Yellow Belt, Level 1 (8th Gup) Curriculum What Every Yellow Belt, All information in this document is subject to change without notice and is intended for personal use. No part of this document may be reproduced or transmitted in any form without the express written permission of: Sidekicks Family Martial Arts Centers, Inc. January 2011 Edition Level 1 (8 th Gup) Must Know in order to test for Yellow Belt, Level 2 (9 th Gup)
Yellow Belt, Level 1 Curriculum Students must bring their Journals to class in order to receive stripes. I Tip: Powerful Word: Have a SIDEKICKS Curriculum Journal Clean and Correctly Worn Uniform Correctly Self-Tied Rank Belt Dan-Gun Pattern by Instructor Count Front Stance, Back Stance, Middle Stance High Punches, Middle Punches & Knife Hand Strike High Block, Low Block, Side Block Double Knife Hand Guarding Block Front Kick (single& double) Demonstrate Retention of Previous Patterns Self-Defense Modules 1 & 2 What are the Four Elements of Power? What is the definition of a Yellow Belt? Current Powerful Word Definition & Project Juniors: Recite Children s Home Rule #1 Respectful Attitude Attend Min. 6 Classes Date: / / By: II Tip: Powerful Word: Dan-Gun Pattern by Self-Count Definition of Dan-Gun Why do we learn patterns/forms? Front Snap Kick & Round Kick (Single and Double) Hook Kick, Back Fist Strike Double Knife Hand Guarding Block, Spear Finger Square Block Clean and Correctly Worn Uniform Current Powerful Word Definition & Project Self-Defense Modules 3 & 4 Sparring Strategy Set #1(Single) Juniors: Recite Children s Home Rules #1-3 Respectful Attitude Attend Min. 6 Classes Date: / / By: III Tip: Powerful Word: Dan-Gun Pattern for Testing Performance Break Falls (From Standing Lowered Position) Self-Defense Modules 1-4 Sparring Strategy Set #1(Single) Hook Kick & Crescent Kick Front Snap, Round, & Side Kicks (Single& Double) Why do we kihap (yell)? Juniors: Recite Children s Home Rules #1-5 Pre-Test All Requirements Must Repeat all Verbal Requirements Attend Min 6 Classes Current Powerful Word Definition & Project Exam Request Form Respectful Attitude Teacher Evaluation Form Parent Evaluation Form Exam Fee ($50) Date: / / By: 2 All Skills must equal or exceed Belt Level in order to pass Exam.
Congratulations on Your New Rank! As a new yellow belt, you have taken the first step on the ladder to success! As you begin to learn new material, remember to practice old material as well as new. Everything you are learning now will form the foundation for your advanced training in Taekwon-do. Yellow Belt means - Yellow signifies the sun, which a new seedling sees as it begins to grow. Build a strong root system - develop strong stances. Practice your basic techniques and develop them to the best of your ability. Taekwondo developed from a very strong foundation developed over the centuries. Taekwondo is a martial art that utilizes only the weapons of our own body - our hands and feet, our mind and spirit. In this way, those who train are always prepared as they always carry their weapons with them. During the 7th century in the Silla dynasty in Korea, martial arts were very important, but the Koreans also recognized the importance of the arts of the mind, and these were equally emphasized. The most elite of their society were young men, known as the Hwa Rang Do, skilled in both mental and martial arts. Over the following centuries, martial arts training was not as emphasized until the early 1900 s when the Japanese occupied Korea and forbade the practice of any form of Korean martial arts. Because the martial arts had a strong root system among the Korean people, some continued to train in secret and were able to keep the martial arts tradition alive in Korea through their dedication and perseverance. Upon advancing to Yellow Belt, you entered into the ranks of the Choongsil-Do Martial Arts Federation. As a member, you ll have the advantage of participating in exclusive CMAF programs and events. The belt rank that you earn in the CMAF is recognized nationally. Your appreciation of the CMAF membership will grow as you advance in rank. Your Chief Instructor is constantly working to assure that the Martial Arts program you re involved in is the finest recognized training in the Art of TaeKwon-Do available today and that you will be very proud of your accomplishments for years to come as you strive for Constant and Never Ending Improvement. 3
Study Guide Advanced Hand Strikes: Back Fist Ridge Hand Spear finger New Kicks (Single and Double): Single & Double Kicking (front snap kick, round kick, & side kick) Hook kick Crescent Kick Definition of Dan-Gun: Four Elements of Power: Why We Kihap: Why We Learn Forms Dan-Gun was the legendary founder of Korea in the year 2333 B.C. Hips, Stance, Focus, Reaction Force (A) To intimidate our opponent (B) To empty air from our lungs (C) To cause a surge of adrenaline to flow through our bodies to aid in fight or flight maneuvers. Forms simulate fighting and defending against more than one assailant at the same time. Forms also teach proper stances, defense techniques, attacking techniques, fluid movement and balance. Alternative Names for Forms: Pattern, Hyung, Tul, Poom Sae, Kata Definition of Yellow Belt Yellow or Gold belt symbolizes that a student likened to a seed, is beginning to see the sunlight. For Junior Students: Children Home Rules 1. Children must show respect to their parents and family members at all times. 2. Children shall greet their parents when they enter the house and tell them good-bye when they leave. 3. Children will be truthful at all times. 4. Children will maintain a good relationship with their brothers and sisters. 5. Children will help with household chores. 6. Children will keep their own room neat and clean. 7. Children will keep their body, hair and teeth clean at all times. 8. Children will not interrupt adult conversations. 9. Children will study their schoolwork at school and at home. 10. Children must show respect for teachers and peers at all times. Children who do not obey their parents CHEERFULLY may be reduced in rank. 4
Dan-Gun Form Junior Definition: Legendary founder of Korea Traditional Definition: Is named after the holy Dan-Gun, the legendary founder of Korea in the year 2333 BC MOVEMENTS: 21 READY POSTURE:OPEN READY STANCE 1. Move the left foot to B, forming a left L-stance toward B, at the same time executing a middle guarding block to B with knife-hands. 2. Move the right foot to B, forming a right front stance toward B while executing a high punch to B with the right fist. 3. Move the right foot to A, turning clockwise to form a right L-stance toward A, at the same time executing a middle guarding block to A with knife-hands. 4. Move the left foot to A, forming a left front stance toward A while executing a high punch to A with the left fist. 5. Move the left foot to D, forming a left front stance toward D while executing a low block to D with the left forearm. 6. Move the right foot to D, forming a right front stance toward D, while executing a high punch to D with the right fist. 7. Move the left foot to D, forming a left front stance toward D, at the same time executing a high punch to D with the left fist. 8. Move the right foot to D, forming a right front stance toward D while executing a high punch to D with the right fist, Kihop. 9. Move the left foot to E, turning counter-clockwise to form a left L-stance toward E while executing a square block to E. 10. Move the right foot to E, forming a right front stance toward E while executing a high punch with the right fist. 11. Move the right foot to F, turning clockwise to form a right L-stance toward F while executing a twin square block to F. 12. Move the left foot to F, forming a left front stance toward F, at the same time executing a high punch to F with the left fist. 13. Move the left foot to C, forming a left front stance toward C while executing a low block to C with the left forearm. 14. Execute a high block with the left forearm, maintaining the left front stance toward C. Perform 13 and 14 in a continuous motion. 15. Move the right foot to C, forming a right front stance toward C, at the same time executing a high block with the right forearm. 16. Move the left foot to C, forming a left front stance toward C while executing a high block with the left forearm. 17. Move the right foot to C, forming a right front stance toward C, at the same time executing a high block with the right forearm, Kihop. 18. Move the left foot to B, turning counter-clockwise to form a left L-stance toward B while executing a middle outward strike to B with the left knife-hand. 19. Move the right foot to B, forming a right front stance toward B while executing a high punch to B with the right fist. 5
20. Move the right foot to A, turning clockwise to form a right L-stance toward A while executing a middle outward strike to A with the right knife-hand. 21. Move the left foot to A, forming a left front stance toward A, at the same time executing a high punch to A with the left fist. Return to open ready stance with the left foot. Notes: 6
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Stretching and Breathing for Health STRETCHING FOR FLEXIBILITY Muscular performance - strength and endurance - is only half of total muscular fitness. The other half is flexibility. Flexibility is the ability of body segments to move freely over a wide range of motion without stiffness or resistance. Flexible muscles are less prone to soreness and injury and can help improve overall muscular performance since they are longer and less likely to tear or strain than tight, inflexible ones. Static Stretching Gentle static stretching exercises are perhaps the best means of keeping your muscles and joints flexible. Stretching for 5-10 minutes before vigorous activity can help reduce your risk of injury and stretching for an equal amount of time after rigorous activity can prevent muscle soreness. A consistent stretching program will improve your overall level of flexibility. The best way to stretch a muscle is to do it slowly and gently. When you reach your maximum pain free stretch, don t bounce. Just hold the stretch until your muscles relax, usually 10-20 seconds. Because of this holding period, these types of stretches are called static stretches. Static stretches safely elongate your muscles as well as the tendons that attach them to the bone, thereby improving joint mobility. Joint Mobility Joint mobility is improved by flexible muscles, but there are also specific exercises that can work your joints through their entire range of motion without necessarily stretching surrounding muscles. These exercises or movements generally use a back-and-forth or circular motion to improve joint mobility. They should always be done slowly with controlled motion to avoid pushing a joint past its limits, since jerking or bouncing can cause injury to the joint. 8
The Optimal Method of Breathing for Martial Artists In the Western world we have been taught to breathe from high in the chest. This stems from the Western ideal of proper posture characterized by a puffed out chest with the stomach sucked in. While the martial arts teaches us to breathe from the abdomen, with states of tension, fear and anxiety, most students soon revert back to the shallow thoracic (chest) breaths which serve only to encourage less than one s best performance. Normal, quiet respiration uses only the diaphragm. This is what is termed abdominal breathing. The chest is kept completely still and the accessory muscles are not utilized. This is the proper way to breath. All breathing should be done through the nose with the exception of when vocalizing as when a martial artist performs a kihap. Nose breathing is most efficient for oxygen delivery and preserves the moisture of the airways. This becomes extremely important when involved in lengthy, dehydrating workouts. Proper respiration has four major benefits for the martial artist. First it keeps the mind calm and grounded. Just try to become extremely angry or hysterical while taking slow, deep, abdominal breaths. It simply cannot be done. Deep, abdominal breathing with slight tension in the abdomen dampens the fight or flight in favor of relaxation, lowering of the pulse, slowing of respiration and conservation of energy. You are then able to respond to a threat appropriately rather than reacting anxiously. The preservation of energy reserves becomes very important in endurance activities. Secondly, proper breathing allows superior oxygen exchange in the lungs resulting in improved muscle performance during activity requiring maximal effort. Third, keeping the breath low in the abdomen automatically keeps your center of gravity low for improved balance. The fourth and probably the most important quality of proper respiration is its ability to assist in keeping the mind focused on the present moment. 9
Developing the habit of diaphragmatic breathing takes considerable practice. It has taken years to condition your breathing to your current pattern so don t expect miraculous changes overnight. It will take time to condition your body back to the normal respiration that it knew as an infant, but it will be well worth the effort. When executing technique breath out through the mouth on the execution and hold the breath at the end as contact is being made. This practice tightens the entire body which allows full transfer of energy through the technique whether a strike, punch, kick or block. In addition the increased pressure in the lungs forces greater quantities of oxygen into the blood stream. Immediately following contact, complete the exhale then inhale through the nose using the above described abdominal breathing. 10
Powerful Words Personal Development The Powerful Words Character Development Program provides one of the foundational tools by which the instructors and students at Sidekicks Family Martial Arts Centers learn and implement positive personal development and character strategies into their everyday lives. Developed by our Personal Development Specialist, Dr. Robyn Silverman, the Powerful Words program is implemented into the daily classes through classroom discussions, online blog posts and emails, and take-home prompts for further discussion and thought. The program is taught at all age levels with the needs of each group and learning styles in mind. Quite simply, Sidekicks is committed to being the number one personal development center in every community we serve and Powerful Words is one of the key factors in our success. Powerful Word: Month/Year: Definition: My Reflections/Takeaways: Powerful Word: Month/Year: Definition: My Reflections/Takeaways: Powerful Word: Month/Year: Definition: My Reflections/Takeaways: Learn more about the current month s Powerful Word, as well as personal development strategies, parenting tips, self-defense tips, fitness tips, and more at www.sidekicks-online.com 11
Testing Congratulations! You have worked hard and have received an invitation to test. Testing is an important part of our teaching program. You must be sure that you are prepared by learning all your patterns, definitions, drills and self-protection. This manual is designed to help prepare you for testing as well. In addition, at Green Belt and above, you will be expected to demonstrate what you have learned regarding free-sparring. At Blue Belt and above, you will be expected to participate in a power demonstration by breaking wood. Be sure you have discussed your breaking techniques with your instructor prior to the testing. Wood is provided at the testing. Come a little early to allow time to warm up prior to the testing and ask any last minute questions that you may have. Remember, this is a formal occasion and requires that you wear your traditional white uniform! You know that you are eligible for testing when you receive a testing invitation letter. You will need to register in advance of the testing date. To register turn in the completed invitation along with your testing fee to the office. In addition, all student tuition must be current. Testing is a very special occasion and a great time to demonstrate to your family and friends how much you have achieved! Be sure to bring them with you to the testing. Good Luck! 12
Weekly Job List Develop Good Habits that Last a Lifetime This list belongs to : Week of: / / Personal Care Mon. Tu. Wed. Th. Fri. Sat. Sun. Clean room Make my bed Hang up my clothes Put away all personal belonging Self Care Brush my teeth (a.m./p.m)& put away toothpaste Take my bath Put all dirty clothes in the laundry Lay out my school clothes Clear my mind (meditation) for 10 min. Review my day. Did I like how I used my day? How did I feel? School Complete homework Did I work hard & take pride in my lessons? Remember: Lunch money, notes from teachers, books, etc. Did I treat my classmates & teachers with respect? One kind act everyday Family Pick up all personal belongings around the house Clean up after meals & snacks (take out the trash) Did I treat my family with love and respect? Said please, thank you & excuse me Martial Arts Stretch for 5 minutes before going to bed Practice for 10 minutes Review Student Creed Note: blank spaces are left for you to fill in your special jobs. Inspected by: (Parent or guardian) 13
Jr. Yellow Belt, Level 1 Parent Evaluation Form This Form to Be Filled Out By a Parent or Guardian Only Dear Parent: Please take a few moments and fill out the following questions. The purpose of this information is to find out more about your child s home and school habits. We strongly believe that the combination of good habits at our center, your home and your child s school are important parts of developing habits that can benefit your child s future. Student s name: Parent s name: Start date: / / Today s date: / / Exam date: / / Excellent Mostly Needs Work Does your child show respect to you and other family members? Does your child greet you when you enter the house? Does your child say good-bye when you leave? Is your child truthful? Does your child maintain a good relationship with his/her siblings? Does your child keep his/her room neat and clean? Is your child careful not interrupt adult conversations? Does your child study both at school and at home? Does your child show respect for his/her school teachers and peers? Does your child clean up after meals and snacks? Does your child do what he/she is told the first time you ask? Please list 3 areas that your child has improved on since starting our program : (1) (2) (3) Please list 3 areas that your child needs to improve on: (1) (2) (3) The following is a list of special services that we offer. Please check the appropriate ones so we can send you more information about them: Private lessons Black Belt Club Self defense seminars for women Video tape instruction series Adult classes Family classes Birthday parties Please send me free gift certificates so I can share them with my friends and family Thank you for taking the time to fill out this form. Please be sure to sign and return this form one week prior to your child s Belt exam. Exam fee: $50 Check # Cash Credit card Please make check payable to :SIDEKICKS I approve this student to take the Belt exam. Signature: 14
Jr. Yellow Belt, Level 1 Teacher Evaluation Form This form is to be filled out by a school teacher only. OTICE OF I TE T TO PROMOTE to the rank of on. Dear Teacher: As part of our training program at Sidekicks Family Martial Arts Centers, we do our best, as you do, to instill in our young students the qualities that will help them throughout their lives. These qualities include: Focus, Respect, Self-Discipline, Self-Control, and Good Manners After several weeks of hard work and dedication the student above is testing for a new license level. When our students enroll, we insist they strive hard to perform well in their schoolwork. In that regard, please grade this student s performance in the following areas. Grades/Scholarship Excellent Good Fair Poor Concentration/Effort: Excellent Good Fair Poor Manners/Conduct: Excellent Good Fair Poor Signed Date School Name Should this student s work fall below your expectations we will postpone the test until a later date. Should you like to attend the testing and meet fellow educators, we would be happy to invite you to the test. If you have any questions, please feel free to call us at (813) 661-2224. We are also available for school talks on concentration and focus. If you would like more information please include your phone number and e-mail address Sincerely Yours, Manny Cabrera, Chief Instructor 15
Color Belt Exam Form NAME: ADDRESS: DATE OF BIRTH: HT: WT: SEX: SIDEKICKS LOCATION: I recognize that belts and certificates (if applicable) are awarded only when specific standards of performance are met. In the event that I may not perform to the satisfaction of the testing official(s), promotion may be delayed until further progress has been demonstrated. If I do not achieve the desired degree, I may retest for that degree on the next promotion test date. I recognize that promotion standards are uniform and that each belt degree reflects a specific level of competence. In order to keep the quality of our program high, I agree not to teach Taekwon-Do to anyone without written permission of the President of SIDEKICKS. I understand that the promotion fee for myself is $50.00 (includes belt, certificate, examination fee) and I have made full payment of it. By signing below I agree to abide by the above and all the rules and regulations of SIDEKICKS. Signature of Applicant Date Signature of Parent or Guardian (If Under 18 Years Old) FOR OFFICIAL USE ONLY VERBAL: BASICS: FORM: SPAR: PARE T / TEACHER FORMS: CURRENT RANK: RECOMMENDED RANK: Judges s Signature: Rank: 16