Sunday, June 23, 2013

One-Step Questions for Week #14 - 29th June 2013

One-Step Questions - Week #14  29th June 2013

1.  I practiced my running 2 times this week.

2.  I did pushups for a total of 200 this week - 8 sets of 25 done in at least 4 different ways (triangle, tricep dips, wide, offset, toes on bag, etc). 

3.  I have done 250 consecutive multiple round kicks on the bag 2 times this week.

4.  I have done 35 each of "crunches 5 ways" plus 5 bridges at 8 count 3 times this week. (This one is all about getting your forms checked off by improving your lock outs and balance so make sure you are holding at the top on each crunch.)

5.  I have physically practiced my forms 3 times each this week.


6.  I have mentally practiced my forms at least 3 times this week.

7.  I have physically practiced my board breaks this week.

8.  I have at least 4 hours of teaching time logged and signed off on in my journal.

9.  I have practiced air sparring (alone or with a partner) for 3 consecutive minutes this week.  You don't need to make contact to stay busy and be sure to practice using two or three sequential moves - not just exchanging single round kicks.

10. I am doing a stretching routine to work on improving my flexibility for axe kicks and front stances.


11.  I have my weapons form completed and prepared for demonstration. 

12.  I have at least one of my self-defense routines written down and have asked an instructor or Black Belt to watch me go through it to make sure it is realistic.

Saturday, June 15, 2013

One Step Questions - Week #15 22nd June 2013

Remember what we talked about today - you can spend your summer playing video games or spend your summer playing video games AND getting your Black Belt.  

It takes about 10-15 hours of mat time a week to achieve a Black Belt.  Figuring in 10 hours of sleep for kids, that is 14 hours a day of time or 98 hours a week. 15 hours of training a week still leaves you with 83 hours a week to have fun this summer.  


One-Step Questions - Week #15  22nd June 2013

1.  I practiced my running 2 times this week.

2.  I did my 100 pushups 2 times this week.

3.  I have done 225 consecutive multiple round kicks on the bag 2 times this week.

4.  I have done 35 each of "crunches 5 ways" plus 5 bridges at 8 count 3 times this week.

5.  I have physically practiced all 15 of my forms 3 times each this week.


6.  I have video taped myself doing the form I am currently working on getting checked off this week. 


7.  I have video taped myself doing the forms that I have checked off and made sure that I am performing them with technique that is at the same level or higher than when I had them checked off.


8.  I have at least 2 hours of teaching time logged and signed off on in my journal.

9.  I have practiced air sparring (alone or with a partner) for 3 consecutive minutes this week.  

10.  I have integrated a stretching routine and am working on hamstring stretches for better front stances and axe kicks.



Congratulations to the following One-Step Winners for Week #16
Mr. Ben
Mr. Eli
Mr. Cameron
Ms. Eva

Updated Winners Chart (week #18 data provided by Instructor Dan)
Name
23
22
20
19
18
17
16
15
14
10
9
8
7
6
5
4
3
Bryce
X
X
X














Cameron
X
X
X
X
X

X










Eli
X
X

X
X

X










Justin
X
X
X
X













Mariam
X

X














Max
X
X
X
X













Vail
X
X
X














Michael

X















Cody

X
X
X













Eva


X
X


X










Jacob


X














Ben






X











Saturday, June 8, 2013

One Step Questions - Week #16 June 15, 2013


Okay guys, I think we can all agree that forms this morning were a train wreck.

We ALL blow it from time to time.  Mistakes are a necessary part of the learning process and part of being human.  While the mistake can be painful when you are in the moment, if you learn from it and focus on changes that give you a better outcome the next time then that hard lesson is worth it.  I hope you left today with determination and resolve that you won't be part of a forms train wreck again.

With that being said, this week's One-Step questions are going to focus on forms memorization.

There are a couple of ways to grow pathways into your brain to "burn" in the memorization of your forms.
1.  You physically do the forms.
2.  You can verbally say the forms out loud.
3.  You can mentally run through the form in your head picturing yourself doing the form while you say the moves in your head (this is a combination of #1 and #2).
4. You can write the forms down.

If you do a combination of the methods above you will be able to memorize your forms and move forward on mastering the technique to the forms.  Remember what we talked about today - each movement of your form builds on the placement of the movement before so if you don't know what your next move is, you'll never figure out the exact foot placement/body placement needed to properly execute the next movement.

One-Step Questions Week #16, June 15th 2013

1.  I have written down the basic movements of each of my forms.
This doesn't need to be a super detailed listing - just the basics like front, round, ax.  As long as you know what you mean by what you have written, that is good enough.  If you are really stuck you can use my forms cards to help (see the tab above on the main page to get the 6/8 updated forms cards).

2.  I have physically run all of my forms 3 times this week. 

3.  I have verbally said each of my forms outloud 2 times this week.  You can work on your own for this or partner up with someone at the dojo and call out the forms for each other.

4.  I have mentally reviewed my forms 5 times this week picturing myself doing the movements while I say what that movement is inside my head.  If you get stuck, refer to your forms cards and then quiz yourself again on that form.

That's it.  Half your black belt is memorization and technical performance of your 15/16 forms.  The other half is the physical requirements, self-defense, breaks and weapons form.  To reach your goal of Black Belt you need all the required components in place but you can only move forward in the process if you are getting these forms checked off.  You decide how to break up your extra training time to work on the other components you need.