Importance of Using Your Core --- Chief Instructor's Blog April 2025

In classes for the last month or two, I have been reemphasizing the use of core abdominal muscles.  Use of core muscles is foundational to improving and having effective martial arts techniques.

From a physical perspective, by using core abdominal muscles:

·         You will improve your balance which will, in turn, improve all your techniques especially one-legged techniques such as kicks, cat stance, etc.

·         You will improve your stability, which will make your less likely to be pushed around or knocked off balance in an altercation.

·         You can add physical power to your kicking and striking techniques, since you will drive using more total body versus just your legs, arms, shoulders etc.

·         Your sparring will be more fluid as you are moving through your center where you can change direction and move more easily

·         You can reduce the occurrence of injuries, as a strong use of core protects and supports other muscles such as your back muscles.

In addition, by focusing on use of your core, you are also putting your mind at your center (where it so happens your lower core muscles are), and therefore tapping into the mind-body connection and the energy side of martial arts.  Some of the benefits of this include:

·         You are energetically connecting your upper and lower body which will result in similar physical improvements listed above (improved balance, stability, power, ease of movement, etc.). And since it is coming from an energetic perspective you actually use less muscle and be as or even more effective in your techniques and movement.  And by using less muscles you will last longer in an altercation.

·         Your techniques will be more coordinated.

·         Your techniques will be faster as muscles and muscular tension reduces the speed of techniques

·         By remaining focused on your center, you are able to remain calmer and keep even breathing, which is critical in an altercation. 

·         Your center is also the source of your internal energy (ki, chi, qi); therefore, by focusing on your center you and tap in and use this internal energy

 

Regards,

Kelly

 

“The physical center is in your belly; if your mind is set there as well, you are assured of victory in any endeavor”.  ~ Morihei Ueshiba (1883-1969), founder of Aikido

Retaining Your Learning to Get More Out of Your Training --- Chief Instructor's Blog March 2025

 

Since none of us spend all our time in martial arts training, retaining as much of the learning from class as possible is critical to improving and progressing in an art form. 

Hermann Ebbinghaus (1850-1909), a German psychologist who studied memory found that forgetting is exponential in nature.  This forgetting curve was documented in his book Memory in 1885.  “It starts off very steep—the amount of retained knowledge drops dramatically soon after we acquire new information.  In fact, most of the forgetting occurs within the first hour of learning.  And that’s not all.  After a day or two, we typically forget around 75% of what we have learned” [Ref. 1].

“Without any additional work, we will quickly forget most of the content of a course, for instance. A week later, it will be as if the learning had never occurred at all.“  [Ref. 1]

So how does one counter this and retain learning?   Some ideas are listed below.

1.  Be in The Right Frame of Mind During Class.  In my January 2023 blog, titled “Getting the Most Out of Your Training”, I described being present in class, enjoying the journey, and having a positive mindset will help in getting the most out of your training.  A positive mindset will also help in retaining information from class.  In my June 2024 blog, titled “Benefits of Approaching Training as Fun”, I discuss this further.  Being present also means leaving any anxiety or stress from your day, week at the door of the dojang.  “Stress and anxiety can negatively affect your ability to form and store memories.” [Ref. 1]. 

2.  Practice immediately:  If learned something new, practice daily or every other day for at least week even if only for 15 minutes.  “In order to retain knowledge and fully embed the learned material into our long-term memory, we have to periodically review the information.” [Ref. 1]

3. Write it Down: Take notes (even in class between drills, etc.) and review your notes daily if you can.

4. Visual it.  Spend time that night after the learning and then daily afterwards visualizing the new information.

5.  Understand the principle and the why.  If you understand the principle and the why behind the techniques, this can support retaining the learning.

6.  Explain it/ Demonstrate it.  By explaining it (and maybe explaining it while demonstrating it) to someone else or to yourself later that night or over the next day or two, it may improve the retaining the information and better understood the information.

7.  Learn an application.  If you also learn application(s), then this can improve the retention of learning new techniques.

8.  Connect new information to existing knowledge.  If you can connect it to existing knowledge, you can retain the new information faster.  Many times, what appears to be new is similar to something else you have learned.  Review my December 2017 blog, “How Many Different Techniques are There? “ that further explores this concept. 

Taking the time to come to class and learn is the first part in progressing in the martial arts, but if you are not retaining the information well, I highly suggest using some of the techniques above to retain that learning.

Regards,

Kelly

“Without Knowledge, Skill cannot be focused. Without Skill, Strength cannot be brought to bear and without Strength, Knowledge may not be applied." ~ Alexander the Great (356 BC – 323 BC), king of the ancient Greek kingdom of Macedon, undefeated in battle and is considered to be one of history's greatest and most successful military commanders

References:

1.      Ebbinghaus Forgetting Curve (Definition + Examples) - Practical Psychology, retrieved 2/22/2025

2.      This One Tip Will Massively Improve Your Karate Skills, retrieved 2/22/2025

3.      8 cognitive strategies to enhance retention and learning - Cognassist, retrieved 2/22/2025

Controlling The Fight - - Chief Instructor's Blog February2025

Controlling a fight is a critical aspect of self-defense.  If you have to defend yourself with physical techniques, controlling the fight is key to the outcome.  Many things we physically practice in class will help such as timing, speed, reaction time, but there are aspects beyond the physical that are needed to control a fight or altercation.

1.  Mindset

Having the right mindset is critical during an altercation.  In self-defense it is not about winning or losing but staying focused and confident with only one goal – walk away with no to minimal injury to self or family/ friends if you are with them.  For more information on mindset and training the mind, I refer you to older blogs: May 2011, Your State of Mind Matters Most (and Matters Most); September 2017, Training The Mind by Staying Focused; October 2017, Training The Mind Through Attitude/Intent; and July 2024, Benefits of Positive Mindset.

2. Controlling Your Emotions

In my most previous blog, I discussed managing fear is an important aspect of training.  Fear is just one emotion that one needs to manage/control during an altercation.  Anger is another emotion that can cause you to lose control of a fight versus control a fight.  As stated by Chojun Miyagi, founder of a Gōjū-ryū Okinawan Karate, “If your temper rises, withdraw your hand. If your hand rises, withdraw your temper.”  Both anger and fear elevate your heart rate and your blood pressure which could also result in short, shallow breathing. As stated in class as well as in the blogs, managing your emotions and your breathing will result in more clarity of mind and calmness which will help you control a fight.

 3. Be Strategic

Controlling the fight is also being more strategic.  I see in sparring many times, it looks like two people just crashing into each other and trying to get to a target first.  This may work in a sport like boxing or sport-style Tae Kwon Do, but this is not the right approach for self-defense.  Controlling the fight means not just throwing punches and kicks and hoping one lands but seeing openings and taking advantages of mistakes or vulnerabilities of your opponent.  Controlling the fight means not following the pace and cadence and reacting to your opponent but being the one who controls the cadence.  Controlling the fight means adapting when some technique is not working and finding another way.  It is about knowing what, when and how to attack effectively.

Becoming more strategic takes time.  If you are not already, I encourage you to be more conscious in what techniques you are using and reflect how effective it was.  This is the start of being more strategic.

 

Regards,

Kelly

 

“Both in fighting and in everyday life you should be determined though calm. Meet the situation without tenseness yet not recklessly, your spirit settled yet unbiased. Even when your spirit is calm do not let your body relax, and when your body is relaxed do not let your spirit slacken. Do not let your spirit be influenced by your body, or your body be influenced by your spirit.” ~ Miyamoto Musashi (1584-1645), legendary Japanese samurai and author of The Book of Five Rings

 

 

 

 

Managing Fear - - Chief Instructor's Blog January 2025

Fear is not a bad thing, but it must be managed.  

In the outside world, if you notice yourself feeling fear, this can be useful.  Your intuition maybe telling you that you are in a bad situation.  If you sense fear, you should listen to your intuition.  However, you must manage that fear in order to perform effective techniques with control.

Even in class, you may have experienced fear.  Maybe you have been fearful of getting hurt in self-defense or sparring.  Maybe you have been fearful of failing or not being able to learn a new technique or form.  Maybe you have been fearful what the instructor or other students are thinking of how you are performing. 

There are several techniques you can use to manage fear.

First off, you have to be exposed to situations that invoke fear and challenge your comfort zone.  If you just shy away from every situation when you feel fear, you will not be able to manage it when you need to.  So, for example, spar against those you think are more skilled, learn new techniques you are uncomfortable with, and demonstrate new techniques in front of the other students.

Also, acknowledge what you are feeling.  It is okay to feel fear and know that it can be normal when you are in an uncomfortable situation or learning new techniques.  And even talk to your instructor about it, if you feel comfortable doing so to get the support you need to cope with it at that time.

Make sure you are breathing those deep, slow, belly breaths.  As stated in class and written in other blogs, deep belly breaths help you slow down your heart rate, It also provides more oxygen to your body resulting in clearer thoughts and actions, muscles having the oxygen they need to perform, more endurance to last during the altercation, and the energy flow that accompanies breathing to make your techniques more effective.  For more information on deep breathing, please read the December 2016 blog, “Deep Breathing…Could Be A Life Saver.”

Use visualization especially before starting a sparring match or self-defense imagining yourself performing the techniques effectively.

Stay present and take it one class, one drill, one technique at a time.  Part of the learning process is trying new things, where sometimes things work well, and sometimes they do not. 

By facing your fears and managing the emotion, you can take action in a controlled, effective manner.  In a real altercation, this can be the difference of walking away with minimal to no injury or not. 

Regards,

Kelly

"To understand your fear is the beginning of really seeing." ~ Bruce Lee, (1940 –1973) American-born Chinese Hong Kong martial artist, actor, and founder of Jeet Kune Do

References:

1. https://www.martialdevotee.com/articles/overcoming-the-fear-of-combat, retrieved 12/27/2024

2. Fear and Anxiety in Martial Arts – Why It’s Normal and How to Conquer It | Utopia, retrieved 12/27/2024

3. Fearless Warriors: Exploring the Psychology of Fear in Martial Arts, retrieved 12/27/2024