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?

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