How To Improve Your Sparring --- Chief Instructor's Blog November 2024

 

Han Moo Kwan is only to be used to protect yourself when no other means to end a conflict exists.  If you have to protect yourself, it will be very dynamic in nature.  Sparring is a means of practicing in a dynamic situation and therefore, being better prepared for such a conflict. 

In the beginning, sparring may feel awkward and you may not feel very effective.  So, how can you improve your sparring skills?

 

1.      Improve your basics

Sparring is using combinations of your basics effectively.  So, if want to improve sparring, continue to work on your basics, such that you can move from technique to technique from any stance comfortably. 

 

2.      Improve your speed

Improving speed includes not just performing techniques faster, but improving your reaction time.  Also, to improve speed practice so that all your techniques are linear.  Linear techniques by nature are faster to get from point A to point B.  And it also includes eliminating any extra, unnecessary movements.

 

3.      Improve your timing/perception

You may think that if you improve your speed, it will improve your timing. Yes, and no.  If you’re faster than your opponent, you may be able to get a strike in more easily, but timing is also seeing the opening and then executing.  Effective sparring is not blasting rapid firing and hoping a strike lands.  Effectively sparring is throwing and landing each strike which means seeing an opening and hitting your target each time. 

 

4.      Spar different partners

Ever person spars differently and has different strengths.  By sparring against different people, you will learn how to defend yourself in a variety of situations and will learn to adapt. 

 

5.      Perform techniques to do damage / be disruptive

This is a bit trickier since we want folks to be able to practice and return to class.  I used to work with a gentleman who used to tell me that in his Karate Club if someone did not end up with a broken nose that night it was not a good spar night.  While I can appreciate that this intensity is valuable, not being able to train 3 out of 4 weeks a month if injured does not help as well.  So, you need to practice to do damage just shy of the point of injury, and at least be disruptive or having the intention to be disruptive.  If you are blocking and it does not change the trajectory of the opponent’s technique, then it is not disruptive. Review the blog, Training The Mind Through Attitude/Intent from October 2017 for more details on ways to train for intent.

 

6.      Control your emotions

If you are fearful, you will fight defensively and be overpowered more easily.  If you are overly aggressive, you can easily be taken advantage of because your energy or force will take you off-balance.  If you are angry, you will overextend yourself and again, that can lead to be taken advantage of easily.  If you are thinking negatively, you will also be ineffective.  To be effective, you should have no emotion and want to practice in a state of mushin, See Free the Mind – Be Like Water blog from November 2010.

 

7.      Improve your breathing

As mentioned in a couple previous blogs, the latest being Deep Breathing…Could Be A Life Saver from December 2016), deeper breathing in high pressure situations will help kick in the parasympathetic nervous system to slow down your heart rate and breathing, allowing yourself to provide more oxygen to your body resulting in clear 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.

 

8.      Stay focused

When you are focused and not distracted you will be more effective at sparring.  Stay present to the task at hand – nothing else should matter when sparring.  We live in a society where staying focused is harder and harder, but your life may depend on it.  Review the blog Training The Mind by Staying Focused from September 2017 for more details on ways to train to stay focused.

It is easy to think you are effective when practicing by yourself or against air.  The real test is when you practice with an opponent.  The more you can practice in a dynamic situation with partners, the more effective you will be.

 

Regards,

Kelly

“One whose spirit and mental strength have been strengthened by sparring with a never-say-die attitude should find no challenge too great to handle. One who has undergone long years of physical pain and mental agony to learn one punch, one kick, should be able to face any task, no matter how difficult, and carry it through to the end. A person like this can truly be said to have learned karate.”  ~  Gichin Funakoshi (1868-1957), founder of Shotokan Karate

How Martial Arts Supports Brain Function --- Chief Instructor's Blog October 2024

 

Practicing martial arts can actually support and even boost our brain function.  The physical techniques we practice on a regular basis helped integrate the right and left hemispheres of our brain.  “The cooperation between our two brain hemispheres is essential for us to learn better, function more intelligently, and become proficient in anything.” [Ref. 1]

I will describe the various movements that forces both hemispheres of the brain to communicate which increases the use of those neural pathways which in turn improves our brain functions.  And note that some of the examples I list below could be in several categories.

1.      Cross-lateral Movements

Cross-lateral movements are working both sides of the body at the same time with alternating patterns.  Basic techniques in attack stance and side medium block are examples of cross-lateral movement.

2.      Crossing mid-line

Crossing the midline is any movement where a part of your body (i.e., hands, feet, arm, leg, etc.) crosses the mid-line of the body.  Basic cat stance, high block, low block, double knife hands across the body, augmented medium block, extended knife hand, hook punch, downward or upward ‘X’ block, crescent kick across the body, cross block are all examples of techniques we practice that cross the mid-line.  In fact, if you analyze Mepojan One, almost every technique crosses the mid-line.

3.      Asymmetrical or mismatched movements

Asymmetrical movements are when your limbs perform different movements at the same time.  “This could be the legs, or arms, or three limbs, or four limbs simultaneously moving differently in shape, motion and pace to the other.” [Ref. 2] Examples of this are combination medium block/ high block to side of the head, combination low block/medium block, knife hand high block/ knife hand strike, combination outward hammer fist / hook punch to name just a few.

4.      Variations

When combining something familiar with something not as familiar we are forcing the connection.  “The left brain is better with familiar movements, but the right brain is better with new things, so by combining familiar and new you are encouraging your hemispheres to cooperate.” [Ref. 1].  Mirroring hyung, different stances with different upper body techniques that are not the basics, altering the hyung with different combinations are all examples of variations.

Therefore, the more we practice martial arts, the more we are increasing the communication across our brain hemispheres which will improve our brain function.  “This increased communication has been linked to improvements in a wide range of cognitive functions, including memory, attention, and creativity.” [Ref. 3]

Regards,

Kelly

“Learning a technique is not the end in itself, it merely indicates where you need to start.” ~ Masaaki Hatsumi (1931 – present), founder of the Bujinkan Organization

 

References:

1.      https://sequencewiz.org/2014/08/13/integrating-right-and-left-brain/, accessed 9/2/12024

2.      Cross Lateral Movements in Tai Chi and Qigong Practice (earthbalance-taichi.com), accessed 9/21/24

3.      Cross-Lateral Exercises: The Science Behind their Brain Boosting Benefits (wyllowfranklin.ca), accessed 9/21/24

Importance of Practicing Non-Dominant Side --- Chief Instructor's Blog September 2024

 

If you have to use your skills to defend yourself, you should and most likely will use your dominant side. 

So why is it important to train our non-dominant side?

First off, your dominant side may be injured or get injured when trying to defend yourself so it is important you have all your weapons effective and ready to use.

Another benefit is when training the non-dominant side, we usually have to slow down and think more about the movements, alignment, and therefore we are more likely to perform them correctly, engage the muscles more effectively, etc.

As you probably know, the human brain is divided into two parts: the left side of the brain controls the right side of the body and the right brain controls the left side of the body. “According to the left-brain, right-brain dominance theory, the left side of the brain is considered to be adept at tasks that are considered logical, rational, and calculating. By contrast, the right side of the brain is best at artistic, creative, and spontaneous tasks.” [Ref. 1]

I will approach this from a right-hand dominant perspective since “Almost 85% to 90% of humans are right-handed.” [Ref. 2]

So, a benefit to training your body’s left side is that you invoke more creativity and imagination – this is in of itself an important attribute to your training.  Through imagination and creativity, you can determine more possible applications, more training techniques, etc.  In addition, the right side of the brain invokes more of your intuition which is another aspect that can be critical in self-defense and sparring – just “knowing” what technique feels right or just “knowing” someone is a threat based on your intuition and trusting that intuition can save your life.

So, while working out, consider on some days practicing 10—20 % more on your non-dominant side, and perform hyung mirrored (if right hand dominant, since most hyung are right side dominant).

And outside of class consider doing routine things with your non-dominant hand (some examples: such as brushing your teeth, using your mouse, tying your shoes, eating, buttering your toast, etc.).

While it may feel very awkward and uncomfortable, especially at first, I encourage you for the next 30 days to spend more time training your non-dominant side and seeing what differences it makes for you.

 

Regards,

Kelly

"The only way to improve in martial arts is to consistently push yourself out of your comfort zone." ~ Unknown

References:

1.      1. https://www.simplypsychology.org/left-brain-vs-right-brain.html, accessed 8/24/2024

2.     2.  Why Do We Have Dominant Hands? Exploring the Theories of Handedness in Humans | Science Times, accessed 8/24/24

Knowledge and Experience of the Art Form

 

As you move up in rank in martial arts, the more knowledge and experience of the art form you are expected to obtain and demonstrate.

You will continue to learn during classes from listening and learning from what the instructor says and does, and emulating it.  

However, your learning will be limited if these are the only times you are studying or learning about martial arts and self-defense.

You can and will also learn from watching other students. You can learn from demonstrating and explaining techniques, concepts, and ideas to others.

You can learn from the masters like Bruce Lee, Gichin Funokoshi, Ueshiba Morihei by studying videos of them, reading about them or reading books published by them.

You can learn from other martial arts instructors teaching a similar art form (whether taking classes or reading their books, blogs, podcasts or watching their videos).

You can learn by watching videos of street attacks and studying what works and what does not.  And while you can study fight scenes in movies as well, most of the attacks or moves are not very realistic so keep that in mind.

However, where you are really going to learn more is from yourself – through your own self-training.  By studying yourself and knowing yourself.  This includes, but not limited to:  what techniques you need to spend more time on, where you need to practice more; experimenting with applications and movement to learn how to best perform the techniques and when they are more effective for you; and understanding how and why you react to certain perceived threats.

I have learned a significant amount about the art form from my instructors and am very grateful for the knowledge they passed on to me.  I have learned a great deal by studying masters and like-minded martial artists.  However, I have learned as much, if not more, by spending time exploring and studying the movements, applications and energy and then experimenting with a partner to explore and understand why techniques are effective and how to make them more effective for me. 

Just being told the what, the why and how can provide you knowledge, but will not provide you the experience or wisdom necessary to master the art form and reach higher level ranks.  That you must gain through your own self-discovery.   As you move up in rank, expect instructors to spend less time just giving you answers.  They expect you to come to them with what you have discovered and experienced yourself to get clarification.

Take it from me, the journey is worth it.

Regards,

Kelly

“The instructor can only impart a small portion of the teaching. Only through ceaseless training can you obtain the necessary experience allowing you to bring these mysteries alive. Hence, do not chase after many techniques – one by one make each technique your own.” ~  Morihei Ueshiba (1883-1969), founder of Aikido

Benefits of a Positive Mindset --- Chief Instructor's Blog July 2024

The power of the mind is incredible.  Our minds can be even more powerful than the physical body. 

A strong physical body and negative mindset = weak outcome

A positive mindset and limited physical body = stronger physical body

A positive mindset and strong physical body = unstoppable physical body

This concept has been studied and expanded upon for decades. It started with Applied Kinesiology (AK).

AK, also known as ‘muscle testing’ or ‘biomechanics’, is a well-documented method to diagnose anything, from illness to food intolerances. This was invented by George J. Goodheart, a chiropractor, in 1964, when he realized that beneficial stimuli increase the strength of certain indicator muscles, while harmful stimulation causes the same muscles to weaken suddenly. The method is currently used by both medical doctors and alternative practitioners around the world. 

Dr. John Diamond took the research to a new level when he started to test muscle response to intellectual and emotional stimuli. He tested everything, from music to speeches and images, obtaining consistent results, indicating that certain intellectual and emotional stimuli strengthen or weaken the indicator muscle. His findings are described in detail in his book The Body Doesn’t Lie.  

 We have proven this to ourselves in class with the unbendable arm energy technique when we use different mindsets while practicing it. We have proven to ourselves that we have a difference in muscle response when we are thinking “I Can’t Keep an Unbendable Arm”, compared to “I Will Try to Keep an Unbendable Arm”, compared to “I Will Keep an Unbendable Arm”, and then compared to “The arm is steel”.

This is not to say one should be arrogant.  Arrogance can get you killed.   This is simply to state a fact that negative thoughts can impact your ability to perform techniques effectively.  Being positive and confident can make a significant difference.

Stay positive and keep practicing.

 

Regards,

Kelly

Keep your mind away from negative thoughts. Your negative thoughts are like weeds that will strangle your confidence completely.” ~ Bruce Lee (1940 –1973) American-born Chinese Hong Kong martial artist, actor, and founder of Jeet Kune Do

Benefits of Approaching Training as Fun --- Chief Instructor's Blog June 2024

 

Martials arts is a serious practice.  Han Moo Kwan is meant for self-defense purposes, so when training and learning you should approach it with seriousness.

So, what I am about to say may seem contradictory to that statement.

While it is serious, you should also approach your training as fun and enjoyable.  This does not mean laughing and joking and not focusing, but coming with the mindset that you are thoroughly enjoying what you are doing, especially when learning something new.

You may still be wondering what the heck I am getting at.

There are many studies are out there about the optimal learning conditions and environment.  Many of these studies have shown that when we are under stress, we do not learn as well and memory performance declines. Therefore, if you come to train feeling stressed or anxious, you are less likely to retain the what you’ve learned.  If you are learning a new form and frustrated or stressed because it seems like a lot to learn, then most likely it will take longer to learn.

On the flip side, we learn better when we experience joy and having fun.  Scientific research has shown that dopamine plays a critical role in formation of new memories and improving cognitive functions.  Research has shown this is partly why children learn so quickly and learn better while playing. That joy from playing and having fun releases dopamine which helps retain the memories and the learning.

So, if you approach learning and training with the mindset, you are having fun and it is enjoyable, then you should be able to learn faster and retain what you learn longer which is key when learning something new.

 

Let the fun begin.

 

Regards,

Kelly

 

“The joy of learning is as indispensable in study as breathing is in running. Where it is lacking there are no real students, but only poor caricatures of apprentices who, at the end of their apprenticeship, will not even have a trade.” ~ Simone Weil (1909-1943), a French philosopher, mystic, and political activist

Is Martial Arts a Complete Workout? --- Chief Instructor's Blog May 2024

 

Have you wondered if you should be doing more than practicing martial arts or is your martial arts training a complete workout in itself?  

Practicing a martial art can be a complete workout in and of itself, but it depends on several things if it is a complete workout for you and if you should/ need to augment your training.

First thing to consider to determine if you need to augment your training is how often and how long you are practicing martial arts.  To sustain your skills, you should be practicing a minimum 2-3 times a week for at least 2-3 hours.  Less than that you definitely need to add either more martial arts practice or augment your training with other activities or add more martial training sessions.

The second thing to consider is if there is an aspect you need more attention on: muscular endurance, aerobic exercise, anaerobic exercise, power/ strength, speed, coordination, balance, flexibility, mental focus.

You can definitely use martial arts practice to focus on these aspects, but if looking for other activities to augment consider some of the following:

1. Running, cycling, hiking, walking, swimming, jumping rope, and interval training can all improve your muscular endurance, aerobic endurance, and/ or anaerobic endurance.
2. Sprints, resistance training, and interval training can help improve your speed
3. Yoga or Pilates can improve your muscular strength, balance, flexibility and mental focus
4. Weight lifting / strength training can improve your strength and muscular endurance
5. Pull ups/ pushups are good and can improve your strength and muscular endurance
6. Sit-ups and other core exercises, like planks or using a balance board can help improve your balance and coordination
7. Standing march, jumping jacks, swimming, jumping rope. lunges (walking or lateral), overhead squats, single legs squats can improve coordination
8. Lunges (walking or lateral), overhead squats, single legs squats can improve balance 
9. Yoga, Pilates, and many stretching exercises can improve your flexibility
10. Meditation, visualization, and practicing active listening can help you improve your focus

Another thing to consider is if you are healing from an injury.  In that case, adding exercises from a physical therapist or an expert trainer can be very helpful in maintaining your martial arts skillset.

I for one, do many of the items above to not only augment my own martial arts training but also because it allows me to vary my routine, connect with other people, and focus on areas which need more attention.

What I will say is that all these alternatives can help augment your training, but by themselves they will not improve your martial arts unless you are putting the minimum time in actually practicing martial arts and focusing on all the attributes listed above as well.

 

Regards,

Kelly

 

“The athlete who is building muscles through weight training should be very sure to work adequately on speed and flexibility at the same time.  In combat, without the prior attributes, a strong man will be like a bull with its colossal strength futilely pursuing the matador or like a low-geared truck chasing a rabbit.” ~ Bruce Lee, (1940 –1973) American-born Chinese Hong Kong martial artist, actor, and founder of Jeet Kune Do