QUOTE
In This Issue
> The Long Strech (Part Two)
> Face The Right Way
> myGKR Training Tip Sample
Last month I discussed the benefits of not only home training but also stretching at home on a regular basis. One of the greatest things about stretching is that you can do it in the comfort of your own home, even while watching TV.
The following are some essential tips to accompany a long stretch.
Slowing the Pace
Slowing down the pace of stretching is simply a matter of time spent. Most karate classes spend five to ten minutes on stretching. This is fine to warm up muscles that are already stretched, however it is woefully inadequate as a primary stretching session. It is imperative the karate practitioner takes time outside of class to stretch. Participation in public classes should only be one aspect of your overall stretching training.
Slowing down the pace of your stretching is really quite simple. Don’t rush through it!
The key is to start by relaxing the mind. The body will follow because when the mind touches the body, the body responds. Keeping your attention focused on the particular muscles that are being stretched brings your mind and body together toward the same end. Slowing down your stretches enables you to feel each stretch completely and to experience it in depth.
Breathing
Central to the long stretch is deep breathing. Deep breathing practice has been a major part of the martial arts for thousands of years. Proper deep breathing oxygenates the body. When we are breathing deeply we take in larger amounts of oxygen and energy, which are distributed throughout the body via the cardiovascular system. The rich oxygenated blood assists the muscles in becoming more supple and strong. Breathing also has the effect of helping the mind to calm down. When we are looking inward, focusing on our breathing, other disruptive thoughts that run continuously through the mind settle of their own accord. The mind relaxes. This, in turn allows the muscles to relax, stretch and lengthen to their full potential.
There are many different breathing exercises used in the various martial arts, but for the long stretch I suggest you stick with simple abdominal breathing. Abdominal breathing or belly breathing is filling the lungs completely from the bottom up. The focus is on the abdomen, or hara, the spot just below your navel. As you breathe in push this belly area out and down. It is a muscular action as well as a respiratory action, so become aware of your abdominal muscles expanding. By pushing the abdomen out, you create a vacuum allowing your lungs to open and be filled to their maximum capacity. As you breathe out, contract your abdominal muscles, pulling them in and up allowing them to squeeze the air from your lungs. It is especially important to relax and focus on releasing tension during the exhalation process.
Practice abdominal breathing during your supplemental training. Take three long, complete breaths during each stretch. The muscles need time to unwind and release the tension that builds up within them during everyday life. As the muscles relax they will begin to gradually lengthen. Sometimes it helps to visualize your body as a lead weight sinking down with the pull of gravity.
Whatever stretches you do are fine, especially ones that are done in your regular karate warm-up. Just do them longer and slower…and remember to breathe. You should very soon begin to notice a difference in the way your muscles feel and the quicker response you get from them. Part of training is becoming aware of living in your body, feeling the muscles move, experiencing the deeper effects the techniques have. The Long Stretch puts you in closer communication with your body. Use it to make you body your ally. Practice the Long Stretch as a part of your supplemental training and your karate can do nothing but improve.
In life nothing stands still, everything is moving! Trees grow up and outwards, Geese fly south for the winter, all living things grow older every day.
Humans are the only species that have the ability to change the direction they travel. You choose what path to take every day when you wake up; will you get the tough things done first or just have another cup of tea first?
In the dojo we line up facing the instructor. To our left stand the newer students, less experience than ourselves. To our right the higher grades, those that have trained longer than us, with more ability and stronger karate. When you train do you look to the left and say, “I am better than those students down there today", or do you look to the right and say “I’m not as good as those students yet“?
Looking left will lead you to take your foot off the gas and take things a little easy – ultimately stunting your growth. Looking right will help you to focus on where you want to go with your training and lift you to a higher standard.
THE QUESTION IS: WILL YOU LOOK TO THE LEFT OR THE RIGHT?
What you focus on is what you will get. Make sure you are focused on the way you want to go! A small change in your direction now will have a huge effect on where you end up in six months or a year’s time.
I remember about the time of 5th kyu blue belt in my training, one of the senior instructors said two simple but very effective words “IT’S EASY”. I have always remembered this, and when training feels too tough I just think, “it’s easy”. Just push down a little in your stance, just a few seconds more, just a little faster… it’s easy. When you look at the senior students around you, does it look easy? That’s right, it is easy when you are facing the right way.
If you are fortunate enough to be at the far right of your line where should you look? Well GKR have kindly provided a good-looking instructor to stand in front of you at each lesson; that’s where you should look.
As an instructor it is always good to see your students emulating your actions and trying his or her hardest to be as good as you, this is the ultimate reward for facing the right direction in our training. As a senior student, are you focused on where your instructor is? Do you talk to your instructor/s or your senior instructor about your training?
As a Regional Instructor, nothing feels better than a student approaching you to ask what they can do to improve their karate. We are often asked by a student if they can help out in a class with new students and show them the way, as they where shown when they started. This is often the first step to becoming a sempai or even going on to become a sensei in your own class. You can start this training at almost any stage in your karate journey, I hope you enjoy the Journey as much as I do.
This series of articles has introduced you to the term, ‘SMART’ self-defence, which is made up of three components, all vital for self-defence. These are Smarts, Martial Arts, and Realistic Techniques.
If you have yet to read parts 1-7 of this series, we suggest you go back.
Thus far we have covered the latter two components, ‘MA’ (Martial Arts) and ‘RT’ (realistic Techniques). The final component we shall cover is the first, ‘S’ (Smarts).
There are many aspects of Smarts in the term SMART self-defence.
While ‘MA’ and ‘RT’ revolve around combat, ‘S’ (Smarts) generally eludes to avoidance.
Smarts And Your Presentation
Presentation is half the battle when it comes to fending off a potential attacker’s interested in you. A criminal with their eye on you does not want someone willing to fight, make noise and generally cause trouble because that puts their nefarious acts in jeopardy – which could lead straight to a jail cell.
Do you know how to present yourself in public so as to avoid unwanted attention? Do you even realize that you may inadvertently be presenting a demeanor that invites trouble from criminals?
Here are some things to watch out for or do in order to present the façade you need in order to avoid a criminal act committed against you:
Perk up that self-esteem and self-confidence. Nothing says “pick on me” more than a timid little mouse of a person with slumped shoulders and head down, with the air of someone who is carrying the weight of the world on their shoulders.
If you do have the weight of the World on your shoulders, when you are walking at night, its time to forget about these and focus on your positives. The best way to portray self-confidence is to walk tall. Hold your shoulders back and head held high. Look ahead.
If you’re out at night (walking or on public transport) and you happen to come across a male stranger who wants to chat…
a) ALWAYS look them in the eye. This confidence may prove too much. It also tells them that later you have a much better chance of identifying them to police. If this idea scares you, practice at your local shops. When you meet a male employee at a store, look them dead in the eye when speaking with them.
b) Don’t show fear, be polite, speak briefly but do not disclose any information about yourself.
c) Keep the conversations brief. Even if it means that you tell them that you’re sure they’re a nice person but you have a policy not to talk to strangers at night.
d) Never talk with your hands in your pocket. This prevents you from taking sudden action.
e) Never turn you back to them. If you are going to walk away to a safer area, keep your head turned back to show you are paying close attention to them.
f) Never be rude or say anything that might infuriate them or hurt their pride.
g) Do not let them get closer as they talk with you. If they step in when they speak, you step back as you answer.
h) Think of ways you might respond if they do get physical.
> The Long Strech (Part Two)
> Face The Right Way
> myGKR Training Tip Sample
Last month I discussed the benefits of not only home training but also stretching at home on a regular basis. One of the greatest things about stretching is that you can do it in the comfort of your own home, even while watching TV.
The following are some essential tips to accompany a long stretch.
Slowing the Pace
Slowing down the pace of stretching is simply a matter of time spent. Most karate classes spend five to ten minutes on stretching. This is fine to warm up muscles that are already stretched, however it is woefully inadequate as a primary stretching session. It is imperative the karate practitioner takes time outside of class to stretch. Participation in public classes should only be one aspect of your overall stretching training.
Slowing down the pace of your stretching is really quite simple. Don’t rush through it!
The key is to start by relaxing the mind. The body will follow because when the mind touches the body, the body responds. Keeping your attention focused on the particular muscles that are being stretched brings your mind and body together toward the same end. Slowing down your stretches enables you to feel each stretch completely and to experience it in depth.
Breathing
Central to the long stretch is deep breathing. Deep breathing practice has been a major part of the martial arts for thousands of years. Proper deep breathing oxygenates the body. When we are breathing deeply we take in larger amounts of oxygen and energy, which are distributed throughout the body via the cardiovascular system. The rich oxygenated blood assists the muscles in becoming more supple and strong. Breathing also has the effect of helping the mind to calm down. When we are looking inward, focusing on our breathing, other disruptive thoughts that run continuously through the mind settle of their own accord. The mind relaxes. This, in turn allows the muscles to relax, stretch and lengthen to their full potential.
There are many different breathing exercises used in the various martial arts, but for the long stretch I suggest you stick with simple abdominal breathing. Abdominal breathing or belly breathing is filling the lungs completely from the bottom up. The focus is on the abdomen, or hara, the spot just below your navel. As you breathe in push this belly area out and down. It is a muscular action as well as a respiratory action, so become aware of your abdominal muscles expanding. By pushing the abdomen out, you create a vacuum allowing your lungs to open and be filled to their maximum capacity. As you breathe out, contract your abdominal muscles, pulling them in and up allowing them to squeeze the air from your lungs. It is especially important to relax and focus on releasing tension during the exhalation process.
Practice abdominal breathing during your supplemental training. Take three long, complete breaths during each stretch. The muscles need time to unwind and release the tension that builds up within them during everyday life. As the muscles relax they will begin to gradually lengthen. Sometimes it helps to visualize your body as a lead weight sinking down with the pull of gravity.
Whatever stretches you do are fine, especially ones that are done in your regular karate warm-up. Just do them longer and slower…and remember to breathe. You should very soon begin to notice a difference in the way your muscles feel and the quicker response you get from them. Part of training is becoming aware of living in your body, feeling the muscles move, experiencing the deeper effects the techniques have. The Long Stretch puts you in closer communication with your body. Use it to make you body your ally. Practice the Long Stretch as a part of your supplemental training and your karate can do nothing but improve.
In life nothing stands still, everything is moving! Trees grow up and outwards, Geese fly south for the winter, all living things grow older every day.
Humans are the only species that have the ability to change the direction they travel. You choose what path to take every day when you wake up; will you get the tough things done first or just have another cup of tea first?
In the dojo we line up facing the instructor. To our left stand the newer students, less experience than ourselves. To our right the higher grades, those that have trained longer than us, with more ability and stronger karate. When you train do you look to the left and say, “I am better than those students down there today", or do you look to the right and say “I’m not as good as those students yet“?
Looking left will lead you to take your foot off the gas and take things a little easy – ultimately stunting your growth. Looking right will help you to focus on where you want to go with your training and lift you to a higher standard.
THE QUESTION IS: WILL YOU LOOK TO THE LEFT OR THE RIGHT?
What you focus on is what you will get. Make sure you are focused on the way you want to go! A small change in your direction now will have a huge effect on where you end up in six months or a year’s time.
I remember about the time of 5th kyu blue belt in my training, one of the senior instructors said two simple but very effective words “IT’S EASY”. I have always remembered this, and when training feels too tough I just think, “it’s easy”. Just push down a little in your stance, just a few seconds more, just a little faster… it’s easy. When you look at the senior students around you, does it look easy? That’s right, it is easy when you are facing the right way.
If you are fortunate enough to be at the far right of your line where should you look? Well GKR have kindly provided a good-looking instructor to stand in front of you at each lesson; that’s where you should look.
As an instructor it is always good to see your students emulating your actions and trying his or her hardest to be as good as you, this is the ultimate reward for facing the right direction in our training. As a senior student, are you focused on where your instructor is? Do you talk to your instructor/s or your senior instructor about your training?
As a Regional Instructor, nothing feels better than a student approaching you to ask what they can do to improve their karate. We are often asked by a student if they can help out in a class with new students and show them the way, as they where shown when they started. This is often the first step to becoming a sempai or even going on to become a sensei in your own class. You can start this training at almost any stage in your karate journey, I hope you enjoy the Journey as much as I do.
This series of articles has introduced you to the term, ‘SMART’ self-defence, which is made up of three components, all vital for self-defence. These are Smarts, Martial Arts, and Realistic Techniques.
If you have yet to read parts 1-7 of this series, we suggest you go back.
Thus far we have covered the latter two components, ‘MA’ (Martial Arts) and ‘RT’ (realistic Techniques). The final component we shall cover is the first, ‘S’ (Smarts).
There are many aspects of Smarts in the term SMART self-defence.
While ‘MA’ and ‘RT’ revolve around combat, ‘S’ (Smarts) generally eludes to avoidance.
Smarts And Your Presentation
Presentation is half the battle when it comes to fending off a potential attacker’s interested in you. A criminal with their eye on you does not want someone willing to fight, make noise and generally cause trouble because that puts their nefarious acts in jeopardy – which could lead straight to a jail cell.
Do you know how to present yourself in public so as to avoid unwanted attention? Do you even realize that you may inadvertently be presenting a demeanor that invites trouble from criminals?
Here are some things to watch out for or do in order to present the façade you need in order to avoid a criminal act committed against you:
Perk up that self-esteem and self-confidence. Nothing says “pick on me” more than a timid little mouse of a person with slumped shoulders and head down, with the air of someone who is carrying the weight of the world on their shoulders.
If you do have the weight of the World on your shoulders, when you are walking at night, its time to forget about these and focus on your positives. The best way to portray self-confidence is to walk tall. Hold your shoulders back and head held high. Look ahead.
If you’re out at night (walking or on public transport) and you happen to come across a male stranger who wants to chat…
a) ALWAYS look them in the eye. This confidence may prove too much. It also tells them that later you have a much better chance of identifying them to police. If this idea scares you, practice at your local shops. When you meet a male employee at a store, look them dead in the eye when speaking with them.
b) Don’t show fear, be polite, speak briefly but do not disclose any information about yourself.
c) Keep the conversations brief. Even if it means that you tell them that you’re sure they’re a nice person but you have a policy not to talk to strangers at night.
d) Never talk with your hands in your pocket. This prevents you from taking sudden action.
e) Never turn you back to them. If you are going to walk away to a safer area, keep your head turned back to show you are paying close attention to them.
f) Never be rude or say anything that might infuriate them or hurt their pride.
g) Do not let them get closer as they talk with you. If they step in when they speak, you step back as you answer.
h) Think of ways you might respond if they do get physical.
Comments - as ever - are most welcome!
Tom.