Not the best session, but a good workout nonetheless. Shoulder issues have crept back, which made today's session a little harder to deal with.
Warm Up:
10 x 10LB DB External rotations
Shoulder mobilization exercises
Workout: Bagwork 4: "Ten good ones". The premise is ten of the best reps you can muster; if it's crap, toss it out, it doesn't count. Only the ten best.
As Many Rounds as Possible (I have 10 rounds listed on the card)
Mawashi geri
Jab (W)
Cross (W)
Jab + Mawashi Geri
Jab + Mawashi Geri
The first couple of rounds were a good way to start the warm up (I know better next time --marked with a "W" for warm up). After two circuits, I dropped the single jab and cross; I felt it was a better usage of time to focus on the combinations than the single technique; I will leave them in for warm up next time.
I finished 4 circuits. Doesn't sound like much, but that's four rounds of max power/effort of ten solid reps. Not terrible, in my humble opinion, and it leaves a lot of room for improvement. That said, the shoulder played a big role in limiting the number of rounds.
50 Double Unders
Abs:
10 x 10 LB Leg Raises (bench)
10 x 30LB Knee raises (cable)
10 x 20 LB Leg Raises (bench)
10 x 30LB Knee raises (cable)
Finisher: 100 Double Unders. Stalled around 50; the next ten left a lot to be desired, but I got it back on track around #63. The last 10 were not fun either.
Stretched and called it a day.
OSU!
Hangtime Fit. Yoshukai Strong. OSU!
Showing posts with label technique. Show all posts
Showing posts with label technique. Show all posts
Wednesday, April 11, 2012
Thursday, March 29, 2012
3/28/2012 Early AM Session
Today's workout is Bagwork 5...at least in part. I wasn't quite sure how I felt about my breathing issues, so I cut it down from five "fights" to two.
Warm up:
Untimed bag work
Workout -Bagwork:
3m-2m-1m - 5s/7s Burst Rounds
3m-2m-1m - 7s/5s Burst Rounds
I should have had 3 regular 3m-2m-1m after this, but I was huffing and puffing...felt good, but I decided not to push it.
Ab Work:
Cable Woodchoppers: 10 x 30LBS, 10 x 60LBS, 10 x 90LBS,
Standing Cable Crunch: 10x150LBS, 10x160LBS, 10x170LBS
Hanging Leg Raises: 10x20LBS, 8 x 30LBS, 8 x 50LBS
Stretch, cool down and called it a day.
OSU!
Warm up:
Untimed bag work
Workout -Bagwork:
3m-2m-1m - 5s/7s Burst Rounds
3m-2m-1m - 7s/5s Burst Rounds
I should have had 3 regular 3m-2m-1m after this, but I was huffing and puffing...felt good, but I decided not to push it.
Ab Work:
Cable Woodchoppers: 10 x 30LBS, 10 x 60LBS, 10 x 90LBS,
Standing Cable Crunch: 10x150LBS, 10x160LBS, 10x170LBS
Hanging Leg Raises: 10x20LBS, 8 x 30LBS, 8 x 50LBS
Stretch, cool down and called it a day.
OSU!
Saturday, January 14, 2012
Training an Assistant
As an assistant instructor, I was fortunate. My Sensei took a lot of time teaching assistant instructors how to teach. Some of us got a long leash...a few had free reign (very few). I started assisting with classes sometime around 2005 and became a chief instructor in 2010. In all of that time, there was one teaching lesson I'd never learned: teaching someone else how to teach.
Last Thursday night, I took the opportunity to allow two second kyu's the opportunity to teach groups; let's be honest (and fair), they weren't groups, rather one-on-one lessons. Let's just say, it was a learning experience for all.
Who's on First?
"Where do I start, what do I say, err...um...was there a kiyah there? If the don't do this right, is Sensei going to maul me and feed me to the Kraken?"
Slow it down. First step is demonstrate. This will help the student-teacher gather their bearings and gives them an opportunity to iron out the miscommunication between their hands, their feet and their head.
How do you eat an elephant?
One bite at a time. I've yet to meet a single student who could absorb an entire kata first time through. Step number two is to break it down. Make the material more manageable.
One. Bite. At. A. Time.
That doesn't mean walk through the kata and explain the moves and expect the student to catch on, it means show them 1-3 moves (depending on what's going on during the counts, of course), then start over and tack on number 4. Then start over and tack on number five. You get the picture.
George of the Jungle:
I won't bust out the full on theme song, but I will say "WATCH OUT FOR THAT TREE!"
Everyone messes up, and if one pays close enough attention, "patterns of wrong" can be found. I tell my students all the time that I teach based on my own pet peeves. That is, I know what mistakes drive me nuts, so you won't repeat those mistakes; I've been told for years what I do nicely, right, well, etc, so as my student, you will do them in that manner.
That said: if you, as a student, do something particularly bad, it is YOUR RESPONSIBILITY to not pass that on to the student you are teaching. If you do something well, by all means, PASS THAT on to your student. Use someone else point of reference on either side if need be...but be careful to not sound cocky, condescending, judgmental, arrogant or self-righteous --all of which are very unbecoming.
Don't just stand there:
Do something. Let the student watch you a few times, get all the way through the material being taught, review and then let the student try on their own. If your student can't practice outside of your company, you weren't effective.
Spot your prey from 10,000 feet...
swoop in and snag the ant, then come rest on the tree tops:
A very verbose analogous way of saying "move between both the big picture and the details...and back again". Nothing in karate is completely big picture, nor should everything rest in minutiae. It is a mix of both and both are important, but a student is not going to absorb everything in one (or even a dozen) lessons. Focus on the high points, whether it's big picture or detailed.
...and lastly...
There is no such thing as a stupid question
This one pains me, because I generally disagree, but in this context it's true. Well...almost: Don't ever ask a co-director what you should do to get ready for your black belt test. THAT is a dumb question, but that aside --there are no dumb questions in karate. If you are unsure, ask. It happens to everyone. Heck, I still ask and I've been known to do it in the middle of a lesson. No one remembers it all. No one.
I'll wrap the list up with these high level points, though as with most things, I could go on forever (and ever...). If you find yourself in the unenviable position of training a trainer, hopefully this will help. If you yourself have to learn to teach, I hope this can help. In fact, this may even help you, as the student, learn your material...in any case, "Watch out for that tree!"
OSU!
CM
Last Thursday night, I took the opportunity to allow two second kyu's the opportunity to teach groups; let's be honest (and fair), they weren't groups, rather one-on-one lessons. Let's just say, it was a learning experience for all.
Who's on First?
If you don't recognize the exchange above, it's from the famous Abbott and Costelloo "Who's on First" skit. It pretty well sums up the single most important lesson on teaching: make sure your teacher knows the material being taught. Simple, right? Sure, but the student-teacher is experiencing a flood of thigns going through their heads, especially new student-teachers.Abbott: I say Who's on first, What's on second, I Don't Know's on third.Costello: Are you the manager?Abbott: Yes.Costello: You gonna be the coach too?Abbott: Yes.Costello: And you don't know the fellows' names?Abbott: Well I should.
"Where do I start, what do I say, err...um...was there a kiyah there? If the don't do this right, is Sensei going to maul me and feed me to the Kraken?"
Slow it down. First step is demonstrate. This will help the student-teacher gather their bearings and gives them an opportunity to iron out the miscommunication between their hands, their feet and their head.
How do you eat an elephant?
One bite at a time. I've yet to meet a single student who could absorb an entire kata first time through. Step number two is to break it down. Make the material more manageable.
One. Bite. At. A. Time.
That doesn't mean walk through the kata and explain the moves and expect the student to catch on, it means show them 1-3 moves (depending on what's going on during the counts, of course), then start over and tack on number 4. Then start over and tack on number five. You get the picture.
George of the Jungle:
I won't bust out the full on theme song, but I will say "WATCH OUT FOR THAT TREE!"
Everyone messes up, and if one pays close enough attention, "patterns of wrong" can be found. I tell my students all the time that I teach based on my own pet peeves. That is, I know what mistakes drive me nuts, so you won't repeat those mistakes; I've been told for years what I do nicely, right, well, etc, so as my student, you will do them in that manner.
That said: if you, as a student, do something particularly bad, it is YOUR RESPONSIBILITY to not pass that on to the student you are teaching. If you do something well, by all means, PASS THAT on to your student. Use someone else point of reference on either side if need be...but be careful to not sound cocky, condescending, judgmental, arrogant or self-righteous --all of which are very unbecoming.
Don't just stand there:
Do something. Let the student watch you a few times, get all the way through the material being taught, review and then let the student try on their own. If your student can't practice outside of your company, you weren't effective.
Spot your prey from 10,000 feet...
swoop in and snag the ant, then come rest on the tree tops:
A very verbose analogous way of saying "move between both the big picture and the details...and back again". Nothing in karate is completely big picture, nor should everything rest in minutiae. It is a mix of both and both are important, but a student is not going to absorb everything in one (or even a dozen) lessons. Focus on the high points, whether it's big picture or detailed.
...and lastly...
There is no such thing as a stupid question
This one pains me, because I generally disagree, but in this context it's true. Well...almost: Don't ever ask a co-director what you should do to get ready for your black belt test. THAT is a dumb question, but that aside --there are no dumb questions in karate. If you are unsure, ask. It happens to everyone. Heck, I still ask and I've been known to do it in the middle of a lesson. No one remembers it all. No one.
I'll wrap the list up with these high level points, though as with most things, I could go on forever (and ever...). If you find yourself in the unenviable position of training a trainer, hopefully this will help. If you yourself have to learn to teach, I hope this can help. In fact, this may even help you, as the student, learn your material...in any case, "Watch out for that tree!"
OSU!
CM
Tuesday, December 20, 2011
Fixing the Front Kick
Mae Geri, or front kick, is one of the 4 basic kicks in karate. In fact, it's so theoretically simple, I can best sum it up as pick your foot up and extend it out.
SIMPLE! So simple it's brilliant. So simple, that it boggles the mind how so many people don't execute it in an efficient manner. Before we get into how to correct this technique, let's look at it's uses and it's importance.
The mae geri can be used offensively, defensively and as a "stage 2" building block for more advanced kicks. Offensively, a well executed front kick can be used to inflict pain on your target. This application is the most prominent, as it is the most obvious and the application most often taught. It can also be used to push or create space between you and your target, the latter of which is also it's primary defensive application. Defensively, it can also be used to slow or halt the momentum of an assailant/opponent. Progressively speaking, the mae geri is the building block to the nidan geri (double jump front kick), kakato otoshi (ax kick), ko geri (crescent kick) and kake geri (hook kick).
With all of the potential applications of this kick, it's easy to see why being correct AND efficient in execution is important.
Execution:
Lift the knee in front of the body as high as possible; height is paramount. Extend your leg, from the knee.
Simultaneously, point the ball of the foot at your target; this is your striking area. Ensure your toes are pulled back. DO NOT POINT your toes...unless you enjoy hobbling and have zero intention of wearing open-toed shoes. After striking, retract your leg by bending at the knee. Set your foot down back in starting position.
...or simply stated: pick up your foot, extend your leg, bend your leg, put your foot down. But I'm sure you understood that.
Again, it's simple...right. Right? What's the problem? Let's start at the top...er rather, the center.
Hips:
During one of my first classes as an instructor, I noticed that almost half the class was kicking mid-shin level. I counted and coached and encouraged, I finally stopped everyone and said "WE DON'T KICK PUPPIES IN THIS DOJO!"; it was good for a laugh, but they'd all understood. However, understanding and physical limitation sometimes meet at a crossroads...and physical limitation usually wins out. I tried and I tried to give tips to get their kicks up, with not much success.
Eventually, I had them sit into full squat position; the students who were having the issue could not fully sit into this position and the students who were kicking just fine could...we hung out here for awhile.
Following standard M-Wod protocol; I had the class stand and try the kick again; lo and behold...the kicks were closer to belt level --almost auto-magically! From that point on, we integrated this stretch (and a few others) into the class warm up and the kick height got progressively better.
Big ups to Kelly "K-Star" Starrett and MobilityWod...I'll be referring to his teachings quite a bit, so you'll be QUITE familiar with him by the end.
Quads to knees:
I have also often times seen students with knee problems have trouble executing this kick. To me, this is an indication of tightness in the quads and hamstrings. As K-Star would say; you need to create slack. The couch stretch is a stretch to open the high hip area. A modified runners stretch will assist with loosening up the high hamstring area.
Point the toes:
Generally, executing a mae geri flatfooted is incorrect. There is some usefulness, however, only in one perceivable instance: stopping your target. For every other use of this kick, you will need to strike with the ball of your foot. In addition to striking considerations, you'll want to get those toes back (trust me).
Let's experiment: walk up to the closest wall and take off your shoe; ram your toes into the wall. Doesn't feel good, does it? That's what's eventually going to happen if you don't get your toes back. One tip that works fairly well is to pull your heel off of the ground before you kick, effectively, setting your foot position before you even move. Another is to walk around on your tippee-toes. Also, consider stretching the calf; it is possible that you lack the flexibility to position your foot.
Hips, revisited:
Let's go back uptown and revisit the hips. One habit that I notice students sometimes tend to not pick up is thrusting the hips into the kick. The hips are a source of power in all techniques in karate; the mae geri is no different.
Try this: Stand next to a wall, take off your shoe. I promise, you aren't going to slam your toes into it this time. Position your foot into a good mae geri position on the wall, with your leg fully extended. Now, thrust your hips forward.
When you stand up and dust yourself off, think about that extra umph added to your kick full speed.
Practice practically: Grab a kick shield and find a partner. Have your partner hold the kick the shield...now kick it. Reset, then kick it again; this time thrust your hips into the kick. See the difference? Now repeat, until your partner is at the other end of the dojo. TUrn and come back.
Lastly, make sure when you execute this technique that you do not roll your shoulders forward; kinesthetically speaking, when your shoulders move forward, your hips travel backwards; when the shoulder moves backward, the hips push forward. Any guesses on what should happen with your shoulders? ;-)
One final point: earlier in this post, I said that height was paramount. Knee height affords you, the kicker, options on where to place your kick. You can't kick head high if your knee is barely waist high, unless you're double jointed --but that's just weird (nothing against people who are double jointed!). Sometimes it is advantageous to kick with a lower knee height, but you don't want to train that way; always train for the optimal application and the situation that will be the majority application. In this case, you'll want that knee nice and high.
There's lots of information there; I think all of it is relevant and useful, though it will take time, effort and practice. That said, with time, effort and practice you can take one of the most basic karate kicks and form it to fit a variety of situations and applications.
Remember: drill, drill drill! Work on your basics with pad & partners, not just in the air. You WILL notice a difference.
Feel free to ask questions in comments if I need to clarify anything (or just to say "hey, good post ;) )
OSU!
-CM
SIMPLE! So simple it's brilliant. So simple, that it boggles the mind how so many people don't execute it in an efficient manner. Before we get into how to correct this technique, let's look at it's uses and it's importance.
The mae geri can be used offensively, defensively and as a "stage 2" building block for more advanced kicks. Offensively, a well executed front kick can be used to inflict pain on your target. This application is the most prominent, as it is the most obvious and the application most often taught. It can also be used to push or create space between you and your target, the latter of which is also it's primary defensive application. Defensively, it can also be used to slow or halt the momentum of an assailant/opponent. Progressively speaking, the mae geri is the building block to the nidan geri (double jump front kick), kakato otoshi (ax kick), ko geri (crescent kick) and kake geri (hook kick).
With all of the potential applications of this kick, it's easy to see why being correct AND efficient in execution is important.
Execution:
Lift the knee in front of the body as high as possible; height is paramount. Extend your leg, from the knee.
Simultaneously, point the ball of the foot at your target; this is your striking area. Ensure your toes are pulled back. DO NOT POINT your toes...unless you enjoy hobbling and have zero intention of wearing open-toed shoes. After striking, retract your leg by bending at the knee. Set your foot down back in starting position.
...or simply stated: pick up your foot, extend your leg, bend your leg, put your foot down. But I'm sure you understood that.
Again, it's simple...right. Right? What's the problem? Let's start at the top...er rather, the center.
Hips:
During one of my first classes as an instructor, I noticed that almost half the class was kicking mid-shin level. I counted and coached and encouraged, I finally stopped everyone and said "WE DON'T KICK PUPPIES IN THIS DOJO!"; it was good for a laugh, but they'd all understood. However, understanding and physical limitation sometimes meet at a crossroads...and physical limitation usually wins out. I tried and I tried to give tips to get their kicks up, with not much success.
Eventually, I had them sit into full squat position; the students who were having the issue could not fully sit into this position and the students who were kicking just fine could...we hung out here for awhile.
Following standard M-Wod protocol; I had the class stand and try the kick again; lo and behold...the kicks were closer to belt level --almost auto-magically! From that point on, we integrated this stretch (and a few others) into the class warm up and the kick height got progressively better.
Big ups to Kelly "K-Star" Starrett and MobilityWod...I'll be referring to his teachings quite a bit, so you'll be QUITE familiar with him by the end.
Quads to knees:
I have also often times seen students with knee problems have trouble executing this kick. To me, this is an indication of tightness in the quads and hamstrings. As K-Star would say; you need to create slack. The couch stretch is a stretch to open the high hip area. A modified runners stretch will assist with loosening up the high hamstring area.
Point the toes:
Generally, executing a mae geri flatfooted is incorrect. There is some usefulness, however, only in one perceivable instance: stopping your target. For every other use of this kick, you will need to strike with the ball of your foot. In addition to striking considerations, you'll want to get those toes back (trust me).
Let's experiment: walk up to the closest wall and take off your shoe; ram your toes into the wall. Doesn't feel good, does it? That's what's eventually going to happen if you don't get your toes back. One tip that works fairly well is to pull your heel off of the ground before you kick, effectively, setting your foot position before you even move. Another is to walk around on your tippee-toes. Also, consider stretching the calf; it is possible that you lack the flexibility to position your foot.
Hips, revisited:
Let's go back uptown and revisit the hips. One habit that I notice students sometimes tend to not pick up is thrusting the hips into the kick. The hips are a source of power in all techniques in karate; the mae geri is no different.
Try this: Stand next to a wall, take off your shoe. I promise, you aren't going to slam your toes into it this time. Position your foot into a good mae geri position on the wall, with your leg fully extended. Now, thrust your hips forward.
When you stand up and dust yourself off, think about that extra umph added to your kick full speed.
Practice practically: Grab a kick shield and find a partner. Have your partner hold the kick the shield...now kick it. Reset, then kick it again; this time thrust your hips into the kick. See the difference? Now repeat, until your partner is at the other end of the dojo. TUrn and come back.
Lastly, make sure when you execute this technique that you do not roll your shoulders forward; kinesthetically speaking, when your shoulders move forward, your hips travel backwards; when the shoulder moves backward, the hips push forward. Any guesses on what should happen with your shoulders? ;-)
One final point: earlier in this post, I said that height was paramount. Knee height affords you, the kicker, options on where to place your kick. You can't kick head high if your knee is barely waist high, unless you're double jointed --but that's just weird (nothing against people who are double jointed!). Sometimes it is advantageous to kick with a lower knee height, but you don't want to train that way; always train for the optimal application and the situation that will be the majority application. In this case, you'll want that knee nice and high.
There's lots of information there; I think all of it is relevant and useful, though it will take time, effort and practice. That said, with time, effort and practice you can take one of the most basic karate kicks and form it to fit a variety of situations and applications.
Remember: drill, drill drill! Work on your basics with pad & partners, not just in the air. You WILL notice a difference.
Feel free to ask questions in comments if I need to clarify anything (or just to say "hey, good post ;) )
OSU!
-CM
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