2. I have been training in taekwondo (ITF) for 4 years now and I still drop my guard on my face leaving me open to many hurtful kicks and punches, my instructror and seniors all tell me to correct my habit and have given me many training tips but none seem to work. Can you help? Matthew - Great Britain -

... Thank you for your question which may require more than one answer, some of them probably were already instructed to by your teacher.

... 1) Taekwondo has a very good define repertoire of stances and techniques, including the guard, but the actual tendency and influence from its sportive and tournament modality, works in detriment to acquire a useful and versatile guard. However, beyond that perspective, you can start improving it while you keep your arm elevated during the rest of the practices that doesn't involve sparring. Raise the elbows until they are level with your shoulder and the fists higher than head. You will notice that your shoulders will work extra but the effort worth it. The idea is that when you train with our arms at that height, once they get "tired" they will drop to the needed level, but if you train at the "regular" (actual) height, once "tired" they will be very low and lack of the face protection. We are referring to "tired" no just physically but also mentally (which can be even present before the sparring begin). As a illustrated note, many boxers touch their noses with the thumbs (gesture that very frequently is comically imitated), it is an old resource to help them to "remember" their guards up. Keep it in mind.

... 2) Focus in your hand techniques while doing pre-sparring with a partner that can help you training with a slow speed until you "gain" your confidence and correct your guard.

... 3) With an experience partner, starting at slow speed and with good control to avoid injuries, focus on your upper defenses while he/she applies techniques to your head. Once you fell comfortable with your results, progressively increase the speed, number of combinations and continuity. Later add your counterattacks (with equal speed, control, and increments).

... 4) A simple solo exercise:
... Here are some suggestions.
... In a standing position (with your feet as if you are assuming your guard), with your hands and arms relaxed and down beside your body, raise them quickly to your "regular" guard (exhale the air fast - tightening the abdominal muscles) and immediately and very quickly elevate them to a level higher than the head (exhaling an extra bit more), finishing with a very slow drop of the arms to the start position (breathe in and out normally and relax).
... Variations:
... - same dynamic but with a single hand
... - same dynamic but alternating sides
... - same for one hand and just before one hand drops, bring the other up as fast as you can, continue descending both arms very slowly.
... Do 1 series of 10 repetitions at the beginning for 2 weeks and after continue with 2 series of 15 repetitions each.
... Once you feel that you are breathing comfortably and have good control of the speed and height of your arms positions, you can do the same exercise with a more loose rhythm and foot work mobility (little steps too) while you are covering the floor as if you were sparring with somebody (not quite shadow boxing but fun anyway).

... 5) Improve your footwork for better control of your distance with your partner, as well as the head and torso mobility from the waist. This will "save" your head from your opponent's attacks and will give you more time to "rearrange" your guard.

... Be sure that you keep your eyes open in a natural way, enjoy your training, accept this time to improve and better yourself no matter how long it takes (when you least expect positive results they will sometimes make their appearance), and have fun.