Saturday, April 25, 2015

One Step Questions for Saturday, 2nd May (23 weeks to Pre-Test)





Now that you've looked at the pictures above, I bet my One-Step Questions won't seem so hard this week!

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One-Step Questions for Saturday, 2 May (23 weeks to Pre-Test)

1.  I have Taegeuk Ee, Sah and Yuk Jang  memorized.

2.  I have Taegeuk Ee Jang checked off.

3.  I have Taegeuk Sah Jang checked off.

4.  I have video taped myself doing the curriculum forms plus Palchugi Il Jang this week.

5.  I have physically practiced my forms three times this week.  If you know the full 15+ forms, please practice your full set to keep them active in your mind. 

6.  I have mentally reviewed each of my curriculum forms (or full set) four times this week.

7.  I have Palchugi Il, Sam and Oh Jang memorized.

8.  I have done 200 round kicks on the bags two times this week.

9.  I have done 25 pushups 2 times this week - pick a different way to do them for each set.  You can do small triangle, wide, on a bag, etc.

Here is a link to 82 different ways to do a pushup.  You pick two that look fun for you!
http://greatist.com/fitness/bodyweight-push-up-variations

10.  I have done 20 each of crunches 5 ways twice this week.

11.  I have done 2 training runs this week.  One should be the full 1.5 miles.

12.  I worked on my punches, high blocks, front stances and walking stances in a mirror two times this week (one set of 20 for each).  

13.  I have written down one board break set (two in a row) in my binder. (Due June 6th)

14.  I have written down in my binder two moves that I like to do with my weapon or two kicks that I like to do one after the other.  Use these as a basis to get started on some sequences for your weapon form.  (Due July 11th).

15.  I have written down one self-defense move/counter in my binder. (Due August 1)

16.  I attended Open Mat on Friday to work on forms for check off.


Saturday, April 18, 2015

One-Step Questions - Saturday, 25th April 2015 (24 Weeks to Pre-Test)


This is one of my favorite quotes from Shakespeare - even if you are young you can be fierce in your determination and your perseverance towards the goal of earning your Black Belt.  I was incredibly proud and happy this morning to see so many of you across the Red Rope.  You are off to a great start and I am looking forward to watching you all grow and take on this challenge over the next 24 weeks!

Ms. Paige
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One-Step Questions for Saturday, 25th April (24 weeks to Pre-Test)

1.  I have Taegeuk Ee, Sah and Yuk Jang memorized.

2.  I have Taegeuk Ee Jang checked off.  (I highly recommend a private lesson to get the ball rolling on getting your Taegeuks checked off if you do not have this one checked off yet.)

3.  I have Taegeuk Sah Jang checked off.


4.  I have video taped myself doing each of my three curriculum forms this week.  If you have Taegeuk Yuk checked off, also tape your next three curriculum forms - Palchugi El, Sam and Oh Jang.



5.  I have physically practiced my forms three times this week.  If you know the full 15+ forms, please practice your full set to keep them active in your mind. 

6.  I have mentally reviewed each of my curriculum forms (or full set if you know them) three times this week.  You can do this by saying the form out loud, doing it in your head or writing it down on paper.  One time of each will help build neural pathways for memorization.

7.  I have Palchugi El Jang memorized.

8.  I have done 175 round kicks on the bags two times this week.

9.  I have done 20 perfect pushups 2 times this week.  Use the GREAT tips that Ms. Jay Lynn told you about in today's conditioning class to make them perfect. The best way is to tape yourself to see how you are doing.

10.  I have done 20 each of crunches 5 ways and 4 bridges at an 8 count two times in the past week.  Be sure to pause at the top of each crunch to make them effective.  Think about rolling your spine up and down and keeping your chin to the ceiling.

11.  I have done 2 training runs this week. 

12.  I worked on my punches, high blocks, front stances and walking stances in a mirror two times this week (one set of 20 for each).  See last week's One-Step for specifics of what to look at.

13.  I have written down one board break in my binder.  This can be a single break or a set of breaks that you are thinking of doing for your requirement. (Due June 6th)

14.  I have looked at one video of my chosen weapon to begin gathering ideas for special moves or tricks with my weapon.  See tab above for tips on creating a weapon form and sources to find good videos.  (Due July 11th).


Saturday, April 4, 2015

One-Step Questions for Saturday, 18th April (Two Weeks)



If you received a One-Step Chart today but did not get my signature after class I will sign them before our next meeting on Saturday, 18th April (bring it to me before class starts).  Anyone who has NOT yet received a Chart has the opportunity to earn one on the 18th. 

Next week is the Pre-Test and the Black Belt Candidate Meeting. Please be sure to attend this informative session!  It's full of tips and advice on how to get through the process of becoming a Black Belt.  I will be visiting my daughter at college that weekend and won't be at the meeting but most of what I would tell you is in last week's post.

I've added a new tab at the top of the blog with the following information on how to get a form checked off.  Print it off and add it to your binder.

Steps to getting a form checked off:

1.  Memorize your form.  You can't perform it at a Black Belt level if you don't know the next move.

2.  Film yourself doing the form.  You can probably see and fix 75% of things on your own.

Things to look at on the film:


- Hip placement - is your belt level in stances or are you thrusting one hip out or up? are your hips flat to the wall in front of you if you are doing a front or walk stance?

- Are your shoulders in line with your hips and squared?

- Are your punches at the correct level with proper angle with a slight bend in the elbow to straighten shoulders, the punch should come to the center of your chest?

-Foot placement - are your heels straight back on front stances and walking stances? is your base heel all the way backwards for a back kick or side kick?

- Are you spotting crisply?

- Strong transfer of weight (settling/timing) where your whole body comes to a stop at the same time?

- Are all your kicks at or above waist level?

- Rechambering all of your kicks?

- Striking and not placing of your hands and chambers? are you tightening up your arm muscles between movements to lock in where your arms must stay?

- Is there symmetry in the placement of your hands and chambers? 

- Is your chamber high enough - do you have a full 90 degrees?

- Is your joonbe and barro crisp with good timing?

3.  When you are watching your forms on video, look in detail at each section:
- check your joonbe
- check your first row
- check up the floor
- check side to side
- check your barro

4.  Once you've done steps 1-3 AND corrected those things you noticed THEN you go to a Black Belt and have them look at your form for feedback.
5.  Write down and fix any feedback given.

6.  Go back to that Black Belt if possible (if not, be sure you can tell the next person to look at you what feedback you were given) and have them look at your form to get approval to have Instructor Dan look at your form for check off.

7.  Sign up to get the form checked off.

8.  Be prepared to do pushups to get the form officially checked off and be prepared to do a previously checked off form at Black Belt level to get this form checked off.

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One-Step Questions for Saturday, 18th April (covers two weeks)

1.  I attended the Black Belt meeting on April 11th and cheered on the awesome three going for their Black Belt and 2nd Degree!

2.  I have Taegeuk Ee, Sah and Yuk Jang memorized.

3.  I have Taegeuk Ee Jang checked off.

4.  I have video taped myself doing each of my three curriculum forms this week.

5.  I have done 150 round kicks on the bags four times in the past two weeks.

6.  I have done 15 perfect pushups 4 times in the past two weeks.

7.  I have done 20 each of crunches 5 ways and 4 bridges at an 8 count four times in the past two weeks.

8.  I have done 3 training runs outside of Ms. Jay Lynn's class in the past two weeks.  (These do not have to be the full 1.5 mile regular run - you can do one run where you sprint for a long block, one run can be a sprint/jog combo, etc.  Talk to the Instructors about options beyond just the regular run.)

9.  I have worked on my punches in a mirror 4 times in the past two weeks - 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.

10.  I have worked on my high blocks in a mirror 4 times in the past two weeks 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.

11.  I have worked on my front stances - 20 each side, 4 times in the past two weeks.  My hips are flat to the wall I am facing, my back leg is completely straight, my heels are pointing straight back, my back heel is on the floor, 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?

12.  I have worked on my walking stance 4 times in the past two weeks 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?