FAQ

Do we hit hard in ITF sparring?

In training, sparring is primarily light, controlled contact. The goal is to develop skill, not to injure your partner. Speed can be high — but power is controlled.

Why do we do step sparring first?

Step sparring teaches the foundations: distance, stepping, balance, and control. Without those, free sparring becomes panic, collisions, and sloppy habits.

What if I’m afraid of sparring?

That’s normal. Fear usually comes from uncertainty: not knowing distance, not trusting control, or not understanding the rules. The solution is progression: slow, structured rounds that build confidence.

• Start with step sparring at low speed.
• Use semi-free rounds with limited techniques.
• Increase speed only when you can stop instantly.

Is sparring required for grading?

Requirements vary by organization and school, but in general sparring is part of ITF training progression. The expectation is not “fight hard.” The expectation is control, composure, and correct fundamentals.

What gear do I need?

Gear varies by school and age group, but common items include: mouth guard, hand/foot protection, and sometimes head/chest protection. Gear supports safety — it does not replace control.

How do I stop getting hit so much?

Most people get hit for the same three reasons:

• Distance: you stay in range too long.
• Timing: you move at the wrong moment.
• Guard: your hands drop after attacking.

The simplest fix: score and leave.

Why do instructors stop rounds so often?

Because learning happens at the edge of control — not beyond it. Stopping a round early prevents bad habits and prevents injuries. It’s not punishment; it’s coaching.

What should I focus on as a beginner?

• Stop command: stop instantly every time.
• Feet: clean steps, no crossing, no stumbling.
• Posture: upright, hips under you.
• Guard: hands return after every technique.
• Exit: don’t stay in range admiring your work.

How often should I spar?

For most students, 1–2 focused sparring blocks per week is plenty. Quality matters more than volume. Too much sparring without structure creates sloppy habits and overuse injuries.

Common mistakes (and the simplest fixes)

Mistake: Chasing

• Looks like: you run forward after a miss and get countered.
• Fix: score-and-exit rule — hit, leave, reset.

Mistake: Backing straight up forever

• Looks like: you retreat until you’re trapped.
• Fix: angle out after 2 back steps (pivot or side-step).

Mistake: Leaning for range

• Looks like: head/chest drift forward to “reach.”
• Fix: move with your feet — no-lean rule rounds.

Mistake: Hands drop after attacking

• Looks like: you score (or miss) and immediately get hit.
• Fix: guard reset rule — hands back before moving again.

Mistake: Wild flurries

• Looks like: lots of motion, little control.
• Fix: two-technique maximum, then exit.

Mistake: Panic stepping

• Looks like: hopping backward, turning away, stumbling.
• Fix: slow down; return to semi-free with limited tools.

Mistake: Over-contact

• Looks like: partner flinches or gets shocked by impact.
• Fix: reduce intensity; emphasize speed with light touch.

Mistake: Retaliation / ego escalation

• Looks like: you hit harder after being hit.
• Fix: stop immediately; reset; intensity reduction or removal from round.

Quick self-coaching checklist (before every round)

• Hands up.
• Posture tall.
• No leaning.
• Score and leave.
• Angle out.
• Stop means stop.

Helpful links

• Core Skills: Distance, Timing, Angles
• Drills Library
• Testing & Standards
• Safety & Control Gates

Next

Ready to train with structure? Start with Sparring Drills or review Semi-Free Sparring.