OP, to give you some background in TKD. Taekwondo is essentially just a blanket term. When it was named such in the 50's, the name was agreed upon by the 9 kwans, 9 schools teaching different things with different backgrounds. From there, Martial Arts schools in Korea started calling themselves TKD based of their lineage, where their style originates. I.E we call our Moo Duk Kwan Taekwondo, but we are essentially Tang Soo Do. Then, later on 2 Men created 2 different Major organizations knwon as the World Taekwondo Federation, and the International Taekwondo Federation. The WTF, is Sport TKD. They oversee National and Olympic Competitions and while schools till teach Self-Defense and Forms, their emphasis is sparring within the rules set by the WTF. Just do a quick google search of "Aaron Cook Matches" and you'll see a tiny portion of what their about, he was at one time and may still be, considered the best in the world in WTF Taekwondo. ITF is marketed as more Tradition and Self Defense focused while still having frequent competitions. Their sparring is radically different and looks very much like the karate/kickboxing tournaments from the days of Superfoot Wallace.
Theres also a 3rd group which is simply considered "traditional." These are minor organizations such as ours (The USTW), and associations under specific grandmasters. Although theyre considered traditional, they vary. Our focus is Self-Defense and Self-Improvement. While our rules are kinda like ITF's for tournament sparring, we only go to about 2 tournaments a year (Politics amongst the Korean Grandmasters are a factor here as well), and our classes regularly consist of Forms, Free Sparring, One Step/ 3 Step Sparring, and General Self-Defense. Curriculums in this 3rd group will vary greatly based on the background of the Grandmaster and instructors. Many of our Instructors are ex-military, so we learn some military techniques and get input from that background. We also teach many basic Hapkido, Judo, and Aikido techniques so have have some grappling/throwing experience and understand how to chain techs like a trip into an arm bar on the ground. I have Wrestling and some BJJ experience, so should I open a school, I can and will teach that.
Class structure can also very greatly. We pride ourselves in being a militaristic association, meaning discipline and chain of command are 2 of the most important things you learn early on. It doesnt sound important, but a lack of these two things tends to be a major sign of a McDojo.
Finally, it's very difficult for any of us to give you an strong advice becuase we have no idea of your style, association, or how your techniques are done. Some general tips:
1. If you have a space, hang a tennis ball up at about head level. Set a daily limit and practice each kick that many times on each leg. This will build muscle and accuracy.
2. Get something solid to kick. A heavy bag is one of the best tools you can get. But if you cant hang one for whatever reason, a standing bag works too. Just understand a standing bag isnt for power, but for speed/cardio.
3. Practice each of your forms 3 times a day! Dont underestimate how much this will help your athleticism.
4. Practice your stances! Get a times, get in a proper (as taught by your school), deep stance and hold it for 2 minutes on each side. As you get stronger just increase the time.
5. STRETCH EVERY NIGHT. No excuses.
6. Finally, don't give up! The mark of a fighter, regardless of style or competitive setting, is his or her indomitable spirit.
Edit: One more quick word of advice, make sure when you're learning your forms you're also learning exactly what the move is or could be. If you don't know what the move is, how can you learn it's application? Without the understanding of the move and its applications, the form is little more than a choreographed dance number. Great for exercise, you'll get some discipline, but they wont help you in SD.
