The year at our karate club traditionally ended with the belt tests, followed by just a few extra training before the winter holidays break, which provide the best relief for yearly retrospectives and, more importantly, new plans!
I have to admit that I am a sucker for planning. Since I was a child I've been very good at making plans about everything, and even better at not living up to those plans ever! So, I just have to make some plans for karate training too, of course.
But first, I'll take a look at the closing year as a whole, and the main events.
The main theme of the year has been for me simply to prepare for the green belt test in December. That's right, I started to think about it and train for it practically the next day after the previous belt test. As customary to probably the vast majority of karate clubs around the world, we have reference lists of techniques, exercises, kata etc. that we are very likely to be requested to do at each belt test. Therefore, training for a belt test usually means to pay special attention when that target material is done during classes, have some training on our own practicing the list, and in the meantime bomb the teachers with questions and requests of clarifications, giving anything that is not on the list a lower priority. However, I see that it is quite usual for people to start following this pattern in the last month or two before the test, while I wanted to be more prudent and started straight away, i.e. a whole year before! On the other hand, this hasn't prevented me to still find out during the test that I've been doing a couple of things in the wrong way all the time... but at least I had no regrets, and when I stepped on the tatami for being tested, I felt confident and proud to know that whatever the outcome of my test, it would have been right.
The year also proved useful to learn something about fitness. I trained at my usual moderate pace (two classes a week plus a solo training once or twice a month) from January to the end of summer, but in September I got a combination of bad luck with an unusually long flu followed by a broken toe, resulting in a 6-7 weeks without training, just when I had planned to increase solo training to a weekly basis for the last two months before the test. When I came back, I really felt my legs have lost all their power built in the previous months... I was almost tempted to postpone the test, but now I've learned that enduring for just a week or two is enough to regain your full strength, even after almost a month of no sports.
But then how about that planning I've been talking about? Well, one year ago about this time, I was laying down on a piece of paper my first yearly karate plan (before that I really didn't have a plan of my own, I was just following the others). It was not much more than a bulleted list added by pencil on top of the real reference list for the test, printed on a piece of paper. That piece of paper followed me to every training for the whole year, so that after each class I could spend half an hour at least with my own tasks. At the end of the year, the piece of paper is literally falling apart... a good sign that it didn't just sit in my bag all the time!
It's not really much of a plan, but I thought it's interesting now to take a look at it in retrospective, and see how much I've been living up to it, and how much I have fallen short!
Monday 30 December 2013
Tuesday 30 July 2013
Homework, sweet homework! (part II - Do's and don'ts)
So you are at home, and you feel like you could do some karate homework tonight. You put on your karate gi, push some chairs and tables away to make room, and re-enact a full-length dojo training session start-to-finish, or until you accidentally break some bone against the furniture, some furniture against your bones, or your cat. Next time you do some martial arts homework, it will involve watching kung-fu movies or YouTube clips.
My idea is that there is no need to try hard fitting normal training into your living room. If you have a whole good room available for that at home, then good for you, but otherwise it doesn't really matter. Instead, homework time can be a great opportunity for doing things that you can't do during lessons. Wait, do I mean there is something you cannot do at the dojo but you can do at home? Not really, but there are certainly things you cannot do when training with the whole class, simply because the teacher and other students cannot wait for you. So unless you are allowed to freely use the dojo space for your own solo training, take advantage of homework time for making detailed investigations and exercises tailored to your personal needs.
#1 - Review lesson material
One idea is to write down notes (or keep in mind) right after each class, about the 2-3 things from today's lesson that left you feeling you need to understand better, or that you simply don't want to forget. Your homework is to go over those few things at your own pace, doing as many repetitions you think you need, without having to adhere to a schedule or switch to the next exercise until you choose so.
Oriental martial arts typically have a very extensive material to learn (techniques, kumite drills, kata etc.), and this unfortunately means there is a good chance that many months can pass before you see a specific technique again in a class, unless it's one of the basics. Reviewing in a short time (same evening or next day) what you've just done at the dojo, and then reviewing it again a few days later, can really help to keep it in mind. Personally I have realized that I have always reviewed kata at home, while I have rarely reviewed self-defense techniques, and the results are nowadays very clear: I have an easy time remembering all kata we've seen in classes, even if some of them we haven't done for a year, while on the other hand I still have troubles remembering the self-defense stuff!
#2 - Slow down everything
Whatever our level and experience, I am pretty sure we are all aware there is room for improving every single technique we can think about. Perhaps when people talk about improvements, they mostly think about becoming faster and more powerful, but it's also quite clear that precision is the enabler of both speed and power. If your technique is sloppy, speed and power will be wasted, and the final result inefficient.
In musical instruments studies, a lot of people will tell you that if you want to get fast, you need to practice slow (not exclusively slow, but still). I think the same applies to karate. Unfortunately, slowing yourself down for your needs is the least likely thing you can do during a class training: the teacher sets the pace, and everyone just follows. If the pace is too fast, there is not so much chance to fix subtle mistakes. Take advantage of being able to set your own pace freely at home, so that you can focus on the details of your techniques, listen to your body feedback, and figure out what you need to adjust.
#3 - Select/adapt exercises for limited space
No reason to worry about not being able to practice a whole kata in your bedroom, when there are so many other things you can do: single techniques or combinations in fixed stance, kihon ido limited to one or two steps in any direction, and even close-quarter self-defense and kumite drills.
But as a matter of fact, even exercises that require more space can be adapted to a smaller area. How about kata for instance? It might seem impossible to practice kata at home, but what if you break down the kata into shorter sequences and practice only one of them at a time? What if you modify the enbusen (steps pattern), changing directions differently so that you never need to move too far? It won't be the same kata, but this doesn't mean it will be less useful to practice. And no, it will definitely not mess up with how you do the full kata in the regular way.
#4 - Physical supplementary exercises
In addition to technique, you can of course also do some straight physical exercises. There are many which don't require to move around at all, such as push-ups, sit-ups and squats. If you don't want to sweat even a bit, stretching is always good.
Also look for physical exercises that still have a lot of karate-feel. For instance, choose a demanding stance such as shikodachi or nekoashidachi, and try to stay there for a few minutes in a row (pausing when necessary). This is actually a good alternative for strengthening the leg muscles, and it doesn't even require more space than the one for standing up!
My idea is that there is no need to try hard fitting normal training into your living room. If you have a whole good room available for that at home, then good for you, but otherwise it doesn't really matter. Instead, homework time can be a great opportunity for doing things that you can't do during lessons. Wait, do I mean there is something you cannot do at the dojo but you can do at home? Not really, but there are certainly things you cannot do when training with the whole class, simply because the teacher and other students cannot wait for you. So unless you are allowed to freely use the dojo space for your own solo training, take advantage of homework time for making detailed investigations and exercises tailored to your personal needs.
#1 - Review lesson material
One idea is to write down notes (or keep in mind) right after each class, about the 2-3 things from today's lesson that left you feeling you need to understand better, or that you simply don't want to forget. Your homework is to go over those few things at your own pace, doing as many repetitions you think you need, without having to adhere to a schedule or switch to the next exercise until you choose so.
Oriental martial arts typically have a very extensive material to learn (techniques, kumite drills, kata etc.), and this unfortunately means there is a good chance that many months can pass before you see a specific technique again in a class, unless it's one of the basics. Reviewing in a short time (same evening or next day) what you've just done at the dojo, and then reviewing it again a few days later, can really help to keep it in mind. Personally I have realized that I have always reviewed kata at home, while I have rarely reviewed self-defense techniques, and the results are nowadays very clear: I have an easy time remembering all kata we've seen in classes, even if some of them we haven't done for a year, while on the other hand I still have troubles remembering the self-defense stuff!
#2 - Slow down everything
Whatever our level and experience, I am pretty sure we are all aware there is room for improving every single technique we can think about. Perhaps when people talk about improvements, they mostly think about becoming faster and more powerful, but it's also quite clear that precision is the enabler of both speed and power. If your technique is sloppy, speed and power will be wasted, and the final result inefficient.
In musical instruments studies, a lot of people will tell you that if you want to get fast, you need to practice slow (not exclusively slow, but still). I think the same applies to karate. Unfortunately, slowing yourself down for your needs is the least likely thing you can do during a class training: the teacher sets the pace, and everyone just follows. If the pace is too fast, there is not so much chance to fix subtle mistakes. Take advantage of being able to set your own pace freely at home, so that you can focus on the details of your techniques, listen to your body feedback, and figure out what you need to adjust.
#3 - Select/adapt exercises for limited space
No reason to worry about not being able to practice a whole kata in your bedroom, when there are so many other things you can do: single techniques or combinations in fixed stance, kihon ido limited to one or two steps in any direction, and even close-quarter self-defense and kumite drills.
But as a matter of fact, even exercises that require more space can be adapted to a smaller area. How about kata for instance? It might seem impossible to practice kata at home, but what if you break down the kata into shorter sequences and practice only one of them at a time? What if you modify the enbusen (steps pattern), changing directions differently so that you never need to move too far? It won't be the same kata, but this doesn't mean it will be less useful to practice. And no, it will definitely not mess up with how you do the full kata in the regular way.
#4 - Physical supplementary exercises
In addition to technique, you can of course also do some straight physical exercises. There are many which don't require to move around at all, such as push-ups, sit-ups and squats. If you don't want to sweat even a bit, stretching is always good.
Also look for physical exercises that still have a lot of karate-feel. For instance, choose a demanding stance such as shikodachi or nekoashidachi, and try to stay there for a few minutes in a row (pausing when necessary). This is actually a good alternative for strengthening the leg muscles, and it doesn't even require more space than the one for standing up!
Friday 7 June 2013
Homework, sweet homework! (part I - Motivational traps)
What can turn an average student into a very good student? My answer is simple: homework!
It might sounds impractical, but you really should continue practicing karate at home. Classes with the teachers are paramount, but practice on your own is just as necessary. It is when you're on your own, that you can really think about what you're doing, evaluate yourself, and focus on what you personally need to practice to "fix" your weaknesses. However, not everyone is lucky to be allowed training at the dojo on their own, and even in that case the opportunities are limited. Therefore, I want to write about how someone can bring some karate practice at home. Certainly your living quarters aren't the best place for a full, well-round karate training session. You just can't expect to be able to do the same things you can do at the dojo. But luckily there are still many useful things to do.
Before that however, the biggest obstacle is probably the lack of motivation. What are possibly the most typical motivational traps to avoid?
#1 The "I have no time" trap
This is the most common thought that puts anybody (me first) off from starting doing things. Yes, we all have to work or study, possibly a family with children to care after, and other unavoidable duties. But if we did manage to find time in our life for karate classes, probably we have some extra time for homework too. The key is not to think that it has to be a whole training to be worth it. Perhaps there's 10 minutes here and 5 minutes there for some exercise that doesn't require a full warm-up. You can even find some non-technical exercises that need so little concentration, that you can do them while watching TV. Your best friend here, is keeping in mind that a 5-minutes exercise is better than no exercise.
#2 The "I have no space" trap
Of course, nothing beats our beloved giant dojo wooden floor. But if at home you have at least one area wide enough for you to stand up and extend your arms and legs, then you have in fact enough room for a lot of exercises (just think of all the Kihon techniques that are practiced from a fixed stance). If you can even take a step or two in one direction, the number of options skyrockets.
#3 The "I am too tired" trap
Nobody says that homework should be physically demanding. Karate is not entirely physical, but even the physical aspects of it are not all about power and speed. There is a lot to practice that doesn't require sweating or burning calories: coordination, fine-motor skills, and balance for example. As long as you aren't having troubles staying awake, you are not too tired yet.
#4 The "I can't keep up" trap
This has always been a typical mistake of mine: making a plan too extensive and ambitious, and then failing at keeping up with it. If you're the type that love routines and has no problem sticking to them, then writing down a small plan or list of exercises to do each day can be a great help. But if you're like me, going easily overboard in the planning phase, you may set yourself up for failure later. It might be best, to make no plan or schedule at all. Instead, keep only a wish list of ideas you'd like to review or drills you want to go over again, and use it as you see fit. Or even just improvise on the fly.
Once we recognize the traps we setup for ourselves for not practicing, and know a trick or two to wiggle free, we're ready to think about how to use the limitations of the home environment to our own advantage.
It might sounds impractical, but you really should continue practicing karate at home. Classes with the teachers are paramount, but practice on your own is just as necessary. It is when you're on your own, that you can really think about what you're doing, evaluate yourself, and focus on what you personally need to practice to "fix" your weaknesses. However, not everyone is lucky to be allowed training at the dojo on their own, and even in that case the opportunities are limited. Therefore, I want to write about how someone can bring some karate practice at home. Certainly your living quarters aren't the best place for a full, well-round karate training session. You just can't expect to be able to do the same things you can do at the dojo. But luckily there are still many useful things to do.
Before that however, the biggest obstacle is probably the lack of motivation. What are possibly the most typical motivational traps to avoid?
#1 The "I have no time" trap
This is the most common thought that puts anybody (me first) off from starting doing things. Yes, we all have to work or study, possibly a family with children to care after, and other unavoidable duties. But if we did manage to find time in our life for karate classes, probably we have some extra time for homework too. The key is not to think that it has to be a whole training to be worth it. Perhaps there's 10 minutes here and 5 minutes there for some exercise that doesn't require a full warm-up. You can even find some non-technical exercises that need so little concentration, that you can do them while watching TV. Your best friend here, is keeping in mind that a 5-minutes exercise is better than no exercise.
#2 The "I have no space" trap
Of course, nothing beats our beloved giant dojo wooden floor. But if at home you have at least one area wide enough for you to stand up and extend your arms and legs, then you have in fact enough room for a lot of exercises (just think of all the Kihon techniques that are practiced from a fixed stance). If you can even take a step or two in one direction, the number of options skyrockets.
#3 The "I am too tired" trap
Nobody says that homework should be physically demanding. Karate is not entirely physical, but even the physical aspects of it are not all about power and speed. There is a lot to practice that doesn't require sweating or burning calories: coordination, fine-motor skills, and balance for example. As long as you aren't having troubles staying awake, you are not too tired yet.
#4 The "I can't keep up" trap
This has always been a typical mistake of mine: making a plan too extensive and ambitious, and then failing at keeping up with it. If you're the type that love routines and has no problem sticking to them, then writing down a small plan or list of exercises to do each day can be a great help. But if you're like me, going easily overboard in the planning phase, you may set yourself up for failure later. It might be best, to make no plan or schedule at all. Instead, keep only a wish list of ideas you'd like to review or drills you want to go over again, and use it as you see fit. Or even just improvise on the fly.
Once we recognize the traps we setup for ourselves for not practicing, and know a trick or two to wiggle free, we're ready to think about how to use the limitations of the home environment to our own advantage.
Tuesday 30 April 2013
Kata training schemas
In my previous musings I wrote about a lot of ideas I have tried out on an occasional basis when practicing kata. I might have gone too far, and that must have been indeed because I didn't know to properly practice kata, except going back and forth with the whole thing. But as lucky as I am, someone decided to organize extra classes in our club exactly for learning better kata training, under the guidance of our most active kata tournament veterans. Note that this relates only to the practice of kata performance, not the study of its applications such as bunkai.
Now that I've been in many of those kata trainings already, I'm getting a much clearer idea about how to arrange my own kata practice. First let me highlight a few principles which I believe I have noticed during those lessons, and make for good kata practice, although not strictly mandatory:
1) Dedicate a good block of time to focus only on kata: I'd say about 30min minimum for each chosen kata. The extent is important to allow room for a progression in the repetitions. Performing a kata a couple of times only in the middle of a longer training is still beneficial at least for refreshing your memory on the sequence, and get a good feeling on stances and techniques, but probably to really improve one kata a step further it is required to dedicate a focused training now and then.
2) Choose a theme, i.e. an aspect of kata performance to focus on in today's practice, such as posture and stances, techniques, speed, breathing, power generation and so on. Or alternatively, encompass multiple themes on a single kata.
3) Plan a short progression of repetitions, where in each of them you either focus on a different aspect, increase the difficulty, or both.
4) Loop a few times over your planned progression, so that you do each different repetition more than once. Optionally also slightly increase the difficulty at every loop.
The following examples are taken directly from those classes, but they are just that: examples. Making up your own is the way to go!
Example A: This sample progression requires to first divide the chosen kata into 3 section. It then focuses on increasing speed.
"No speed" here means to do each kata movement as slow as needed, and then stop to check the posture, take as long as it takes to make necessary arrangements to the stance, then continue with next movement.
- each section of the kata
#1 - Stances and legs techniques only, no speed
#2 - Stances and legs techniques only, half speed and power
#3 - Normal, no speed
#4 - Normal, half speed and power
- the whole kata start-to-finish
#1 - Half speed and power
#2 - Full speed and power (normal)
- total 14 rounds per kata
Example B: This sample progression shifts focus on different aspects, each time trying to push yourself beyond the level at which you would normally do, and finally go back to the normal best-effort version of the kata.
- the whole kata, loop over the following sequence 3 times
#1 - Stances and legs techniques only, half speed and power
#2 - Stances and legs techniques only, half speed but over-emphasize the hips movements
#3 - Normal, quarter speed keeping maximum possible tension as in the Sanchin kata
#4 - Normal, as fast as possible (but with rhythm) even if stances and power are sacrificed
#5 - Full speed and power (normal)
- total 15 rounds per kata
Subscribe to:
Posts (Atom)