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How to get better at Taekwondo/Tae Kwon do(sparring)? Please answer- need as much answers as possible?

Hi guys, i'm 14 and only a brown belt but my goal is to go to team trials (olympic tryouts) by the next 3 years, hopefully soon. Please dont say practice, practice, practice, because ive already passed that part and now i need to know what exactly do u do? all i got is a good Punching bag. My school is the best, i got olympic level fighters and really knowledgeable people. cardio workouts help u but i need some ideas like kinds of obsticals/ stuff i can do. whats the most crucial part of sparring (speed/power/... etc?) and how to increse speed/power/. which kick is usually the most effective/best to use?just give me any bit of comment/ knowledge u can- i need as much help as i can, tks a lot!!

NO you do not practice your blocks nor do you go forward at all times without backing up (your kidding right).

Question: Why do you have a brown belt. There is no brown belt in Tae Kwon Do (white, yellow, green, blue, red and black).

I am not trying to put your school or instructor down, but believe me your school is not the best in this sport. In order to become a National level athlete, you have to train with national level athletes. Your school can only take you so far. There are only 2 schools in the US that can produce consecutive top athletes at that level. These schools are strictly Olympic style fighting and practice nothing but that. Your belt does not matter because you wont use your uniform. You will only need your uniform for tournaments so leave it at home. Post what city and state you are from and I will tell you if you are close to any of these schools. I trained in one of these schools for a few years and I am friends with some of the current US National and Collegiate athletes/ coaches.

Good luck.