Saturday, July 27, 2013

One Step Questions for Week #9 - Saturday 3rd August

Candidates -

As I said in today's class, practicing ALL your forms multiple times a week is a cornerstone to getting your Black Belt.  It is necessary for memorization, timing, fluidity and the incremental progression on technique we are seeking from all candidates.

Because many of you are not currently devoting the time necessary to this critical step, this week's questions will focus only on forms. You will need to work on all other items as you see fit in your training schedule but my questions will focus on just forms. You will need to pass all questions in order to cross the rope next week.  

One-Step Questions for Week #9 - Saturday 3rd August

1.  I physically practiced all 15 of my forms 6 times this week.  

(When doing a forms session, if you do each form two times in a row, it will count as 2 sets.  I'd like you all to get in the habit of 3 sessions a week doing each form twice.)

2.  I mentally reviewed all my forms 5 times this week.  





Saturday, July 13, 2013

One-Step Questions for Week #10, Saturday, 27th July

One-Step Questions Week #10, Saturday 27th July

1.  I have had two timed runs pushing myself for improvement in the last two weeks and two other non-timed training runs. (Total of 4 runs.)

2.  I have done my 100 pushups 4 times in the past two weeks focusing on perfect pushups.  This can be broken up, not consecutive and not timed but you need to be striving for perfect pushups. 

3.  I have done 300 consecutive multiple round kicks on the bags 6 times in the past two weeks.  Make sure these are round kicks with belt wagging and not front kicks.  Kicks should be above the line on the bottom of the bag and hitting with the top of your foot.

4.  I have done 40 each of "crunches 5 ways" plus 8 bridges at 8 count 6 times in the last two weeks.  When you crunch up briefly hold the crunch position (1 or 2 seconds) to give your abs a good workout.  Make sure you are stretching your fingers past your toes on the full sit ups to give your hamstrings a bonus stretch.

5.  I have physically practiced all 15 of my forms 6 times each in the past two weeks.

6.  I have mentally run all 15 of my forms 6 times in the past two weeks.

7.  I have quizzed myself by writing out or speaking aloud each of my 15 forms one time each over the last two weeks.

8.  I have video taped my weapons form and viewed it for improvements.  Look especially for strong beginnings, strong finishes, adding dynamics, changes in tempo, height variation, etc. 


9.  I have started searching for music for my weapons form.

10.  I have Palchugi El, Sam and Oh Jang checked off (Due 27th July).

11.  I have two of my Self-Defense routines written down.  I have practiced them with partners to make sure the routines make sense physically (you can partner with a parent to walk through these). (Self-Defense is due September 14th)

12.  I have at least 12 hours of teaching time logged and signed off.

13.  I have asked at least one person to be a board holder and at least one person to be a Self-Defense partner. (Due Sept 14th)

14.  I have video taped myself doing all 15 of my forms to compare it against where I first began.  I have viewed it in order to see where I need to improve (look at stances, holding out kicks, chambers, etc.) but I am also proud of how much I have improved since I began this journey.

15.  I have video taped my board breaks to look for improvements.  Can you add some variation in height? a fun beginning?  dynamics? am I kihaping loud enough on my breaks?  See what you can tweak to make these even better!

Sunday, July 7, 2013

One-Step Questions for Week #12 - Saturday, 13 July

Hi Guys -

Instead of posting questions to cover two weeks (last week and this week) I'm posting this with just one week's worth of questions.  I hope you all enjoyed your week long break and your 4th of July holiday and are ready to get back in gear for your final 12 week push to Black Belt!

Ms. Paige

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One-Step Questions, Week #12 Saturday, 13 July 2013

1.  I ran the full 1.5 miles 1 time this week and logged my time.  In addition, I had one other running training session (can be interval or other training) this week.

2.  I did my 100 consecutive pushups once this week timed and once focusing on technique (total of 200 pushups)

3.  I have done 275 consecutive multiple round kicks on the bag 3 times this week.

4.  I have done 40 each of "crunches 5 ways" plus 6 bridges at 8 count 3 times this week.

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

6.  I have mentally run all 15 of my forms 2 times this week.

7.  I have done air sparring or partner sparring for two 2 minute sessions with a 30 second break in between (total of 4 minutes).

8.  I have practiced my weapons form at least 2 times this week.

9.  I have asked a current Black Belt or an Instructor to watch me do my weapons form for feedback.

10.  I have Palchugi El and Palchugi Sam checked off (Palchugi El, Sam and Oh are due July 27th).

11.  I have video taped myself this week doing the form I am currently working on checking off to observe and correct technique.

12.  I have run through my board breaks once this week.

13.  I have worked on my self-defense this week.