Saturday, October 31, 2015

One-Step Questions for Saturday, 7th November




One-Step Questions Saturday, 24th October

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

2.  I have Palchugi Ee Jang checked off. (Due Nov. 21)

3.  I have Palchugi Sah Jang checked off. (Due Nov. 21)

4. I physically practiced my forms for three sessions this week (the 6 Palchugis and Taegeuk Ee, Sah and Yuk Jang) and mentally reviewed 2 times.

5.  I have video taped myself doing the three curriculum forms I am working on (if you have rolled into the first set of Taegeuks due, please do that set of forms):
- one time through observe your hand placement and spotting
- one time through observe your kicking height, lockout, chambering, foot placement
- one time through observe your timing and intensity

6.  I have one set of at least three board breaks written down in my binder.  Use the items from your observations of the current candidates to create at least one set keeping in mind:
- do you use low and high moves
- adding in gymnastic moves like shoulder rolls or cartwheels
- timing of breaks - speed breaks, pauses, etc.
- adding non-breaking moves like some boxing or extra kicks for show into the set
- what your best kicks/breaks are - we are doing a board break unit in BBC what have you done that you were good at
- big kihaps and strong sets
(Due December 12th)

7.  I have done 125 round kicks on the bag three times this week.

8.  I have done 15 perfect pushups three times this week.

9.  I have done 15 each of crunches 5 ways (5x15=75 crunches each session) 3 times this week.  Don't cheat yourself on these crunches - do them slow and pause at the top of the crunch. Martial Arts depends on core strength for lock outs and balance - strengthening your core will help you get your forms checked off faster.

10.  I have done two training run this week.  This should be the full 1.5 miles.

11.  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 January 9th).

Saturday, October 24, 2015

One-Step Questions Saturday, 31 October

New candidates:  The VERY BEST thing you can do for yourself is to practice your forms and video tape to see yourself performing it.  Watch yourself at least three times picking apart your performance so you can really see each part that needs to be brought to black belt level.  Once you can *see* what you need to fix your brain will assist your body in the physical fixing! When you are mentally practicing your forms, walk through them slowly and with perfection - taking time to mentally see yourself doing each motion perfectly will help your muscle memory improve your performance.

Congrats to the three who made it across the red rope today.  For those of you who didn't get very far down the floor - remember the advice the current candidates gave to you as you started your journey.  The best thing you can do for yourself is to work diligently on getting the one-step questions done and getting across the rope.  We are building towards black belt each week and the more consistently you get across the rope, the more consistently you are making progress to your ultimate goal of Black Belt.  You can ALL do this and we are all here to help!

Ms. Paige

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One-Step Questions Saturday, 24th October

1.  I have Palchugi Ee Jang memorized.  This means I can perform this form ALONE on the floor without prompts or pauses.

2.  I have Palchugi Sah Jang memorized. 

3.  I have Palchugi Yuk Jang memorized.

4. I physically practiced my forms for three sessions this week and mentally reviewed 2 times.

5.  While practicing Palchugi Ee Jang I focused on:
 - planting my base foot completely backwards for any back kicks.
- making sure I had a big step behind with some distance between my feet on the step-behind side kick.
-  making sure my shoulders stay over my toes on back kicks
- extending my kicks out fully 
- making sure my back kick is not over my butt, its slightly to the outside to keep from over-rotating.

6.  While practicing Palchugi Sah Jang I focused on:
- making my cut a well defined knife edge
- being slow on the upwards motion of the Ax kick with a full speed downward motion so my Ax kicks look stronger.  I also made sure my toes were pointed appropriately for an Ax kick.
- my knee was chambered up prior to the kicks (up, kick, re-chamber).
- making sure I don't bring my hands in when switching legs in the form.

7.  While practicing Palchugi Yuk Jang I focused on:
 - kicking to the line not over it
- having two distinct kicks on the hook / round combination (your thigh gets re-chambered back to the line after the hook before you throw the round kick).
- making sure my "running round" is an agressive motion
- working on my jumbee to make it three distinct motions (up to just under eye, all the way back so my shoulder blades almost touch and my fists are up at my side, and then down with timing so I'm stepping out as my fists strike down).

8.  I have video taped myself doing the form I am working on for check off this week and watched it 3 times:
- one time through observe your hand placement and spotting
- one time through observe your kicking height, lockout, chambering, foot placement
- one time through observe your timing and intensity

9.  I have done 125 round kicks on the bag two times this week.

10.  I have done 12 perfect pushups three times this week.

11.  I have done 15 each of crunches 5 ways (5x15=75 crunches each session) 3 times this week.

12.  I have done one training run this week.  This should be the full 1.5 miles.

Saturday, October 17, 2015

One-Step Questions Saturday, 24th October



One-Step Questions Saturday, 24th October

1.  I have Palchugi Ee Jang memorized.  This means I can perform this form ALONE on the floor without prompts or pauses.

2.  I have Palchugi Sah Jang memorized. 

3. I physically practiced my forms for three sessions this week and mentally reviewed 2 times.

4.  While practicing Palchugi Ee Jang I focused on:
 - planting my base foot completely backwards for any back kicks.
- making sure I had a big step behind with some distance between my feet on the step-behind side kick.

5.  While practicing Palchugi Sah Jang I focused on:
- making my cut a well defined knife edge
- being slow on the upwards motion of the Ax kick with a full speed downward motion so my Ax kicks look stronger.  I also made sure my toes were pointed appropriately for an Ax kick.
- my knee was chambered up prior to the kicks (up, kick, re-chamber).

6.  While practicing Palchugi Yuk Jang I focused on:
 - kicking to the line not over it
- having two distinct kicks on the hook / round combination (your thigh gets re-chambered back to the line after the hook before you throw the round kick).

7.  I have video taped myself doing the form I am working on for check off this week and watched it 3 times:
- one time through observe your hand placement and spotting
- one time through observe your kicking height, lockout, chambering, foot placement
- one time through observe your timing and intensity

8.  I have done 125 round kicks on the bag two times this week.

9.  I have done 10 perfect pushups three times this week.

10.  I have done 15 each of crunches 5 ways (5x15=75 crunches each session) 3 times this week.

11.  I have done one training run this week.  This should be the full 1.5 miles.

Saturday, October 10, 2015

One-Step Questions for Saturday, 17th October

Welcome to the May 2016 Candidates!  I look forward to helping you along on your Black Belt journey!

One-Step questions are at the end.  Please read through this general summary of my class so you know what to expect and what I expect out of you.

General Class Information:

Class Starts at 8:00AM!  Please be a few minutes early to begin your warm up!


This class is designed to help you learn your forms at a Black Belt level.  We will focus on both current curriculum for check off as well as the full 15 forms required.  The faster you memorize all your forms the faster we can get to technique.  

Check out my Forms tab above to print out my forms "cheat sheets", use the forms binder from the dojo or create your own set of cheat sheets.  

Please make sure you have something to eat prior to coming to class.  I recommend something light that has protein to sustain you through a morning of heavy exercise.  Protein bars worked well for me and I also recommend vitamin water (not caffeinated energy drinks) to alternate with plain water.  This will keep you hydrated and keep your energy up throughout the long morning.  I cannot stress enough that you are now training to be a top tier athlete, you must treat your body with respect and care to reflect that. 

My class begins promptly at 8:00AM and we start by reviewing the One-Step Questions.  For each question you have accomplished, you can take one step forward on the floor with the goal of getting across the red rope.  By doing these questions each week, you will be building towards your physical requirements, working slightly ahead of schedule on your board breaks, self-defense and weapons forms and incrementally improving your technique. If you commit to the questions it will help you succeed in reaching your ultimate goal of achieving your Black Belt and help you break up your training so you know exactly what you should be working on each week.

Class Expectations:

1.  You will come to class with something in your stomach.  People who don't generally can't keep up.

2.  You will arrive prior to 8:00AM with all your gear, binder, running shoes, snack and fluids for a full morning of training and ready for toes on the line AT 8:00AM.  I usually open the doors around 7:50AM. I highly recommend you stay through all the Saturday classes available - this will help build your endurance for the Pre-Test.

3.  You will practice all required forms on your own throughout the week for memorization.  Without memorization we cannot work on technique.  Eventually it will take 20-25 minutes to run all 15+ forms back to back.  My expectation is that you will physically do all your forms 3 to 5 times a week and run them mentally daily.

4.  You will give me your best when you are on the floor.  You should always look as good as when you are trying to get a form checked off.

5.  You will work on your fitness requirements throughout the week. 

Remember, all the current Black Belts are here to help you.  Good luck on your journey!

Ms. Paige

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One-Step Questions for Saturday, 17th October

1.  I came to class today having eaten a breakfast that will sustain me through the next couple of hours of training.  (Something that includes protein like eggs, yogurt, cottage cheese, cheese stick, etc. Pop tarts and sugary cereals might taste good but you won't get sustained energy from them to carry you through Forms and Conditioning class or the rest of Saturday classes.)

2.  In my gear bag I have the tools I need for training today:
 - Fluids for hydration and food as needed
 - My binder with blank paper and pen/pencil
 - My running shoes and socks
 - Sparring gear, my chosen weapon, etc.

3.  In my binder I have created a section for forms and have the written forms in there to assist me with memorization.  You can use the long forms that can be purchased from the dojo, you can create you own cards or you can use the forms cards I created (see tabs at the top).

4.  I have Palchugi Ee Jang memorized.  This means I can perform this form ALONE on the floor without any prompts or long pauses.

5.  I have physically practiced the three curriculum forms Palchugi Ee, Sah and Yuk Jang 3 times this week.

6.  I have video taped myself doing at least one of the three curriculum forms this week (Palchugi Ee, Sah and Yuk Jang) so I can see myself and begin to be aware of the items that are looked at to get a form checked off.

This includes but is not limited to:
- Hip placement - is your belt level in stances or are you thrusting one hip out or up?
-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 at level?
- Striking and not placing of your hands and chambers?
- Is there symmetry in the placement of your hands and chambers?

7.  I have done 100 round kicks on the bag two times this week.

8.  I have done 10 perfect pushups three times this week.

9.  I have done 15 each of crunches 5 ways and 3 bridges at an 8 count three times this week (see tab at top for how to do these).

10.  I have done one training run this week.

If you have any questions, you can leave a comment on this post.  I will automatically be notified of comments and will respond during the week.  Congratulations on making the decision to go out for your next Degree!  As with most difficult things in life, your hard work and perseverance on this journey will all be worth it in the end.  A journey of a thousand miles starts with the first step, congratulations on taking it.

I'm looking forward to helping you with your journey.

Ms. Paige