Saturday, November 30, 2013

One-Step Questions - Week #18 Saturday 14th December

There is no class on Saturday, 7th December due to the Holiday Sale at the dojo so these questions will cover two weeks.  

Congratulations to the following candidates who made it across the rope on Week #20:
Mr. Cody
Mr. Brock
Mr. Eric

One-Step Questions - Week #18 - Saturday, 14th December.

1.  I have Palchugi Ee, Saw and Yuk Jang checked off (due date for fist thee forms was 23 November).

2.  I have Taeguek Ee Jang checked off (T. Ee, Saw and Yuk Jang due 25th January)

3.  I have practiced all 15 + of my forms 5 times in the past two weeks.  Practice like you want to perform.

4.  I have done 150 round kicks on the bag 3 times in the past two weeks focusing on perfect round kicks.

5.  I have done 500 timed round kicks on the bag once in the past two weeks.

6.  I have done 25 each of Crunches 5 Ways and 4 bridges at an 8 count - 4 times in the past two weeks.

7.  I have done 2 sets of 25 pushups (50 total) 2 times this week.  Focus on technique - see tab above on 100 pushups.

8.  I have done one timed set of 100 pushups once in the past two weeks.

9.  I have done one full 1.5 mile run in the past two weeks.

10.  I have physically practiced my board break sequences (Due Dec. 7th) to check for flow of movement.  If you don't have boards for breaking, use place holders like pillows or cups.  Focus on technique and eliminating any extra foot movement not required for your sequence.  Make sure you are kihaping.

11.  I have 20 moves of my weapons form written down.  (Due January 4th).

12.  I have one set of my self-defense moves written down.  A set is one move and the counter move - example a front choke and you break through with hammer fist down the middle. (Due March 15th)



Sunday, November 24, 2013

One-Step Questions Week #20 - Saturday, 30th November

LOOK at the top right hand corner of this page - do you see the "Follow by E-mail" box?  Fill in with your e-mail (I don't receive it so it will stay private) and then when you get a "Subscription Confirmation" e-mail in your inbox, click on confirm.  This way all my posts will automatically be sent to the e-mail you give and you won't need to remember to visit this blog after class.  When you are done with this class and have your Black Belt, simply unsubscribe from the blog and you won't have to worry about One-Step any more.  Just one more way I'm trying to assist you in managing the work load.

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Hi All -

I know schedules are a little odd this week with Parent/Teacher conferences and people travelling over Thanksgiving.  If you are able to get into the dojo more often this week because of the shorter school days, I recommend putting in the extra time now to get ahead of the due date schedule before the holidays and winter break when dojo time is more limited.  Remember it takes about 10-15 hours of focused productive mat time a week to achieve your Black Belt.  Even if you aren't going to be there this coming Saturday, you need to put in the time as you are down to 20 weeks left until the pre-test.

There will be fewer questions this week which means you'll have fewer questions you are able to miss and still cross the rope.  I was disappointed in how few made it across the rope when you only had to do 9 out of 14 questions to make it.  I hope to see more of you crossing this coming week.

Congratulations to the following candidates who made it across the rope this week.  Keep up the good work people!
Ms. Mariam
Mr. Greyson
Mr. Michael
Mr. Cody

One-Step Questions for Week #20, Saturday, 30th November:

1.  I have Palchugi EE,  and Palchugi Saw Jang checked off (due date for the first three forms was 23 Nov.)

2.  I have Palchugi Yuk Jang checked off.

3.  I have practiced all 15(+ for 2nd and higher degree) of my forms twice this week. Running all your forms takes approximately 25 minutes once you have achieved memorization.  Memorization is achieved through consistent practice.

4.  I have done 125 round kicks on the bag 3 times this week making sure they are round kicks (top of foot hitting and belt knot going from side to side) above the bag line.  If you aren't at the dojo, you may practice these at home on a pillow or couch cushions.

4.  I have done 20 each of Crunches 5 Ways (total of 100) and 3 bridges at an 8 count (see tab above if you don't know what Crunches 5 Ways and Bridges are) 2 times this week.

5.  I have done 2 sets of 25 pushups (50 total) 2 times this week.  Focus on technique - see tab above on 100 pushups. 

6.  I have done a run once this week.

7.  I have worked on my punches in a mirror 3 times this week - check for wrist curls (relax muscles and pinch sides of wrist and it will fall into a straight position), make sure your elbow has a slight bend in it to protect your joint and to place your fist off the center of your chest, a marble should roll from your elbow down to the center two knuckles off your fist.  Your shoulders should be level and straight and your non-punching fist tucked tightly above your belt. Do one set of 20 punches in low horse stance 3 times this week.
THIS CAN BE DONE AT HOME in the bathroom mirror.

8.  I have worked on my high blocks in a mirror 3 times this week making sure I am chambering symmetrically and parallel (should look like a diamond shape in the mirror), when you make your high block check for the arm to be just above your forehead, no wrist curls and the profile of your arm shows the flat inside curl of your fingers in the mirror.  Do one set of 20 high blocks in walking stance 3 times this week.
THIS CAN BE DONE AT HOME in the bathroom mirror.

9.  I have worked on my double knives in a mirror 3 times this week making sure my arms are going straight out of the shoulder, front arm is at a 90 degree angle and in line with the back arm.  Your hands are in a good knife position meaning the hand is not cupped, the thumb is in line with the fingers and the fingers are straight and not curled back or forward.
THIS CAN BE DONE AT HOME in the bathroom mirror.

10.  I have one set of my board breaks written down.  I have practiced it to see if the flow of motions feels good.   Board Breaks are due on December 7th.

11.  I have 10 moves of my weapons form written down.  They do not have to be the first ten moves.  See tab above for recommendations on weapons form creation if you are having trouble.  Weapons form is due on January 4th.

Sunday, November 17, 2013

One Step Questions - Week #21 Saturday, 23 November 2013

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Quick review of how to get a form checked off
1.  Have a Black Belt or Instructor watch your form.
2.  Write down the things they told you to work on in your binder.
3.  WORK on those items.
4.  Ask that person to watch your form again OR if that person is not available ask another Black Belt or Instructor.  
5.  TELL that person what you have been working on and ask if it is fixed.
6.  IF that person checks you off, then you can sign up to have your form looked at for check off.
7.  That person may give you more items to work on before you should be looked at by an Instructor.  If that is the case, write those items down and repeat the steps to get to check off level.


One-Step Questions, Week #21 Saturday, 23 November 2013

1.  I have Palchugi EE Jang checked off.

2.  I have Palchugi Saw Jang checked off.

3.  I have Palchugi Yuk Jang checked off (due date for the first three forms is today, 23 Nov.)

4.  I have memorized (meaning I can perform in random order on my own without prompts or pauses) the 6 Palchugi forms.

5.  I have practiced all 15 of my forms one time this week for 1st Degree candidates.  If you don't have the top 3 memorized yet, see the forms cards tab above OR purchase a forms binder at the dojo.  2nd+ degree canadiates, please do the full set of 16-17 forms once this week.

6.  I have video taped myself doing the form I am currently working on checking off and watched myself on a larger screen (tiny you is perfect, big you shows what you need to work on) to see what needs to be fixed.

7.  I have done 100 round kicks on the bag 3 times this week making sure they are round kicks (top of foot hitting and belt knot going from side to side) above the bag line. (Be sure to let Instructor Marcia know your totals so she can add to the Kick-a-thon numbers.)

8.  I have done 20 each of Crunches 5 Ways (total of 100) and 3 bridges at an 8 count (see tab above if you don't know what Crunches 5 Ways and Bridges are) 2 times this week.

9.  I have done 2 sets of 25 pushups (50 total) 2 times this week.  Focus on technique - see tab above on 100 pushups. 

10.  I have done a run once this week.

11.  I have worked on my punches in a mirror 3 times this week - check for wrist curls (relax muscles and pinch sides of wrist and it will fall into a straight position), make sure your elbow has a slight bend in it to protect your joint and to place your fist off the center of your chest, a marble should roll from your elbow down to the center two knuckles off your fist.  Your shoulders should be level and straight and your non-punching fist tucked tightly above your belt. Do one set of 20 punches in low horse stance 3 times this week.

12.  I have worked on my high blocks in a mirror 3 times this week making sure I am chambering symmetrically and parallel (should look like a diamond shape in the mirror), when you make your high block check for the arm to be above your forehead, no wrist curls and the profile of your arm shows the flat inside curl of your fingers in the mirror.  Do one set of 20 high blocks in walking stance 3 times this week.

13.  I have worked on my front stances - 20 each side 3 times this week.  My hips are parallel to the wall I am facing, my back leg is completely straight, my shoulders are over my hips and I can make my stance lower by bending my knee and dropping my hips towards the floor.  Check how you look sideways in the mirror to make sure your torso is not coming forward in your stance.  How low can you go and still kick out of your stance?

14.  I have worked on my walking stance 3 times this week making sure my heels are pointed straight back, my feet are slightly wider than my hips and there is no visible bend in my knees.  Check this on the back leg of Taegeuk Ee Jang - do your feet go back to a true walk stance after kicking?