Stretching and body conditioning exercises (mohm puhl gi) condition the total body. They create smooth, flexible and strong muscles externally and condition internal organs as well. This can be especially beneficial for injured people or people with back problems. In fact, physicians have recommended Kuk Sool as part of a rehabilitation program.

Breathing exercises (ki cho jah ki) increase oxygen flow to the lungs, heart and mind, which bolster an individual’s alertness and mental outlook. Moreover, breathing control exercises, such as ki cho jah ki, provide an opportunity for students to clear their minds that will improve their ability to focus and concentrate. These exercises also tone and strengthen internal organs. According to Korean tradition, those who develop their "Ki" (internal power) through breathing exercises have long and healthful lives.

Basic hand techniques (soo gi) and Basic kicking techniques (johk sool) condition and strengthen the upper and lower body, respectively. By executing hand strikes and kicks repeatedly, students acquire increased stamina and the balance and coordination needed to strike with precision, fluidity and power.

Falling techniques (nahk bub) , after becoming proficient, allow a person to fall without getting hurt. Another benefit is body conditioning: practicing falling techniques strengthens internal organs and tones connective tissues such as tendons and ligaments; with repeated practice, the body becomes "tighter" and better-able to withstand the effects of falling. Each individual is allowed to progress at his or her own pace according to his or her abilities.

Forms practice (hyung) combines basic hand and kicking techniques in a pattern of "connected moves." This provides the foundation of a student´s martial arts training: timing, balance, speed, coordination, and control -- all are invaluable to the martial artist. The practiced Kuk Sool student trains to move as elegantly and effortlessly as flowing water. The five principles of forms are:

• Eyes: bright and clear
• Mind: calm and focused
• Body: soft (low, stable, supple and relaxed)
• Feet: slow and precise
• Hands: fast and controlled

Joint-locking techniques allow a weaker person to overcome a much stronger adversary by reversing the power of the stronger. Using these techniques with balance and speed, a student can joint-lock, throw, control and/or redirect an opponent. When performed properly, these techniques use the weakness of your opponent¹s joints and vital points against him or her.

Weapon training perfects the balance between body and weapon. With assiduous practice, weapon training is as beneficial to the mind as to the body. It demands concentration and self-control to avoid injury; also, it aids physical conditioning from performing the task.

Specialized training introduces students to higher-level techniques, pressure-point training, and advanced hand strikes and kicks. Also, sparring training is offered by proficient instructors (sparring gear is mandatory). In addition, specific instruction is given on how current training can be useful in women’s self-defense and street fighting situations.

Mental training is evidenced throughout Kuk Sool training, whether in meditation, forms practice, weapons training, etc. In addition, mental training is the basis of student conduct. Students are expected to display a high level of respect, self-control, and discipline during each class. In Kuk Sool, mental training is crucial: the body is not strong without a strong mind. In conclusion, Kuk Sool training influences students in a powerful way: it acknowledges the "whole" student - not only the physical being -- but equally important -- the mental being. In this way, martial arts are different from other sports because most sports concentrate entirely on physical conditioning. From Kuk Sool training, a person can expect to be physically stronger, more flexible and healthier overall. In addition, a person can expect, from mental training, to exhibit more self-control and self-discipline that account for a calmer disposition. Since Kuk Sool incorporates both physical and mental training, the "whole" student - body, mind and spirit is strengthened. As a result, a person attains harmony, good health, and mental well-being.