The time soon passes ... the next grading is coming soon.

It's already nearly a month since the last grading and you may be asking yourself, 'am I going to be ready for the next one?'  You'll need to have done a minimum of two lessons per week ... and you might scrape through.  If you can do a minimum of  two classes a week and do a little practice at home too, you'll stand a much better chance of achieving your goal.

• Practise techniques that you've been given feedback about.
• Use  a mirror and assess yourself against the videos on the club's website.
• Get together with a friend and watch each other's technique.
• Don't forget to practise doing different stances while you watch TV.

There's so much that you can do to help yourself ... but the best thing you can have working for you is an ability to motivate yourself.

Be a grade above the rest.  It'll show in your Karate and things will eventually 'click into place' for you.

The next grading will be in December, if all goes well.

Good luck.

Villayat 'Wolf' Sunkmanitu

Overcoming personal hurdles ... physically and mentally ...

Lots of people face hurdles in their Karate lives, physically and mentally. 

A while ago I remember teaching some advice workers about disability.  Many of them weren't aware of the link between physical and mental health.  Many medical practitioners view them as very separate areas of medicine.  How can they be?

If you live with a mental illness and it affects your ability to get out and do things (Eg work and play etc), over a period of time, the mental illness will impact your physical health because the lack of movement etc will affect your cardio-vascular system, your stamina and your ability to withstand certain illnesses, as well as causing reduced functions in your limbs (decreased walking distances etc).

If you develop a physical disability that stops you doing things that you previously enjoyed, it may lead to mental health conditions such as depression and perhaps stress related illnesses.  The link between stress and heart conditions is well known.

I live with Post Traumatic Stress Disorder and Chronic Pain in parts of my body.  I have to be very careful and very aware of the needs of my mind, body and spirit.  There are times when I have to stop training for a week in order to allow the pain levels to lessen a little to allow me to get back into the dojo.  I've learnt to be flexible and kind to myself; to do what I can, when I can ... but it can be a difficult balancing act. 

I know of Karateka that have worse issues than mine to deal with and they carry on fighting the fight within and training at their various dojos; doing what they can, when they can, around the limitations of their disabilities.

Why continue doing something like Karate that can be so taxing?

Exercise decreases stress hormones and increases endorphins.  Endorphins are defined as hormone-like substances that are produced in the brain and function as the body’s natural painkillers.  During exercise, these endorphins are released, and this can produce feelings of euphoria and a general state of well-being.  The endorphins produced can be so powerful that they actually mask pain.

Endorphins are chemicals released through exercise, that boost your mood naturally. Exercise also releases adrenaline, serotonin, and dopamine.  These chemicals work together to make you feel good. 

Karate goes further though.  It's more than physical exercise.  It's a way of life.  There's as much to learn outside the dojo as there is within.  It's not just a martial art.  As a system it looks after the mind, body and spirit ... and once your feet have found it  - really found it ... it's a hard path to leave.  I'm sure the same can be said of other well established martial arts around the world.

If you have any sort of health problems, pop into your nearest dojo and have a confidential chat with the Sensei (teacher) there and assess them.  If you feel that they understand disability issues and can be flexible toward you ... start training with them.  If you feel uncomfortable with them, go and see a different Sensei until you find one that will accommodate you.

If you're in the Nottingham area, please feel free to pop in to either of our venues for an informal chat before or after the lessons:

Wednesdays 7:30pm - 9:00pm
Snape Wood Community Association
Snape Wood Road
Bulwell
Nottingham
NG6 7GH
Tel 0115 975 3299


Fridays 7:00pm - 8:30pm
Sundays 10:00am - 11:30am
Bestwood Estate Community Centre
Gainsford Crescent
Bestwood Estate
Nottingham
NG5 5HT
Tel 0115 976 2391

All the best,

Villayat 'Wolf' Sunkmanitu
Meiyo Shotokan Karate Club

Chest protection for female Karateka ...

It's an important issue for female Karateka of all ages ... but it's an issue that I felt could be better addressed by a female, so I asked Jeffet Jenkins, Nidan, to provide some basic advice for beginners about the sort of chest protection options available to them.

Here's what she said:

Protective Equipment for female Kumite

Girls and women need to preserve their natural beauty by preventing getting knocked or bruised in places. Some associations or clubs make it compulsory for chest protectors to be worn whereas others don’t.

A chest protector should be the number one item to wear at all times of training otherwise  it is possible to develop lumps in the area were scar tissue has formed.

I’ve listed two typical types. The plastic moulded chest protector or the Sports Bra with inserts. What you choose is a matter of choice.  The younger age group tend to favour the comfort of the sports bra.  It is less obvious and more feminine.  The example protector looks like a sports bra and can be washed as normal but it has a slit where the inserts can be placed as illustrated below.  This particular type covers the breast area. They can be purchased in various cup sizes and styles prices can vary.

Advantages

They offer protection to the breast area and part of the ribs.

Disadvantages

It does not protect other vulnerable areas of the chest such as the sternum, solar plexus and rib cage.

If you don’t mind looking like Dolly Parton but want all round protection to your breast, chest and rib cage then the Plastic Chest Protector is for you.  It’s not as comfortable as the sports bra with inserts.  You might get hot and sweaty.  The plastic chest protector is kept in place by sitting inside an elasticated vest top.  The fabric can vary and is usually a high tech fabric. It will feel like you have a shield on but once training you soon forget about it being there and will be grateful when sparring or in general training.  Male students are usually concerned when pairing with a female student. They are concerned about hitting them near the chest area.  So don’t be surprised or offended if you are asked by a male student if you are wearing a chest protector.    The top and protector can be easily washed after each use.

Advantages

Protects the breast, chest, rib cage. There is less chance of getting a broken rib.

Disadvantage

Uncomfortable at first but takes getting use to it.  May not be suitable for girls under 11 due to the impression of the breast area. 

Many thanks to Jeffet for that. 

I'd recommend that you visit a store rather than order these items online, as you'll be able to try them on and see what size is best for you.  While you're there, get yourself a groin guard too.

All the best,

Villayat 'Wolf' Sunkmanitu

Core conditioning ...

We don't need expensive equipment or gadgets to strengthen our core muscles.  We just have to use basic exercises and do them well, paying attention to form and technique.

The first basic exercise for core strength is a press-up or push-up.  Follow the advice in this video and do them properly and you will feel the benefits in the dojo.

Crunches are another good exercise for hard dojo floors.  Sit-ups can cause problems if you're not careful.  Here's a video demonstrating correct form for crunches.

 

 

Do these exercises first thing in the morning and in the evening.  Start by doing 5 of each correctly and slowly, paying attention to maintaining good form.  Then build upon the number you can do in
increments of 5.

You'll notice the difference in yourself within a week ... so will your sensei!

Villayat 'Wolf' Sunkmanitu

What does having a 'Black Belt' mean?

I'm sometimes amused when I hear people doing a take on Mr Miyagi's 'Use belt to hold up trouser'.  Is it a statement aimed at being humble or modest?

I've heard other martial artists quoted saying things like 'A black belt is a 2 inch wide belt'.  While accurate in physical description, such comments belittle the effort, dedication and commitment that Karateka all around the globe make towards their progression in the art.

Being a black belt doesn't mean you're a good fighter ... and if that's your sole reason for taking up the art then something's missing from your Karate - something very important.

Being a black belt doesn't mean that you're invincible, there's always someone better than us at whatever we do.

Being a 1st Dan (1st degree) black belt doesn't mean that you're a master of anything.

Being a 1st Dan in the KUGB means that you spent about three years of your life studying Karate.  It means that you persevered, you motivated yourself and at the end of it you became an able student.

When I achieved Shodan (1st Dan) I remember feeling like a fish out of water.  There's a whole new syllabus to learn and two years of preparation in further training before I'm eligible to attempt a Nidan (2nd Dan) grading.  In addition, there are different things to learn about the syllabus that you studied in the first three years ... moves, combinations and techniques that are seen and practised from a different view point.


When you reach Shodan (get your first Black Belt), the learning begins.

Villayat 'Wolf' Sunkmanitu

Karateka Profile - Lloyd Birt

Shotokan Karateka Lloyd Birt, winner of two World medals, one European medal, fifteen British medals and twenty Welsh medals, can only be described as an inspirational figure and a positive role model for our younger generation.

Lloyd Birt

Would it surprise you to know that he started training in 2003 at the age of eight; achieved Shodan (1st Dan) at the age of eleven and Nidan (2nd Dan) at the age of thirteen?  He's currently working hard towards his Sandan (3rd Dan).

Why did you start training in Shotokan Karate?
'I started participating in Karate because of being bullied at school.  My parents thought it would help develop my character and improve my confidence levels to enable me to handle my problems at school.'

Family photo (left to right)- Lloyd, Lynne, (mother), Kathryn (sister) and Stephen (father)

Have you trained in any other martial arts?
'No, Shotokan Karate is my passion and I focus all my energy into it.'

Lloyd being coached by Sensei Andy Sherry

What do you enjoy most, Kata or Kumite - and why?
'I enjoy all aspects of Karate. Kumite, Kata and Bunkai, as I believe it is important to focus on them all equally, as each aspect compliments the other. However I prefer Kata due to  my success in early years, as this success has progressed me to achieve more.'

 

Lloyd performing a Kata

When did you win your first competition?
'The first championship I won was the Kyu Grades National Championship in 2005, I won the Pee- Wee category when I was a 1st Kyu.  I was ten years old.'



What has been your most memorable moment in Shotokan Karate so far?
'My most memorable moment was when I was selected to represent Wales at the WSKA World Championships 2011 in Chicago, where I won a Silver (Cadets) and a Bronze (Junior). I felt as though all of my hard work and determination had paid off.'

Welsh and proud!

Do you have any ambitions that you'd like to share with us?
'My ambitions are to one day become World and European Champion.  Ever since WSKA (World Shotokan Karate-do Association) 2011 these have been set as my goals, having come so close to 1st position. I work so hard to be the best I can possibly be, in order to achieve my full potential. However, other ambitions include wanting to have a successful club, and at the end of my career wanting to become an ESKA (European Shotokan Karate-do Association) and WSKA Referee.'

Coach - Sensei Paul James with Lloyd

Do you follow a particular diet?
'I produce strict diet plans myself; this may be to prepare my muscles post competition or to increase my energy levels before competition.  I use the method carbohydrate loading.  I don't drink alcohol as I have learned the effects this has on the body and the impact it can have on sporting performances.'

  
Is there anything that you would like to say to the readers?
'Karate enables both children and adults to develop their character, from developing essential qualities such as discipline and respect.'



Is there anything else that you would like to add?
'Karate has enabled me to develop my fitness levels, and teaching qualities. I'm currently studying the Bsc (Hons) Sport and Physical Education Degree at Cardiff Metropolitan University (UWIC). I feel as though Karate has developed my teaching skills and confidence to pursue my career path as a Secondary School P.E Teacher.'



I'm happy to report that Sensei Lloyd Birt has opened his own Dojo.  If you'd like to train with him, please visit http://www.kugb.org/kugb-club-details.php?id=429 for more details.

Villayat 'Wolf' Sunkmanitu
Meiyo SKC
www.meiyo.co.uk

For the older potential Karateka...

I've spoken with so many of you that are in your 40s and 50s now, that have tried martial arts when younger and miss it now.  Many of you have been Karateka, are older and some of you have injuries etc.  I know from listening to you that you really feel 'the call' and would like to train again.

Don't worry about what you can or can't do nowadays because of age, injury or disability.  Just do it!  Find a dojo and give yourself some free reign to do something that will make you feel better about yourself.  If you feel that your Sensei can't accommodate your disability issues, find another.

I sometimes make a wrong move or turn the wrong way because of my mental health problem ... and some moves hurt my body so badly that I literally lock up.  Some Senseis don't understand these issues and so don't understand that the act of practising Karate can be an ongoing internal battle ... on top of all the others that some of us fight on a daily basis where any kind of health problems are concerned.  Yet you'll find many Senseis that do understand disability issues and will accommodate your needs.

When teaching I have to be mindful of your safety and your training needs and balance the two. I have to have more than one style of teaching because I know about certain disabilities first hand.  In some dojos you may be shown a new kata twice and not have it broken down at all - then be expected to perform it .  This may be fine if you don't have a learning difficulty and/or a short term memory problem.

If I'm teaching a new kata, I like to break it down so that students can learn it in manageable chunks - eg do  five moves and practise them until they're firmly embedded into memory and then build onto that foundation until the whole kata can be performed to the best of that student's ability.

We have to be realistic when we train with regards to our limitations through any disability ... we also have to be clear about one other thing - as mature students of Karate with disabilities, we are the ones responsible for setting our limitations - no one else.  So we are the only ones that can push our boundaries, endure the pain or difficulties and try to improve ourselves ... but we must be realistic about it and not worsen our conditions/symptoms.

There is no upper age limit in Karate, a man in Nottingham proved that by achieving his Shodan when in his 60s.

The first lesson is free.  You will need to have purchased a licence by your third lesson.  You can train in a tracksuit and t-shirt until you can afford a 'gi' (Karate suit) ... but you must have a gi before you attempt a grading (an examination to gain a different coloured belt) - which will be about three months after you start training ... providing you're comfortable doing so.

We train on the following days:

Wednesdays 7:30pm - 9:00pm
Snape Wood Community Association
Snape Wood Road
Bulwell
Nottingham
NG6 7GH
Tel 0115 975 3299

Fridays 7:00pm - 8:30pm
Sundays 10:00am - 11:30am
Bestwood Estate Community Centre
Gainsford Crescent
Bestwood Estate
Nottingham
NG5 5HT
Tel 0115 976 2391

All of the training fees generated at these two dojos go straight to the Community Centres listed above so that they can run services for the elderly and other members of their communities. The instructors are unpaid volunteers.  Meiyo Shotokan Karate Club is a Not-for-Profit organisation.

Please feel free to pop in and try a lesson without obligation.

Villayat 'Wolf' Sunkmanitu

Image by Will Huggins

Basics - Foot positions for first kicks

Apart from the breakdown of the actual kicks (which will be taught to you at the dojo), you need to practise holding your feet in the right position when kicking.  You can do this while watching TV etc.  Just take your socks off and get used to moving the toes to copy the following positions:

Mae geri keage - Front snap kick

Pull all your toes back and extend your foot as shown.  The power of this kick is delivered through the ball of the foot.




Yoko Geri Kekomi - Side thrust kick
Yoko Geri Keage -  Side snap kick

The foot position for both of these kicks is the same.  Bend your big toe up and force the other four down.  This will help you to lock your foot into the correct position.  These kicks use the blade of the foot for the attack.




Mawashi Geri  Jodan -  Round house kick to the head

Keep your toes straight or bend them downward a little for this head attacking kick, as you will be attacking with the instep of the foot.



Mawashi Geri  chudan -  Round house kick to the body

This kick attacks the body - eg the ribs.  Pull all your toes back and hit the target with the ball of your foot.


Keep practising with both feet until you can hold these positions automatically ... then practise them some more.

Villayat 'Wolf' Sunkmanitu
Images by Will Huggins

Basics ... making a good fist

A good fist must be tight and well formed.

Open your hand and straighten your fingers ... keep them tightly together.

Fold your fingers down to the top of your open hand.

Now fold your fingers tightly into your palm.

Now close your thumb under the closed fist.

Never close your fist around your thumb.  If you punch someone with a fist shaped as below,
you'll break your thumb.

This is how a correctly formed fist looks from the side.

Remember that when you punch in Karate, your energy and power is delivered via the first two knuckles only.  When we do press-ups on our knuckles, we only balance on those four knuckles.

Villayat 'Wolf' Sunkmanitu

Images by Will Huggins

Why the low stances in Shotokan Karate?

It's an exercise to build up your muscles.

I remember when I first started training ... teaching methods were more basic but they achieved results in terms of performance and discipline.

If you can manage to train successfully in a low stance, you'll find that your kicking techniques will have more speed and power in a self defence situation where it's likely that you'll be in a slightly higher stance.

It usually takes about three months to get into the habit of getting into that long, deep stance ... then you'll find that your legs will stop shaking and the stresses and strains of holding that stance will become less and less as you progress in your learning.

Remember that the work that you do in the dojo is only a part of the effort needed to progress up the grades towards a Black Belt.  You will need to practise these stances and techniques at home too in order to build up the necessary strength in your legs.

The next time you're watching your favourite TV programme, try viewing whilst standing in different stances and hold them for five minutes at a time?  I guarantee that you'll feel the benefits when you train at the dojo.

Villayat 'Wolf' Sunkmanitu

A new beginning?

Have you ever found yourself in a situation where things sometime things just happen?  It's as if an external player is rolling the dice and you're a piece being moved on a huge board.

That's how I see the events of the last few months.  Some of it has been very stressful ... some of it painful - emotionally and physically.

After achieving Shodan (the first degree of Black Belt in Shotokan Karate) last year with the Karate Union of Great Britain (KUGB), I had no designs on anything other than starting a gentle journey towards Nidan (the next Dan grade).  I was being encouraged by my former Sensei to push forward in two other directions:  To gain my Instructor's Qualification and to become a Judge for KUGB Karate competitions.  I didn't object to either suggestion and followed my Sensei's recommendations.

I thought about both of the options and weighed the cost and commitment concerned to both.  Being an Instructor is beneficial because teaching helps me in a few ways:  It helps to keep the Kata and basics from 9th Kyu to 1st Dan fresh in my mind ... which will help me cope with my memory disability and it will help me to continually examine and break down those basic techniques of Karate that we should always be practising and improving upon.  As for being a judge, my former Sensei suggested it as a way of staying connected to the KUGB should my physical injuries make it impossible for me to continue training in the future.

I passed my Instructor's qualification in December 2012 and have started to train people.  I decided on a model of operation that would help local communities generate some income into local projects and cut out the pressure of meeting a financial target for myself with regards to hiring a venue.  Meiyo SKC is a Not-for-Profit company and has started operating in Bestwood Estate and Bulwell, Nottingham.  Originally we had started training at a venue that was closer to the City but the venue had heating problems that undermined Health & Safety guidelines.

Last night, on the 29 March 2013, we started our first committee meeting and we now have a ratified constitution, elected officers and warm venues.  It's a good start.

If you have an interest in Karate or are curious as to whether you'd enjoy the experience, please come along to one of our training sessions and have a go.

It's all systems go ... at Meiyo.

Villayat 'Wolf' Sunkmanitu