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.
Sunday, June 28, 2009
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.
Thursday, June 25, 2009
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...
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...
Monday, June 22, 2009
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.
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.
Thursday, June 18, 2009
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.
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.
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.
Wednesday, June 17, 2009
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............
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.
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.
Tuesday, June 16, 2009
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.
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.
Monday, June 15, 2009
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*
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, June 14, 2009
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.
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...
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.
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....
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....
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