July 6th, 2007


In This Issue
> Great Expectations
> Kicking & Flexibility
> myGKR Training Tip Sample




There is a difference between expecting our best and expecting perfection from ourselves. Expectations really come down to what level of performance we ourselves are capable of.

When we expect the best from ourselves, we can be motivated by the potential outcome of our actions. If instead we expect perfection, we are merely setting ourselves up for failure.

Here's the simple word on expectations - sometimes we all fall short!

So what should we do about it? Drop our expectations next time? Berate our selves for failing? Give up because it's too hard? Many people choose one of these options, but the reality is they are all poor choices.

Here's the simple word on failing - move on

Sometimes the most effective result we can have is to fail. Without failure, success is impossible. Without failure, growth is stagnated. Without failure, change is unnecessary. Take failure for what it is; the opportunity to learn what doesn't work. See it as an opportunity to laugh at yourself. See it as an opportunity for character growth.

Only when failing becomes a habit should we begin to be concerned

When stretching for new goals, expect the occasional hiccup. That will help you see it for what it is. When setting a new goal, perhaps to reach a new personal best. Expect to reach the goal, expect to learn from the new experiences along the way, expect to work hard to achieve it and expect victory.

When we set a goal and miss it, so long as we are able to learn from the experience, it will be easier to re-motivate ourselves, to re-set our sights and persist.

In order to raise our expectations and meet them, growth is needed. If growth was not needed, then we would already have whatever we were striving for. Expectations are a personal measure of our own potential. We set the standards of performance in ourselves and generally meet them. If our results are not as we would like them, it's time to look at our own expectations.

Remember that hopes and expectations are not the same

Hopes are what we wish we were capable of and expectations are what we believe. Our results rarely extend to meet our hopes and even more rarely exceed our expectations.

To raise your expectations, be truthful about your potential. See the best you have ever done as the benchmark for growth. Believe that you are capable of anything you can imagine for yourself. Believe that you are capable of learning the things that stand between you and where you would like to be. Look into the faces of the people that believe in you and borrow some of their belief for a time. You can always repay it! Understand that your potential is far beyond where you set your current expectations. Be willing to push the boundaries of present truth, to incorporate the victories that future expectations will bring.

In the end, expect your best every time. You can never be disappointed with that.



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Kicking and flexibility. These are two words that often strike fear into a large number of karate students. Why is it that that kicking, above all other techniques, is something that we feel overly apprehensive about? Our kicks, along with our punches, are our primary weapons. It seems a little strange then that we would be happy to go into battle with just half an armoury.

Developing Kicks
There is no mystery about developing stronger, faster or more dynamic kicks. Like everything that we do it simply takes time and attention to detail. On a basic level, I think that we are always interested in watching the best kicker in the dojo. That said, paying attention to them suggests you are not focused on your own technique at the time.

Its important you make time to work on all four different kicks, as opposed to four slight variations of the same kick. During your kicks, focus on hitting different target areas with a specific part of the foot. For example, our Mae Geri (front kick) is usually directed at the solar plexus and is struck using the ball of the foot. Alternatively, a Yoko Geri (side kick) is most often used when striking the solar plexus or ribs and is driven in using the blade of the foot. Knowing where you are targeting and what you are using will go a long way towards allowing you to develop your balance and technique.

Equally, make sure that you focus your attention on all aspects of the kick, not just the end product. If you have a nice high, fluid preparation and your kick follows the correct line, the end product will almost take care of itself. I say almost!

Developing Flexibility
There are three kinds of flexibility, all of which are important and all of which will have a different effect on your kicks.
Dynamic – The ability to perform dynamic movements with a full range of motion in the joints. High kicking or leg raises are excellent forms of dynamic flexibility training.
Static Passive – Holding extended positions using your weight or resistance. An example of this would be the splits or having someone hold your leg up high.
Static Active – Being able to hold an extended position using your own strength or tension. This could be holding the second stage of any of our basic kicks.

It is important to work on all areas of your flexibility, in order to give yourself the best chance at developing the kick you are looking for. I have seen some students who are able to do the splits, but who lack the dynamic flexibility needed to kick to any great height. On the flip side, there are many karate-ka who can get nowhere near the splits but are more than capable of a Jodan Mawashi Geri (head level round kick). This is because flexibility is joint specific! Just because we can lift our leg in one direction doesn’t mean that is the case in all directions. Again, work on everything. Don’t neglect your strong points to continue growing, but never ignore what needs the most work. Your classmates may think they know what your limitations are. With some consistent effort you will be able to surprise them with a technique that they were not expecting.



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The practice of karate is often described as an ongoing journey towards perfecting technique. This self-mastery mindset exists due to the fact that often, the slightest adjustments and modification in technique towards correct form can lead to an enormous improvement in overall ability.

Over the coming months we will be highlighting a number of training topics,
and discussing how making tiny adjustments in technique can lead to measurable progress in your karate.


Does Practise Make Perfect?
Part 1 – Basics And Kata

When it comes to karate mastery, a common ideology is that it just requires practise, practise, and even more practise. In many ways this is very true, its takes years of repetition to master our technique, chipping away at the small inconsistencies and developing instinctive muscle memory.

The challenge that people in Western cultures face however is that we live in the age of instant gratification. With this, the idea of practise, practise, practise, deters many westerner karate-ka from reaching their potential.

For every technique in our ‘basics’ and ‘kata’ training, a correct path is laid out with every detail accounted for - and all for a specific reason. To waiver off this path, even slightly, results in a less effective technique, hence karate’s pursuit towards perfection.

Achieving karate perfection, the perfect punch, the perfect stance etc is like the perfect golf swing. Most players over 18 holes will hit at least one shot that comes off the club like a dream, giving us an incredible feeling, making the entire game worthwhile and taking away all the frustrations of other mishit shots. The difference with karate is that we are expected to hit the perfect technique each and every time.
And, for each technique, there is so much to get right. The position of the feet, knees, hips, posture, elbows, fists etc, accompanied with the required timing of all these coming together. All of this takes time to develop, as we must forge through four stages of development.

Stage 1. Unconscious incompetence
Upon starting, we do everything wrong but don’t really realise what good technique is any way.

Stage 2. Conscious incompetence
After a short while, we begin to become very conscious of our poor technique and realise we have much to work on.

Stage 3. Conscious competence
After learning and remembering the details of each technique, so long as we focus on these details with our mind thoroughly on the job, we are able to execute competent technique.

Stage 4. Unconscious competence
As time passes, through the constant conscious focus on technique, we begin to create positive technical habits, resulting in our ability to execute correct technique without having to think about it any more.

Turn Off Your Autopilot
The only way we are able to forge through these four stages and achieve near perfection; is to turn off our autopilots. Many students who are going through a technique or kata for the umpteenth time – due to their attitude of ‘done this before’ – will switch off their mind and run on autopilot. The danger with this is that they will cling to bad habits and will chip away at the small imperfections. This sees them doomed to remaining on the same grade, or ability level for extended periods

The goal is to find fulfilment in the small improvements
The way we overcome this and go back to focus orientated practise is to become self-aware. A person who is self-aware will be able to locate the imperfections in their technique and, consequently will have something to work on. When the mind has a goal or something to work towards it will be happy to take part in whatever the body is doing. In addition, it is important to find fulfilment in small incremental improvements in technique. Having a goal of perfection may be impossible, but it will always give you a goal none-the-less. Having an attitude of near enough is good enough will see you stagnate and become complacent.

Still no apology to the lifting of Sensei John Hacketts article though..... not that we know of anyway!