Introductory Training Guide. for. All New Students. Piscataway Martial Arts. www. PiscatawayDojo. Org. Belongs to. Student Name. Training Started On

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1 Intrductry Training Guide fr All New Students At Piscataway Martial Arts www. PiscatawayDj. Org Belngs t Student Name Training Started On Date

2 Persnal Prgress Lg My Martial Arts Jurney Student Name Date Age Activity Jined Piscataway Martial Arts Received my New Unifrm and White Belt Test fr and Received my White Belt Stripe Test fr and Received my Yellw Belt Other Training utside f PMA Dj

3 Intrductin Welcme t Piscataway Martial Arts and Maldg MMA Quick Facts : Prgram ffered thrugh Piscataway Twnship Department f Recreatin Established in 1994 as Piscataqua Dj by Sensei Gerge Maldnad Piscataway Martial Arts is the dedicated children s prgram f the dj Maldg MMA is the High Belt grup f Piscataway Martial Arts 4 Dedicated Instructrs, 2 Administrative Staff All Unpaid Vlunteers Details : Primary Dj Lcatin : Cnackamack Middle Schl Summer Dj Lcatin : Piscataway High Schl Website : www. PiscatawayDj. Org Sensei Gerge Maldnad, Funder and Instructr Sensei Ray Buarn, Head Instructr Sensei Tracy Buarn, Instructr Sensei Felix Rivera, Instructr Mrs. Tju Makmur, Administratin Mr. Hanz Makmur, Website, Technlgy, Vide Students accept and understand that Piscataway Martial Arts and Maldg MMA prvide instructin and establish technical skills criteria accrding t its wn training plan. Students advance in rank in direct relatin t their wn effrts, attendance, retentin, develpment, and display f verall skill sets learned. The prgram is strngly fcused n self-discipline and self-imprvement. Students are prvided guidance by instructrs with ver 75 years f cmbined experience. We are here t serve. Our visin is t have a psitive impact n every child s life that attends ur prgram. We are a free prgram, but We d nt give anything away

4 Intrductin (Cntinued) What yu can expect at PMA : A martial arts prgram based n traditins, respect, fcus, discipline, effrt, cnfidence, determinatin, curage, self-imprvement Develpment f a whle persn * Behavir Cntrl, Being Helpful t family and cmmunity, D yur Part A student will be challenged t imprve themselves frm class t class, frm lessn t lessn; physically, mentally, emtinally An envirnment f Camaraderie and helpfulness between students, instructrs, administratin, and parents What is expected frm yu at PMA : Students are expected t cme t class ready t start by 7:00 PM Students are expected t maintain an attendance level which allws them t learn, participate, and understand, demnstrated techniques Students are expected t strive fr self-imprvement * Take the lessns frm class and find time during the week t practice n their wn. Remember, Yur dj is always with yu * Physical training, strengthening, stamina starts with 1 gd push-up at a time, 1 gd leg-lift at a time, 1 gd stance at a time, etc * Find a small piece f time during yur day, t breath prperly, and empty yur mind Students are expected t D Yur Part (See attached wrksheet) * D yur part at hme * D yur part in schl * D yur part in the cmmunity * D yur part is an agreement between Student and Parent, Student and PMA, and Parent and PMA. In essence, a student is respnsible fr their wrds and actins wherever they may be. This allws the student t maintain their status and privileges in the dj. Students are expected t D Yur Own Wrk * Be respnsible fr themselves * Carry their wn belt and equipment * Knw hw t line up * Knw hw t behave in the dj * Wrk n their techniques as shwn by instructrs, nt as their friends and martial arts classmates appear t be ding

5 This dcument is als fund in the website under the Dcuments Tab.

6 Terminlgy and Traditins Terminilgy Dj : The hall in which we train Traditin : Befre Entering the Dj, Stp, and Prperly Bw int the dj when yu arrive at the drway befre even stepping inside. Sensei Befre Leaving the Dj, Stp, and Prperly Bw INTO the dj just befre yu step ut f the drway t leave. As yu apprach the drway, yu stp, yu turn arund s that yu are facing the INSIDE OF THE DOJO, yu bw prperly, yu take 1 step backward ut f the drway, yu turn arund, and can nw prceed t leave. The dj is a place that is respected. It is a place fr fcus and training. It is nt the place t be playing, r running arund, r having lud casual cnversatins. : a Japanese wrd that basically means "persn brn befre anther." In general usage, it means "master" r "teacher" Traditin : A student refers t their martial arts teacher as sensei. It is custmary, fr a student t begin r end their sentences, questins, r cnversatins with the wrd sensei ; as in Sensei, I need yur help understanding, r Sensei, culd yu explain, r Thank yu, Sensei, etc Unifrm : cnsists f a Gi (the jacket and pants), and an Obi (the belt) Traditin : The Gi may be wrn utside f the dj; i.e. while ging t and leaving frm the dj. The Obi is wrn nly inside the dj. A student is respnsible fr their bi at all times. The bi is carried t and frm the dj either in a carrying bag, r flded neatly in a persn s hand. The bi is a representatin f a student s hard wrk and status in a dj. Bw(ing) : the act f bwing is an indicatin f respect r trust; it is nt a religius act Traditin : A student wuld bw when arriving at r befre leaving the dj. A student wuld bw prir t and after speaking with their sensei. A student wuld als bw t a higher rank student. Students bw t each ther prir t and after wrking with each ther. If yu need t speak t any instructr, yu must wait at natural stance until the instructr acknwledges yu. Yu then prperly bw t the instructr. Only then d yu begin speaking with the instructr. After finishing speaking with the instructr, yu say "Thank yu Sensei", prperly bw, take a 1 step back, then turn arund and walk away. Belt Rank : Identifies a student s accmplishments and status in the dj Traditin : Students respect each ther regardless f rank. A lwer rank is able t ask a higher rank fr help with many tpics regarding training and traditins It is imprper fr students t ask t be tested fr the next rank. Instructrs will invite a student t test fr the next rank when the instructr determines that the student is ready.

7 Yur Training Begins Tying yur Gi (Unifrm) 1). Take the tassel n the edge f the right flap f the jacket and tie it t the tassel lcated n the inside left seam f the jacket (Fig.1 and 2) 2). Overlap the left flap f the jacket ver the right (Fig.3) 3). Take the tassel n the edge f the left flap f the jacket and tie it t the tassel lcated n the inside right seam f the jacket (Fig.3) Tying yur Obi (Belt) 1). Center yur bi (belt) n yur stmach A). First fld the bi in half with bth ends f the same length t lcate its center B). Place the center f the bi flat acrss yur stmach with bth ends hanging dwn tward the flr 2). Wrap yur bi (belt) arund yur waist A). Keep the center f yur bi flat against yur stmach with bth ends f equal length B). Wrap bth ends arund the sides f yur waist frm yur frnt tward yur back 3). Crss yur bi (belt) behind yur back. A). Keep yur bi flat against yur stmach and sides B). Take the end that s n yur left side and crss it ver the end frm yur right side in the middle f yur back C). After the ends crss in the middle f yur back wrap them acrss t the ppsite sides D). Remember t keep the bi flat against yur bdy withut letting it twist anywhere 4). Cme back t the frnt A). Nw wrap bth ends f yur bi arund the sides f yur waist t return t yur frnt again. 5). Create a knt in the frnt A). Wrap the end that riginates n yur right side under the ther tw layers, against yur stmach, and pull it straight up and ut the tp f yur bi. B). Pull the tw ends diagnally apart t tighten yur bi arund yur waist. C). Take the end f yur bi that is cming ut f the tp left, and bend it dwn ver t the right side. D). Take the end f yur bi that is cming ut f the bttm right and pull it dwn t the center. E). Take the end cming ut the bttm and lp it under the ther end, then up, ver and back dwn thrugh the lp it frms with the rest f the bi against yur waist. F). Adjust if necessary t make bth ends the same length, then pull the ends t tighten the knt.

8 Yur Training 0). Class begins prmptly at 7:00 PM A). Pre-Lineup starts at 6:55; Grup Lineup starts at 6:59; In place by 7:00 B). If yu are late, 1). Yu are expected t perfrm 20 Jumping Jacks and 10 Push Ups n yur wn at the sidelines, befre waiting t jin the grup 2). Yu stand in Natural Stance at the sidelines and wait fr an instructr t acknwledge yu, and tell yu where t jin 3). Yu bw t the instructr and run t yur spt 1). Lining Up A). Class begins when everyne has lined up B). Students line up by rank at the pre-lineup lcatin * At PMA this pre-lineup lcatin is the center black line f the basketball flr C). The senir ranks establish the Anchr Line * This anchr line determines the lcatin f each fllwing student thereafter D). Students shuld be lined up in equal distances frm frnt t back and side t side 1). Fllw the persn in frnt f yu in the pre-lineup t determine yur psitin in the lineup 2). Be sure that yur bdy psitin directly in line with the student lcated t yur left. The best way t accmplish this is by turning yu head t the left, draw an imaginary line that cnnects yur Left Shulder t the ther student s right shulder. E). Once students have determined their individual psitins, the student must face the frnt f the class, in Natural Stance psitin; (see Stance Sectin) F). Stand still. N fidgeting, n squirming arund, n rcking back and frth. Standing still in Natural Stance is training all n its wn Once Lining Up as been accmplished, the class perfrms 2). Bw(ing) In A). We bw in as a grup fr a number f reasns 1). We are recgnizing and ffering respect t the dj 2). We are recgnizing and ffering respect t the leaders and instructrs 3). We are recgnizing and ffering respect t each ther 3). Warm Up / Strengthening / Stamina Exercises A). Exercise is an integral part f Martial Arts. The mind, the bdy, and the spirit need t be in gd cnditin in rder t understand and perfrm the techniques and requirements f the discipline B). Exercise and Cnditining can be, and shuld be dne at hme als. There is always sme exercise that a student can d, even while listening t music, r watching televisin, r taking a break frm studies. If yu need a list f exercises t perfrm at hme, please see a Sensei. Better yet, yu make a list which yu will fllw, and check with sensei that the list is acceptable.

9 Yur Training 3). Warm Up / Strengthening / Stamina Exercises (cntinued) C). Exercises include (but nt limited t) : 1). Jumping Jacks : Develps c-rdinatin, leg strength, stamina. Cntrl yur wrk space when jumping; D nt be buncing all ver the place, ther students need their wrk space als. Mvement Feet mve ut and in t the sides, Arms mve up and dwn, fingers tuch abve yur head As feet mve ut, hands g up, As feet mve in, hands cme dwn. 2). Push Ups : Builds strength in arms, shulders, chest, upper back. Strength is necessary in self-defense, ppnent cntrl, blcks and strikes, and executin f techniques. Mvement : Kneel dwn n the flr and place yur hands flat n the flr and slightly wider than shulder width apart With yur shulders directly ver yur hands, straighten yur arms. Mve yur feet back, placing yur tes n the flr, s that yur knees are ff the flr and yur legs are straight. At this pint, yur bdy shuld frm a straight line frm yur shulders t yur ankles. Yur bdy shuld remain straight thrughut this exercise. Keep yur head and neck in line with yur bdy s that yur are lking dwn tward the flr. This is the starting psitin. In a cntrlled fashin, lwer yur bdy dwn tward the flr, bending yur elbws, until yur bdy is nearly tuching the flr. Nw, push yur bdy up away frm the flr, straightening yur arms, until yu have returned t the starting psitin. If yu need t reduce the intensity f this exercise yu can perfrm the pushup frm yur knees. 3). Sit Ups : Builds strength in abdminal cre muscles Mvement : There are many variatins f the Sit Up exercise which we will d in class. Fllwing alng is the best prcess fr learning and practicing these exercises Sit Ups include : Standard Sit Ups, Seated Leg Lift, Laying Leg Lift, Laying Leg Raiser, Seated Ab Crunch, Alternating Leg Extensin