Legacy American Martial Arts. Student Handbook

Transcription

1 Legacy American Martial Arts Student Handbook

2 The Values and Philosophy of Legacy American Martial Arts Each person who becomes involved in the martial arts has a different objective: to improve his or her physical condition, to learn self-defense, or perhaps to improve self-discipline to meet a mental as well as physical challenge. Each of these different goals, however, reflect one common thought: personal improvement. Because each student has different capabilities (mentally and physically), our instructors concentrate on individual progress. There are certain physical techniques and technical concepts that must be mastered as the student proceeds through the ranks and some progress more quickly than others. Students are not compared to one another; each is judged according to the concept of personal victory a measurement of individual improvement based on personal potential. Because of the personal victory concept, our programs are exciting forms of mental and physical exercise for both children and adults. The current physical condition of the student is not an issue because personal improvement is the common goal. If the student is willing to attend classes two or three times per week, he or she will meet their goals, and they may receive additional benefits they never expected. As students attend classes regularly, they prepare for periodic rank tests to achieve progressively higher ranks, signified by the color of the belt or sash worn with their uniform. Upon successfully testing through the color belt or sash ranks the student is awarded his or her First Degree Black Belt or Sash. The beginning student often considers the Black Belt to be the ultimate goal, but the successful martial artists realize that their training actually began when they achieved that benchmark. The study during the early ranks teaches the student the fundamental techniques, theory, and movements needed for training. Each belt or sash is the beginning of a wonderful journey; it is not the destination. This student handbook will acquaint you with our school s general policies and procedures and answer many of your questions. Please take the opportunity, also, to meet with your instructors; they are committed to your success and will be pleased to answer additional questions and help you achieve your goals. Also, take time to meet and get to know your fellow students and training partners. As you train and progress in the martial arts your classmates will be there to support and push you. While the martial arts are an individual activity we train as a team. By helping others grow we are making ourselves and the team stronger! Jena Bushey Chief Instructor Jack Smail Head Instructor 2 P a g e

3 Table of Contents Taekwondo Program Ki Nung Taekwondo Page 5 Class Structure Page 6 Etiquette and Protocol. Page 7 Korean Commands & Rank System. Page 8 Belt Testing.. Page 9 Karate Kub Program Karate Kubs Page 11 Class Structure... Page 12 Etiquette and Protocol.. Page 13 Rank System.... Page 14 Brazilian Jiu-Jitsu Program Brazilian Jiu-Jitsu Page 16 Class Structure Page 17 Etiquette & Protocol.. Page 18 Rank System. Page 19 Tai Chi Program Tai Chi... Page 21 Class Structure. Page 22 Etiquette & Protocol. Page 23 QiGong Form / 5 Element Breaths.. Page 24 Rank System Page 25 Instructor Levels.Page 26 3 P a g e

4 Taekwondo Program Ms. Jena Bushey and Mr. Jack Smail, Owners and Lead Instructors at Legacy American Martial Arts 4 P a g e

5 Ki Nung Taekwondo Program Our school is affiliated with the American Martial Arts Institute (AMAI), which uses the Ki Nung style of Taekwondo created by Master Kevin Mathis. Ki Nung is Korean for functional and reflects a more integrated approach to Taekwondo training that the style utilizes. Basic techniques make up our combatives (partner drills). The combatives make up our form. The techniques students will break boards with are found in their form. The goal is to unify all elements of a student s curriculum making training more efficient and helping students become stronger through focused practice of the techniques learned at each rank. Students new to the martial arts come into our Taekwondo program as white belts. As they improve in skill and physical ability, they will also progress in belt rank. Each new rank offers a new set of skills to master, techniques to learn, and new challenges to meet. A student s goal should be to learn how to use their body and how to make Taekwondo work for their own abilities. This requires 2-4 years of training on average, and this level of physical skill and self-knowledge in Taekwondo is represented by the black belt. Many people believe that the black belt is the end goal of training. While it is true that the black belt is the end of the color belt journey it also means a new journey begins - the black belt journey. The black belt journey is about refinement of technique and gaining a deeper understanding of Taekwondo and themselves. A color belt would ask how to perform a technique. A black belt figures out how to perform that technique better. What this means is that Taekwondo is an activity that always offers a challenge and can be practiced and enjoyed for decades. Alongside our Taekwondo curriculum we teach two safety programs one for adults and one for children. Safety N.E.T. (No Easy Targets) Kids is a program developed by Master Glen Olson and focuses on the most common threats to a child s safety. Bullying, home safety, child abduction, unwanted touches, and other topics are covered in class in order to help keep our students protected. All junior students are required to demonstrate knowledge of their safety curriculum alongside their Taekwondo curriculum in order to advance in rank. Our adult self-protection program K.A.R.M.A. was developed by Kelly DeHaut, Ph.D. in Public Safety, 3 rd Degree in Taekwondo, and Tiger Sash in Tai Chi, and Jack Smail, AA in Criminal Justice, 4th Degree in Taekwondo, and blue belt in Brazilian Jiu Jitsu. The program focuses on what you can do beyond the kicking and punching to keep yourself safe. KARMA stands for Knowledge, Awareness, and Risk Management Actions. Topics include ways to minimize risk of attack, how to identify and deescalate potentially violent situations, understanding legal use of force, and specific types of crime such as domestic violence, sexual assault, and home invasions. Adult students are required to demonstrate knowledge of their self-protection curriculum alongside their Taekwondo curriculum in order to advance in rank. 5 P a g e

6 Class Structure A few minutes before class begins students will select their attendance cards and wait at the edge of the mat. If there is a class before yours it is important to keep noise to a minimum to avoid interrupting the training of other students. When it is time for class to begin an instructor, a senior ranking student, or a member of our Leadership Team will line students up according to rank. Students will line up on the dots on the floor to ensure everyone has enough space to begin training. The senior ranking student will say the Korean words Charyot! Kyung-reeay!, which translate to Attention! Bow! The senior student will then say, Recite the tenets of Taekwondo, Sijahk! (Begin!) The tenants we recite, also known as the student oath, is as follows; Sir/Ma am! Courtesy, Integrity, Perseverance, Self-Control, Respect, And Victory Sir/Ma am! A 5-10 minute warm-up typically follows the student oath. Exercises can include common movements such as push-ups and squats or movements you may not be familiar with. If you have an injury or physical ailment that prevents you from performing an individual exercise then perform a different exercise. The goal of a warm up is to simply prepare the body for physical activity and that cannot be achieved by standing still. Ask an instructor if you are not sure what exercises would be appropriate in order to work around an injury or physical ailment. After warm-ups the instructor may run students through various drills to improve your physical abilities or technical skill in Taekwondo. Time will also be spent on the skills and knowledge you are expected to attain before promotion to your next rank. If you are unsure of what to do or what is being asked of you please do not hesitate to ask your instructor. Our goal is to help the student succeed and meet their goals. At the end of class students will be instructed to line back up; similar to how they lined up at the beginning of class. The student oath will be recited in the same manner that class started. After the student oath is recited the 2 nd highest ranking student will say, Face the senior student. Charyot! Kyung-reeay! Those two students will then shake hands. This is to thank and show appreciation to the senior student for taking on the responsibility of helping class run smoothly. Depending on your physical condition before starting training, you may feel soreness or stiffness as a result of class. This means the training is working! It may take time for your body to adjust to new ways of moving or simply to the level and type of physical demands being placed on it. Activities such as additional stretching, a light workout the next morning, or simply an improved diet can help alleviate those symptoms. 6 P a g e

7 Etiquette and Protocol 1. As a sign of respect to our mutual training area students and instructors will bow each time they enter and/or leave the workout floor, even if there is no class in session. 2. If a student is late for class, s/he should bow at the edge of the workout floor and wait to be recognized by the instructor; s/he may then ask permission to join the class. The instructor may then assign a warm-up and/or other exercises as appropriate. 3. Students should use the restroom before coming to class. However, if necessary, it is acceptable during class to ask permission to be excused. Remember to help keep our restroom clean out of respect to others in the studio. 4. Students will respond Yes/No, Sir, or Yes/No, Ma am, as appropriate, in all conversations with instructors. 5. With the exception of Yes/No, Sir/Ma am, counting, or answering an instructor s direct question, Students must raise their hand if they wish to speak in class 6. If a student does not understand a command, they are allowed to raise their hand and ask that the instruction be repeated. A student is expected, however, to pay careful attention so the class may proceed with minimal interruption. 7. Let the instructors know before class if you have a personal injury or limitation that may affect your performance. If an instructor asks the class to perform a movement you cannot do, perform a different drill instead. Ask an instructor if you do not know what drill you should perform. 8. No student, regardless of rank, may instruct or correct another student without the direct and specific permission and supervision of the instructor. 9. Please maintain a proper level of personal cleanliness. Student uniforms should be kept clean and in good repair. Make sure finger and toe nails are clean and trimmed. Students should not start class with body odor, and strong perfume or cologne should be avoided. 10. For everyone s safety no jewelry, with the exception of wedding rings, small religious symbols, and medical tags, should be worn during training. Wedding rings with stones should have the stone turned towards the palm during partner drills to avoid injuring your partner. 11. As classes often contain partner drills, students who are ill should refrain from training in class until the illness is no longer contagious. 12. For safety reasons, students who wish to join class late or leave the mats must first ask permission. 7 P a g e

8 Korean Commands While our Taekwondo classes are conducted mostly in English, our instructors do use some Korean words to conduct class. Below are common Korean words you may hear in class. If you are ever unsure of what the instructor is saying please follow along with what the senior student is doing. Charyot = Attention Kihap = Yell Jhoonbee = Ready Kyung-reeay = Bow Bahroh = End Poomse = Form Sahbum nim = Instructor Sijahk = Start Shwee-uh = At Ease Dojang = School Dobok = Uniform Kohmahn = Stop Hana = One Dul = Two Set = Three Net = Four Dosot = Five Yosot = Six Ilgup = Seven Yodul = Eight Ahup = Nine Yul = Ten Junior and Adult Taekwondo Ranking System Ki Nung Taekwondo uses 9 color belt ranks and 9 black belt ranks, with a half red/half black belt to denote a student who is bridging that gap between the color belt and black belt ranks. Our school holds rank tests every 8-9 weeks. Color belts who wish to advance in rank will need their instructor s permission and to have earned 3 knowledge stripes on their belt before their test date. Our color belt rank system is as follows; White Belt Orange Belt Yellow Belt Camo Belt Green Belt Purple Belt Blue Belt Brown Belt Red Belt Knowledge Stripe Requirements White through Green Belts 1 st Stripe Basic Techniques 2 nd Stripe Form (& Sparring Camo-Green) 3 rd Stripe Combatives & Board Break Purple through Red Belts 1 st Stripe Basic Techniques 2 nd Stripe Form & Weapon Material 3 rd Stripe Combatives & Board Break 8 P a g e

9 Belt Testing Legacy American Martial Arts conducts promotional testings approximately every 8 to 10 weeks to evaluate the progress of the students. The testing is judged by a panel made up of Legacy AMA instructors and any guest instructors brought in for this special event. Each instructor in the judging panel scores each student individually, according to the standards of the AMAI. The judges meet after the testing to tally the scores and to discuss the progress of the students. Students will find out the results of their belt test at a separate promotion ceremony held later in the week. While it is highly encouraged for students to attend this ceremony, not only for yourselves but to also support your fellow classmates, it is understood that it may not be possible to be present. Students who are unable to attend the promotion ceremony will find out the results of their belt test in their next training session. The testing begins similarly to a class session, but without the need for attendance cards. The students line up according to rank, perform short warm-up, and recite the student oath. After opening remarks and introduction of the judging panel, the students are asked to be seated around the perimeter of the workout area. The students are then called to execute their techniques (individually or in a very small groups). The upper ranks are often called up first to give the newest students an opportunity to witness the procedure before they are called. The week before testing Legacy AMA runs practice tests in class so that students can familiarize themselves with how a belt testing is run and go over all the material they will be expected to perform at the rank test. Out of respect for your fellow classmates and testers, the following guidelines should be observed at belt testing. 1. Students should arrive in plenty of time to warm up. Because the workout area is more crowded than usual with students and spectators, group warm-up is limited. 2. Students must be dressed in clean, regulation uniform with the correct belt. Students engaging in free-sparring must have all their sparring gear in order to test. 3. Spectators are welcome at testing, but they must be quiet and non-interruptive during the proceedings. 4. Courtesy to other students includes being quiet and attentive as fellow students test. Enthusiastic, positive encouragement is permitted from students and spectators during the sparring and board breaking portion of the testing. While encouragement is allowed, coaching is not! 5. A student who is scheduled to test, but finds themselves unable to attend, should notify the instructor before testing begins in order to make alternative arrangements. 6. Students who are attending the testing as spectators will stand at attention and recite the student oath with the group, whether or not in uniform. 7. If the bathroom must be used by a spectator, it is expected they will move quietly along the back wall while no student is currently performing their testing material. 9 P a g e

10 Karate Kub Program 10 P a g e

11 Karate Kub Program One of the great things about quality martial art training is that it can be enjoyed by students of almost any age. Our Karate Kub Program is designed specifically for students ages 4-6 and helps children develop the physical, mental, and emotional skills necessary to succeed in life. The core of our Kub program is our training environment. Our program is taught in a safe, structured classroom setting where the children are expected to pay attention, follow directions, and treat their classmates and instructors respectfully. The instructors run a fun but disciplined learning environment where the Kubs are challenged to do their best. The key is consistency in class attendance. Even children with focus or discipline issues show improvement in classroom behavior after a couple weeks of training. As a student continues their training the improved behavior starts to become a habit and carry over to other areas of their life. An important focus of the Karate Kub program is our attention to life skills such as respect, integrity, and self-discipline. Every 8-9 weeks, each testing cycle, we focus on one life skill for the students to learn about. The children are expected to know not only what the life skill is and what it means, but to be able to give examples on how they can demonstrate the life skill at home and at school. Our goal is to reinforce the values taught at home and help the students put them into practice. Every testing cycle the Kubs are given a safety topic from our Safety N.E.T. Kids program to learn about. Safety topics include information such as what to do if you are lost, how to say NO! to a stranger, passwords, and others. It is important that your Karate Kub learns and internalizes this information so they know how to keep themselves safe and what to do if something bad does start to happen. Students also learn new techniques and moves every testing cycle. The movements the Kubs learn depend on their belt rank. Beginner students, Kub Squad 1, practice the basic movements and put them into combinations with the instructor s assistance. Intermediate level Kubs, Kub Squad 2, will put those movements into a Form and perform it with the instructor s assistance. Advanced students, Kub Squad 3, are expected to perform the Form without assistance. This increasing level of difficulty not only keeps the kids interested, but also pushes Kubs to improve their memorization, focus, balance, and physical ability. At the end of every testing cycle Kubs can be eligible to test for a higher belt. We find that rank tests helps teach kids about goal setting and making the connection between work and rewards. Another benefit is that students become more relaxed with public demonstrations and speaking. Our black belts who have had their start in the Karate Kub program are among our most confident and positive students. 11 P a g e

12 Class Structure Kubs who arrive to class early (we do not recommend more than 10 minutes) should use the bathroom before class starts to avoid unnecessary classroom disruptions. When it is time for class to begin, Students will select their attendance cards and wait at the edge of the mat. The instructor will then call students by rank to their spot on the floor. When called the student will answer, Yes Sir/Ma am!, give a bow, and run to their spot. After the students are lined up the senior ranking student will say the Korean words Charyot! Kyung-reeay!, which translate as Attention! Bow! The instructor will then ask, Who wants to be a black belt? The Kubs respond, I do Sir/Ma am. The instructor asks, What does that take? The class says; Knowledge in my mind Honor in my heart Strength in my body And make good friends! After the class recites this oath the instructor will ask, And if we do all that, what do we become? The kids will grab their belt and say, A black belt Sir/Ma am! A 5-10 minute warm-up follows the student oath. Exercises can range from drills that emphasize focus, balance, reaction time, building strength, and coordination. Kubs are expected to maintain their self-control during class. There is no touching the other children, students should raise their hands before talking, and the Kubs should respond, Yes Sir/Ma am or No Sir/Ma am to the teacher s instructions. After warm-ups the instructor may run the Kubs through various drills to improve their physical abilities or skill in their Taekwondo techniques. Time is also spent on their important Safety N.E.T. Kids topic and making sure the students memorize and understand how to keep themselves safe. Our instructors also focus on the Kubs life skill of the cycle and discussing examples of how to put that skill into practice in their life. At the end of class students will be instructed to line back up just as they did at the beginning of class. The Kubs oath will be recited, the instructor will make any announcements that need to be made, and then class will be dismissed. 12 P a g e

13 Etiquette and Protocol 1. As a sign of respect to our mutual training area students and instructors will bow each time they enter and/or leave the workout floor, even if there is no class in session. 2. If a student is late for class, they should bow at the edge of the workout floor and wait to be recognized by the instructor; they may then ask permission to join the class. The instructor may then assign a warm-up and/or other exercises as appropriate. 3. Students should use the restroom before coming to class. However, if necessary, it is acceptable during class to ask permission to be excused. Remember to help keep our restroom clean out of respect to others in the studio. 4. Students will respond Yes/No, Sir, or Yes/No, Ma am, as appropriate, in all conversations with instructors. 5. With the exception of Yes/No, Sir/Ma am, counting, or answering an instructor s direct question, Students must raise their hand if they wish to speak in class 6. If a student does not understand a command, s/he is allowed to raise her/his hand and ask that the instruction be repeated. A student is expected, however, to pay careful attention so the class may proceed with minimal interruption. 7. Let the instructors know before class if you have a personal injury or limitation that may affect your performance. If an instructor asks the class to perform a movement you cannot do, perform a different drill instead. (Example: If you are asked to do push-up and have an elbow injury that will not allow you do perform push-ups, perform isometric planks instead.) 8. No student, regardless of rank, may instruct or correct another student without the direct and specific permission and supervision of the instructor. 9. Student uniforms should be kept clean and in good repair. Make sure finger and toe nails are trimmed. Students should not begin class with body odor. 10. For everyone s safety no jewelry, with the exception of small religious symbols and medical tags should be worn during training. 11. Students who are ill should refrain from training in class until the illness is no longer contagious. 12. For safety reasons, students who wish to join class late or leave the mats must first ask permission. 13 P a g e

14 Karate Kub Ranking System Our Karate Kub program uses 9 belt ranks. Our school holds rank tests every 8-10 weeks where the Kubs have an opportunity to demonstrate their knowledge and skill. Kubs who wish to advance in rank will need three knowledge stripes and both their instructor s and parent or guardian s permission; White Belt Orange Stripe Yellow Stripe Camo Stripe Green Stripe Karate Kub Rank Test Requirements Knowledge of their safety lesson Red Stripe Knowledge of their life skill White Stipe Knowledge of their martial art moves Blue Stripe Demonstration of proper classroom behavior Purple Stripe Blue Stripe Brown Stripe Red Stripe Once a child has reached the red stripe belt rank or turns 7 years old it is time for them to start making the transition into the Junior Taekwondo program. When a Kub is one belt test away from entering the junior class they receive a black invitation stripe on their belt. This stripe puts them in Kub Squad 3, regardless of rank, and means they are allowed to train in both the Kub and Junior Beginner classes. We find this helps children comfortably make the transition into the Junior Taekwondo program and cuts down on the amount of time needed to adjust to the new level of training. The belt test into the Junior Program includes the standard testing requirements of a Squad 3 Karate Kub, including memorization of the Form, in addition to a board break. During their test the child will demonstrate that they are ready to meet the challenges of their next level of training. Upon a successful rank test the Kub will enter the Junior Program at the rank of orange belt. 14 P a g e

15 Brazilian Jiu-Jitsu Program Mr. Jack Smail Head Instructor of Legacy s BJJ Program 15 P a g e

16 Brazilian Jiu-Jitsu Program Our school is affiliated with the Roy Dean Academy (RDA). Professor Dean holds a 3 rd degree black belt in Brazilian Jiu-Jitsu and is well-known in the BJJ community for his clear instruction and precise technique. A YouTube search of RDA BJJ belt test will not only put the high level of technical skill and heart of his students on display, but would also give you a glimpse of what Brazilian Jiu-Jitsu is about. Professor Roy Dean Brazilian Jiu-Jitsu (BJJ) is a martial art that focuses on the use of joint locks, throws, and choke holds to control and neutralize an opponent. Rather than relying on strength or athletic ability to perform techniques the goal in BJJ is to use proper technique, leverage, and timing to apply the movements. This is what will allow a person to defeat a physically larger and/or stronger opponent. Do not strive to do a technique hard or fast strive to do it right with the correct timing. It is common for students with no experience in grappling to feel lost and awkward when they begin training in BJJ. This is normal! There are many different positions you can find yourself in when grappling and it takes time to become familiar with them all. Keep coming to class, drilling the techniques, and asking questions - it will all come together! It takes around 6 months before BJJ began to make sense. Whether it is practicing new techniques, improving known skills, or grappling the majority of your time in class will be spent with a training partner. This means your classmates are a key to your success so take care of them! As everyone improves so does the quality of the training partners at the school. Be a good training partner, encourage your classmates, remember that safety is more important than winning, and have fun! 16 P a g e

17 Class Structure When it is time for class to begin students will line up on the mats and take a sitting position. Use this time to clear your mind and mentally prepare yourself for training. The senior student will clap twice to signal the start of class and everyone will do a bow. From there students will begin the warm-up which is made up of specific movements you will use frequently in Brazilian Jiu-Jitsu. After warm ups the technical portion of class will begin. In class students practice proper body posture as well as one to three techniques that can be performed from that position. When learning new techniques it is expected that students will first practice with minimal resistance from their partner. As a student gains in technical skill and confidence they may request more resistance from their partner. Keep in mind that the goal of Brazilian Jiu-Jitsu is to overcome resistance and solve problems through superior technique, not speed and strength. You should only go as fast as proper technique will allow. If you are unsure of what to do or what is being asked of you please do not hesitate to ask your instructor. Our goal is to help the student succeed and meet their goals. At the end of the technical portion of class students will have the opportunity to practice their own techniques or to engage in rolling applying your techniques against a resisting opponent who is trying to apply their own techniques against you. Keep in mind that while BJJ is an effective art it is also a recreational activity for most people. Exercise self-control and common sense. Respect your training partner and take care of them. Class will be over at the conclusion of drilling and rolling period. Students will line back up like at the start of class and the senior student will again clap twice to signal the end of class. There will be one last bow and class will be dismissed. Students are welcome to continue rolling, ask the instructor questions, or drill techniques during the open mat time after class. Typically during rolling you will find yourself stuck in certain positions or notice that you are having difficulty performing certain techniques. This open mat time is a great opportunity to work towards solving those issues and improving your performance in future classes. Depending on your physical condition before taking up training you may feel soreness or stiffness as a result of class. This means the training is working! It may take time for your body to adjust to new ways of moving or simply to the level and type of physical demands being placed on it. Activities such as additional stretching, a light workout the next morning, or simply an improved diet can help alleviate those symptoms. 17 P a g e

18 Etiquette and Protocol 1. The submission techniques learned in class are very effective. When applying your technique it is your duty to apply the techniques in a controlled manner, giving your partner time to tap out. 2. When you have been caught with a submission tap out. Tap out means stop. The submission techniques in BJJ are effective against a resisting opponent. If you continue to resist against a properly applied submission injury will occur. You can tap out verbally by yelling tap or stop. You can also tap your opponent 3 times noticeably on their body. It is preferable that you do both. 3. BJJ is an art that relies on quality training partners. A quality training partner is someone you trust. To become a quality training partner your classmates must be able to trust that you will apply techniques in a controlled manner and trust that you will protect yourself by tapping out when they apply submissions on you. 4. Students may not perform submissions to the legs without the expressed permission of the head instructor. 5. Students are encouraged to participate in the class enthusiastically; however, students should avoid unnecessary conversation and should speak only at the proper times. 6. If a student does not understand a directive, ask that the instruction be repeated. A student is expected, however, to pay careful attention so the class may proceed with minimal interruption. 7. Let the instructors know before class if you have a personal injury or limitation that may affect your performance. If an instructor asks the class to perform a movement you cannot do, perform a different drill instead. (Example: If you are asked to do push-up and have an elbow injury that will not allow you do perform push-ups, perform sit-ups instead.) 8. As a courtesy and out of respect to others, student uniforms should be kept clean and in good repair. 9. For everyone s safety no jewelry, with the exception of wedding rings and medical tags, should be worn during training. Wedding rings with protruding stones should be removed. 10. Make sure finger and toes nails are trimmed as to avoid cuts to your training partner. 11. As classes contain partner drills please maintain a proper level of personal cleanliness. Strong perfume or cologne should be avoided. Avoid smoking before class. Wash your uniform. Students who are ill should refrain from training in class until the illness is no longer contagious. 18 P a g e

19 Brazilian Jiu-Jitsu Ranking System Legacy follows the International Brazilian Jiu-Jitsu Federation s (IBJJF) rank system. Notice the age restrictions for the various ranks. Everyone starts at white belt. Students under the age of 16 will be promoted to the grey belt while students 16 years of age and older are promoted to the blue belt. To be promoted to the next rank students will need to earn 4 stripes on their belt and pass a belt test. Junior students perform a review at the end of each month in which they earn points towards rank progression. The review consists of a demonstration of their monthly curriculum and 2 rounds of grappling. Every 40 points a student earns from their Skill Reviews mean they will also get a stripe or be eligible for a belt test. Adult students have a personalized checklist of material to cover which will put them on the path to earning stripes and rank promotion. Belt promotion in Brazilian Jiu-Jitsu is fairly infrequent. While children can earn a new belt about once a year, adults are frequently at their belt rank for years at a time. Depending on the individual and the school a student can earn a black belt in between 6 and 15 years. While this may seem like a long time, students come to find that they simply enjoy training - rank progression comes from showing up to class, enjoying the art, and improving on what they know. 19 P a g e

20 Tai Chi Program Ms. Jena Bushey, Head Instructor of Legacy s Tai Chi Program 20 P a g e

21 Tai Chi Program Tai Chi Chuan, or Taiji quan, is a Chinese martial art that focuses on slow movement with minimal impact and meditation. It is known as a subtle, internal, soft art. Taekwondo relies on fast strikes and impact, Brazilian Jiu Jitsu is a ground art, and both rely on active movement originating from the arms, legs, and external core muscles. Tai chi movement all originates from the chi, or internal core, and travels outward through the arms and legs. This can initially be a difficult concept to grasp, small movements without active tension of muscles. If you do not feel it right away, keep practicing the movement and it will come to you. Over time, Tai Chi can strengthen the joints, tendons and ligaments, improve mental focus and patience, improve cardiovascular health, decrease pain, and create a sense of well-being or calmness. Tai Chi s origin is rooted in select families in China who passed their family style of Tai Chi down through the generations. The head of the AMAI Tai Chi program and Ms. Bushey s teacher, Master Amanda Olson, is a student of both the Chen and Yang family styles of Tai Chi. Our Tai Chi program teaches a mix of Yang and Chen family style curriculum. The Chen style is the oldest Tai Chi style, with coiling moves and fast transitions in speed between slow and very fast together with stamping moves and explosive releases of power known as fajin. Yang style, with more evenly paced flowing moves, is the second oldest and started as an offshoot of the Chen style. Yang style is probably the most common style in the west followed by Chen style. Our training program includes silk reeling, form, practical application, push hands, and qigong. Silk reeling exercises are used to strengthen the muscles used in Taiji movement which give it its characteristic flow. Beginners learn the Yang 24 form. Advanced students learn the Chen 48 form. Every movement in Tai Chi can have a defensive application, so we teach self defense using Tai Chi movement. Qigong translates to nurturing or exercising the chi, and involves meditative still poses, movement, and partner exercises. Push hands is the Tai Chi version of sparring, and is done starting with the fourth sash in the AMAI Tai Chi ranking system. Search for the True Meaning Form without form; intention, without intention. Go beyond form and intention to search for the true meaning. Going slowly in Tai Chi shows us our intention. Slow practice of the body makes clear our intention and easily shows flaws in our movements. 21 P a g e

22 Class Structure Taiji translates to grand extreme. Class begins with students entering the training floor and on their own assuming the wuji position. Wuji translates to no extreme, and it is believed that if we can not first appreciate stillness, we will never understand the miracle of movement. Students take this position to clear their mind of distractions from the world outside and ready their mind and body for training. The class will then progress to basic qigong, temple exercises, and silk reeling exercises. These serve as both a warmup and a nurturing and strengthening of the chi to apply to form and application practice. While initially you may follow the pace of the instructor, eventually you will be able to do the movements from your internal core, or chi. During form and application practice, the class transitions into individual and small group attention from the instructor. This is a time to focus on your own development at your experience level and for the instructor to assist you in getting the most of your Taiji movement. Small groups enjoy the camaraderie and the chance to help each other in improving their movement. The class will then regroup and continue with chi nurturing, be it through partner exercises, push hands for green sashes or above, or different forms of qigong. Class will end with the qigong form for gentle stretching and to reset the body and mind to go about your day. Remember that the exercises in class are intended to be done with no strain or stress to the body. If you see other students bending their knees to a certain depth or raising their arms to a certain height, do not try to match them. Listen to your body and the key points of structure from the instructor, and you will over time be able to move bigger and with less effort. No pain, all gain! 22 P a g e

23 Etiquette and Protocol 1. Every student will enter the floor and assume the wuji position at the start of class. 2. If a student is late for class, s/he should quietly join the class without disturbing other students. We train that while in meditation or taiji training, one should be aware of a disturbance and allow it to pass. This should not be an excuse to create them. 3. Students should use the restroom before coming to class. If necessary, it is acceptable during class to use the restroom, as long as someone in the class is aware. 4. In taiji, we want to create a positive, calming atmosphere to help create chi. To nurture this, we should treat each other respectfully; with positive encouragement, compliments, and inclusive behavior. 5. Questions are encouraged. If a movement is causing discomfort, let the instructor know when working on the movement. 6. In some taiji partner drills, push hands, and applications, partners will be close to each other. Please respect your partner s comfort level in these drills, and keep your body clean and nails trimmed. 7. Let the instructors know before class if you have a personal injury or limitation that may affect your performance. If an instructor asks the class to perform a movement have difficulty with, do it only to the extent and range of motion you can do comfortably. 8. No student, regardless of rank, may instruct or correct another student without the direct and specific permission and supervision of the instructor. 9. Student attire should be kept clean and in good repair. 10. For everyone s safety no jewelry, with the exception of wedding rings, small religious symbols and medical tags should be worn during training. 11. Students who are ill should refrain from training in class until the illness is no longer contagious. In some Chinese medicine, it is believed that taiji practice during physical illness will drive an infection deeper. Mental conditions such as depression, however, are improved with consistent practice. Chronic physical issues such as heart disease, rheumatoid arthritis, asthma, etc. should be evaluated by a doctor before beginning taiji practice. 23 P a g e

24 QiGong Form Fists by side slide step toes out, heels out, toes out 3 punches out, grab and pull back Palms together and side to side 3x Palms together and slide step toes out, heels out, toes out Hands up and out, hands down and out 3x Finger tips facing each other in circle in front Bring feet back toes in, heels in, toes in, Twist to each side 3x Same hand and foot position, bring hands and stance up, bring hands and stance down 3x Palms together bring feet toes in, heels in, toes and feet together Palms go up and up on toes Return heels to floor, palms come to center, extend to the front, and chest opens palms up Turn arms palm down, rise and lower arms, turn palms up, bring to front Lean forward and hands go behind then out 3x Palms come to center, extend to the front, chest opens up, turn arms palm down, rise and lower arms, turn palms up, bring to front, and retract to your center Palms go up and up on toes Return heels to floor, End The Five Element Breaths 1. Wood Feet slightly apart inhale raise both open hands up over your head exhale-bring hands down the center of your body, palms facing each other and bring back down to your sides. 2. Earth-Feet wide and knees bent inhale-with open hands outstretched, scoop hands in front of body and circle outward up over the head-exhale as you bring hands back around and down. 3. Fire-same as earth only this time you will hold all of your fingertips together in a hollow fist 4. Metal-inhale-step out with left foot in a lunge, hands are open and at your sides, palms out. Exhale as you step, your hands will move forward in a clock wise circular motion back around to your hips. Do not raise hands higher than your shoulders. After one breath, pivot on your feet to face the other direction with your right foot forward and repeat the action with your hands. 24 P a g e

25 5. Water-feet shoulder width apart and knees bent-inhale as your hands move up (backs of hands facing up) to eye level exhale as you move the hands down in front of your body to the waist, palms facing out. Tai Chi Ranking System Our school uses the AMAI Tai Chi rank system for rank advancement. Traditionally, there is not rank system for Tai Chi, however we understand the benefits in setting and achieving small and large goals alike. Listed are the minimum requirements for advancement, though the instructor may ask other questions about taiji key points, qigong exercises, or other exercises practiced in class. Rank testings are not intended to be a source of stress or trip you up, but rather to see your level of understanding and progress in the nurturing of chi. White Sash 4 months Yang 24 Forms 1-8 Orange Sash 4 months Yang 24 Forms Application Yellow Sash 6 months Yang 24 Forms + 3 Applications Green Sash 4 months Chen 48 Forms 1-6 Blue Sash 4 months Chen 48 Forms Application Red Sash 6 months Chen 48 Forms Applications Black Sash 1 year Chen 48 Forms Applications Tiger Sash 2 years Chen 48 Forms Level 1 Instructor Deer Sash 3 years Chen 48 Forms Level 2 Instructor Bear Sash 4 years Chen 48 Forms + 5 Applications + Level 3 Instructor Monkey Sash 5 years Yang 24/Chen Applications + Push Hands Crane Sash 6 years Yang 24/Chen Yang & 5 Chen App. + Push Hands During the advanced black sash levels, it is common for instruction to go beyond the standard curriculum. After achieving time at rank for Crane Sash, a Tai Chi practitioner can be submitted to the AMAI for the level of Tai Chi Master Instructor. 25 P a g e

26 Legacy AMA Tai Chi Instructor Levels Level One Wuji & Santi Poses 10 Temple Exercises 5 Element Breaths Qi Gong Form Red Sash Demonstrate Warm Up and Cool Down of a Class Yang 24 Form Level Two Chen 1-18 Silk Reeling Exercises 1-16 Basic Sticking Hands Exercises 10 Class Management Skills & People Skills Training Black Sash Assist Teaching in Class Level Three Chen Animal Frolics Silk Reeling Exercises 1-30 Written Test Tiger Sash Lead a Class 26 P a g e