

• Documentation: Athletes must present valid identification, such as a passport or national ID card, at the weigh-in session. This helps verify the athlete's identity and eligibility to compete in the tournament.

• Weigh-In Process: Athletes will be called to the weigh-in station in designated groups or divisions. A certified weigh-in official will record each athlete's weight and ensure compliance with the established weight categories.

• Rehydration: After completing the weigh-in process, athletes should focus on rehydrating and replenishing fluids lost during the weigh-in. It is essential to hydrate properly to maintain optimal performance during competition.

• Final Checks: Athletes should double-check their division, weight category, and other relevant details on the tournament schedule or provided documentation to ensure accuracy and readiness for competition.

12. Travel Arrangements: Plan travel logistics and accommodations in advance to minimize stress and distractions on competition day. Arrive at the competition venue early to acclimate to the environment and familiarize yourself with the surroundings.

13. Support Network: Surround yourself with a supportive network of coaches, teammates, and family members to provide encouragement and assistance throughout the competition. Lean on their expertise and guidance for motivation and reassurance.

14. Adaptability: Stay flexible and adaptable during competitions. Be prepared to adjust your strategy and tactics based on changing circumstances, opponent behavior, and feedback from coaches.

15. Post-Competition Evaluation: Reflect on your performance after each competition to identify areas for improvement and growth. Analyze strengths and weaknesses, set new goals, and use competitive experiences to fuel motivation and progression.

By following these competition preparation guidelines, you can enhance your readiness, confidence, and performance in Taekwondo competitions. Remember to stay focused, stay composed, and enjoy the opportunity to compete and represent KTJF on the world stage.

7. Injury Prevention and Management:

Injuries are an inherent risk in any sport, including Taekwondo. However, with proper preparation, awareness, and care, athletes can minimize the risk of injury and effectively manage any injuries that may occur. Here are some guidelines for injury prevention and management for athletes affiliated with the Kenya Taekwondo Jidokwan Federation (KTJF):

1. Pre-Training Preparation:

- Warm-up: Always begin training sessions with a thorough warm-up routine. Dynamic stretches, light jogging, and mobility exercises help increase blood flow to muscles, improve flexibility, and prepare the body for activity.

- Proper Technique: Focus on mastering proper technique and form for all Taekwondo movements. Incorrect technique increases the risk of injury and hinders performance.

- Conditioning: Maintain overall physical fitness and conditioning through regular strength training, cardiovascular exercise, and flexibility training. A well-rounded fitness program helps build resilience and reduces the risk of injury.

2. Protective Gear:

- Use Proper Equipment: Wear appropriate protective gear, including headgear, mouthguards, hand and foot pads, and groin protectors, during sparring and competitive activities. Properly fitting gear helps absorb impact and reduces the risk of injury.

- Inspect Equipment: Regularly inspect protective gear for signs of wear and tear. Replace damaged or worn-out equipment promptly to maintain effectiveness and safety.

3. Safe Training Practices:

- Supervised Training: Train under the supervision of qualified coaches and instructors who prioritize safety and provide guidance on proper techniques and training methods.

- Progressive Training: Gradually progress training intensity and difficulty to avoid overtraining and minimize the risk of overuse injuries. Listen to your body and adjust training volume and intensity as needed.

- Rest and Recovery: Incorporate rest days into your training schedule to allow the body to recover and repair from training stress. Adequate rest is essential for preventing fatigue-related injuries.

4. Injury Management:

- Immediate Treatment: If an injury occurs during training or competition, seek immediate attention and apply appropriate first aid measures, such as rest, ice, compression, and elevation (RICE).

- Professional Evaluation: Consult a qualified healthcare professional, such as a sports medicine physician or physical therapist, for a thorough evaluation and diagnosis of the injury. Follow their recommendations for treatment and rehabilitation.

- Rehabilitation: Follow prescribed rehabilitation exercises and protocols to facilitate recovery and prevent recurrence of the injury. Gradually reintroduce activity and monitor progress under the guidance of a healthcare professional.

5. Communication and Reporting:

- Report Injuries: Communicate any injuries or discomfort to coaches, instructors, or medical personnel promptly. Ignoring or downplaying injuries can exacerbate the problem and prolong recovery time.

- Modify Training: Work with coaches to modify training activities or techniques to accommodate injuries and prevent further aggravation. Avoid pushing through pain or engaging in activities that exacerbate the injury.

By adhering to these injury prevention and management guidelines, KTJF athletes can enjoy a safer and more productive training experience, reduce the risk of injuries, and stay healthy and active in their Taekwondo practice.

8. Nutrition and Hydration:

Proper nutrition and hydration play a critical role in supporting the performance, recovery, and overall well-being of athletes. As members of the Kenya Taekwondo Jidokwan Federation (KTJF), athletes should prioritize their nutrition and hydration strategies to optimize their training and competitive outcomes. Here are some guidelines for nutrition and hydration tailored to Taekwondo athletes:

1. Balanced Diet:

- Macronutrients: Consume a balanced diet that includes carbohydrates, proteins, and fats. Carbohydrates provide energy for training and competition, proteins support muscle repair and growth, and fats contribute to overall health and hormone regulation.

- Micronutrients: Ensure adequate intake of vitamins and minerals essential for various physiological functions. Fruits, vegetables, whole grains, lean meats, and dairy products are rich sources of micronutrients.

2. Meal Timing:

- Pre-Training Meals: Eat a balanced meal containing carbohydrates, proteins, and fats 2-3 hours before training sessions. This meal should provide sustained energy and support muscle function during exercise.

- Post-Training Nutrition: Consume a combination of carbohydrates and proteins within 30 minutes to an hour after training to replenish glycogen stores and facilitate muscle recovery. Options include a protein shake or a fruit smoothie with yogurt.

3. Hydration:

- Fluid Intake: Stay hydrated by drinking water regularly throughout the day, especially before, during, and after training sessions. Dehydration can impair performance and increase the risk of fatigue and injury.

- Electrolyte Balance: In addition to water, replenish electrolytes lost through sweat during intense training sessions. Sports drinks or electrolyte-enhanced beverages can help maintain electrolyte balance and hydration levels.

4. Nutrient Timing:

- Pre-Competition Meals: Consume a balanced meal containing carbohydrates, lean proteins, and minimal fats 2-3 hours before competition. Avoid heavy or high-fat foods that may cause discomfort during competition.

- During Competition: Consume small, easily digestible snacks or beverages to maintain energy levels and hydration during breaks between matches. Options include energy drinks, bananas, or sports drinks.

5. Recovery Nutrition:

- Post-Competition Meals: After competition, prioritize recovery by consuming a well-balanced meal containing carbohydrates, proteins, and healthy fats. This meal should support muscle repair, glycogen replenishment, and overall recovery.

- Bedtime Snack: Consider consuming a small bedtime snack containing protein and slow-digesting carbohydrates to support overnight muscle repair and recovery. Options include yogurt with berries or whole-grain toast with peanut butter.

6. Individualized Approach:

- Listen to Your Body: Pay attention to hunger cues, energy levels, and performance indicators to adjust your nutrition and hydration strategies accordingly. Every athlete's nutritional needs may vary based on factors such as age, gender, training intensity, and body composition.

- Consult a Professional: Consider working with a registered dietitian or nutritionist specializing in sports nutrition to develop personalized nutrition and hydration plans tailored to your goals and needs.

By following these nutrition and hydration guidelines, KTJF athletes can optimize their performance, support their recovery, and maintain overall health and well-being on and off the mat.

9. Anti-Doping Policy:

 1. Introduction:

The Kenya Taekwondo Jidokwan Federation (KTJF) is committed to promoting clean and fair sport and upholding the principles of integrity, honesty, and sportsmanship in Taekwondo competitions. This Anti-Doping Policy outlines the federation's commitment to preventing the use of performance-enhancing substances and methods among athletes participating in KTJF-sanctioned events.

2. Principles:

The Anti-Doping Policy is guided by the following principles:

1. - Integrity:  Upholding the integrity of Taekwondo competitions by ensuring a level playing field for all athletes.
2. - Health and Safety:  Protecting the health and safety of athletes by preventing the use of harmful substances and methods.
3. - Fair Play:  Promoting fair and equitable competition by deterring and penalizing doping violations.
4. - Education:  Providing education and awareness programs to athletes, coaches, and officials on the dangers of doping and the importance of clean sport.
5. - Compliance:  Adhering to the rules and regulations established by the World Anti-Doping Agency (WADA) and other relevant authorities in anti-doping efforts.

3. Prohibited Substances and Methods:

Athletes participating in KTJF-sanctioned events are prohibited from using the substances and methods listed in the WADA Prohibited List, including but not limited to:

1. -  Anabolic steroids
2. - Stimulants
3. - Narcotics
4. - Peptide hormones
5. - Blood doping
6. - Gene doping

4. Testing and Monitoring:

The KTJF may conduct doping control tests on athletes participating in its sanctioned events to detect and deter doping violations. Athletes may be subject to in-competition and out-of-competition testing, as determined by the federation or relevant anti-doping authorities. Athletes selected for testing must comply with the testing procedures and protocols established by the KTJF and anti-doping agencies.

5. Education and Awareness:

The KTJF shall provide education and awareness programs on anti-doping principles, rules, and risks to athletes, coaches, officials, and other stakeholders. These programs may include:

1. - Distribution of educational materials and resources on anti-doping topics
2. - Workshops, seminars, and presentations on the dangers of doping and the importance of clean sport
3. - Access to online courses and resources provided by WADA and other anti-doping organizations

6. Sanctions and Penalties:

Athletes found to have committed doping violations, including the use of prohibited substances or methods, may be subject to sanctions and penalties under the KTJF Anti-Doping Policy and relevant anti-doping regulations. Sanctions may include:

1. - Suspension from competition for a specified period
2. - Disqualification of results and forfeiture of medals, points, or prizes
3. - Fines and financial penalties
4. - Permanent ban from participation in Taekwondo competitions

7. Confidentiality and Due Process:

The KTJF shall adhere to the principles of confidentiality and due process in the handling of anti-doping matters. Athletes suspected of doping violations shall be allowed to present their case and receive a fair and impartial hearing before any sanctions are imposed.

10. Uniform and Equipment Guidelines:

As representatives of the Kenya Taekwondo Jidokwan Federation (KTJF), athletes are expected to adhere to uniform and equipment guidelines to ensure safety, fairness, and professionalism in training and competition. Here are the guidelines for uniforms and equipment:

1. Taekwondo Uniform (Dobok):

- WT Dobok: Athletes should wear a Standardized WT uniform consisting of a Black V-neck jacket for seniors and a Red/Black V-neck for juniors and white pants. The uniform should be clean, neat, and in good condition.

- KTJF Patch: Affix the official KTJF patch on the left chest of the uniform jacket, as per federation regulations. The patch represents affiliation with KTJF and should be visible during training and competition.

2. Protective Gear:

- Headgear: Wear approved headgear during sparring sessions and competitions to protect against head injuries. Headgear should fit securely and provide adequate cushioning and protection.

- Mouthguard: Use a mouthguard to protect teeth and jaws during sparring and combat situations. Mouthguards should be properly fitted and comfortable to wear.

- Hand and Foot Pads: Wear hand pads (gloves) and foot pads (shoes) during sparring sessions and competitions to reduce the risk of hand and foot injuries. Pads should provide sufficient padding and support.

- Groin Protector: Male athletes should wear a groin protector (cup) to protect against accidental impacts to the groin area during training and competition.

3. Equipment Inspection:

- Regular Inspection: Athletes should inspect their uniforms and equipment regularly for signs of wear and tear, damage, or malfunction. Replace any damaged or worn-out gear promptly to ensure safety and effectiveness.

- Compliance: Ensure that all protective gear and equipment comply with KTJF regulations and standards. Non-compliant gear may not be allowed in official KTJF-sanctioned events.

4. Personal Hygiene:

- Cleanliness: Maintain proper personal hygiene by keeping uniforms and equipment clean and odor-free. Wash uniforms regularly and disinfect protective gear to prevent the spread of bacteria and infections.

- Gear Storage: Store uniforms and equipment in a clean, dry place when not in use to prevent mold, mildew, or deterioration. Proper storage helps prolong the lifespan of gear and ensures readiness for training and competition.

5. Uniformity and Professionalism:

- Uniformity: Ensure uniformity among athletes representing KTJF by following uniform and equipment guidelines consistently. Uniformity promotes a sense of unity and professionalism within the federation.

- Professional Appearance: professionally present oneself by wearing clean, well-maintained uniforms and gear during training and competition. A professional appearance reflects positively on the athlete and the federation.

By adhering to these uniform and equipment guidelines, KTJF athletes can ensure safety, compliance, and professionalism in their Taekwondo practice and competition experiences.

11. Graduation and Promotion Requirements:

In the Kenya Taekwondo Jidokwan Federation (KTJF), athletes progress through the ranks based on their skill level, knowledge, and demonstration of Taekwondo principles. Graduation and promotion requirements may vary depending on the specific curriculum and guidelines established by KTJF-affiliated schools or clubs. However, the following are general guidelines that athletes may expect to follow for graduation and promotion within KTJF.

1. Attendance and Participation:

   - Regular attendance at training sessions and events organized by the KTJF-affiliated school or club is essential.

   - Active participation in training activities, seminars, workshops, and competitions demonstrates commitment and dedication to Taekwondo practice.

2. Technical Proficiency:

   - Mastery of fundamental techniques, including stances, blocks, strikes, kicks, and combinations, appropriate for the athlete's current rank.

   - Competence in performing poomsae (patterns/forms) with precision, balance, and correct execution of techniques relevant to the athlete's rank.

3. Sparring Skills:

   - Competence in controlled sparring (kyorugi) techniques, including offensive and defensive strategies, footwork, timing, distance management, and effective use of techniques appropriate for the athlete's rank.

4. Knowledge and Understanding:

   - Understanding of Taekwondo philosophy, history, etiquette, and principles of sportsmanship, respect, discipline, and self-control.

   - Knowledge of basic terminology, commands, and rules governing Taekwondo competitions and training environments.

5. Physical Fitness:

   - Demonstrated improvement in physical fitness components such as strength, flexibility, agility, endurance, and balance.

   - Ability to perform Taekwondo techniques and drills with efficiency and proficiency over extended periods of training and competition.

6. Character Development:

   - Displaying positive character traits such as perseverance, resilience, humility, integrity, and leadership both on and off the mat.

   - Applying Taekwondo principles to everyday life situations, promoting self-improvement and personal growth.

7. Examination and Evaluation:

   - Completion of formal examination or evaluation conducted by KTJF-certified instructors or examiners to assess the athlete's readiness for promotion.

   - Examination may include practical demonstration of techniques, poomsae performance, sparring skills, written tests, and oral interviews.

8. Belt Testing and Promotion:

   - Successful completion of belt testing requirements as outlined by KTJF and affiliated schools or clubs.

   - Promotion to the next belt rank is contingent upon meeting all graduation requirements and demonstrating readiness for advancement.

9. Continuous Learning and Development:

   - Commitment to ongoing learning and development through consistent practice, feedback, and refinement of skills.

   - Embracing the journey of lifelong learning and striving for continuous improvement in Taekwondo practice and personal growth.

By fulfilling these graduation and promotion requirements, athletes in the Kenya Taekwondo Jidokwan Federation can progress through the ranks with confidence, competence, and dedication, embodying the values ​​​​and spirit of Taekwondo.

12. Athletes' Rights and Grievances Procedures

The Kenya Taekwondo Jidokwan Federation (KTJF) is committed to upholding the rights of its athletes and providing fair and transparent procedures for addressing grievances. Athletes participating in KTJF-sanctioned events and programs are entitled to certain rights and protections, and they have avenues for recourse in the event of disputes or grievances. Here are the key aspects of athletes' rights and the grievances procedures within KTJF:

Athletes' Rights:

1. Fair Treatment:  Athletes have the right to fair and equal treatment in all aspects of their participation in Taekwondo activities, including training, competition, selection, and representation.

2. Safety and Well-being:  Athletes have the right to participate in a safe and supportive environment that prioritizes their physical and emotional well-being. Measures should be in place to prevent and address any form of harassment, abuse, or discrimination.

3. Access to Opportunities:  Athletes have the right to equal access to opportunities for training, competition, education, and development, regardless of age, gender, ethnicity, or background.

4. Privacy and Confidentiality:  Athletes have the right to privacy and confidentiality regarding personal information, medical records, and any grievances or disputes they may raise.

5. Representation:  Athletes have the right to representation and advocacy in matters concerning their rights and interests, including grievances and dispute resolution processes.

Grievance Procedures:

1. Informal Resolution:  Athletes are encouraged to first attempt to resolve grievances informally through discussion and mediation with relevant parties, such as coaches, instructors, or federation officials.

2. Formal Grievance Submission:  If informal resolution is not successful or if the grievance is serious or unresolved, athletes may submit a formal written grievance to the KTJF Grievance Committee or designated authority within the federation.

3. Grievance Review and Investigation:  Upon receiving a formal grievance, KTJF will conduct a thorough review and investigation of the matter. This may involve gathering evidence, interviewing relevant parties, and assessing the merits of the grievance.

4. Decision and Resolution:  Following the investigation, KTJF will make a decision regarding the grievance and take appropriate actions to resolve the matter. This may include corrective measures, disciplinary action, or other remedies as deemed necessary.

5. Appeals Process:  Athletes dissatisfied with the outcome of the grievance process may have the right to appeal the decision to an independent appeals board or higher authority within KTJF. The appeals process should be fair, impartial, and conducted by established procedures.

6. Confidentiality and Protection:  KTJF will maintain confidentiality and protect the privacy of all parties involved in the grievance process to the extent possible while ensuring transparency and accountability in resolving the matter.

By upholding athletes' rights and providing accessible and transparent procedures for addressing grievances, KTJF demonstrates its commitment to promoting a safe, inclusive, and fair environment for all participants in Taekwondo activities.

13. KTJF Events and Activities:

The Kenya Taekwondo Jidokwan Federation (KTJF) organizes a variety of events and activities throughout the year to promote the practice, development, and growth of Taekwondo in Kenya. These events cater to athletes, coaches, officials, and enthusiasts of all ages and skill levels. Here are some of the key events and activities organized by KTJF:

1. Tournaments and Championships:

   - KTJF hosts regular Taekwondo tournaments and championships at regional, national, and international levels. These events provide opportunities for athletes to compete, showcase their skills, and earn recognition for their achievements.

2. Training Camps and Workshops:

   - KTJF conducts training camps and workshops led by experienced instructors and coaches. These camps focus on skill development, technique refinement, physical conditioning, and mental preparation for athletes of all levels.

3. Grading and Promotion Examinations:

   - KTJF organizes grading and promotion examinations for athletes seeking advancement to higher belt ranks. These examinations assess technical proficiency, poomsae performance, sparring skills, and knowledge of Taekwondo principles.

4. Coaching and Officiating Courses:

   - KTJF offers coaching and officiating courses to educate and certify individuals interested in becoming Taekwondo coaches, referees, and judges. These courses cover rules, regulations, techniques, and best practices for coaching and officiating in Taekwondo competitions.

5. Seminars and Lectures:

   - KTJF invites guest speakers, master instructors, and experts in various fields related to Taekwondo to conduct seminars and lectures. Topics may include sports psychology, injury prevention, nutrition, leadership, and the philosophy of Taekwondo.

6. Community Outreach Programs:

   - KTJF actively engages in community outreach programs to promote the benefits of Taekwondo and encourage participation among youth and underserved populations. These programs may include demonstrations, free classes, and collaboration with schools and community organizations.

7. International Exchange Programs:

   - KTJF facilitates international exchange programs and collaborations with other Taekwondo federations and organizations worldwide. These programs promote cultural exchange, friendship, and cooperation through joint training sessions, competitions, and events.

8. Special Events and Celebrations:

   - KTJF organizes special events and celebrations to commemorate important milestones, such as anniversaries, championships, and achievements of athletes, coaches, and officials within the Taekwondo community.

9. Social and Recreational Activities:

   - KTJF encourages camaraderie and social interaction among members through recreational activities, team-building exercises, and social gatherings outside of formal training and competition settings.

These events and activities organized by the Kenya Taekwondo Jidokwan Federation contribute to the development of Taekwondo as a sport, martial art, and way of life in Kenya. They provide valuable opportunities for learning, growth, and camaraderie among participants and contribute to the promotion of health, wellness, and community spirit.

14. Contact Information and Resources:

KTJF Contacts details are as follows:

Official Cell No:  +254720415906

Secretary General Contacts:  +254 724 175119

Treasurer Contacts:  +254 708 263277

President Contacts: +254111494676

Social Media Accounts:

Facebook: Kenya Jidokwan Taekwondo Federation

Email: kenyajidokwantkd@gmail.com

Website: https://jidokwankenya.blogspot.com

This handbook serves as a comprehensive guide for athletes associated with KTJF, providing essential information, guidelines, and resources to support their development and success in Taekwondo.