Understanding the Health Benefits of Exercise
Want to feel better, have more energy and perhaps even live longer? Look no further than exercise. The health benefits of regular exercise and physical activity are hard to ignore. And the benefits of exercise are yours for the taking, regardless of your age, sex or physical ability. Need more convincing to exercise? Check out these ways exercise can improve your life.
1: Exercise controls weight
Exercise can help prevent excess weight gain or help maintain weight loss. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn. You don't need to set aside large chunks of time for exercise to reap weight-loss benefits. If you can't do an actual workout, get more active throughout the day in simple ways — by taking the stairs instead of the elevator or revving up your household chores.
2: Exercise combats health conditions and diseases
Worried about heart disease? Hoping to prevent high blood pressure? No matter what your current weight, being active boosts high-density lipoprotein (HDL), or "good," cholesterol and decreases unhealthy triglycerides. This one-two punch keeps your blood flowing smoothly, which decreases your risk of cardiovascular diseases. In fact, regular physical activity can help you prevent or manage a wide range of health problems and concerns, including stroke, metabolic syndrome, type 2 diabetes, depression, certain types of cancer, arthritis and more.
3: Exercise improves mood
Need an emotional lift? Or need to blow off some steam after a stressful day? A workout at the gym or a brisk 30-minute walk can help. Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed. You may also feel better about your appearance and yourself when you exercise regularly, which can boost your confidence and improve your self-esteem.
4: Exercise boosts energy
Winded by grocery shopping or household chores? Regular physical activity can improve your muscle strength and boost your endurance. Exercise and physical activity deliver oxygen and nutrients to your tissues and help your cardiovascular system work more efficiently. And when your heart and lungs work more efficiently, you have more energy to go about your daily chores.
5: Exercise promotes better sleep
Struggling to fall asleep? Or to stay asleep? Regular physical activity can help you fall asleep faster and deepen your sleep. Just don't exercise too close to bedtime, or you may be too energized to fall asleep.
6: Exercise can be fun
Exercise and physical activity can be a fun way to spend some time. It gives you a chance to unwind, enjoy the outdoors or simply engage in activities that make you happy. Physical activity can also help you connect with family or friends in a fun social setting. So, take a dance class, martial arts class ;-) , hit the hiking trails or join a sports team. Find a physical activity you enjoy, and just do it. If you get bored, try something new.
The bottom line on exercise
Exercise and physical activity are a great way to feel better, gain health benefits and have fun. As a general goal, aim for at least 30 minutes of physical activity every day. If you want to lose weight or meet specific fitness goals, you may need to exercise more. Remember to check with your doctor before starting a new exercise program, especially if you haven't exercised for a long time, have chronic health problems, such as heart disease, diabetes or arthritis, or you have any concerns.
'Discipline & will power is like a muscle, the more you exercise it the stronger it becomes'
Imagine an activity than can develop more than just the ability to throw a power punch or a super high kick ... an activity that encourages the development of the key life skills of confidence, self-esteem, communication and more.
Many parents have little or no experience of the martial arts and for some the image conjured up is one of violence and danger for kids. Upon closer inspection, however, many find that their kids will reap an innumerable amount of benefits from participation especially from a VERVE Martial Arts club.
In addition to busting sedentary habits and getting kids in shape, VERVE martial arts instruction also helps kids learn ten valuable lessons -
1. The Importance of Confidence – Success is dependent upon confidence and self-assurance in so many areas of life, and it's imperative for kids to gain such traits. Mastering new techniques in martial arts training will help your child to become more confident and slowly gain faith in their abilities, making them more confident and self-assured in general.
2. The Benefits of Being Physically Active – The dangers of a sedentary lifestyle and the attendant risks of childhood obesity are well-documented, but all martial arts training will require your child to be physically active and fit. Learning the importance of a healthy, active body can inspire your child to make real changes in their lifestyle, helping to make them more focused on fitness and health in many areas.
3. Determination and Dedication – In order to ascend through the ranks and earn new belts, kids that study the martial arts must exhibit dedication and determination. Learning to set and achieve new goals through hard work and dedication is one of the most valuable skills that a child can take away from their VERVE Martial Arts club.
4. To Manage Disappointment in Healthy Ways – No matter how dedicated they are or how hard your child tries, there's a good chance that they'll be disappointed by a failure to advance or a mistake that they make during training. Rather than shielding your child from these feelings, you can use the opportunity as a valuable teaching experience, helping them learn to manage that disappointment in healthy ways.
5. How to Avoid Physical Confrontation – Action heroes in summer blockbuster films may attack their opponents with style and gusto, but real life just isn't like the movies. In reality, your child will be taught how to peacefully diffuse a volatile situation and to avoid physical force altogether unless it's absolutely necessary for defence.
6. Working With a Partner or As Part of a Team – many of the VERVE Martial Arts classes, will require kids to work with a partner to hone their skills and advance. Working together or as part of a team to learn skills and master their technique helps kids learn the value of teamwork, a principle that they can apply to any number of situations as they gets older – the learning of life skills as we call them.
7. Increased Social Skills – Even if your child doesn't choose a VERVE Martial Arts programme that requires much work with a partner or group, the act of spending an hour or so each week with the same people and interacting in a controlled environment often helps shy kids come out of their shells.
8. How to Respect Authority Figures – Regardless of the style, a great martial arts instructor will command absolute respect from his or her young students. This respect for a particular authority figure can easily extend to a respect for authority in general, especially when the focus of classes emphasizes this concept.
9. To Listen Effectively – It's impossible to learn proper technique and improve martial arts skills if you can't listen to the instructor carefully, which is why training in the martial arts can have such a strong impact on kids' listening skills as a whole.
10. The Importance of Self-Restraint and Discipline – The basic tenets of VERVE martial arts place a strong emphasis on discipline and self-restraint. Willful, stubborn kids that struggle with their impulse control can benefit greatly in the hands of a seasoned VERVE instructor.
Find your nearest VERVE Martial Arts club by checking out our CLUB DIRECTORY
]]>Yet, if you really think about it, most of us (martial arts instructors) probably embarked on teaching children soon after we got a black belt or before, without any real understanding about how children learn and develop. Another misconception is the notion that if we are parents ourselves, we assume that it is enough of a qualification to let ourselves loose on other people's children. The reality is, often we end up teaching children the same old things, in the same old ways that we learnt martial arts ourselves, and this is not adequate enough.
The good news is, those who genuinely want to teach children have a natural aptitude and are able to connect with the children. But there are a few areas that are important to educate yourself in. Once you under stand these things you may change your whole attitude towards the way you teach and even the curriculum you offer.
Lesson No1: Children think, process information and have different capabilities depending on their age.
Considerations for Children ages 4-6
Teach very simplistically, slow down your speech, keep drills very simple.
Have a separate class and a separate belt system just for this age group.
Do not expect this age group to be able to carry out martial arts skills with great ability. Instead focus on character development.
Stop banging your head against the wall because you are trying to teach a traditional martial arts curriculum (complicated patterns or kata, 1-step and 2-step), teach this age group a very simple curriculum (basic kicks, punches etc.).
Try and make it a little like what you would imagine 'Disney' martial arts which may be, fun, games in between the martial arts.
Promote by attendance (If it is not a traditional system, what does it matter?!).
Avoid the type of gradings whereby the child has to rely on memory to pass or carry out technique perfectly.
Restrict the class to 30 minutes long and get some help! (assistant instructors)
Considerations for children ages 7-11
Once again, have a separate class for this age group.
Children of this age group are very capable, but most will still struggle to remember long sequences of moves, therefore if you teach a traditional system, simplify it, or change it altogether to a simpler system.
Reduce your expectations about what they can remember.
Incorporate other activities to make training enjoyable and fun such as padded weapons, demonstrations etc, but remember to be very clear about what is required for belt promotion and keep this requirement minimal.
Many are quite happy at this age to train in an adult class, and be treated like young adults. But make sure you are aware that they are likely to be clumsy or awkward, because they are at a stage of rapid growth which will affect their co-ordination. Make allowances for this.
Remember with all age groups, praise and positive re-enforcement is very important.
Catarina Murphy started practicing Taekwondo and persued her training up to 3rd Degree Black Belt, was a qualified instructor, teaching all ages and has a Master's Degree in Physical Education from Loughborough University. Since having her own children she practices Tai Chi and general fitness.
There are plenty more factors that can be added to the diagram but if we are to build and develop speed it is important we try and break it down and to understand it. A number of highly esteemed martial artists and theorists have researched 'speed' further and suggest that it can be broken down into several specific stages, up to 7 elements have been suggested but for simplicity I have categorised the following.
Elements of SPEED ...
STAGE 1 - Perception – the ability to recognise a given stimulus / that a response is needed
STAGE 2 - Reaction – the ability to respond or initiate movement to the given stimulus
STAGE 3 - Execution – the actual completion of the previously initiated movement
STAGE 4 - Recovery – the return to the start or ready position
Correct coaching and instruction can develop competency and improved performance in all stages, individually or collectively, and there are a variety of drills, methods and techniques that can be used, the most common being resistance training and interval training as well as plyometrics. Plyometrics is one of my preferred methods as it also helps develop strength and power too – more information on plyometrics can be found in my previous article based on jump kicking.
Although resistance training and plyometrics are very efficient methods, they tend to focus on the latter two stages, developing stages 1 and 2 are equally as important and often a little more difficult to build. I use a technique I call 'verbal' and 'visual' with closed skills so as to provide the student the opportunity react and respond to the appropriately given stimulus.
Verbal or Audio Training
Developing an appropriate response from a given verbal or audio command can aid rapid thought process and decision making, both are elements that can determine perception and reaction speed.
Examples can include numbering pad drills or targets, naming sides (right / left) or even specific combinations.
The photo shows numbered targets on a freestanding bag and the fast execution of a given technique – in this case, a jump back kick.
Visual Training
This can start as basic as having different coloured striking targets, as the photos suggest. Obviously, through the displaying of a target or stimulus, all 4 stages can be worked, but more emphasis can be made on the early stages if need be.
As a more advanced drill a free spar or 'role-play' type exercise can be used where the instructor moves themselves to a certain position in order to gain a specific response from the student. For example – the instructor lowers the guard or exposes target areas for the student to respond.
Both 'verbal' and 'visual' can be drilled as separate techniques or even combined depending in the level of the student.
Ultimately correct drills and training methods will condition the mind as well as the body in order to produce an appropriate improved response, and of course it makes sense to suggest that the effectiveness and efficiency of the body to deliver speed can be determined by its physical conditioning.
The human body has different systems in order to allow its functional capacity; it is the muscular system along with the skeletal system which allows the provision of movement. The fundamental role of a muscle is to initiate and allow for movement so it is right to suggest that through correct training your muscles can be conditioned to deliver greater speed.
Muscles are made up of thousands and thousands in individual fibres which are held together via connective tissue, however muscle fibres may differ in physiological make up as there are two main fibre types 'slow twitch' and 'fast twitch' (fast twitch can be further divided up into type 2a and type 2b)
Fast twitch fibres are responsible for high level speed as they can contract rapidly and exert greater forces. The only way to develop fast twitch fibres is to put the appropriate constraints on them through correct training methods.
These are just some of the class based drills I use for developing speed –
• 'Pad Whacking Races' as it is fondly known as within my clubs, this is a drill that can be carried out with a variety of skills to suit specific abilities and of course the desired skill and outcome. It requires 2 or more people, ideally one pad holder and two students as the photo demonstrates. The pad holder will put the pads into an appropriate position and on a verbal command the students should execute the given skill as quickly as possible without jeopardising technique. The winner can be the one that either hits the pads first, therefore working through our stages 1, 2 and 3 or the person that returns to the start position working all 4 stages.
• 'Timed striking' – this is a basic drill suitable to children or adults and potentially helps develop both speed and muscular endurance. With specified time constraints the student(s) must deliver as many of the same repetitious techniques as possible for example – set a focus pad middle section and executing as many turning kicks as possible in 15 secs
• Resistance Training – 'Chariot Racing' is a drill I use partly due to its fun based nature but more importantly due to its benefits in the development of speed. It is a drill which is equally as suitable for adults as it is for children and is being demonstrated in the photo by Lauren Rhodes and Emily Siviter of my Kidderminster club.
Ankle and wrist weights as well as weighted body vests can also be used for extra resistance training but use caution as it will cause additional strain on muscles and joints.
Through time and rehearsal will come experience and with experience will come knowledge of drills and certain scenarios so perception and anticipate elements should improve. Something that will come with experience and more advanced training will be the utilisation of the timing, faking or feinting drills.
Most people possess a natural rhythm and will often move strike or defend off this rhythm, being able to interrupt your opponents rhythm will off balance them and allow you more time to set your strike or counter. This is what is suggested by many as 'perceived speed' as you are not actually moving any quicker but using timing and setting concepts so as to appear like you are.
For example – 'Half-beat' drills, a sport martial arts student can include a natural rhythm of bouncing up and down or backwards or forwards, it can be adjusted and varied, so that the shortening of the movement up / down or backwards / forwards can reduce time and throw your opponent out of sync and off balance and therefore increasing the time you have to deliver your technique.
It is also often referred to as 'setting' as you aim to put your opponent into a predetermined response stage and set up for your own strike, as a basic example in boxing a feint jab to the head should encourage your opponent to raise their guard enabling a strike in the mid-section.
Factors to Remember ...
• Correct technique will allow for more efficient movement and greater speed
• Drill speed with precision, as a fast technique is no good unless you have control over where it is being placed! The photo shows the explosive speed and power required in a jumping kick.
• If analyzing speed whilst in a combination ensure the techniques flow into one and other, for example a turning kick, spinning hook kick has more natural fluidity than a twisting kick, back kick combination.
• Ensure maximal work rate when drilling. For your top level of speed to be beaten you need to push yourself to this limit and try and better it!
• With maximal speed comes increased risk of injury due to the intensity place on muscles and joint so always ensure proper warm up and warm down.
• Test your speed and precision, personally I like to do this through sparring, whether it be points, light continuous of full contact as the precise execution and delivery of a technique is put into play against a moving partner rather than pad or bag. Obviously, none sport based skills can be tested by delivering a safe and controlled self-defence scenario or engagement.
Train clever & train hard!
]]>Confidence, self-esteem, assurance, focus and mental strength are all phrases and synonym traits of a black belt, along with these elements, and many hard years of training, also comes the additional facets of commitment, perseverance, self-control and humility to name but a few.
It is often suggested that as well as the mental benefits martial arts training provide, an individual can increase their personal physical strength and power by as much as 3 ½ to 4 times, this of course done with the correct guidance, methodology and practical application of given skills.
Having said this, to achieve top level performance, like the infamous black belt, goal setting and target achievement is key so how is it possible to measure, gauge or bench mark these unfathomable traits? One method of testing in the martial arts is 'board breaking'
The much debated issue of board breaking has been under scrutiny for many years and I have often been asked on its validity as any untrained person can 'thump' their way through wood or tiles.
I have for a long time been of the opinion that breaking is about confidence, mental focus and the precise delivery of the striking technique. Board breaking can be flexible and incorporate a number of different roles in order to test what is needed so its benefits are unquestionable.
The correct execution of a given technique, pattern or kata, pad drill or sequence takes much rehearsal but once achieved it gives a huge feeling of satisfaction and sense of self fulfilment – board breaking is very similar. The testing of a skill and its application in the martial arts is often difficult to simulate due to nature of what we do but boards are good and the feeling of 'smashing' through the boards can be exhilarating, hence building confidence and esteem.
I remember as a junior grade I kept hounding my instructors for the opportunity to break boards, this motivation possibly born out of the over eager viewing of the Bruce Lee films and television! But as a positive, the drive to be able to test my learnt skills was irrefutable.
Many traditional styles have long established breaking requirements for grading and belt promotions varying from basic side kicks against 1 inch of wood to a jump reverse turning against 3 inches.
Holding the Boards ...
There are a variety of holding or supporting methods including freestanding racks and frames, mounted on the wall or floor and even being hand held – the latter being most common.
Partner or hand held boards can add difficulty to the board break as the performer is reliant on the holder ensuring there is no movement and that they are fixed on a stable base prior to and whilst the break happens.
Additional considerations –
As the person attempting the break it is up to you to ensure you are happy with the way the boards are being held as well as the angle and height, if not, make adjustments. Then of course it is essential that you take up an appropriate body position or stance, distance and measure, only when you are happy with all these elements should you execute your technique. More advanced students may be asked during assessment to demonstrate a break with no measure, be confident and apply your skills to the best of your ability.
'Practice makes perfect'
To ensure maximal success rate and minimal injury train on a bag, focus pad or paddle as a precise technique is key.
As with all aspects of your martial arts training don't let failing get you down, analyse your technique, focus your mind and drill again!
Following successful breaks don't forget to set new targets as after an achievement it is important for continued development and improvement to set new goals for example a kick can be done standing to a number of sections, with a jump, with a rotation and with a jump rotation and the same with hand techniques.
Alternative methods of board breaking and practice are to use foam covered boards and thinner gauges of wood for example ½ inch and ¾ inch wood. In addition the precision of striking a focus paddle of kick shield can be of equal challenge but may not prove as motivational in confidence building.
Demonstration breaking ...
The creativity and limits of demonstration breaking can be pretty much endless and often it is the aspect of the martial arts that causes the most curiosity for the on lookers!
Demonstration breaking is a presentation of skills and with so many events and performances the build up and anticipation needs to be ensured – some suggest the 80-20 rule - 80% anticipation 20% participation. Obviously the participation element is the part that most will talk about so ensure 10/10 success rate on breaks. To do this ensure diligent training, proper technique and mental focus as the break must go first time for full effect!
Ideas for alternative board breaks, hopefully showing something other than just the pure brutality of your striking ability, may include –
• Jumping kicks – with or without obstacles
• Spinning kicks – speed and fluidity or power
• Combination breaks – multiple angles or directions
• Air break – holding the target by one end (this is considered more difficult as there is only one fixed point and would need to be hit more efficiently)
• 'Throw-up' breaks – the board is literally thrown up in the air and as it comes down is hit with the attempted breaking technique - timing, focus and a lot of practice is needed!
• Blind folded breaks – this is self explanatory and will obviously require large amounts of practice, not to mention trust from the board holder!
Rather than just different techniques, demonstration breaks may include the breaking of alternative materials including smashing roof tiles or breeze blocks. Whether it is wood, re-breakable boards, roof tiles or breeze blocks the techniques delivered must remain precise, rehearsed and consistent.
Another option for breaking demonstrations is the use of 'spacers'. The use of spacers during breaking can have a number of affects including making the break easier but to the 'not so educated' person it may look more impressive as the volume of material looks greater. Due to the gap between boards, the performer is almost having to repetitively break single boards but in quick succession. The challenge in this type of breaking is the maintaining of momentum in order to break all the boards required. I have always preferred not to use spacers but it is your own preference.
The continual impact of breaking training can damage the striking tools i.e. knuckles, it is suggested that it can cause irregular bone development as well as arthritis so caution is advised. If techniques are not delivered correctly bones can be broken and injuries occur.
Age and gender may have an effect on your breaking ability, anatomical development and conditioning differs greatly between children and adults and the wide majority of instructors will not teach the methods and techniques of old in order to develop specific strength – i.e. wrist and knuckle twist press ups.
Whether you are for or against breaking, its ability to develop confidence is unquestionable so practice safely under the guidance of an instructor and persevere.
The physical conditioning aspect of the martial arts is infamous; the attitude, determination, focus and perseverance has been admired by many for years and the enviable speed, strength, flexibility and dexterity seemably incomparable on a number of counts.
Fitness and conditioning in any activity, sport related or not, can be categorised in a number of different ways, for simplicity, and from a variety of sources, I have identified the following components of fitness –
SKILL Related Components
Many of the components overlap during training and performance but specific sessions and workouts should be created in order to enable the maximal development of the certain strengths or weaknesses.
For discussion in this blog I have chosen the much admired component of leg flexibility!
Flexibility can be defined as the ‘extent to which a joint can be moved through its normal range of movement’.
It goes without saying that by increasing this range of movement performance can be increased and risk of injury reduced. In addition it is also fair to suggest that the more flexible the individual is the more mobile they will be in performance. Further benefits may include greater body awareness and relaxation which ultimately can have implications on skill acquisition and analysis.
The different types of FLEXIBILITY and STRETCHING
Recommendations for stretching change from year to year and even from expert to expert; in brief I have highlighted the following methods and techniques.
1. Dynamic Flexibility – involves the dynamic movement of a limb through a specific full range of motion, it can include progression in height and speed.
For example -
All exercises can be done with or without a chair, wall or punch bag for support and stabilising of movements.
This is a good type of stretch to do daily and also early on during your workout (warm-up) as it should simulate the movements and actions to be later performed in your session hence being quite a sport specific drill. It is unlike static, isometric or PNF stretching as the final end position is not held.
Dynamic stretching is also highly recommended prior to competition or performance rather than the other more intense and tiring forms of flexibility and stretching.
2. Static Active Flexibility – this refers to the ability to stretch the antagonist (relaxing) muscle using only the tension in the agonist / prime mover muscle.
For Example – holding out a specific technique or position.
This form of flexibility requires strength in the opposing muscle group to that being stretched and is an effective way to develop active flexibility, for example whilst throwing out multiple repetitious kicks and being able to hold it out high.
3. Static Passive Flexibility - This is a controlled stretch where the individual relaxes into the stretch, holding the position via the weight of their own body, often referred to as relaxed stretching.
For Example – A straddle stretch or free-hanging toe touch
This type of stretch is more frequently described as an intermediate intensity stretch so can be done with most sessions but is suggested at the end of a session and more specifically at the end of one that is focused on stamina or muscular endurance as fatigue can often make it difficult to perform some of the more intense forms of stretching.
4. Isometric Stretching – this is a method of stretching whilst the muscles are in contraction and is one of the methods most specific to martial arts kicking (often closely associated with similar static passive flexibility stretches)
For Example – Suspended positions, full weight bearing postures where you squeeze or pinch the floor and upon relaxing you extend the length of the stretch.
A second purpose of isometric stretching is to develop strength in stretched positions but apply with caution as risk of injury is high.
As isometrics are one of the most intense forms of stretching it requires sufficient rest and recovery periods and is not really suitable for those under the age of 18 years (as the body is still developing). Nor is it a suitable stretch during a warm up or prior to a competition or performance, it is ideally done at the end of a strength based session.
Further types of flexibility include –
• Ballistic – sometimes compared with dynamics but ballistic stretching uses more of a jerking, bouncing or bobbing motion to increase muscle length. Due to its nature this method can mean the individual is more susceptible to injury.
• P.N.F. (proprioceptive neuromuscular facilitation) – this method involves both passive or active techniques in order to promote muscular reciprocal inhibition. Arguably one of the most effective forms of flexibility along with isometrics but can, in most instances, overlap with previous mentioned techniques.
This method can include a ‘hold and relax’ stage, ‘contract and relax’ stage and then a ‘hold and relax with opposing muscle contraction’ phase. The best example is this is that of a partner based stretch against the wall for example pulling your leg to the ground then relax lift the leg and so on. In an individual context it can be delivered with weights for example abductor flies or even a pulley system.
PARTNER STRETCHING – ‘FOR’ or ‘AGAINST’?
Partner based stretching can add variety to your training sessions and routine but the ‘for’s’ and ‘against’s’ of its productiveness can be argued –
For PARTNER STRETCHING
• Versatility and adaptability
• Peer pressure – push self to maximum
• Adds variety to your stretching programme / regime
Against PARTNER STRETCHING
• Partner does not feel what you feel
• Requires trust and co-ordination
• Peer pressure – push too far
• Holder neither rests or stretches
Whether or not you are for or against partner based stretching, always approach its practise with caution.
BUILDING LEG STRENGTH AND FLEXIBILITY
The development of martial arts related flexibility and ultimately kicking ability will be dependent on the suitable development of leg strength. There are numerous exercises and drills for developing leg strength which will help directly improve flexibility, here are just a couple of them.
Holding out kicks (Static Active Flexibility)
Hold the choice kick at full extension, the aim is to maintain good body posture and position whilst the leg is held out straight for a specified time.
Obviously do not expect to attain the same height and stretch on kicks as when a kick is thrown out more dynamic natural way but progress will be made with time. Depending on your capability ankle weights can be introduced.
The opposite and alternative for this drill is to pull the leg downwards, rather than attempt to lift it up. This can be done via a ‘pulley’ system, partner or even isometric style floor squeezes. Again this encroaches on P.N.F. style training.
‘Pump’ kicks (part dynamic and part static active flexibility)
Knee chamber which quickly accelerate to a kick and then return to the exact same start position. The firing out of multiple, repetitious kicks from the same knee chamber maximising height of strike during delivery will assist in strength and of course allow for the development of a larger range of movement and flexibility.
The same can obviously be done for front kicks and side kicks, and can be delivered in several sets of 10 - 25 repetitions with your weaker leg kicking first.
A good variation of the previous two drills is to almost combine them – known as a ‘pulse’ kick. With the leg locked out raise and lower the leg no more than 6 inches from your maximum height, a number of muscle groups will benefit from this drill, set realistic heights and number of reps and of course make sure to stretch afterwards!
Tips for developing your flexibility
• Always try and develop all round, balanced strength and flexibility working specific sets in specific workouts. Most commonly forgotten is the lower back, abs, gluts and hips.
• Don't neglect the 'squat' ... correctly performing the squat allows for the development of both strength & flexibility! The squat stretches in the lower section of the movement increasing range of movement in the calves, hips, gluts and more as well as strengthens the legs & core (abs & lower back). Squats are versitile in technique for example - narrow or wider stance, internal or external rotation of the legs & don't forget the possibility of adding weights for increased strength gains!
• Appropriate weight training can aid flexibility progression as generally speaking 'a strong muscle will stretch more effectively than a weak one!'
• Relax – whilst stretching greater levels of flexibility will be attained through relaxation and control.
• Little but often, like any other body conditioning programme, flexibility requires routine and regularity so ensure you persevere
• Just like muscular development, rest and proper nutrition is essential.
• Set achievable goals, for example toe touch before a leg split and so on.
Finally, as with all aspects of martial arts training don’t be in too much of a hurry to achieve the end result as understanding the basics and mechanics as well as ensuring correct technique will maximise results.
The one element that truly unites all martial arts is the systematic application of learnt skills in a self-defence scenario. Whether it be in the form of blocking and striking styles, parrying and trapping methods or control and restraint training, all tuition offers a platform for self-protection.
Much has been written and discussed on the current issues and subject of self-defence, street safety,awareness and anti-social behaviour. Unfortunately, the need for self-defence and protection skills are rapidly becoming as essential as learnt skills of reading, writing or swimming.
Not everyone possesses the personal confidence, skills and self-assurance needed to stand up to an aggressor in order to defuse a confrontational and potentially violent situation, though through closed skill training and rehearsal it can be achieved. The wide majority of scenarios will be initiated and follow a series of similarly defined levels, as briefly highlighted below –
It goes without saying that some may appear as a combination i.e. numbers 4 and 5, and it also makes sense to suggest that depending on the situation, the confrontation can move through any of these stages at any time.
There are many suggested methods of control and diffusion through stages 1, 2 and 3 and body language can play a major role. For example stepping forwards towards your aggressor with a clenched fist suggests aggression and is likely to accelerate and increase the chances of physical violence, whereas a step backwards with a lowered posture is almost suggesting weakness and defeat.
Positioning yourself in a more neutral position, side facing or at least at a slight angle will allow the protection of primary strike targets such as the groin and mid-section area and may also allow for more efficient evasive movements or striking capability should the need occur. Raised open hands will also suggest a neutral ‘want no trouble’ position but will serve as a good position to block and counter strike, almost Thai style – see Fig 1.
TECHNICAL ANALYSIS
Assessing the previously suggested ‘Stages of Confrontation’, stages one and two are not serving an immediate danger or threat to your own personal safety but, depending on the situation, may quickly lead to doing so. You could chose at this point to defuse the situation through verbal communication or take a more proactive physical approach towards resolving the engagement.
When stage 3 begins ‘double or single handed push’ the confrontation has just become physical and will rarely be resolved without the involvement of stages 4 and 5.
As the Fig.1 suggests, the aggressor is on the right and is attacking with a double handed grab.
The defender should ideally position themselves accordingly, neutral body shape - side ways on with hands in a raised position.
The majority of aggressor strikes in this position is either a head-butt or knee attacks.
Lower your predominant arm, draw it under the aggressors forearm, a counter strike is optional at this point i.e. palm heel, punch to face or mid-section.
The hand that was taken under should come up inside as the other pushes over and inside the elbow of the opposite arm – therefore one arm is over and the other under.
This is the point where the aggressor is most likely to try and strike and control you, so with the arm that came underneath trap the back of the aggressors head and draw him in towards your chest and on to a possible up and coming knee strike – as per the figures below
Weight distribution and body positioning will determine the effectiveness of the following technique and take down. With your aggressors head lowered you should step backwards and draw him towards you as well as simultaneously pressing him into the ground either face first or with a rotation to their backside. Although the photo shows the loosening of the opponent (left hand) ensure maximum control as balance is a key issue.
At this point an optional restraint, counter strike or a simple return to a guard or safe position is important for the completion of the movement.
Don’t forget, prevention and avoidance is always the greatest form of selfdefence, and that there are a number of variable situational factors that could contribute in a worsened case result and scenario i.e. multiple attackers, size, strength and technical competency of your aggressor, to name a few.
The suggestion that body language, gestures and communication can also effect these stages can also be said to be true as a verbal comment can generate an ‘automated response’ from an aggressor and of course the effective diffusal or in turn, possible escalation of an engagement.
Most will already be aware that during the verbal exchange aspect of a confrontation your vocal tone, pitch and content can be used as a tool, for example with clear and concise communication a situation can be calmed whereas being aggressive can increase it to the physical contact stage. On a more thought provoking level verbal exchanges and gestures can be used as a distractive method and technique as it can be used to draw the aggressors train of thought to something different other than the immediate danger and engagement i.e. an open ended question requiring a thoughtful response, hence leaving the opportunity for a more proactive approach to a physical counter strike or diffusing technique.
TECHNICAL ANALYSIS
Obviously, providing a verbal exchange can take confidence and self assertion but through correct rehearsal and scripting responses, its efficiency can be achieved. The following technical example shows, at first glance, quite a simple weapon based self defence technique but as with all drills and skills, done at face value the technique will be learnt in a couple of minutes but to master it will take the strategic breaking down and analysis of all the key elements and stages.
Defence against a weapon wielding aggressor will obviously differ from a situation where there is not one involved, firstly the perceived threat of danger and risk of injury is greater. When being placed under this pressure and stress, nerves and adrenaline can confuse logical thinking so often a simple response and technique is a better more effective one.
For those who already practise the martial arts don’t forget the roots and skills your style has instilled in you as the vast majority of attacks are thrown from the same place and could warrant the same natural response with or without a weapon – for example a bottle or knife lunge could almost represent a straight punch or an inward baton or stick attack could be likened to a ‘hay-maker’ or over hand right style punch!
]]>There are fewer personal and physical components that are revered more than that of POWER. It is well documented that few of us ever reach our full technical and physical potential and some suggest that the average person uses only 10 to 20 percent of their true 'power' potential – the martial arts can provide an opportunity to unlock this potential.
As with any physical exercise component, power can initially be determined by personal size / weight, age or gender but in every aspect - it can be conditioned and developed. The use of that weight, as well as body position and balance is key and so, of course, are the simultaneous use of speed, strength, kinetic energy and gravity.
Power can be explosive and short in duration i.e. a board break, or more dynamic with repetitious strikes i.e. full contact sparring or pad and bag work. Either way, its execution normally involves maximal controlled exertion.
The development and correct utilisation of power can take time to maximise, master and apply. The fundamentals of SPEED and STRENGTH contribute largely to a performers power output so should be developed directly in relation to achieve best results. Having said that, speed and strength are difficult to build together, as often the weight loading on a muscle to build strength can reduce its speed. To balance this, supplement your program of training with the appropriate use of weights or resistance work and explosive fast, repetitious power based drills.
On a more technical based level ... to develop power you do not only work the specific muscle group in order to achieve increased performance but also work groups that support and allow for the efficient delivery of the movement. So when developing power in a single punch, for example, it is not only the arm that works but even as far down as the feet whereby we can initiate a pivoting motion which will encourage power loading in the legs, turning of the hips, mid-section and the shoulder.
Similarly with a kick, the technique or end result of striking the target is reliant on the correct positioning of the standing leg, knee chamber, use of hips, precise extension of the limb and use of striking tool.
Naturally, years of structured guidance and consistent martial arts training will improve fitness and condition for power – both physically and mentally. In addition, with appropriate technical knowledge and understanding of a given technique, power will be further increased.
WEIGHT TO SURFACE AREA RATIO
The concept of applying the impact force onto the smallest possible target area will concentrate the force and therefore increase its effect. Martial arts strikes are often concentrated by the delivery of specific striking tools, as follows
Ball of the foot
Front kick
Traditional Turning Kick
Twisting Kick
Heel of the foot
Axe Kick
Hook Kick
Spinning Hook Kick
Reverse Turning Kick
Sword of the foot
Side Kick
Back Kick
Jump Back Kick
Fore fist – 2 Inner Knuckles
Obverse punch
Reverse punch
Turning punch
Crescent punch
Upset punch
Other basic hand tools
Knife hand
Ridge hand
Finger tips
Palm Heel
Hammer fist (base – below little finger)
There are of course other striking tools but with all aspects of delivering and developing power it is important to remember that striking with power holds danger of injury and correct technique should also minimize the risks involved.
BREATH CONTROL
Breath control can be used in order to apply more power, a sharp exhaling of breath at the moment of impact or exercise and the stopping of breath during the execution of a movement will tense the muscles and abdomen to concentrate maximum effort on the delivery of the motion. Someone lifting weights or doing a press up will exhale whilst the muscle is in contraction and inhale whilst they are relaxed. The 'ki-hap' in martial arts is well known and is used with equal effect and reasoning.
REACTION FORCE
According to Newton's Law in physics, every force has an equal and opposite force, this principle is present in almost every martial arts system.
In a traditional style of martial arts the 'reaction force' can be in the form of the reverse hand being drawn back to the hip as the obverse / lead hand delivers the strike – a 'pull and push' motion. In addition, a hip twist in a reverse punch will also contribute to the generating of increased power.
Different situations and applications can require varied power responses, in some instances there may be an opportunity to utilise our opponent, their positioning and weight. Often when instructing principles of striking I will relate to 4 levels and options.
Level 1 Power
Striking a target that is moving away from you, the target absorbs the impact and forces it further backwards
Level 2 Power
Striking a static target, with the absorption of the impact the target backwards
Level 3 Power
Striking a static target that cannot move backwards i.e. back against a wall / trapped in position
Level 4 Power
Striking a target that is moving towards you
The level of power generated should increase as you get closer to level 4. An example could be to draw an opponent onto a strike as the images suggest - a shoulder grab or trap and then pulling the opponent onto a knee strike, obviously reaction force as well as the other fore-mentioned elements could be applied.
When offering recommendation on improving power during workouts I often refer back to the use of 'plymetrics' and cross training with weights and resistance work. The principles of weight, bounce or rebound loading the muscles can quickly develop speed, strength and ultimately explosive power.
It is important to remember that even a simple exercise such as a press up can be executed in such a way so as to promote power development, a standard press up done as a 'jump' or 'clap' press up like wise a squat can be done as a jump squad, a front lunge as jump front lunge and so on.
Further Ideas and Examples for Power Training -
1. PLYOMETRICS – are types of exercise that involve generating a large amount of force quickly, it normally involves leaping and bounding but can be varied to suit the desired outcome.
Try - For leg strength - jump as high as you can from a squad position. Advance to jumping obstacles, frontal or sideways and vary the heights of the obstacles
2. WEIGHT TRAINING – this can offer variety in your training and again be structured to suit. Loading specific muscles with weight and ensure maximum exertion over minimum time period (strength and speed) will be of great benefit.
Try - Scheduling a training program that involves bench press sets for push or punching power and squats or quad curls for kicking power.
A spotter is recommended in case of exercise failure and gain advise from your gym for best use of their equipment.
3. RESISTANCE TRAINING – this is a method that can incorporate either or both of the previous two factors and involves the use of elements that will slow or reduce the rate at which the movement can be carried out.
Try - Dragging a weight whilst sprinting.
Using a gym rubber band whilst extending a strike
Or even Piggy back squats
4. ALTERNATIVES – may involve a combination of the previously mentioned elements
Try - Short shuttle runs – from still position to full motion. In a sport martial arts context – a hand or leg blitz whilst sparring. This could progress to short hill sprints – advanced version could be to wear a weight vest or run on sand banks
Full contact bag and work – can be broken down to specific skills or techniques
Flat out / 100% sparring – apply time constraint to enable bench marking
FACTS
TIPS
Several of the suggested drills can be worked individually but also improvised for partner workouts and of cause visa versa. The obvious benefit of working with others is the pressure to maximise and out perform your partner. Training by yourself requires self-motivation along with strength of mind and character.
As with many of the articles and discussions I have contributed to, it is wise to schedule your training program in view of what you would like the end result to be. Be realistic and be sure not to neglect the mental aspect of any component of training and conditioning too as the beating of that inner opponent will ultimately lead to the defeat of the outer one and the achievement of your goals!