Tuesday 11 September 2012

Let 'Em Fly

Box your way to a better body

Don't just pummel the bag. "A great boxer has to have focus, coordination, power, speed, and endurance," says Michael Olajide Jr., a former championship middleweight boxer. To help you hone your skills, we've tapped the country's top fighters to act as your cornermen. Hit these workouts to improve your staying power. 

The Workouts 

1. UFC Power Punches
Your coach: Frank Mir,
Ultimate Fighting Championship heavyweight

Whether you're facing Wanderlei Silva in a cage match or a 75-pound bag in your basement, the same rules apply: "Once you're warmed up, you should be throwing each punch at full blast," says Mir, a former UFC heavyweight champ. He uses this demanding six-round routine to build mental and physical tenacity.

Grow your intensity:
  Clock each round at 3 minutes, resting 1 minute between rounds. With each round, you'll add one punch to your sequence.
Punches per round:

1. Warmup. Strike the bag at 50 percent with a variety of punches
2. Up your power to full strength and launch jabs
3. Jab, throw a cross, and repeat
4. Jab, cross, hook, repeat
5. Jab, cross, hook, uppercut, repeat
6. Jab, cross, hook, uppercut, body punch, repeat

2.
  LAPD Precision Punch
Your coach: Tim Collins,
trainer, Los Angeles Police Dept. Arrest and Control
The perfect pop is built on posture and bone alignment, not fist strength. Use this routine to refine your form.

Set the stance:
  Leading with your nondominant leg, position your feet shoulder-width apart, with the toe of your dominant foot in line with the heel of your nondominant foot. Your head extends over your shoulders, and your shoulders over your hips. Your knees are slightly bent.

Throw the blow:
  Step forward with your lead foot and extend your nondominant arm so that your shoulder, elbow, wrist, and front two knuckles are in alignment. Your punch and your foot should land at the same time. Follow up with a cross, regaining with your rear foot the distance you took in your first step. Then come back to your original stance.

Connect the punches:
  Repeat the sequence, shadowboxing for 3 minutes. Then do another 3-minute round of the same sequence, this time on a heavy bag. That's 1 set. Complete 3 sets, building speed each time. "When you master the strike, it should feel like you're snapping your target with a wet towel," says Collins. Rest 1 minute between each exercise.

3.
  Middleweight Lightning Hands
Your coach: Michael Olajide Jr.

Shadowboxing allows you to rack up high reps without the resistance of a bag to slow your punches. "You'll tone your shoulders, back, and core, which will help you throw faster punches," Olajide says.
Hit on beat  Play five songs that have strong rhythms and last 3 to 4 minutes each. On every fourth beat (count out loud to keep yourself on track), unleash one of the punch combinations below, and then bring your hands back to your starting stance before the next beat. The shifting tempo of some tracks may require you to punch continuously until the song slows.

Combos for each song:

1. Left jab, left jab, right cross
2. Right cross, left jab, right uppercut
3. Left body punch, right body punch, left uppercut
4. Right uppercut, right cross, left hook
5. Right cross, left hook, right hook

Read more at Men's Health: http://www.menshealth.com/fitness/3-powerful-boxing-workouts#ixzz26Eb0Eh8j

http://www.menshealth.com/fitness/3-powerful-boxing-workouts/page/2











The Origins of Boxing in the Philippines,
1899-1929


By Joseph R. Svinth

Part 1
On June 18, 1923, Francisco "Pancho Villa" Guilledo beat Jimmy Wilde to become the world flyweight boxing champion, an accomplishment that was (and remains) a matter of great pride to people of Filipino descent. Unfortunately, while there has been some documentation of the many excellent Filipino boxers who subsequently followed Guilledo to the United States, there has not been as much attention paid to documenting the origins of boxing in the Philippines. This article represents a step toward correcting that omission. People with additional information or corrections are invited to contact the author at jsvinth@ejmas.com.



"Pancho Villa, gone but not forgotten." Illustration by Ed Hughes, 1925.


Boxing Enters the Philippines

US servicemen introduced boxing to the Philippines during the late nineteenth and early twentieth centuries. How this came about is that on April 25, 1898, the United States declared war on Spain, whose colonial holdings included the Philippines. So, on April 27, 1898, Commodore George Dewey ordered his squadron of five cruisers and two gunboats to steam from China to the Philippines, and there, on May 1, 1898, he issued the famous command, "You may fire when ready, Gridley." The resulting US naval victory effectively ended Spanish control of the region, and in August 1898 the US Army began the occupation of Luzon. Then, to the horror of the Filipinos, the Americans did not cede the Philippines to them: instead they decided to keep the islands for themselves. Between 1899 and 1913, this resulted in savage wars of peace whose heroes included Emilio Aguinaldo on one side and Arthur MacArthur, Frederick Funston, Leonard Wood, and John J. Pershing on the other.

Casualties in these battles were heavy and one-sided: US casualties were listed as 4,243 killed and 2,818 wounded in action while Filipino casualties are estimated at 16,000 killed, plus another several hundred thousand dead from famine or disease (generally cholera). However, after Theodore Roosevelt’s unilateral declaration of victory in July 1902, US commanders began thinking about how to reduce the rates of desertion, suicide, sexually transmitted diseases, drug abuse, and drunkenness among their soldiers and sailors.

Boxing was offered as a potential solution. The reason was that boxers in training were taught to avoid tobacco, alcohol, and sexual activity. Furthermore, explained writer Charles L. Clay in 1887, "Boxing also makes a man self-reliant and resourceful when assailed by sudden or unexpected dangers or difficulties." This, in turn, said a YMCA director named C.H. Jackson in 1909, made young men "Christlike and manly." So, in 1902, Major Elijah Halford (a former secretary to President Benjamin Harrison) asked philanthropists for $200,000 to construct a YMCA in Manila, and by 1904, Army officers such as Edmund Butts were extolling the virtues of boxing in tropical environments such as Hawaii, Puerto Rico, and the Philippines.


Copyright © Joseph R. Svinth 2001-2005. All rights reserved. The assistance of Pat Baptiste, Hank Kaplan, Paul Lou, Eric Madis, Curtis Narimatsu, John Ochs, Michael Machado, and Kevin Smith is gratefully acknowledged.

Reprinted at PhilBoxing.com with permission from Joseph R. Svinth.

Mr. Joseph R. Svinth is the executive editor of Journal of Combative Sport where he has written articles and compiled historical accounts of the different combat sports. Mr. Svinth can be reached at jsvinth@ejmas.com.

 
  http://philboxing.com/specials/origins_of_boxing_in_the_phils/index.php?part=9

Mixed Martial Arts Rules To Follow

 

In every game, there are rules to follow. With the modern mixed martial arts, several rules are imposed. Through time, the rules changed significantly ever since the Pankration showed up to Japanese shoot wrestling and up to the UFC. As the sport spread out among spectators and fighters, it was agreed upon that rules must not be to a minimal but to an extent, thus, amendments were made. Some of the main motivators for the changes in rules were due to the protection of the fighter’s health, shedding the image of a barbaric bout and most of all, being recognized and appreciated as a sport.

MMA includes different fighting methods or techniques using several forms of martial arts like judo, taekwondo and even karate. This made the people who are concerned with keeping the participants safe to make additional rules in order to maintain an organized competition that avoids any mishaps. New rules involve weight class introductions which was a significant factor. Some of the rules are as follows:

1. Gloves (open-fingered) – introduced to encourage participants to use their hands to strike another participant so as allowing captivating matches, gloves protect the fists when giving out a punch, and reduce any occurrence of cuts.

2. Time – limit in time were emphasized in order to avoid tenacious and long fights. Limiting the time also gives the competitors the chance to conserve their strength for the following round. Technically, matches that doesn’t have any time limit become dull and seem to complicate the airing of events.

3. Stand-up rule - here, the referee has the capacity to stand the fighters up when it’s becoming as if both of them are already resting on the ground or if they are not perceived to be advancing to any dominant position.

4. Clothes – men are usually required to wear shorts, thus being the only attire permissible. To be able to attain leg flexibility combined with durability, there are now different shorts made for MMA fighting.

The gloves mentioned were introduced by Shooto promotion originally coming from Japan. Its use has become mandatory and were adopted later on by the UFC, developing MMA into a regulated event. In the United States, state boxing and athletic commissions have played a very important role introducing the additional sets of rules for the reason that they envisioned MMA to be more similar to boxing.

Some shows have the capacity to use rules that can become more restrictive out of less or inexperienced fighters battling it out for the first time. Europe and Japan has no regulating power and authority to regulate competitions therefore their fighting organizations have greater liberty in developing rules and structuring the event to a much accepted degree.

One of the major prohibitions in MMA is performing a head butt against an opponent. This was no longer an accepted method because, even if it requires lesser effort, head butts can lead to serious damages most especially to the brain. The notion of head butting was taken from the wrestler’s method of taking down their opponent, assaulting them and making a major finish.

A mixed martial arts match will be announced to be victorious if the judges say so after the time allotted has already relapsed, a signal of stopping the fight was made by the referee or by the events doctor, committing a submission, knockout, or if the corner man of the competitor’s side threw a towel.

http://ez2shopmall.com/MixedMartialArts/mixed_martial_arts_rules_to_follow.html

One of the WORST Exercises for MMA

Whenever I train people in the gym, I often cringe at what I see other people doing.
Bad form is everywhere and I can see people’s bodies getting destroyed as they’re supposedly working out.
Not only that, some of the exercises and routines I observe people doing are pure lunacy.
But one thing I can’t stand is when mixed martial artists are told to perform exercises that are completely useless or downright dangerous.
I mean, if you’re going to tell a fighter what to do, you’d better be damned sure that you know what you’re talking about, because this guy’s (or increasingly so, gal’s) health is at stake.
For the average Joe who hits the gym to get bigger biceps and impress the ladies, a little bad advice here and there won’t kill him.
But for the combat athlete who’s about to step into the cage against some brute who wants to tear his head off, poor training advice could mean the difference between winning a fight and being too gassed to keep your hands up and getting KO’d with an ugly cowboy punch.
Needless to say, I take my job seriously.
So in this article, I’m going to expose one of the absolute WORST exercises to do as a fighter.
And just because you see a UFC fighter doing an exercise on TV or in a YouTube vid doesn’t mean it’s gotten them to where they are…
A lot of times fighters would be better off not doing an exercise instead of ruining their bodies with some of the idiotic stuff I’ve seen.
Anyway, without further adieu, here’s one of the WORST exercises for MMA…
Drum roll please…
PuNChing WiTh BaNDs (hardcore)
punch with bands
This is a popular one and while on the surface it seems like it would be a good exercises, it’s not.
Here’s why…
When you throw a punch, you want your arm to be relaxed and more like a whip as opposed to being tight and pushing instead of punching.
You also want full extension of your arm and once you’ve achieved this, you want to pull your arm back as fast as possible to throw the next one or defend yourself.
But when you punch with bands, 3 things happen that will screwup your punching mechanics:
1) You need a tense arm to punch with the band, not a relaxed one
2) You tend to limit your range of motion punching with bands instead of using full extension
3) The band pulls your arm back instead of you pulling your arm back, so your body gets trained to not pull your arm back (bad for combo speed and bad for defence
This is what happens when ‘experts’ who have no foundation in how the body actually works or the actual mechanics of martial arts skills looks at MMA and tries to create a training program for it.
They basically get you to mimic the skills of the sport with added weights and resistance.
Your strength and conditioning program should train your muscles and nervous system to be stronger, faster and have better endurance, but it should not try to mimic the skills you perform and spend hundreds of hours mastering, because it will screwup the mechanics and timing, wasting all of your hard work.
If you want to be good at punching with your fists, train punching with your fists, don’t train punching with weights or bands in your fists (light dumbbells 1-1.5 lbs are an exception when used in certain situations, it’s like punching with a heavy boxing glove on).
The role of your strength and conditioning program is to develop your muscles and nervous system.
You then take your new, improved muscles and nervous system and train your punching so that you punch harder, faster and longer.
If the mechanics and timing of the exercise doesn’t screw with the technique, it’s A-OK, but in this example, the mechanics and timing are very different and will harm technique, so I recommend avoiding it. There are other ways to develop punching power, speed and endurance where you don’t need to use this exercise.
See, I’m not just a pretty face, am I? :)
So there’s one of the worst exercises you can do for MMA…
(Don’t worry, my Ultimate MMA Strength and Conditioning Program is purposely free of these foolish exercises)
But there are a lot more that I see all the time and I’m sure you see too.
 http://ericwongmma.com/worst-exercise-for-mma/
10 Things you need to know to be a Mixed Martial Arts Fighter #2

Everyone knows that the Mixed Martial Arts Craze is taking over America and everyone wants to be a part of the craze. The problem is that 99% of the Martial Arts Schools in America can’t teach you all you need to know to become a great MMA fighter. Why? Because the teachers don’t know all the skills necessary to become a great MMA fighter and so they only teach a little of the skills required and thus they only produce very poor MMA fighters.

So what exactly are the skills you need to know to be a great MMA fighter

  1. How to punch like a Boxer, not a karate player
  2. How to kick like a Kick Boxer or Tae Boxer, not a tae kwon do player
  3. How to do takedowns like a Wrestler
  4. How to do ground jiu jitsu with No Gi
  5. How to do conditioning for a fight
  6. How to eat like a champion
  7. How to prepare for a fight mentally and physically
  8. How to control your mind and emotions before, during and after the fight
  9. How to use the ring
  10. How to do physical conditioning

During the next few weeks I will be going over each of these skill sets and how and why you need to know them if you want to be a great MMA fighter.

The 2nd skill set you need to know is how kick like a Kick Boxer or Tae Boxer not a tae kwon do player.

One of the most beautiful things to watch is a great tae kwon do kicker doing his flying, jumping, twisting, and kicking techniques. When I was doing demos in the 80’s at all the big tournaments, there was a guy named Eagle Park who used to blindfold himself and do a jumping turning flying kick 10 feet in the air and break 4 inches of wood. Almost invariably he would not break the wood on the first try, or the second, or the third, but usually would finally break the wood and get a great cheer. Now the point of this story is to illustrate 2 things. One, how difficult it is to do great flying, jumping kicks in the Martial Arts. And Two: how most of the flying, jumping, spinning kicks don’t work. They don’t work in a demo, and they don’t work in a real fight.

If you want to be sure to get hurt in a real fight or an MMA fight. Just try some of the flashing kicks of tae kwon do or karate. The high low roundhouse, the jumping ax kick, the flying side kick, the jumping front snap, the tornado kick are all beautiful and impressive but they simply don’t work in an MMA fight. They might actually work in some street fights, especially if you do them to start the fight or against a stupid weak opponent. But they usually don’t work in an MMA fight for the following reasons:
  1. They don’t have any knock out power. They are mostly point kicks. They will give you a “point” in a karate tournament, but will not give you anything but trouble in an MMA tournament.
  2. They leave you open after the kick to get knocked out. When you do a flying, jumping, turning kick you will leave yourself “open” for punches, throws and attacks when your kicking stops.
  3. They require too much time and technique to be practical for the average person to do. It is great to be able to jump 10 feet in the air and break 4 inches of wood, but the average person can’t jump 3 feet and can’t break 2 inches of wood. The amount of skill required to do these flashy kicks is simply beyond the average ability of most Martial Artists.
  4. They don’t cause enough damage to the opponent to stop him. When you throw a high quick roundhouse to the head, unless you land it on the temple or jaw, you are going to do nothing but make your opponent mad and leave yourself open for a punching attack.


Before you and your tae kwon do teacher have a heart attack in your great hurry to protest the real power and usefulness of these flashy kicks, please look at the last 10 years of MMA fights on TV and count exactly how many fighters won the fight with a jumping front double tornado kick. None, it these kicks worked you would see them being done in every single MMA match, constantly. Every time there was an opportunity to do them, and there are plenty of opportunities to do flashy kicks in an MMA fight, but not to win with them.

That being said, there are plenty of good kicks you can do in an MMA fight and these kicks mostly come from Kickboxing techniques and Tae Boxing techniques. The fighters who practice Tai Boxing know all too well what will work and what will not. They do some high kicks, and they do some spinning kicks, but they do more low power kicks, to the legs and ribs and knees. They jumping kicks, but these are usually jumping knees etc, that will land on the head of the opponent which is usually being held to make the kick more effective.

If you want to use your kicks in an MMA fight you better practice your kicking techniques with a Tae Boxing teacher or with a Kick Boxing teacher. You need to practice doing your kicks against someone who is trying to knock you out, not someone who is standing there for a demo, or holding a board.

I asked Guy Mezger, who was as World Kick Boxing Champion, as well as a UFC Champion, and was considered to be one of the most powerful, devastating kickers in the Karate tournament circuit. He could throw his kicks faster, higher and harder than anyone I ever fought. He could do a side kick into the side of your face in a tournament and then jump up and do a turning back kick into the other side of your face. He was, and is an amazing powerful kicker. But when I asked him why he didn’t use his “tournament kicks” in his MMA fights, his answer was simple and easy to understand. “ I don’t do my tournament Karate Kick because they don’t work in the ring. They are not powerful enough and you leave yourself too open. You will get hurt if you do a weak side kick. You will break your toes if you do a front snap into an elbow. You will break you foot if you do a traditional round house the body or head area. You have to remember that the guy you are kicking is trying to hurt you and if you leave your foot up for too long or do a weak ineffective kick, your opponent will invariably grab your leg, throw you to the ground or knock you out.” Sounds pretty definitive to me about not using traditional karate kicks in an MMA fight, and since this advice is coming from one of the greatest kickers in Karate History and a Living Legend in MMA fights I would suggest that you pay attention and leave your tae kwon do tournament kicks in the school and not try them in a MMA ring.
http://www.martialartsmastersassociation.com/articles/mama%20articles/mma2.html

Misunderstanding Mixed Martial Arts

Published by: Machete
Posted: July 11, 2009, 1:56 pm
MMA. A highly technical test of almost every aspect of the human body. Strength. Speed. Intelligence. Explosiveness. Flexibility. Rhythm. Stamina. Balance. Reflex. Endurance. Quick Wit. You name it. This is competition in its rawest form: Meeting someone on open ground and even terms. Someone who is ready for you. Someone who is virtually a physical equal. A duel. Raw, pure, and fair. Because when you take everything away, all the material things and the societal constraints, it just leaves you with two individual Homo Sapiens. And all it boils down to is fighting.

It's been on ever since the beginning of time. Humans have challenged and competed against each other in mortal combat since the dawn of civilization. It is programmed in our DNA. Little boys will always wrestle, and play with guns and swords no matter what their mothers tell them. Everyone is an expert when it comes to fighting. Everyone's a fighter. That is how stupid Tapout shirt-wearing fans get the nerve to say "He should have done this, he should have done that. He has no heart." to a guy with 20 fights under his belt. What the fuck do you know about heart, you cocksucking motherfucker? But hard as it is to say this, it is not their fault. They feel so connected to the fighter they are watching that they actually feel that it's them in there. It is a genuine feeling, an honest mistake made by people whose only shortcoming is ignorance.

What we have now is actually an incredibly civilized outlet for a basic primal instinct. Our athletes agree to meet each other at a certain place and time. They agree to a set of rules and attempt to completely obliterate each other, but stop when somebody wants to stop or when one guy seems badly hurt. And the moment it is over, they instantly revert back to normal human beings, treating each other with utmost respect and dignity.

And yet people frown upon it. They describe it as brutal, misguided, primitive, and barbaric. (But if you look closely enough at the slick movements of Georges Saint-Pierre or the grace of Anderson Silva, you will think the exact opposite.) When you tell someone that you practice combat sports, you get responses like "Where you bullied as a kid?" or "But it's so dangerous." or "What's the point?"

The problem with MMA is that people who do not take the time to understand it never see the technical aspect involved, and the incredible specialization of its athletes. All they see is the blood, which is exactly what the promoters want. Promoters do not necessarily care about what kind of fans they attract. All that matters to them is ticket sales, and the easiest people to attract (and the most abundant) are the boneheads who are led as easily as zombies by any pop-culture trend set this season. That is why they market it with the glamor and the fireworks and the entrance music and the flashy lights and the celebrities. They sell the blood, not the Martial Arts. The fanbase, consisting of 98 percent numbskulls, just wants to see two bad ass tough guys desperately trying to fuck each other up. And it made MMA the greatest threat to both Boxing and Professional Wrestling. One organization with both the reality of Boxing and the brutality of Pro Wrestling.

But MMA is not about bashing the other guy into oblivion. It's not about the other guy at all. More than anything, MMA is about yourself. When you mature as a fighter and put all that male-dominance and respect-gaining and macho bullshit aside, you see competition as another step in your journey to self-improvement. In the same principle as capitalism, competition puts participants in a situation that forces the best out of every individual. The guy opposite you in the arena is not your enemy. He is a guy who agreed to give it the best of his current ability to complete this chapter of your journey. He is there to try to give you a worthwhile test of your current level. The fight completes your training and shows how well you did in your quest to better yourself. That is why fighters embrace after a bout. They have agreed to be a test for one another. They became part of something real. Something that builds character, and they now feel closer than ever. You find out a lot about a man after fighting him. You see who and how he really is. You have tested him.

Of course it all comes down to the ethics of the whole thing. I mean safety isn't exactly the issue here. It's not like you can get smashed in the face by a ball moving at 90 miles per hour or fall down a snowy mountain at incredible speed or get your throat sliced by some guy's ice skate. But it's the idea of hurting people, not putting a ball through a hoop or running fast and jumping high or sliding down a mountain as your goal. It's the aggression and the "bad intentions" in every move that gives MMA its bad reputation to those who do not understand.
credit to Sam Sheridan, author of A Fighter's Heart (2007).
http://www.mmaphilippines.net/index.php/blogs/entry/Misunderstanding-Mixed-Martial-Arts

Sunday 9 September 2012

Basic Treatment For Aikido Related Injuries:

by Charles T. Taft

First and Foremost, the Disclaimer:

I am not a medical doctor, I am a licensed massage therapist and a certified neuromuscular therapist in the State of Fla. The information I give here is intended as basic treatment for common martial arts injuries. If the injury causes any immediate swelling and bruising, causes a joint to be obviously dislocated, shows any evidence of a broken bone then immediately seek medical attention. If you re not sure of what is wrong seek medical attention. It is your body, it s your choice.

The Bruise, or the reward for a regretful moment of unskillfullness:

Bruises come in all sizes, shapes and colors, just like people. From the small, perfectly round, uniquely brown yonkyo bruise to the grapefruit size, multicolored lump in your thigh caused when an elbow came from the sky and landed point first in your leg, like people, some are just a pain and others can be dangerous.
First Aid for bruises is, ( remember this, you will see it again ), R.I.C.E., Rest-Ice-Compression-Elevation. Rest: I shouldn't have to explain this one. Ice: A wonderful thing for all types of soft tissue problems. It penetrates the body quickly, the application of cold to the body causes the blood vesicles to constrict, slowing the leakage of fluid, blood etc., into the surrounding tissue. It s primary use is to control swelling. Compression: Time for the old ace bandage you keep in your dogi bag. Wrap from the side of the bruise farthest from your heart first working toward the heart. Make the wrap as tight as is almost comfortable, if the body parts below the bruise start to go numb or turn blue, IT S too tight, loosen it alittle. Elevation: This is pretty simple, try to keep the affected part raised above the heart. This helps the return flow of blood to the heart and helps control swelling.
Please remember that a bruise the size of your fist, think in 3D, can be very serious. The rule of thumb is, that size bruise means about a pint of blood has leaked into the muscle tissue. You only have a few pints, get medical attention for this one.
Age and medical condition also play an important part in the treatment of brusies. The problem of blood clots in the tissue entering the blood stream and causing blockage of vessels in other important parts of the body, like the heart or brain, is a serious problem for older people and people with other heart/circulatory problems.If you are reading this as an instructor or dojo owner, KNOW your students history in this area.
Please, use common sense. If you have a bruise on your arm, and you can't open or close your fingers, it s not a good thing. The damage that caused the bruise can also cause damage to the nerves in that area also. Keep aware of your body, if you have problems that bother you in any way, see your doctor.

Sprains,Strains and overzealous nages:

Sprain: When a joint is extended beyond it s normal range of motion, without any dislocation of the affected joint. There will be soft tissue damage, this can be on a microscopic level or look like a good bruise. The only good bruises I can think of are...oh well, back to the reality of this. Treatment for sprains is the same as for bruises, R.I.C.E.. Add to that massage, when you can rub the area without too much discomfort, rub the entire area. Why, you may ask ? The tissue that was damaged consists of tendon and ligament tissue. This tissue doesn't have a blood supply of it s own, it must absorb oxygenated blood and nutrients then give off their waste products through the cell walls. If this sounds like a slow way to recovery, your right, but it s nature s way. So, if it feels good to rub it, rub it.
Strain: This is a serious one. There are 3 classes of strains. Num.1; the joint is dislocated but returns to normal position. There will be tissue damage and swelling the tissue damage, in this class, is moderate normally over stretching the ligaments and tendons. The integrity of the joint has been compromised and there may be damage to the joint capsule. Compression and ice are very important and should be applied as soon as possible to control the swelling. Remember R.I.C.E., in these injuries the more you can control the swelling the quicker you will heal. After the swelling is over and you can apply pressure to the area, rub hell out of it, it will need all the circulation it can get. As you can put weight on it make sure you don't feel any grinding sensations as you move it, like the feeling of bone on bone, if you do see your doctor. If after the swelling is gone the joint feels locked in place and you can tell it s not muscle related, see your doctor. If there is any thing you are uncomfortable with, see your doctor.
The remaining two, class 2 and 3, require a doctors attention. They are, 2. the joint remains in an un- natural position, tendon and ligament damage is severe. There may be detached tendons and ligaments but normally just some fibers are torn. 3. the joint remains at an un-natural angle and the ligaments and/or tendons are torn from their attachments. Treatment: Secure the affected joint in the position it is found in. Do NOT move it to try to straighten it. When it is secure. Apply ice and transport to the appropriate medical facility.

Rehabilitation of soft tissue injuries, acute and chronic.

I know, I know, this isn't about crunching calcium. I realized that I was getting ahead of what I wanted. Since most injuries associated with Aikido are soft tissue, I should spend more time here. There is little anyone can do for broken bones in the dojo, unless you are a board certified Orthopedic surgeon with your insurance paid up you don't ever want to try to set broken bones at home.
I have covered acute, fresh, injuries in the previous text. Remember R.I.C.E. There is something I need to cover about ice. As was said previously, ice penetrates the body quickly. Therefore some guidelines are necessary, apply ice for a maximum of twenty minutes at a time. You may have noticed, if you use ice therapy, that the body goes through 3 stages, first cold, then hot, then numb. When the area becomes numb, it s time to remove the ice for awhile to let the skin warm up. Why? Because the next stage is frost-bite, this will slow your training allot.
There has been some good advice on the list about shoulder and elbow problems. Most of it has been about stretching and flexibility and that is most important. There has also been some advice about strengthening muscles that overlie painful joints in an effort to relieve the discomfort. This needs some clearing up.

What causes chronic pain, why does it come and go? Inquiring minds want to know.

Any time a muscle is damaged it sends a signal to the spinal cord, telling it that the muscle is in trouble. The nervous system, in it s infinite wisdom, sends a signal back causing the muscle to contract. This is to protect it from being over stretched and torn. What happens in the muscle tissue is;
The blood supply to the tissue is restricted due to the contracted tissue around the veins, capillaries, etc. As a result, the veinous return is restricted. This causes the bodies ability to clean the tissue of dead cells and waste products to be greatly impaired. As a result the muscle tissue is irritated, causing a signal to the spinal cord, over the same nerve path as the original, telling it that the muscle is in trouble. The spinal cord sends back a message to contract the muscle to protect it. And the whole process starts all over again.
If nothing is done about the problem, i.e.: stretching and/or massage, eventually the discomfort will drop below your bodies pain threshold and it won't bother you again. Until, something causes more stimulus to affect the muscle then normal. This will push the irritation back over the bodies pain threshold and it will hurt again. This cycle will continue, each time it will take less and less stimulus to return the discomfort.
As you can see, making the muscle contract more, by strengthening techniques, will perpetuate the problem.
The first thing that must be done to repair the problem is to get the muscle fiber back to its normal anatomical length. Stretching and massage work very well, the most important thing is to return the muscle its normal length, what ever works for you. When everything is back to normal and there is no more discomfort, then start to rehabilitate the muscle how ever you choose to do it. Just start slowly.
I know, this kind of says that you shouldn't train when you re injured. Maybe you shouldn't, it s all up to you. If you choose to train the recovery will take longer, you will most likely fix the problem but it will take longer.
While I ve been writing this section I have decided not to go ahead with the first aid for broken bones. If anyone has any questions about that or anything about this post please Email me direct and I will try to help as much as I can.
 http://www.aikidofaq.com/health/index.html

What should I observe when entering a dojo?

Dojo Etiquette

Proper observance of etiquette is as much a part of your training as is learning techniques. Please take the following guidelines seriously.
  1. When entering or leaving the dojo, it is proper to bow in the direction of O Sensei's picture, the kamiza, or the front of the dojo. You should also bow when entering or leaving the mat.
  2. No shoes on the mat.
  3. Be on time for class.If you do happen to arrive late, sit quietly in seiza on the edge of the mat until the instructor grants permission to join practice.
  4. If you should have to leave the mat or dojo for any reason during class, approach the instructor and ask permission.
  5. Avoid sitting on the mat with your back to the picture of O Sensei or the kamiza. Also, do not lean against the walls or sit with your legs stretched out. (Either sit in seiza or cross- legged.)
  6. Remove watches, rings and other jewelry before practice.
  7. Do not bring food, gum, or beverages with you into the dojo.
  8. Please keep your finger and toe nails cut short.
  9. Please keep talking during class to a minimum. What conversation there is should be restricted to one topic -- Aikido.
  10. Carry out the directives of the instructor PROMPTLY. Do not keep the rest of the class waiting for you!
  11. Do not engage in rough-housing or needless contests of strength during class.
  12. Keep your training uniform clean, in good shape, and free of offensive odors.
  13. Please pay your membership dues promptly. If, for any reason, you are unable to pay your dues on time, talk with the person in charge of dues collection. Sometimes special rates are available for those experiencing financial hardship.
  14. Do not change your clothes on the mat.
  15. Remember that you are here to learn, and not to gratify your ego. An attitude of receptivity and humility (though not obsequiousness) is therefore advised.
  16. Preserve common-sense standards of decency and respect at all times.

What is Aikido?


Whenever I move, that's Aikido.
O Sensei, Morihei Ueshiba

Aikido is a Japanese martial art developed by Morihei Ueshiba (often referred to by his title 'O Sensei' or 'Great Teacher'). On a purely physical level it is an art involving some throws and joint locks that are derived from Jujitsu and some throws and other techniques derived from Kenjutsu. Aikido focuses not on punching or kicking opponents, but rather on using their own energy to gain control of them or to throw them away from you. It is not a static art, but places great emphasis on motion and the dynamics of movement.
Upon closer examination, practitioners will find from Aikido what they are looking for, whether it is applicable self-defense technique, spiritual enlightenment, physical health or peace of mind. O Sensei emphasized the moral and spiritual aspects of this art, placing great weight on the development of harmony and peace. "The Way of Harmony of the Spirit" is one way that "Aikido" may be translated into English. This is still true of Aikido today, although different styles emphasize the more spiritual aspects to greater or lesser degrees. Although the idea of a martial discipline striving for peace and harmony may seem paradoxical, it is the most basic tenet of the art.
We could attempt to pigeonhole Aikido into a synopsis of X number of words, but that would not do it justice, so we leave the practitioner of Aikido to find out what Aikido is for themselves without any preconceived notions.

What are the different styles in Aikido?

There are no 'styles' of Aikido. It is like cheese cake. You can cut it in wedges or squares or just dig in with your fork but it is still cheese cake!
Aikido was originally developed by one man, O Sensei. Many students who trained under O Sensei decided to spread their knowledge of Aikido by opening their own dojos. Due, among other things, to the dynamic nature of Aikido, different students of O Sensei interpreted his Aikido in different ways. Thus different styles of Aikido were born. The more common are listed here along with a brief explanation of what is different about the style. Each style has its own strengths and weaknesses, but all are firmly rooted in the basic concepts which make Aikido the unique art that it is. None should be considered superior or inferior to any other, but rather an individual must find a style which best suits him or her. Outside factors such as geographic location may of course limit one's options.
No matter which style you choose, you are going to be taught that particular instructors interpretation of it, and you yourself are going to develop your own particular Aikido. One might say that there are as many different styles of Aikido as there are practitioners.
Since this list is going to be challenging enough without looking for extra work, we'll restrict our definition of Aikido to mean styles that clearly trace their lineage to Ueshiba O Sensei. The classification into categories is fairly arbitrary.

The "Old" Schools

Here we'll list the schools that developed from the pre-war teachings.
Aiki-Budo
This is the name given to the art O Sensei was teaching early in his development. It is very close in style to previously existing Jutsu forms such as Daito-ryu Aiki-Jutsu. It is considered to be one of the harder forms of Aikido.
Most of the early students of O Sensei began during this period and much of the early practice overseas was in this style (e.g. Abbe Sensei's teaching in the UK in the 50s).
Yoseikan
This form was developed by Minoru Mochizuki, who was an early student of O Sensei and also of Jigoro Kano Sensei at the Kodokan.
This style includes elements of Aiki-Budo together with aspects of Karate, Judo and other arts.
Yoshinkan
This is the style taught by the late Gozo Shioda. Shioda Sensei studied with O Sensei from the mid-30s. After the war, he was invited to begin teaching and formed the organization known as the Yoshinkan. Unlike many later organizations, the Yoshinkan has always maintained friendly relations with the Aikikai both during and after O Sensei's life.
The Yoshinkan is a harder style of Aikido, generally concerned with practical efficiency and physically robust techniques. It is taught to many branches of the Japanese Police.
The international organization associated with the Yoshinkan style of Aikido is known as the Yoshinkai, and has active branches in many parts of the world. In recent years, there have been a number of offshoots of this style, usually developing for political reasons.

The "Modern" Schools

This includes most of the variants taught today. Most of these "styles" are taught by various senior students of O Sensei, with the divergences coming after the death of the Founder. Most would claim to be teaching the art that O Sensei taught them - and this is probably true even though some have little in common with others! Taken together with O Sensei's notorious obscurity in teaching style, the story of the elephant and the blind men may give us some clue as to how this could have come about :-).
Most of us have our biases and preferences amongst the various styles but can recognize that all have their strengths and weakness and we all have something to learn from all of them.

The "Traditional" Schools

Aikikai
The Aikikai is the common name for the style headed by Moriteru Ueshiba, O Sensei's grandson, as taught under the auspices of the International Aikido Federation. Most regard this school as the mainline in Aikido development.
In reality, this "style" is more of an umbrella than a specific style, since it seems that many individuals within the organization teach in quite a different manner. The Aikido taught by Ueshiba Sensei is generally large and flowing, with an emphasis on a standard syllabus and little or no emphasis on weapons training. Other teachers within the auspices of the Aikikai (like Saito Sensei) place much more emphasis on weapons practice.
Iwama-ryu
The style taught by Morihiro Saito, based in the Iwama dojo, is generally considered sufficiently stylistically different from mainstream Aikikai that it is named individually, even though it still is part of the Aikikai.
Saito Sensei was a long time uchideshi of O Sensei, beginning in 1946 and staying with him through his death. Many consider that Saito Sensei was the student who spent most time directly studying with O Sensei Saito Sensei says he is trying to preserve and teach the art exactly as it was taught to him by the Founder. Technically, Iwama-ryu seems to resemble the Aikido O Sensei was teaching in the early 50s mainly in the Iwama dojo. The technical repertoire is larger than in most other styles and a great deal of emphasis is placed on weapons training.

The "Ki" Schools

One of the most noticeable splits in the Aikido world occurred in 1974 when Koichi Tohei, then the Chief Instructor at the Aikikai, resigned from that organization and founded the Ki no Kenkyukai to teach Aikido with strong emphasis on the concepts of Ki. Since that time, there has been little interaction between the traditional schools and the Ki schools.
All of these arts tend to refer to themselves as Ki Aikido, even though there is little contact between some of the styles.
Shin-shin Toitsu Aikido
The style founded by Koichi Tohei - Aikido with Mind and Body Unified. Tohei Sensei places a great deal of emphasis on understanding the concept of Ki and developing this aspect independently of the Aikido training for application to general health and daily life.
This style is one of the softest styles of Aikido and is characterized by soft movements that often involve the practitioner jumping or skipping during the movement. Most schools are not concerned with practical application of the techniques, considering them exercises to further develop Ki.
In recent years, Tohei Sensei has been moving further and further away from Aikido and has devoted himself almost exclusively to Ki training. The latest news is that Ki no Kenkyukai has started an initiative to make Shin-shin Toitsu Aikido into an International Competitive sport.

The "Sporting" Styles

One of the other big breaks in Aikido history occurred during O Sensei's life when Kenji Tomiki proposed "rationalizing" Aikido training using Kata and Competition. Since that time, there has been little commonality between the Tomiki schools and the mainline Aikido schools.
In recent years there have been a number of offshoots of Tomiki-ryu that have abandoned the idea of competition.
Tomiki-ryu
Founded by Kenji Tomiki, and early student of O Sensei and of Judo founder Jigoro Kano. Tomiki Sensei believed that a "rationalization" of Aikido training, along the lines that Kano Sensei followed for Judo would make it more easily taught, particularly at the Japanese Universities. In addition, he believed that introducing an element of competition would serve to sharpen and focus the practice since it was no longer tested in real combat. This latter view was the cause of a split with O Sensei who firmly believed that there was no place for competition in Aikido training.
Tomiki-ryu is characterized by using Kata (prearranged forms) in teaching and by holding competitions, both empty handed and with a rubber knife.

Can Aikido be used for self-defense?

"Those who are skilled in combat do not become angered,
those who are skilled at winning do not become afraid.
Thus the wise win before the fight, while the ignorant fight to win."

Yes, Aikido can be a very effective form of self-defense However, it can take considerable time and effort before Aikido (or any martial art) can be used effectively in a self-defense situation.

Does Aikido take longer time to master and apply than other martial arts?

"If you knew the time it took me to gain my mastery, it wouldn't seem so wonderful."
Michelangelo

The simple answer is "yes". A year in Karate/Tae Kwon Do/Kempo and you can probably fight much better than before. It takes well over a year before you start feeling comfortable enough with Aikido techniques to imagine using them in "real life".
The complex answer is "no" in the sense that I don't think anyone ever feels like they have "mastered" an art. If they do then they've stopped growing, or the art is too simple. In Funakoshi's autobiography you definitely get the feeling that he doesn't feel like a "master" and is bemused to be considered one.
An old story might tell you some of the mindset you ought to apply when studying martial arts:
A young boy traveled across Japan to the school of a famous martial artist. When he arrived at the dojo he was given an audience by the Sensei
"What do you wish from me?" the master asked.
"I wish to be your student and become the finest kareteka in the land," the boy replied. "How long must I study?"
"Ten years at least," the master answered.
"Ten years is a long time," said the boy. "What if I studied twice as hard as all your other students?"
"Twenty years," replied the master.
"Twenty years! What if I practice day and night with all my effort?"
"Thirty years," was the master's reply.
"How is it that each time I say I will work harder, you tell me that it will take longer?" the boy asked.
"The answer is clear. When one eye is fixed upon your destination, there is only one eye left with which to find the Way."

Is Aikido better than karate/judo/any other martial art?

Though there are many paths
At the foot of the mountain
All those who reach the top
See the same moon.

This is an extremely controversial question and has generated much heated debate in forums such as the rec.martial-arts newsgroup.
The answer to this question is very subjective - students of any particular martial art tend to favor that one over any other (otherwise they would probably be studying the other martial art).
There are many different but equally valid reasons for studying any martial art, such as for self defense, for spiritual growth or enlightenment, for general physical health, for self-confidence and more. Different martial arts, and even different styles within a particular martial art, emphasize different aspects.
Hence 'better' really depends on what it is you want out of a martial art. Even given this distinction, it is still a very subjective question so perhaps a better one would be 'Is Aikido better than any other martial art for me?'
This can only be answered by the individual asking the question. The rest of this FAQ may help you in some way towards finding that answer.
An alternative way to answer this question is to simply say, 'No, Aikido is not 'better' or 'worse' than any other martial art. It is simply different.'

Can I train an additional martial art while training Aikido?

Eat right, exercise regularly, die anyway.
Yes. There is no problem in training several martial arts at the same time, but there is one thing to watch out for. If you have not gotten yourself a solid base in one martial art first you are going to confuse yourself when you start your second art. The result is (very likely) that your progress in both martial arts is going to be slower than if you trained first one and then another.
What kind of martial art you choose to train in addition to Aikido is of course entirely up to what you yourself like and feel comfortable with. A suggestion is that if you start to train an additional art early, the more different from Aikido the better, as you'll probably not be too much confused then.

Does Aikido have competitions?

"I like tall men. I like to turn them into small men."
A Tomiki Aikido Sensei

It is often said that Aikido does not have any competitions. It is true that the founder of Aikido (Morihei Ueshiba, or O Sensei) felt that competition was incompatible with Aikido, but that does not mean that everyone agrees.
One popular style, Tomiki Aikido, does have competition. It is not however considered to be a fundamental part of the style. On the other hand, the majority of Aikido schools do not have any competition.
Most Aikido training, even in schools with competitions, is of a cooperative rather than antagonistic nature, with both thrower (nage) and throwee (uke) working as partners and trying to optimize the experience of the other.
This "working partnership" is also necessary to a) minimize the chance of injury from practicing (potentially dangerous) Aikido techniques, and b) to develop both partners' capacity to "take ukemi" - to be relaxed and able to take care of oneself when responding to "falling" or being thrown in a martial situation.
http://www.aikidofaq.com/introduction.html

Martial Arts: Kung Fu

Kung Fu is a broad term that is used to describe all martial arts of Chinese origin. Kung-Fu existing under many different names throught China’s history. Initially Kung Fu was called Ch’uan Fa (fist way).
The Shaolin monastery housed many fugitives from justice, and many warriors turned monk, which sets the roots of Kung Fu in the Shaolin Temple in Northern China. In fact there were five different Shaolin temples in five districts, and so five distinct styles of Shaolin Kung Fu developed.
Martial arts historians stress that Kung-Fu did not start at the Shaolin temple, but simply began to flourish under Shaolin’s influence. Kung-Fu became eventually categorised into Northern and Southern styles. In the south, Cantonese people pronounce Kung Fu as gung-fu. Southern styles use low stances and kicks and strong hand techniques because they are shorter and stockier than Northern (Mandarin) people. The Northern systems are characterised by stylish and difficult patterns and acrobatic legwork, presumably because it was colder in the North so hand movement was restricted by thick robes and the mountaineous terrain enforced the development of strong legs.
Kung Fu as one of the oldest martial arts has been a great influence to other and younger martial arts styles, such as Okinawan Karate styles and subsequently Japanese Karate styles.
In modern times, Wu-shu emerged as a mixture of circus-like acrobatics and martial arts, and in China, national competitions are held in this sport. Jet-Li is a famous exponent of Wu-Shu, popularising the art in the West by appearing in martial arts movies.
Typical Kung Fu weapons are the broadsword and the butterfly knives.
Origin of Kung Fu: China
http://www.martial-arts-info.com/120/kung-fu/

11 Beginner Sparring Tips – MMA/Boxing/Kickboxing

By
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Sparring Tips For Beginners
When I was reading one of the many mixed martial arts forums today I came across a question regarding striking sparring. The person asking was completely new to sparring and like many beginners found his first rounds versus a moving, striking opponent extremely challenging.
Off the top of my head I quickly came up with a few things that I thought might help him in his quest to get hit less while doing more hitting himself inside the ring.
I’ll share them, and a few more, to help you make your sparring experience more enjoyable and…less painful. Here we go!:
1. Throw your punches with speed, relaxation and technique, never try for power.
2. You don’t have to always see the opening for a specific punch. Just throw you combo sharply and quick and often the opening comes in the middle of your combo.
3. After your done punching, move away to either side. Your even better to stand your ground than backing straight up.
4. When you think you’re jabbing a lot, jab twice as much.
5. If you get into trouble, place both gloves on your temples, covering your face and jaw with the forearms and move, move, move.
6. When blocking strikes try not to tense your arms. Simply raise your arms up to protect yourself. This is easier said then done.
7. Keep you chin down at all times.
8. Mix up your attacks, try to be as unpredictable as you can with your combinations.
9. Pace yourself.  Use your defensive and offensive techniques instead of just attacking the entire time.
10. Focus on keeping yourself in a good balanced  stance before attacking, while attacking, and after your attack. This is very important!
11. Never give up. Taking a bit of a beating in the beginning is all part of the learning process. Stick with it and you will slowly become more like a hammer instead of the nail.
Bonus Tip:
Forum poster Zedlepln on mma.tv reminded me of this important one that beginners often forget to do.
Breathe!
Never hold your breath during your sparring round. Breathe regularly through your nose –with your mouth closed- while making short but not overly strong exhalations through the mouth when you throw each punch. The more well conditioned you are, the better you will be able to control your breath.
These should be a good start.
Let me know how it goes…
Looking to Start your MMA Training? If so, you’ve got to check out my MMA QuickStart 12-week training program ==> www.mmaquickstart.com
http://www.jeffjoslinmma.com/2010/05/beginner-sparring-tips-mma-boxing-kickboxing/

Kickboxing, anyone?

Are you looking for a total body workout that totally kicks butt? How about a way to increase your stamina, flexibility, and strength while listening to your favorite dance mixes?
If this sounds good to you, keep reading to find out what you need to know before you take the kickboxing challenge.

What Is Kickboxing?

Although the true roots of kickboxing date back to Asia 2,000 years ago, modern competitive kickboxing actually started in the 1970s, when American karate experts arranged competitions that allowed full-contact kicks and punches that had been banned in karate.
Because of health and safety concerns, padding and protective clothing and safety rules were introduced into the sport over the years, which led to the various forms of competitive kickboxing practiced in the United States today. The forms differ in the techniques used and the amount of physical contact that is allowed between the competitors.
Currently, one popular form of kickboxing is known as aerobic or cardiovascular (cardio) kickboxing, which combines elements of boxing, martial arts, and aerobics to provide overall physical conditioning and toning. Unlike other types of kickboxing, cardio kickboxing does not involve physical contact between competitors — it's a cardiovascular workout that's done because of its many benefits to the body.
Cardio kickboxing classes usually start with 10-15 minutes of warm-ups, which may include stretching and traditional exercises such as jumping jacks and push-ups, followed by a 30-minute kickboxing session that includes movements such as knee strikes, kicks, and punches. Some instructors may use equipment like punching bags or jump ropes.
After this, at least 5 minutes should be devoted to cooling down, followed by about 10 minutes of stretching and muscle conditioning. Stretching is really important because beginners can strain ("pull") their muscles, and slow, proper stretching helps relax muscles and prevent injury.
Instructional videos and DVDs are also available if you're interested in trying a cardio kickboxing routine at home.

The Basics

Before you decide to jump in and sign up for a class, you should keep a few basic guidelines in mind:
  • Know your current fitness level. Kickboxing is a high-intensity, high-impact form of exercise, so it's probably not a good idea to plunge in after a long stint as a couch potato. You might try preparing yourself by first taking a low-impact aerobics course or less physical form of exercise and working up to a higher level of endurance. When you do begin kickboxing, allow yourself to be a beginner by working at your own pace and not overexerting yourself to the point of exhaustion.
  • Check it out before you sign up. If possible, observe or try a class beforehand to see whether it's right for you and to make sure the instructor is willing to modify the routine a bit to accommodate people's different skill levels. Try to avoid classes that seem to move too fast, are too complicated, or don't provide the chance for any individual instruction during or after the class.
  • Find a class act. Look for an instructor who has both a high-level belt in martial arts and is certified as a fitness instructor by an organization such as the American Council on Exercise (ACE). Also, try to start at a level that suits you and slowly progress to a more intense, fast-paced kickboxing class. Many classes call for intermediate levels of fitness and meet two to three times a week.
  • Comfort is key. Wear loose, comfortable clothing that allows your arms and legs to move easily in all directions. The best shoes are cross-trainers — not tennis shoes — because cross-trainers allow for side-to-side movements. Gloves or hand wraps are sometimes used during classes — you may be able to buy these where your class is held. Give your instructor a call beforehand so you can be fully prepared.
  • Start slowly and don't overdo it. The key to a good kickboxing workout is controlled movement. Overextending yourself by kicking too high or locking your arms and legs during movements can cause pulled muscles and tendons and sprained knee or ankle joints. Start with low kicks as you slowly learn proper kickboxing technique. This is very important for beginners, who are more prone to developing injuries while attempting quick, complicated kickboxing moves.
  • Drink up. Drink plenty of fluids before, during, and after your class to quench your thirst and keep yourself hydrated.
  • Talk to your doctor. It's always a good idea to see your doctor and have a complete physical exam before you begin any type of exercise program — especially one with a lot of aerobic activity like kickboxing. This is extremely important if you have any chronic medical conditions such as asthma or diabetes or are very overweight.
  • Moves You Can Use

    Here are a few moves that you can try at home:
  • Roundhouse kick: Stand with the right side of your body facing an imaginary target with your knees bent and your feet shoulders' width apart. Lift your right knee, pointing it just to the right of the target and pivoting your body toward the same direction. Kick with your right leg, as though you are hitting the target. Repeat with your other leg.
  • Front kick: Stand with feet shoulders' width apart. Bend your knees slightly, and pull your right knee up toward your chest. Point your knee in the direction of an imaginary target. Then, kick out with the ball of your foot. Repeat with your other leg.
  • Side kick: Start with the right side of your body facing a target. Pull your right knee up toward your left shoulder, and bend your knees slightly as you kick in the direction of your target. The outside of your foot or heel should be the part that would hit the target. Repeat with your other leg.

Why Kickboxing?

Besides keeping your body fit, kickboxing has other benefits. According to a study by the ACE, you can burn anywhere from 350 to 450 calories an hour with kickboxing!
Kickboxing also reduces and relieves stress. Its rigorous workout — controlled punching and kicking movements carried out with the discipline and skills required for martial arts — can do wonders for feelings of frustration and anger. Practicing kickboxing moves can also help to improve balance, flexibility, coordination, and endurance.
Kickboxing is also a great way to get a total body workout while learning simple self-defense moves. Kickboxing fans say the sport helps them to feel more empowered and confident.
So get out there and jab, punch, and kick your way to fitness.
Reviewed by: Mary L. Gavin, MD
Date reviewed: November 2011
http://kidshealth.org/teen/food_fitness/exercise/kickboxing.html#
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Taekwondo Basic Sparring Technique


There is a strategic science to sparring. From the outside, sparring looks like random kicks and punches thrown mercilessly with the objective being to injure. From the inside, however, a sparring match is like a chess game. For example, one could not win a game of chess by mindlessly moving around the pieces anymore than one could win a sparring match by mindlessly throwing techniques. Strategy is prerequisite to chess as well as to sparring.

WHAT IS STRATEGY?

Strategy goes beyond "What kick should I throw now?" and it answers the question "How can I manipulate the situation to give me the advantage over my opponent?" This strategy comes in two main forms: Overall strategy (macro strategy) and exchange strategy (micro strategy).

MACRO STRATEGY

Macro strategy encompasses overall and generalized aspects about any sparring match that will make you spar one person one way and another person another way. There are several things that will affect your macro strategy:
The setting or main goal of the match:
If you are sparring someone who is taking his or her belt exam or if you are sparring in a tournament, your main purpose and strategy for sparring will be different. So before you spar, ask yourself, "What is my goal? What do I wish to accomplish in this match?"
Your own personal strengths and weaknesses:
These are very important to how you spar. For example, if you feel really comfortable with turning back kick, and not with turning hook kick, then you should stick with the turning back kick. You will be more likely to score if you use a technique with which you are very comfortable.
You and your partner's differing physical attributes: 
These will greatly define the way in which you spar your partner. Below is a list of examples, and (in my opinion) the best strategies to use these differences to your advantage:
The Remedies:
  • You're taller: Keep a far distance from your partner and jam them with push kick and back kick.
  • You're shorter: Get in close enough that you're too far in range for your partner to kick. Get in, stay in, and rack up the points.
  • You're heavier: You've got a power advantage, so use it wisely. Think "tank".
  • You're lighter: You've got a speed advantage, so use it wisely. Think "butterfly".
  • You're faster: Get in range, throw a few techniques, and get out A.S.A.P.
  • You're slower: Don't get fancy, keep it simple. Make your partner come to you instead of chasing after him or her.

MICRO STRATEGY

Micro strategy is the strategy that we use for dealing with each of the tiny exchanges that make up a sparring match. The rest of this page deals with micro strategy.
Open Stance and Closed Stance:
When two people spar each other, each person is in a particular sparring stance: either left foot lead or right foot lead. When both competitors have the same lead (i.e. if they both have their left foot forward), this is known as closed stance. If both competitors have different leads (i.e. if one has left foot forward and the other has right foot forward), this is known as open stance.
Why does this matter? 
It determines which techniques that you can use against your partner to get a clear shot. The whole idea of sparring is to strike your partner where he or she is open. For example, if you are in open stance, then you are both open to back leg roundhouse kick -- you can do a back leg roundhouse kick and strike your partner clear in the stomach. If you are in closed stance, however, your partner is not open to back leg roundhouse kick. If you try back leg roundhouse anyway, you will end up kicking your partner's elbow.
When attacking or counter-attacking, you must be aware of the stance in which you are fighting. If you ignore the stance, then your attack or counter-attack will be ineffective. For example, a turning side kick counter-attack to your partner's rear end does you no good.
The Attack:
If you have seen or sparred in Olympic-style Tae Kwon Do sparring lately, you will have noticed that the competitors' average sparring distance from each other is well out of range for any technique to successfully land on either partner. The whole idea of attacking is to close the distance between you and your partner so that you can become close enough to land a technique.
The attack is a very important part of the sparring match for two reasons:
  1. It closes the distance between the competitors in order for some actual exchanges may occur; and
  2. When the score is tied at the end of the match, the referee decides the winner on the basis of aggressiveness and most techniques thrown. If you attacked and threw more techniques than your partner did during the match, then you won -- even though the score was technically tied. So, attacking has its advantages.
Attacking, however, also has its disadvantages. When you attack, you leave yourself open and off balance for your partner's counter-attack -- if you kick your partner they will kick back from a closer and more effective range. But this can be easily overcome by simply countering the counter-attack. Sparring is almost like an argument: Each exchange builds up from the former exchanges, each one better than the last, and the best one wins. There is no reason to be afraid to attack if you know how to counter-attack.
Another way to avoid this entire issue of vulnerability is to refrain from an actual attack and throw what your partner perceives to be an actual attack (i.e.: In other words, to fake, or feint, an attack). He or she will react to this threat by beginning a counter-attack, which will give you time to close the distance and land several techniques.
Effective attacking relies heavily upon footwork and faking (feinting), not mere kicks. Here are a few rules to follow about attacking:
  1. Never throw just one technique. This is a big no-no.
  2. Never just walk (or run, you kids) into the correct distance and kick. Another major no-no.
  3. Never throw a technique when you know that you will not be able to land it.
  4. Always use footwork or faking to bring your partner closer to you.
  5. Always plan on your partner having a counter-attack.
  6. Always plan on countering your partner's counter-attack.
The Counter-Attack:Most of all points scored in Tae Kwon Do competition come from counter-attacks. The idea of the counter-attack is to overshadow your partner's attack. In other words, you want your counter-attack to be superior to and more devastating than your partner's attack. If your partner lands a technique on you, it is imperative that it is immediately counter-attacked with several more devastating techniques. In this way, you will be awarded the point.
Of course, you are in no way limited to the chart below - you have a multitude of different options. This is just a basic idea of how to get started in a counter-attack. Remember that the most effective counter-attack consists of multiple techniques. Each one of the techniques listed in the chart is just an example of the first technique that can be solidly landed. So, practice these techniques with a partner or on a kicking bag, and remember to follow up with additional techniques.
StanceAttackDefence
Open StanceBack leg roundhouseTurning back kick
Open StanceFront leg/skipping roundhouseFront leg in-to-out drop kick
Open StanceTurning back kickSide step, then back leg roundhouse
Open StanceDouble roundhousesTurning back kick/ push kick
Open StanceDrop kickSide step, then turning back kick
Closed StanceBack leg roundhouseOut-to-in drop kick
Closed StanceFront leg/skipping roundhouseTurning back kick
Closed StanceTurning back kickSide step, then back leg roundhouse
Closed StanceDouble roundhousesTurning back kick/push kick
Closed StanceDrop kickSide step, then turning back kick

Our 10 top taekwondo sparring tips will help you along the road to fighting success

Have you just starting taekwondo sparring?
Or maybe you've been sparring for a little while and you could use some help to boost your performance.
Our top 10 taekwondo sparring tips will help you reach your sparring goals.

1. start sparring early in your taekwondo journey

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Start taekwondo sparring classes as soon as your instructor says you're ready.
It might seem daunting...
...but as a white or yellow belt - no-one expects anything of you!
And in a good martial arts school the instructor will not let anyone bully or over-power you.
A good taekwondo instructor will put you against someone who will take care of you- very possibly a taekwondo black belt.
A good teacher will then increase the pressure slowly as you show you can handle it.
If you start tkd sparring classes as a green belt and you've never done it before you can look a bit daft!
Especially if you come up against lower grades who spar regularly!

2. understand that fear is normal - and don't let it stand in your way

Do top taekwondo competitors feel scared before a bout?...
...of course they do!
Everyone feels fear in taekwondo sparring. It's very intimidating to go into a ring and face someone intent on kicking and punching you.
The answer...
...is to decide that you will not let your fear beat you. Force yourself to get into the ring and do your best. In reality it never seems to be as bad as you think it's going to be.
And when you conquer your fear...
...you feel fantastic!

3. footwork footwork footwork

If you remember only one of our taekwondo sparring tips remember what Mohammed Ali said
'float like a butterfly sting like a bee'
In taekwondo sparring (like in boxing) footwork really is the key.
It's hard to believe... but in taekwondo sparring what happens between your kicks is actually more important than kicks themselves.
Learn to slide forwards and backwards keeping your weight on both feet and your body over your legs.
Learn to switch quickly on the spot.
Learn to step forwards and backwards quickly and accurately.
And learn to move sideways in a balanced way.
So another of our great taekwondo sparring tips is... take your time, listen hard when your instructor teaches you footwork. Practise it. And pay attention to every tiny detail.
It will pay off!

4. start to understand your kicking distance

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When beginners start tkd sparring they often kick in front of the opponent- their kicks don't reach the target.
One of our top taekwondo sparring tips is that you need to start to understand your kicking distance.
Start to learn where you can reach with a turning kick- and don't kick until you are at the right distance to make the point score.
Too close or too far out and you miss and waste effort.
You have to use your footwork to get the distance just right.
You also need to look at your opponent. Are they taller or shorter than you? If they're shorter keep them out and take advantage of your long legs.
And if they're taller than you - you need to rely on your speed and footwork. Move inside their kicking range. Score. And get out again.

5.think about ways to relax your body

Taekwondo sparring is frantic and busy. Your brain has to cope with multiple signals and stresses and it's easy to get overwhelmed and panic.
This is usually when the mistakes happen and you lose the bout.
So one of our top taekwondo sparring tips is something you can do outside the dojang...
...take some time to think about how you can best calm your mind.
Maybe taking a deep but short breath in then a long breath out while you shake your shoulders will work for you. Or perhaps you can smile inside and shake your legs.
Practise this outside the ring.
And then next time you are sparring and you feel the pressure mount...
...skip away from your opponent and watch them carefully while you calm yourself down. Then go re-engage in the bout with a clear head.

6. train hard... fight easy

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Here's one of our top taekwondo sparring tips.
To be successful in taekwondo sparring you need to be fit.
Really fit!
To get fighting fit you need to do combinations of lots of different exercises to get all round body fitness.
You need to do endurance distance running as well as hill sprints and interval training.
This develops your overall fitness AND your ability to cope with short bursts of intense exercise.
You also need to do strength training combined with ballistic exercises like jumping and clapping push-ups. These exercises develop strength and speed in your legs and arms.
And you need to stretch so that you are supple enough to kick high.

7.don't get angry - get even!

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It's really common for beginner taekwondo students to get really angry when someone scores a point against them.
The anger is like a red mist. They rush back in to try and get even. And they get caught again!
So if you feel yourself getting angry... try to control it.
Shake it off.
Realize that everyone has points scored against them - it's part of the game.
Calm your mind.
Get your head into the present.
And work out how you're going to win the next point.

8.compete as soon as you can

And if you get a chance to compete in a taekwondo sparring competition?...
...take it.
And take it as early as you can in your taekwondo journey. As long as your instructor is happy- compete as a white belt! If you lose?...
...so what?
There was never any expectation you would win. You're a taekwondo white belt!
A good instructor will not put you in danger. And competing is a fantastic experience. You get to meet other taekwondo players. You get to see what other people achieve. And you get to face and come through a tough challenge.
This one of our best taekwondo sparring tips for your personal growth as a martial artist.

9.take care of your injuries

In tkd sparring you will take the inevitable knock.
It goes with the territory!
Our commonest injury is the elbow to the top of the foot. Not nice!
One of our top taekwondo sparring tips is...
...take care of your injuries.
Rest. Ice. Compress. Elevate. Let your injuries heal.
Then come back stronger!

10.keep on keeping on

And in the end the best thing you can do...
...is get to class.
Get to every sparring class you can. Get to seminars. Go on tours. Get yourself there and keep training.
Because all the time you keep training?...
...you keep getting better!