Grading, Grading, Grading

The year is coming to an end and I am trying to finish all the grading before the year end. The will be a few more grading to go for all classes. There's going to be one grading this saturday follow by another middle of next month and the final one on the last day of class. So meanwhile, I will be busy preparing them for these grading.

Grading Venue

All this while Sunway Lagoon Club has been playing host for the ceentralized grading everytime due to the most number of students from the club are involve in the grading and also the generousity of the club's management. However, this time around the management has change their mind in providing the venue for the grading as they feel the number of students training at the club are not so great as to some complaints by the members who do not get to use the hall.

The club is not able to provide the hall for the grading and give us an alternative venue which is the function room that is smaller than the hall. My inspection of the room tells me that only those who are involve are to be in the room while those who are waiting have to be outside the room. Also, I was told that the management wanted to charge us. Anyway, I shall be at the club to negotiate this as I have been supporting the club in their activities by sponsoring monetary and material requested by them. The club have to show their support to their activities they are offering.

The worst scenario is that we'll be using my training hall for the grading which of course will be even much smaller. This I feel will reflect badly to the club. If they do not care about this then there is nothing much I can do about it.

Grading

On the 15 November will be the last centralized grading of the year and up to today, my students preparation is going well. Majority of them are around 80% ready for the grading while there are a few who still need to have more training. We have been doing free sparring more this time around as I have prepare their poomsae much earlier. However, for these two weeks we will be doing trial grading, having them to perform every components required for the grading and asess them from there.

The selection will be done this week and the grading will be on next week. We hope that the students do their own training and make our life a bit easier. We only can tell if they do practice and train this week.

One More Week

Next week will be the MAP competition and up to today, we still having some issues with the school on the program. The classes today had been cancelled as the students were away for a school trip and we were not informed about it. The competition is next week and there are certain things that we a=have yet to finalized with the students. With the situation now, we just have to do with it and deal with it.

Sparring in the Office

Currently, the taekwondo scenario in Malaysia has becoming more like a soap opera where power struggle is taking place as to which organization has the legal right to be the national association. There are infighting between the administrators that the athletes and the sport have suffered as the repercussion. This scenario has been taking place for the past 4 years and up to now, thing is unlikely to be resolved anytime soon.

From what I understand is that the clubs want to have voting rights which in my humble opinion what give them the right to vote? They are just clubs and they do not belong in the national structure. The national association is made up of states just like the country. It does not made up from the cities or towns which equivalent to the clubs. They decision makers need to understand this. Look at the big picture, where do clubs belong in the national structure? Once this can be answered then the problem can be resolved, otherwise, it will go on and on.

This 'drama' has to be solved ASAP before the sport or the art take a further dive into oblivion.

World Championship

The World Taekwondo Championship 2009 come and gone and once again our Malaysia's athletes came back empty-handed. Our best achievement thus far in the world championship since its inception is only a bronze medal.

In Malaysia, Taekwondo is the most widely practice martial art in the country and yet we are unable to produce a world champion while in wushu, we managed to have a couple of world champion although it is not widely available in Malaysia.

My question is why? Where does it go wrong? Are we clouded by arrogance of merely being the most popular martial art sports in the country or are we just incapable in producing a world champion?

Injury

Last friday I took one of my students to see a doctor as he had somehow injured his wrist. From the inital diagnosis, it is suspected that he had a torn ligament. However, the injury was not from taekwondo training but from his own gym training. According to him that the injury was already quite sometimes and it has not been showing any improvement hence I took him to see a sports physician. Anyhow, he had been given some anti-inflammation drugs, cream and bandage to immobilize his wrist movement and we'll wait and see how it turns out.

Current Training Program

The final grading of the year is coming and our training now is focusing on preparing the students for the grading. The junior and black belt grading will be held on the same date, one being in the morning and the other in ther afternoon.

I have started coaching them their poomsae early and they are progressing well and now we have more time to work on other components such as their kicks, hansinsol and kyorugi.

As for the balck belt, currently we are working a lot on their kyukpa or breaking techniques. Not only they have to break the board, it has to be in a proper sequence. The rationale is that if they are confronted in a situation, they have to find the best and fastest way to bring their assailants down. So last week we started working on the formation and sequence of the movements.

We will continue to work on all these before going into a trial grading in another month time.

How?

Yesterday class was really calm. Everybody was training well yesterday except a few outcasts who did not put theri heart into training. They might as well don't train at all. What's the point of them attending classes if they are not interested in training itself? At the end of the day, it is them who will end up at the losing side.

However, it is also a challenge for me to get them to be interested in training. I have to figure out a way or a method to get them to 'bring' their heart into training. This is the real challenge. To motivate them, entice them, interest them and to get them to train.

How do I do that???

Destruction

Destruction or breaking board is part of the Black Belt Grading procedures. One needs to perform destruction in order to be able to pass. However, the breaking board is different for every level of black belt grading. For those just sitting for their 1st Poom or 1st Dan, they have to break one with hand technique and one with leg technique. Those sitting for their 2nd Poom or 2nd Dan, they have to perform one hand technique and two leg techniques using both legs. While for those sitting for 3rd Poom or 3rd Dan and above, they have to perform two hand techniques using both hand and two leg techniques using both legs.

Another factor is the thickness of the board. It will be depends on the age, grade, gender and body size. The thinnest board will be half an inch and the thickest will 2 inches. There would not be any thicker than 2 inches as the holders are only able hold up to that thick.

The purpose of detruction is a test of power and speed of the students in executing the hand and the leg techniques. It is an indication of the ability of the students to be able to hit with speed and power to their assailants if the situation require them to. They have to be able to bring them down with one hit or the most 3 hits. Anything more than that show that the students are not yet achieve the level of a black belt.

Therefore, training for detruction require another method of coaching.

Grading

There was a mini grading today at One Utama which comprised only four students. They were the ones that had missed the last grading due to their unpreparedness. This time around, they suppose to be better prepared but circumstances such as stage fright, nervousness and anxiety had somehow affected their performance except one.

Nevertheless, their performance today had somewhat better than the previous grading. I was not really happy and satisfied with their performance as I know that they can do better but they are still very young and their training group is young too. Therefore, I can't really have high expectation. However, just drill them harder for the next grading at the end of the year.

Coaching Poomsae

Poomsae is one unique component in Taekwondo. It actually comes with many names. Of course the actual name is Poomsae, but there are countries that called in form or pattern. Anyway, in coaching poomsae it is important that the students have established a good foundation in their basic techniques such as the punches and blocks as Poomsae movements are made out from basic techniques. With a sound basic then the student will be able to perform the poomsae nicely.

However, there is techniques to be comply by the students to enable them to perform the poomsae beautifully. As the execution of the techniques require speed and power. These speed and power of the execution come from the waist power or in a more scientific term, the core strength. With a strong core, one can generate force from the core to the extremities. This way, the techniques can be executed with speed and power.

Therefore, in coaching poomsae, one needs to work from the fundamental techniques. Start with coaching the proper basic techniques and movements. Then develop their core strength. Then coach them to combine the core strength with the execution of the techniques. Once this is achieve, then the students wiil be abkle to perform the poomsae beautifully. This of course that the students already know their poomsae.

Mini Grading

There will a small scale grading at the One Utama class for those who had missed the grading due to their un-readiness during the last grading. As this class involve children at a young age, many of them are only able to learn at their own pace. Some individuals are able to pick up faster, while some learn at a slower pace. They take slighly longer time to learn.

Therefore, grading for the class at One Utama cannot be fixed for all as the children there are much younger and they all learn at different pace. There will be some individuals who are able to take the gradieng earlier while some are only able to do it later. It's all individualized.

However, the mini grading normally involve a smaller number of participants compare to the major one. This grading also motivate the kids to train harder rather than get upset to be left behind.

2nd International Symposium for Taekwondo Studies

I am actually more interested in the The 2nd International Symposium for Taekwondo Studies that will be held in Copenhagen, Denmark as there will be latest information in scientific aspects and new coaching idea available. The scientific aspect will include the physiology, biomechanic, psychology and rehabilitation. There will be presentation on taekwondo pedagogy and philosophy. It will be interesting to be able to find out new information around the world in Taekwondo. Once again, due to financial constraint, I am unable to go. furthermore, it'll be in Europe and the cost is much higher than in Philippine. Hopefully, I can make it for the 3rd Symposium.

Static Stretching

Static stretching is one of the stretching exercises to improve flexibility or the range of motion and in Taekwondo, it is especially important as flexibility is one of the most important components in kicking. Without good flexibility one is not able to perform high kicks and in free-sparring or kyorugi, kicking to the head will enable the exponent to score high point compare with kicking to the body.

However, there are many other type of stretching to improve flexibility such as PNF, dynamic stretching, isometric stretching etc. It is important to know and understand the timing to perform each type of stretching exercises. Dynamic stretching is to be performed at the beginning of the training session. Static stretching is to be performed either at the end of the training session or a training session by itself.

Competition

There will be an Invitational Taekwondo Championship at the end of the year specifically 5 & 6 December 2009 at the Kuala Kudu Bharu Selangor. The competition is organized by the Hulu Selangor Taekwondo Association. The competition will have sparring and poomsae and open for 10 years old and above. The category is divided into 10-12, 13-15, 16-18 and above 18 years old.

I need to start to prepare a team now as time is not on my side with the festive season around the corner, grading and school examinations there is not much time left for training. I need to plan and prepare a training program for the athletes during the Hari Raya break and to start training once they return.

On top of that, I also need to prepare for budget and transportation to send a team there.

Let see how many athletes that are ready to participate in this competition.

Today...

Today, we continue with poomsae training but we work more poomsae today than last week. We started with the fundamental conditioning of knee raising etc. Then follow by front kick over seated partner's arm and side kick with assistance for height.

We also work on destruction techniques for hand and leg to prepare them early for the black belt grading in November.

Today's poomsae was performed by number and own time. There'll be no lesson next week for the Hari Raya and when lesson resume, training will continue with the rest of the poomsae and more on destruction training.

International Referee

There will an International Referee (IR) Seminar being conducted in the South East Asia region, specifically Manila, Philippine. This can be consider the nearest and probably the cheapest IR seminar being held due to the low cost of living in Philippine. However, the timing that it is being held is not right as I am currently undergoing house renovation. I am running low on the budget. Also the cost of the seminar is USD$300 and inclusive of air ticket, accommodation and boarding, that will come out to considerably big amount.

To think deeper, what can I do with the IR status if I am not really interested in becoming a referee? I am more of a coach than an official. If you can't coach, then it's better for you to officiate... No Offence..

Professional Development

Taekwondo coach, like every other coach need to read to upgrade themselves. One has to take time everyday for professional development. Reading not restrict to only taekwondo material but also other topics or subjects that related to it. Reading material are not restricted to books only, internet is another source but one needs to be aware of the information being posted on the internet cos not everything on the internet is accurate.

There ae many new information out there that can help the coaches to improve themselves and upgrade their knowledge. Otherwise they will be left behind and be obsolete. Professional development can help the coaches to be keep tab on the new training and coaching information that can help the athletes to improve. When the coach improve, the athletes can also benefit from it.

Poomsae Training

Today session was in preparation for poomsae training. It started with the "old - school" fundamental training, with
knee raising 40 x 3
lateral leg raising, backward raising, front leg crossover 20 per leg x 3
waist twisting 40 x 3
followed by
full-squat front kick, rotational push up and sit-up. 10 x 3

Then continue with passive stretching with partner. Straight leg with back fully lean against the wall and partner push the leg up 10 count x 3 ht
Side way of abductor stretch of 10 count x 3 ht
front kick over seated partner arm of 10, 8 and 6 each leg
double side kick knee and head of 6 x 3 sets

Later poomsae training begin with Taegeuk 1 with focus on the movement and execution. After that specific poomsae will be taught for specific level and koryo is done by all the black belt. The focus of the poomsae was on the execution and movement of thetechniques utilizing the waist power or core strength.

Next week poomsae training will be doing the same exercises with more poomsae. Focus will still be on the execution of the techniques.

Post Holiday Training

Lesson will be back to normal after a week of holiday. The physical conditioning will be reduced to make way for more skill and techniques training in preparation for grading in November for both senior and junior belt.

Training now will focus on poomsae and destruction with a bit or combination kicks. Probably will have some free-sparring for the weekend classes. This serve as an evaluation of the skill training that have been done for the pass several months. Now is more to application.

On the physical conditioning, work will be done on the flexibility and core training with maintenance of muscular strength and endurance.

The poomsae will be conducted in accordance with the new changes by the Kukkiwon.

Off Day Revisited

My off days during the weekend were most unproductive as most of the time was spent at home being a couch patato. As normally my weekend is being occupied with classes, so having off days during that time really total rest for me. This is not healthy as being a coach, I should have used the time more productively. Maybe doing some training or having a class or two would be a better option.

Probably next time, I should have a training session with selected students. Something to ponder...

Off Day

There will no lessons this weekend for our country independence day holidays which coincide with the school term break. It'll be a long weekend so many parents will take this opportunity to take their children for holiday.

If I to have lesson, there's a big possibility that many people will not turn up, so it's on good to give them a break. I too need a break after a hectic schedule for the past months.

After the break, it's back to training for the grading in November for many. The training program will be more on poomsae.

My Training So Far

After starting training for 6 weeks now, I already feel the effect of the training program. I feel much fitter and leaner. The training program is mainly on the work capacity combining interval training with strength training program. It is a total body functional training program. Now I am able to move more without feeling tired.

Next in the program is to work on my core specifically my back. I'm losing core strength and endurance. Although I can move better but I can feel the repurcussion of the movement the next day with back pain 'visiting' very often now.

I'll continue with my current program, supplement with core training and eventually with taekwondo training.

World Poomsae Champion

Today I have the privilege to have The World Poomsae Team Champion to join in my class for training. They are currently here for vacation and they saw my class and enquire to join my calss for training. So today they came for the lesson and as we are working on sparring techniques which is not suitable for them. They told me that they only train poomsae. However, we shared a lot of knowledge and I really gained from our conversation.

I've learned a lot about the new poomsae techniques and movements. They also provide an eye-opener for my students which is good in the long run. Luckily, we were not too bad ourselves.

It was a good experience and hope they can join us for training again after the Merdeka break. There are a lot of thing that I want to learn from them.

MSSS Matches

The competition was for the students to represent their repective districts in the state of Selangor and every medal winners are eligible to participate. Overall, in the competition there were some good fight and some below par performances. Many of the students were very experience competition sparring as they undergo specifically competition training. They have the speed and agility with good footwork. It was interesting to watch them move. Not much to see form the technical aspects as they were all the same. It was the experience that really separate them. With enough experience, they know how to move, when to move.. It was a point taken and I'll continue with my drawing board.

MSSS

Yesterday I was at the MSSS taekwondo championship coach my atudents and at the same time observe the competition. My sudents did not win but I was not disappointed with them. In fact, I blamed myself for not having enought training with them prior to the competition. It was the biggest stage of competition that they ever been to and I did not put enough effort to prepare them for it. Knowing very well that their inexperience will be a disadvantage to them. Anyway, this served as a very good experience and eventually they mature from there. As for me, I need to get back to the drawing board and start planning for next competition which in another 2 - 3 months away. This time, I;ll make sure they have enough training and exposure.

Sparring Training

Last weekend, we have been working on sparring with the junior working on the basic movements in sparring such as attacking and counter-attack movements. I want them to work on their movement first before techniques. This way, when techniques are taught to them then it can be incoporated into the movement easily.

Wheareas the senior, we worked on speed. The challenge of speed between the attacker and the defender. The skill is kinda fixed but they have to have the speed to execute the techniques. The training was very interesting as both were trying to get the best out of each other. I would love to work more on this in order for them to get used to the feeling of sparring situation. At the same time, this can help them to improve on their speed.

SEA Games Selection

Went to watch the SEA Games selection at the National Sports Council of Malaysia for Taekwondo. There number of participants are not more than 50 people for all the 11 categories that are open for selection. The fights were not that impressive although there were one or two good fights. The participants who were there for the selection did not seem to take it seriously with all of them sitting and waiting for their turn to fight. Even when it was their category turns to fight, the athletes did not do any warm up or getting ready for their fights. They just sat there and when it's their turn, they just go in and fight.

I do not understand the wholempurpose of this selection when the athletes showed no sense of urgency in it. The atmosphere was more like a training session than a selection. Were they interested in the selection or they just go there for the sake of going? Don't the know the needs of warming up and preparing for a fight?

Overall, I find this selection kind of meaningless if this is the way our athletes is behaving in preparation for competition. If they not interested then they better stay at home or find something better to do. I hope I do not see these athletes being selected to represent my country to be embarassed and humiliated.

Jade Hills Resort Club

Today is suppose to be the official opening of the Jade Hills Resort Clubs and I was requested to prepare a demo and some games for the visitors. Unfornately, there were not many visitors. The people came and gone without actually having a crowd. Therefore, there is no point of performing when there wasn't anyone around.

Not much of a promotion can be done without many visitors. Today being and school day for most of the school plus with the condition of the A, may contribute to the low number of turnouts.

However, I suggested to the person-in-charge to have another one to promote the club and the classes more and he came out with open day after the Hari Raya Puassa. Hopefully the next will be much better organized and we actually get to perform our demo.

My First Batch of Marketing Tools

Here are my brochure and poster which I designed on my own.

It took me few weeks to come out with the concept and took me less than 2 days to designed and complete them.

There's more to the brochure though.

Marketing Tools

I am not trying to sell anything, but in my 16 years of coaching experience I have not actually design a brochure, flyer or a poster before. Now I have to learn to design poster, flyer and also banner to market my lessons. It is a new challenge for me as I am more a techniacal person than an administrator.

I am actually struggling to design a brochure,flyer and banner to promote my lesson all at the same time. Luckily I had one poster done by my student that I can recycle. I need to get all these done before Saturday for the opening of the club. This is just so difficult....

All these brochure, flyer, poster and banner are the basic marketing tools to promote and to inform the people on our product and services. And as I do not have the background in business study, I am having difficulty here....

Anyway, by hook or by crook I have to get this done....

Private Class

I attended to a private class today on request by the parents. The purpose of this private class is to reinforce the kids what had been done in the class and also to attend to their shortcomings. In the private class more concentration can be given with the same amount of training time as only one or two kids will be attended at one time.

By having private class or private lesson the student can actually progress faster and learn better as they are no inteference from other students. Also more concentration and focus can be given to the student for him/her to learn the techniques properly.

However, not many parents are willing to have private lesson for their children due to the cost factor. Private lesson as it sound, it has to be exclusive where the student can have the full concentration by the coach instead of sharing with other students in the normal lesson. The time and effort of the coach should be valued as it is, hence the price of the private lesson.

Stretching

Today session ended with static passive stretching with the assistance from the partner to pull and to push them. It's been awhile since we did this and it seems that many had lost the flexibility. This also because I have been working more on the dynamic stretching than static stretching. The dynamic stretching at the beginning of the training session help them to execute their techniques, hwoever as in taekwondo their static stretching is equally important in improving their flexibility. Just remember that static stretching should be done at the end of a training session or static stretching can be a training session by itself.

More Sparring Techniques

Today we worked on more sparring techniques. Instead of just using the kicking pads, we worked on contact on the partners. We worked on attack with the back leg and counter with the back leg too. The attacker will have to try to hit the partner, and if miss, then the partner will land a kick to them. Here is where the speed training come into the picture. Both side will try to hit each other. Speed in attacking, speed in avoiding the kick and speed in counter attack.

At the later stage we worked on attacking with the front leg and counter with backthrust kick. It was more an introductory techniques than actual movements.

Today core training was sit-up with partner without locking each other's legs. Also we did a lower abs training with laeg raise and pushing the legs down without touching the floor.

What we trained today?

We work on their kicking speed and power control in their kicks and at the sametime we worked on the ability to take kicks with moderate force. THis is to train their ability to take kicks and the ability to kick with speed.

It is a new training regime for them, hence many of them are reluctant to hit their partner and some were scare to take the kicks. It is unstandable as not only it is a physical toughness training, it is also mental toughness training because only those that have a strong mind will have the courage to perform this kind of training.

Other than that, we also worked on some advanced 1-step sparring and self-defense techniques. The self-defense techniques are mainly graspling techniques to create some excitement in the training. The students enjoyed the training though as they practice the techniques non-stop.

Good practice today!!!

Grading at 1 U

The grading in 1 Utama went well today with the improved performance by the students. From my qualitative evaluation, their performance is much better than the previous grading. The students were very determined and more well-prepared for it. They put their effort in the grading. I was happy and proud with their performance.

All and all, it was a good performance by them. Good job everybody.

New Class Soon

Attended a meeting today at Kajang to talk about the opening of the club next weekend and the respective coach need to prepare something for it. Taekwondo is to prepare a demonstration and games to attract potential students to join the lesson.

I've already something in mind but one of the student pulled out from the show due to examination. Now I have to try to find a replacement or make to do with whatever I have in hand. We will start our first practice this Sunday and see hown it goes.

Another Grading

There will be another grading this Saturday at 1 Utama. At this moment we are having extra classes to work on their poomsae. The participants of this grading is of average age of 8 years old and they are able to do most of the things required for the grading but just lack of power in their execution. Also they tend to forget their poomsae quite often. These kids are the shortlisted ones and we'll see how many of them can actually make it for the grading by today.

Presentation at Monash University

Yesterday, I was invited as a guest speaker at the Monash University for their Occupational Health & Safety Week. I was to talk on Basic Self-Defense with a little bit of demonstration. It went quite well, given the fact that my presentation time was reduced to 20 minutes from the initial 45 minutes. I was the last speaker after two presentations from the Royal Malaysian Police on Crime Prevention and RakanCop and another presentation by a professor on the cause, effect and prevention of crime. All the speakers were later presented with a token of appreciation compliment of Monash University.

I was also given a booth to give out brochures on the self-defense tips and to promote self-defense course in Monash University (finger crossed). The audience enjoyed my presentation based on their response to me after my presentation or they just being nice. Anyway, that was a major presentation for me and I was nervous for the past few days preparing for it and now I'm glasd it's over and see where it gets me from here.

The short demo was presented with the assistance of Margaret. We did not rehearse the demo and it was a spontaneity movement of the techniques from her. She also help me to set up the booth there. Thanks Margaret for your help.

After the presentations, we were invited for lunch with the participants. It was Nasi Lemak for lunch, buffet style. Nice food to cap it off.

Now to prepare for the next show which is the opening of the Jade Hills Club next week. I'll be preparing a taekwondo demonstration and still thinking what to do. I need to think fast and first practice will be this Sunday afternoon.

My Birthday

Yesterday my students planned a birthday celebration for me. It was the one of the most memorable birthday celebration I ever had and I don't have many. It was fun and I thoroughly enjoyed every moment of it. Thank you guys. You guys are the best. Really appreciate it. With students like them, this will drive me to continue coaching taekwondo.

Current Training

The training now focuses on the development of shoulder muscles endurance and also speed and power. They are to perform hand tapping in the push-up postition and follow by speed punching, all high rep. Then we have one-leg squat with speed t.k. After that push-up tapping with alternate power punch and finally single-leg squat with power t.k.

The focus on skill is on b.t kick. Jumping b.t, counter b.t and also counter jumping b.t. As the b.t is the most powerful kick in taekwondo, it is only rational that they to master the kick. Overall, they work hard in the training session and hopefully they'll be more seriousness for the younger group of athletes.

Taekwondo Grading

The grading was held on the 26 July and I felt that my students had done alright in the grading. Some have done well and some can perform better. It is kinda understandable for them to not able to perform their best due to nervousness and 'stage fright', however, with enough training they should be able to overcome it.

Anyway, I was quite happy with the outcome and would like to congratulate my students. Now it's my time to rest for awhile before the next session.

Grading

There will a Junior or Colour belt Grading on this Sunday at the Sunway Lagoon Club at 9.00 am. This is a centralised grading where the students of other instructors will join in together to be graded by the examiners.

I have been preparing many of the colour belts for this grading and hopefully they are able to perform well. There are still a few which are yet to be finalised for this grading and let see how they perform this week for them to qualify for the grading.

Survived

Phew!!! I managed to survive through the day. Whole day of coaching can really take a toll out of you. Now is really pressing for time in preparing the students for the coming upgrading. So far the progress is positive and many should be able to make it by then. From my evaluation today, a lil fine-tuning will be enough.

Now is the time to rest and prepare for another long day tomorrow.

Training Effect

Today I begin to feel the effect of the training session. Body really feeling tired and I'm going to have a long day coaching today. I'm not sure how I going to manage it, furthermore no assistant to help me out today. I guess I have to be an 'Ironman' today to survive the day. Well, I have to brace myself for today....

Training Again

Today I've joined the training with my students again and feel great about my ability to adapt to the training. I thought that I will not be able to follow the training due to my long time lay off. However, I was able to do all the physical fitness training with the skill. I hope that I can continue to train with them without compromising my coaching.

Wednesday

Last Wedenesday, I joined my students/athletes for training and it's good to know that I still have it. I was able to keep up the pace of the training intensity and volume. However, I am lacking in the endurance components. More work have to be done on my endurance for taekwondo as although I was able to sustain, I need more time to recover and today I am starting to feel the effect of the training as I am having muscle soreness. The soreness is still bearable and hopefully it will not get worse. *Finger crossed*

One Utama Performance

Here is the highlight of the 1U performance

Posting Video

I'm actually new to this blogging business. It felt so easy at first when I just post words. Then I find it getting tedious when posting images which later had became easy too. Now I realised it's even more tedious to post video which I had been trying for the past 3 days.

It is just so difficult to post one simple video. The process of loading that video never seem to end. I'm not sure what went wrong.

Sunway Lagoon Club Taekwondo Team

The Sunway Lagoon Club Taekwondo Team had emerged as the overall champion in the Interclub Taekwondo Championship 2009. It is the second consecutive time that they won the overall title. The events that were being competed were team fitness, individual poomsae and free-sparring.

Although being overall champion but personally I feel more work have to be done on certain area in order for them to win it more convincingly the next time around. Their performance in the team fitness could be better if not for my mistake of overlooked one area. In the free-sparring, there are plenty of work to be done to improve on their techniques which are now being taken care of. I've learned from this and will make sure the same mistake do not repeat itself.

The individual poomsae event sprung a few surprises even for me with the majority of the total medal haul came from it. Of course, they or we must not be complacent from this and make sure to continue to work hard to achieve even greater feat in future.

The Sunway Lagoon Club Taekwondo Team

I have to start training

Today, after sometime I did some kicks just for the fun of it and also to know whether I'm still able to do it. It was a good feeling to know that I still have it and I can do the kicks better than before. On the down side is that I oid not have the fitnese to last. After performing some kicks I was tired out. Although I do some fitness training, however, it did not really help. Now I have to supplement my fitness training together with skill training. I might need to increase my training intensity or changing the fitness program. Otherwise, I might lose it..

As a coach, not only you have to be able to to coach well but also to perform the techniques well because in taekwondo, many time the techniques are best learned through visual. When the practitioners are able to see the proper execution of the techniques, only then they are able to perform them accordingly. If a coach is not able to perform the techniques well, then the same will happen to the practitioners.

I've already have something in my mind on my training program. Now is the time to execute it and we'll see how I do after a few weeks.

Grading Preparation

The sessions now are focus on the upcoming grading next month. In the grading preparation work, we working on the poomsae, 1-step sparring and also combination kicks. This week I can see the preparation in on track as they are able to perform their poomsae and the other components. More work will be done on the grading specific syllabus for the next few weeks to well-prepared them for the grading.

ala MMA Style

Yesterday advanced class we work on advanced skills ala MMA. Taekwondo emphasis a lot on kicking techniques so in this class we use this class as an opportunity to work on hand techniques especially punches. We worked on jabs and reverse punch, also knee and elbow. Then we revised on single-leg takedown and ankle lock.

As it is an advanced class, we would work on different techniques other than the typical taekwondo skills. We do not want to be left behind and although we might not knwo the full grappling technique , having some basic knowledge is better than none. Just see how much we can advanced further as we go along...

Counter-Attack

Currently I'm working on the counter-attack techniques. It is not so much on the kick cos everybody know how to kick back when kick at. I'm concentrate more on the movements. For basic movement, I am working on linear movement. Just moving back in the straight line. The challenge here is the how they moved, how much to move and the timing.

For the benefits of speed, the sliding back movement is the best and to move just to avoid the kick and finally when you can see your opponent initiating the kick. Do not wait until your opponent start to kick, it'll be too late.

Another option of the movement is to step the front foot back to avoid the kick. On top of stepping back, one has to slide back too if still unable to avoid the kick fully. This requires explosive speed and reaction.

As I've said, it is still at the basic level, so the kickcs or specifically the counter kick is only turning kick. When the opponent attacked, slide back and counter-attack with back leg turning kick or stepping back and kick using the same leg. All these depending on the movement of the attacks.

This kind of training is like challenging each other speed capabilities which in Taekwondo, it is one of the most important components in order to win.

Coaching Pre-Schoolers

This is my third year coaching classes with all pre-schoolers in a class. I had experience coaching pre-schoolers but they trained together with other primary school children. Coaching a class with entire pre-schoolers is a totally different experience.

Pre-schoolers are the one in the age-category of between 3 to 6 years old. They either already begin to attend a child care centre or kindergarten or just stay home. This is the most challenging age-group to coach as they have a limited vocabulary and tend to be afraid around strangers. At times you might get those who are overly active and also there are those who are very quiet. Those overly-active ones will be everywhere while the quiet ones do not talk to you, hence you won't know what they want.

One way to breakthrough to them is to get them be comfortable with you. You have to speak their language meaning on the topics that they can relate to like cartoons' character etc. Once they are comfortable with you, then it is easier to to communicate.

They have to know that they are here to learn something and not just to play. They have to understand that they are in a class with their peers and there's a coach there to teach them.

The expectation out of these children are not too much on the physical skills but more towards their soft-skillls or character building skills such as discipline, respect, confidence, humility and also leadership. This is not to say that there are no physical skills are being taught to them, there are actually a lot of physical trainnig for them. Taekwondo techniques will of course be taught but the approach is different.

Coaching of taekwondo will only covers the basic hand and leg techniques such as punches, blocks and three basic kicks. The demand toward them is to be able to perform thee basic techniques. In order for them to undertand better in the skills, provide them with a target to hit as they have yet to fully developed their imagery and visualisation skills they will execute their techniques all over the places. With the target, they can see where they are hitting.

The focus of the class will be towards game-like aspect as children being children, they like to play and we allowed them to play with guidance and limited rules This will inculcate displine and respect of rules. The games that they play will indirectly help them to develop their athleticism, coordination, flexibility and other physical attributes. The games also will also have specificity with taekwondo skills.

Over the three years (and counting) that I have been coaching this age-group, I totally enjoy every single minute of it with their antics and progress and eventually their change in character to be better as they mature. It is totally a rewarding experience for me. This give me even more motivation to continue to work with them.

Sparring

Yesterday we worked on free-sparring. After warm-up and stretching, the athletes were put on to do some functional movements drills which covered multi-directional and multi-plane offensive and then defensive techniques. The athletes were to go through three sets of one minute in a offensive sparring follwed by a three sets of one minute in a defensive sparring.

Upon completion, the athletes are then work on target sparring of just 30 secs for 3 sets. Then we went through a full-fledge target sparring of three rounds of one and a half minute to two minutes.

Later, we work on reaction of their defensive moves whenever I initiated an offensive move. We did this for 6 sets and it off for cooling down and recovery stretching. We did some work on myofascial release using tennis ball. End of session.

The athletes were commited in the training and performed quite well in the session. They do have some problems in the earlier stage but halfway through, the got better and finally they are able to move more comfortably. It was a good workout for the athletes as this provide them the movement training that they really need in sparring.

We'll see how they do in the next session.

Advanced Program

This program incorporated martial training with fitness training. I have started this program in March and now is third month. The participants involve in this program will require to have a black belt and technically sound.

In this program, a lot of work is being done on their work capacity and it covers total body training, core, upper and lower body.

This program is utilising the functional training approach whereby the participants are training movements in multi-direction and multi-plane. The program will be changed every 6 weeks to kill the boredom and reduce redundancy of the training program. Currently, the training program has progress to work on single leg stability training and plyometric training and at the same time, maintenance program is still being done.

As taekwondo training involves a lot of kicking, then in this program, there are plenty of hand work being done, then knee work and currently we are working on combination techniques. The particpants are being introduced to basic grappling and take-down techniques. As this is a tough program, hence only those who are willing to take their training to the next level will be allow to join.

Those who are involve in this program from the very beginning have shown progress in their physical fitness and appearance and the fluidity in using hand techniques. This program will be carried on until they decided not to continue.....

Maybe this program can be introduced to other institution..... Hmmmm............

Dynamic vs Static Stretching

Traditionally in a martial art, specifically taekwondo class, you will see the practitioners performing stretching at the beginning of the class without proper warm-up. The type of stretching that they perform were static stretching where they stretch and hold in that position for 10 sec or so.

However, with the current sports science research and findings, it is argue that the static stretching before an activity will actually hamper performance especially those activity or sports that involve explosive power. It is advisable to perform dynamic stretching rather than static stretching.

In taekwondo training, the kicking activities are explosive and dynamic in motion, hence it is more appropriate for the practitioners to perform dynamic stretching before beginning the training session than static stretching. The dynamic stretching exercises should involve the muscles or muscle groups that are being used in the kicking activities.

It is not to say to remove static stretching entirely as static stretching does help in improving flexibility and in taekwondo, flexibility is one of the important components. However, static stretching should be perform at the end of the class to promote blood flow and remove lactate accumulation at the muscle or muscle groups used during the training session. This not only improve flexibility, but also promote recovery.

Therefore, it is encouraged to perform dynamic stretching after warm-up and before the taekwondo activity begins.

Martial Art Program

MAP or martial art program was initiated by my Head Instructor which incorporated fitness training with some taekwondo skill. I'm not really sure of the objective of this program but from my understanding it is to provide the students with physical training and some taekwondo skill in it.

This program kicked off early this year in January in one of the private institution in Klang Valley. Early of the program, the students baseline physical fitness is evaluated and hopefully with a sound training program, they will improve in their physical fitness. Other than fitness training, the students were also taught some basic taekwondo skill.

Today is the beginning of a new term and the students were tested on their skill before the term break and now they are preparing for the fitness evaluation. Personally, I think the timing for the evaluation is not right as after the holidays without continuous training, they will undergo the effect of detraining and re-training now will not provide an accurate indication of the effectiveness of the training program. There might be an improvement in their fitness evaluation result but we won't know for sure how effective is the program.

The primary students are more serious and dedicated in the training compare to the secondary students who showed no interest in the program. The primary students are more commited, whereas, the secondary students treat this as a waste of their time and energy. However, there are still many who are interested in the program.

Anyway, at the end of the year we will have a better picture on the effectiveness of this program and the impact that it has created to the students and the institution.

1 U Performance Pics

Look at their determination!!!














Hiyak!!!!

I may be a gal but I'm not just a girl....

Here I come......

A Supposely Quiet Monday

Monday is the time for 3R (relax, recover and regenerate) as it is my off day which incidentally also my rest day after the hectic weekend.

However, I receive a call this morning regarding my proposal for self-defence course. He is the head security of an institution and I am to prepare a mini-proposal for a self-defence workshop slated in August. Don't get me wrong, it is a fantastic news for me but as today being my 3R day, my brain is not ready to function. Sigh.... Knowing my nature of procratination, I MUST get it done ASAP meaning not later than Friday. Scrambling through my grey matter now to find inspiration to write... AArhh..........

Let see if I can come out with something by the end of the day.... It'll be great if there is anyone that can assist me in this..... *hint*

Sunday Classes

Sunday classes began at 10.30 am. It's a mixed up class where all belts train together. However, the green belts and above are coached by me while the junior belts were coached by my assistants. Their warm-up includes knee raise, straight leg raise, f.k, t.k. etc. Then face partner and did skip t.k., pull back t.k., then combination of skip t.k and pull back t.k. After, again grading preparation training and end with static stratching.

The senior class made up of all black belts of various age. They were the more serious students during training. They started with dynamic warm-up and stretching with partner followed by sngle-leg squat. Then they performed single-leg lateral jump and continue with single-leg linear jump. They went through the same kicks as 10.30 am but with a lil' more. They did check t.k and skip check t.k for attacks. For counter: front leg step back t.k. Then combination of skip t.k with pull back t.k. Last technique was attack skip t.k and front leg step back t.k. As for strength conditioning, push-up alternate hand, mirror image and double alternate hand. Abdominal exercises: sit-up ten, alternate hand and double alternate followed by wiper and isometric abdominal contraction. Then static stretching and end of class.

The last class comprised mainly of colour belts. Today we covered, one-step sparring, a lil' bit of sparring and individual poomsae. The red belts are taught to do r.s. Then cooling down and stretching.

The end of Sunday classes. End of week classes and I'm off on Monday. Rest day.

Coaching Saturday Classes

Majority of the students are preparing for the up-coming grading which to be held next month. The senior students are given a specific colour belt group and are required to guide them with their poomsae while my assistants are to teach the very junior students. I, however took all the black belts. The black belts are taught basic counter-attack. They have to pull back and t.k with their back leg. They are weak in this area and more work need to be done on this.

The next class was split into three groups. The white belts were going through the basic techniques. Those that were good at kicking will be taught their poomsae, if no,t they will continue to practice their kicks. The green and yellow with some good white belts will be taught one-step sparring. Before the end of the class, they were to do their poomsae.

Later class of seniors, go through the same warm-up and stretching as the Friday's session. The did jumping f.k and jumping t.k as part of their specific warm-up. After that, they faced their partner and have target kicking of skip t.k. and check t.k. Then, they did pull back t.k and pull back check t.k. Later the red belts were to do r.s. and the poom belts did 360 t.k. r.s, while the blue and green practice their pattern.

That was the end of Saturday classes. What a long saturday!!! It's always a long Saturday for me except public holiday. Phewww.....

Time to go home for dinner and rest. Oh wait!! It's not the end yet, need to fetch my wife later at midnight from her colleague's wedding dinner. It's an unusually long saturday this is...

Performance at One Utama

On saturday morning, one of my group of students were due for a performance organized by the 1U management at one of their concourse premises. The thing is, this group of students comprises four - 4 year old, four - 5 year old, 2 - six years old, three - 7 year old, two - 8 year old and only one - 11 year old. So basically, the majority of them are pre-schoolers.

They perform well during practice but you can never predict children' behaviour. They are very erractic. Watching their anxious expression while going up on the stage for a 'public performance' make me to feel anxious too. However, the performance went on smoothly and they really did well. I am so proud of them. Stage-fright is somehow not in their vocabulary. Hat off to them for their courage and confidence in the performance. The crowd was encouraging too. The proud parents feel happy with their children.

Also my sincere appreciation to my senior students who make the time to assist me in the performance. Thank you so much.

Techniques from the Archive

Last friday training session began with the usual warm-up with dynamic stretching, along with some functional plyometric training to prepare for the session.

The techniques being taught that day were not new techniques but that I have never taught in any of my classes before. There are techniques which I had learned as an athletes from video clips and also from other fights.

These techniques include offensive and defensive movements.
Offensive movements: Check t.k., skip check t.k
Defensive movements: Pull back check t.k, step back check t.k, step back skip check t.k

One of my students bring along a Korean friend for the session. Probably his attendance bring back memory of my past. Hmmm......

Need to look back into the archive for more forgotten techniques which still relevant....