darren_stranger | back to basics again

Yesterday's session started out with some basics again, working some more on front and back stance. The first exercise involved making a proper front stance (using the edge of a mat as a guide), then bringing the back foot up parallel with the front (ready stance width, knees still bent) then stepping the other back to make front stance on that side. After repeating a few times with hands on hips to get the feel, then we did it with blocks, hands coming to the ready position as the feet come parallel, then blocking as the stance is made. I found that exercise really helped me get a feel for the slow-fast / soft-hard part of the technique, and for once i could feel power in lower block without overextending and jarring my elbow. We did that over and over with lower block, body block and upper block, concentrating on stance, timing, correct starting position and slow-fast.

Next was back stance work, making a right back stance toward the left of the room, then turning the other way to make left back stance. A few times of that to get the feel of the stance, then we did it over and over with double knife hand block, again concentrating on slow-fast, timing and correct position of hands. When doing it this way, the previous blocking hand stays in much the same position to be ready to become the supporting hand, while the supporting hand comes up to the shoulder ready to do the block - ie starting position of support hand is same height and angle as a block. One thing i noticed in this exercise is that when i'm in a good back stance, i can really feel my weight sinking straight down into the floor through my back foot. The fact i've never noticed that before means i do need to spend a lot more time on this basic stuff. Test for correct back stance size - pivotting on ball of back foot, drop knee down towards front foot. Should land in line with front heel.

We then spent some time going over Pyongwon and Sipjin for those that are still learning it, and fine-tuning technique for those that already know it. In Pyongwon, Greg picked up that my circling action between the knife hand blocks was too big - elbows should stay bent and trace a smaller path. In Sipjin, the bull block should be at upper block distance (one fist from forehead) and one fist apart - then pull to two fists apart. When demonstrating the sonbadak makki, i noticed Greg's fists were both closed during the wind-up and meant to ask him about that, but i forgot. Must ask next class. (Edit - the answer is yes, closed fists, but it's not important).

After that we broke into groups to work on the higher patterns for a while, us older folk doing Jitae and Chonkwon, then split into pairs to watch and scrutinise each other's technique (espeically watching for up-and-down motion). I worked with Barry and i asked him to watch my Koryo, as i know that's one i'm having trouble with stances in (back stance in particular). I didn't do too badly on that, as i was trying to stop myself over-twisting my upper body, though he could still see some wobble in my knees, suggesting it could be a question of muscle strength around the knee and that running might help strengthen that area. I also was overextending tong milgi again.

I then did Chonkwon, which i'm still struggling to get a handle on and, as expected, there were a lot of points on that, as follows:

Wing spreading: Do to an eight-count, hands up parallel by 2, fully extended by 7, then stretch right out on the 8.

Circling motion: I'm doing too fast - don't rush it. Then for the uppercut, bring the fists ready as i step back to cat stance, then go fast into the puch asi sit down into stance.

Shuffling step: Step front foot forward with first block, bring back foot up to front foot as right hand drawn back ready for block, step forward with front foot with second block. One-and-two. Very hard.

Circling motion and mountain push: Again, don't rush it. Circle hands smoothly and bring back to hip, step out to cat stance (not too big) as hands rotate from hip to centre. Don't push hands too far forward - that's why i feel hunched over and leaning forward. Cat stance should be small and palm hands don't come much further forward than feet. Mountain push starts with hands quite close together.

To finish off, we quickly went over ways to speed recovery after heavy training sessions, which included:

- Simple carbohydrates (eg a banana) straight after training.
- Hot & cold shower.
- Massage
- Water & electrolytes

Judging my the soreness of my legs, i wish i'd done more of that yesterday than eat the banana. :|