Courses 2011

2-4 December 2011, Rydges Hotel, 272 Fenton Street Rotorua.

Conference Session Notes

Notes complements of Mrs Lorraine Eade, 3rd dan

Outside the Square by Master McPhail and Carolina Dillen

Master McPhail:

Took us through basic warm ups:

• Hop on one leg, side to side, back to front, in a square,  touch hand with opposite foot (single leg deadlifts).
• Knee to opposite elbow,  jumping. 
• Mobility exercises: Lower back (knees up to chest and then shift them to the left side, then right;   glutes by crossing one leg over the knee and bringing up to the chest;  hamstring leg up;  abductors legs spread side to side and then leaning to one side;  legs spread and then moving the chest to the floor;  short calf - squat and then slight shift left to right;  Long calf - legs straight, hip flexors - walking stance then with back heel up and pushing hips forward with arm over.
• The use of foam rollers.
• Kinetic Sequencing - analyse big muscles and joint sequence with partner. Abdomen moves first,  then the smaller ones,  but they all end up at finishing the movement at the same time.
• Core abdomen the purpose is stability,  and need to train our core to be stable and strong as this is our power centre.  Train muscles on the inside. 
• Front plank (from January replacing sit ups in Black Belt tests).  Four minutes, four points.  Mr Breen held for 9.5 minutes.  Shows that you have good core strength.
• Front plan with one arm further forward,  one arm out, leg out variations. Drive elbows towards feet.
• Plank on a swiss ball,  then move the ball around in a circle (Stir the Pot).
• Side plans for obliques.   Foot facing sideways,  one foot over the other leg and hold yourself up.  Total should be around 70 seconds. (Can do this with knees down for kids).
• McGill Situp: Both hands under your back lying on the floor,  one leg knee up,   other leg flat on the floor and bring your shoulders up flat.   Do 10 reps holding for 10 secs.
• Still okay to do lower abdomen exercises like cycling on your back or abductors legs in and out,  but sit ups our now out!   Not good for the back!

Old Way – New Way:

• Started by having someone ready words vs colours, to highlight habits and the subconscious.
• Old Way New Way technique involves spending five minutes with a student,  and recode how they think about a certain technique.  Have them agree that their current technique is called the "old way".   Now we’re going to work on the new way.  Then get the student to tell you how the technique feels different.  Now do the old way again with the student identifying what is different and how they feel about the technique.  Then get them to do it back and forward between the old and new way five times.  Each time they tell you what is different about the technique. This is about getting the brain to think differently. Then ask them to do the new way at speed.

Carolina Dillen:

• AMRAP – As many rounds as possible.
• Warm Ups – e.g. 3 rounds of 5 burpees, 10 push ups and 15 squats.
• Burpees make sure when doing press up hands then come up off the floor before getting up;    burpees hands clap over top of head;   squats hips lower than knee joint.
• WOW – Workout of the Week and development of the Pattern WOW class concept.
• Develop different scaling options for students.
• Benchmarks,  e.g. side kick hold (time),  swing and hold (height measure – has to last 3 seconds),  bending ready stance(number of kicks).
• Press ups – if problems get kits to lift hips first – no SNAKING!
• Walking stance – back heel up – put arm in the air straight.  Front leg bent but then stretch the front leg straight.  Keep back leg as straight as possible.
• Over and under the fence – pretend there's a fence,  one leg over,  then squat under the fence,  back straight,  move under in a square type motion until you get back to standing position.
• 10 key elements of fitness cardiorespiratory endurance,  stamina, strength, flexibility, power, speed, co-ordination, agility, balance and accuracy. TKD has and requires them all!
• If it aint perfect DON’T COUNT IT!.
• Results are visual. 
• Break things down so they’re easier to learn.
• Learn moves correctly,  and then they can add the power and speed.
• Its gotta be fun.
• Make it measurable.
• Nutrition is important.
• Side kick – angle hip leg in one line knee higher than ankle.  Correct foot position, open shoulder.
• Turning kick – knee up,  up and round.  Full range of motion.  Hip, knee then leg.
• Important techniques from the ground up.  Pivotal to have correct stances.
• TABATA’s!   How many you can do in 20 seconds,  rest 10 seconds,   four minute tabata’s.   Can use any exercise – we did press ups!
• Death by:   10 metre runs,  but can do any technique like Hwa Rang turning kicks.   Next time do it 2 x 10,  then 3 x 10,  then 4 x 10 up to 6 x 10.
• Pistol squat,   squat but with one leg out straight.  If can’t go all the way down,  can sit on a box but have to go straight back up again.
• Kettle bells!

 

Kicking Drills for Students - Master Daher

• Important to stretch every night for at least 15 to 20 minutes.
• Before his 8th Dan Master Daher was doing 800 sit ups a night.
• Rotation of the foot – simple exercise – rotation of front foot,  walking stance east then west.   Good when starting out as it enables the student to focus on the grounded foot.  
• Side piercing kick 1, toes up,  2, ankle footsword,  3 knee bending (getting ready).
• If you get your side kick right – turning and reverse will follow.
• Get each student to get up and take 30 seconds to 1 minute to introduce themselves. Helps with self confidence.
• In partners hold hands same side shoulder height,  other hand palm up,  turn for turn,  turning kicks.
• With a side piercing kick, partner turns side front,  other does side kick,  holds hands on shoulders.
• Three rules,  1. Listen,  2. Understand what you’ve heard,  3. Perform.
• Focus – sit across from your partner cross legged,  hands on knees.  Stare in each others eyes,  first one to break loses.   Assists with focus.   Try and distract partner.
• When communicating with students don’t talk down to them,  talk and same language level and height where appropriate.

Power Posture - Lee Parore:

• Is about being body centred, that is being grounded and uplifted through the core of your body in harmony with the laws of gravity.
• Its about how the structure of your body determines the energy and power you get from it!   About how moving from the body’s centre of mass increases your physical power and fluid like movement.
• Trained Fitzy, Zinzan,  Ian Ferguson,  Paul MacDonald,  Michael Jones, David Tua.
• Whole body training, whole body power.
• Spine – spring power = hard and fast
• Healthy spine = healthy jump.
• Stiffness, shock absorbers, core, knee, hip joints, ankle joints.
• Noodles can help you get better re thoracic spine.
• Need flexibility in the lower back.
• The stiffer you get,  can affect para sympathetic system.
• Body never lies, but the brain does.
• Balance focus on big toe, little toe, heel.  The three arches,  then you’ll get better balance and spring.
• 15º to 20º flexibility in ankle joint needed.
• A deep squat unloads your lower back and sway slightly while your down there.
• Those who age well, age well posturally.
• Dual movement – anti gravity reflex,  lumbar 5 near your lower back important.  Keeps you grounded to earth.
• When we run, we should be leaning forward.
• Integrity – long and strong.  Move and stand correctly.  Keep muscles long and strong.
• Wobbble boards are good for you.
• On all fours, extend left arm and right leg.  Then swap.
• On side, raise up knees, two hands together in front,  pretend string out of knees and pull knee out,  then do ‘pull the bow’.
• Parachute – your chest area and your legs are the suspenders.
• Sit down cross legged.
• Lift lower back,  like a tree growing up.
• Its about the physical, mental and emotional.
• Two fingers in forehead test and person presses against pressure.  Then put tongue on palate close to teeth roof of mouth.     Stronger.
• Open hips – on knees lean back and push hip out.   Then to make harder put arms on back legs and tippy toes and push hips out,  then after that arch ok.   
• An awesome kick ‘it feels like everything,  but nothing’
• Brains and abilities are like muscles – they can be strengthened with practice.
• Emotional recycling,   put the rubbish in the head,  and then the core (belly button in this instance).  More strength when in the core.

Student Centred Instructing - Mr Lowe

• Instructor Development Courses – personal development to strengthen own teaching capability and these are optional.
• Instructor Induction – all aspiring Instructors have to do this course.  Bare bone necessities to instruct.
• Looking at developing a career pathway,  some doing it for love,  but doing it professionally.   Will include regional coaching.
• Nationals Coach and International Coach are one and the same.    What to the leaders of those teams need to know.
• Second year of Development Course NZ Coach Approach (SPARC).   Promotes athletes and ownership of that learning;   aims to create independent confident and motivated athletes who are able to coach themselves;  awareness; responsibility; self belief.
• When student shave input into learning,  learning outcomes are improved.  Empowering student to help self correct.
• Different levels of students.  If you do one size fits all,  you might lose students.
• Age groups have different needs, characteristics.  Find out how we can cater for all those different age groups.
• When they come up with their own learning/solutions,  it embeds the learning better.

 

Code of Conduct - Master Davidson:

• Respite rights, dignity and worth of every individual.
• Observe, promote the principles of integrity.
• Act in a manner befitting of a positive role model and projecting a positive image.
• Professional responsibilities.
• Look to provide quality instruction.
• Provide a safe environment for training and competition.
• Protect students from abuse.
• All instructors should treat others with respect and openness.
• Have access to self improvement opportunities.