Black Belts
Everything Kickstart black belts need, all in one place.
Dan / Poom Testing
Everything for your Dan or Poom test: the testing timeline, study guide, self defence techniques and the physical test.
See Testing Info
Testing Timeline
Minimum time before testing for each level.
White→1st
Earning your 1st Dan3 to 5 years
1st→2nd
Testing for 2nd Dan1 year
2nd→3rd
Testing for 3rd Dan2 years
3rd→4th
Testing for 4th Dan3 years
4th→5th
Testing for 5th Dan4 years
5th→6th
Testing for 6th Dan5 years
From 1st Dan, reaching 6th Dan takes at least 15 years.
Physical Test
Tap the Dan you are testing for. Reps increase by rank.
1st Dan Physical TestTap to open
Cardio Warm-UpGrand Avenue Park · minimum 5K
StrengthAt the club
Push-ups10 × 10
Sit-ups10 × 10
Back raises10 × 10
Side crane10 × 10
Squats10 × 10
Burpees10 × 10
Calf raises (left & right)100
In-outs10 × 10 sec
Endurance
Middle punches100
Front snap kicks100 per leg
Roundhouse kicks100 per leg
Wall Holds
Side kick hold1 min
Plank2 min
Wall sit1 min
Speed Rhythm
Singles1 min
Double-double1 min
2nd Dan Physical TestTap to open
Cardio Warm-UpGrand Avenue Park · minimum 5K
StrengthAt the club
Push-ups10 × 12
Sit-ups10 × 12
Back raises10 × 12
Side crane10 × 12
Squats10 × 12
Burpees10 × 12
Calf raises (left & right)110
In-outs11 × 10 sec
Endurance
Middle punches120
Front snap kicks110 per leg
Roundhouse kicks110 per leg
Wall Holds
Side kick hold1.5 min
Plank2.5 min
Wall sit2 min
Speed Rhythm
Singles1.5 min
Double-double1.5 min
3rd Dan Physical TestTap to open
Cardio Warm-UpGrand Avenue Park · minimum 5K
StrengthAt the club
Push-ups10 × 13
Sit-ups10 × 13
Back raises10 × 13
Side crane10 × 13
Squats10 × 13
Burpees10 × 13
Calf raises (left & right)120
In-outs12 × 10 sec
Endurance
Middle punches150
Front snap kicks120 per leg
Roundhouse kicks120 per leg
Wall Holds
Side kick hold2 min
Plank3 min
Wall sit2.5 min
Speed Rhythm
Singles2 min
Double-double2 min
4th Dan Physical TestTap to open
Cardio Warm-UpGrand Avenue Park · minimum 5K
StrengthAt the club
Push-ups10 × 14
Sit-ups10 × 14
Back raises10 × 14
Side crane10 × 14
Squats10 × 14
Burpees10 × 14
Calf raises (left & right)120
In-outs13 × 10 sec
Endurance
Middle punches170
Front snap kicks130 per leg
Roundhouse kicks130 per leg
Wall Holds
Side kick hold2.5 min
Plank3.5 min
Wall sit3 min
Speed Rhythm
Singles2.5 min
Double-double2.5 min
5th Dan Physical TestTap to open
Cardio Warm-UpGrand Avenue Park · minimum 5K
StrengthAt the club
Push-ups10 × 15
Sit-ups10 × 15
Back raises10 × 15
Side crane10 × 15
Squats10 × 15
Burpees10 × 15
Calf raises (left & right)130
In-outs14 × 10 sec
Endurance
Middle punches200
Front snap kicks140 per leg
Roundhouse kicks140 per leg
Wall Holds
Side kick hold3 min
Plank4 min
Wall sit3.5 min
Speed Rhythm
Singles3 min
Double-double3 min
Printable sheet: Study Guide > Physical A and Physical B.
Black Belt Poomsae
Official step-by-step Kukkiwon videos for every black belt Poomsae.
See the Poomsae Videos
Official videos from Kukkiwon (World Taekwondo Headquarters).
Koryo 고려
1st Dan/Poom Poomsae
Keumgang 금강
2nd Dan/Poom Poomsae
Taebaek 태백
3rd Dan/Poom Poomsae
Pyongwon 평원
4th Dan Poomsae
Chonkwon 천권
7th Dan Poomsae
Black Belt Curriculum
Requirements for every level, 1st Dan to 5th Dan. Tap the level you are testing for.
Open Curriculum
Instructor Manual
The Kickstart Instructor Manual, ready to download in its own course in the Member App.
Get the Manual
Merchandise
Request Adidas black belt uniforms and poomsae uniforms.
See Merchandise
Sign in with your Member App email and password. In the Spark Member app, tap Curriculum.
