Page 29 - Martial Science Magazine April/2016 #14
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they want self defense not Martial arts! When it is time to stand up stress proper tech-
niques as in self defense.
Self Defense for Seniors must be moves that
seniors can perform effectively! Each techni- once the stretching is coMpleted get busy on the
que must be adapted to the individual student bags.
and their abilities. This leads into how Seniors,
on the most part, learn the needed techniques. Simple push kicks using the hips and twisting
Small groups or classes that demonstrate to the secure foot. They can do it with practice
the whole in a circle, one on one, or partner and encouragement! Contact with ball of foot
with partner. with a little push. Start at ability of the Senior.
Remember, many men are “Moncho” and need
Stretching is the first activity! Warm the body to be slowed down. TECHNIQUE! Ladies will
and muscles before stretching. Try walking, surprise you and need a reminder. Move to
slow jog, jumping in place, and jumping jacks. the shield and practice knee level kicks. Power
Progress in the warm up is important. It must Not Required!
be emphasized has being important and in-
dividualized. Once the various stretches have The round house kick can be a real challen-
been learned each Senior can prepare them- ge. The Muay Thai style Angle Kick using the
selves for the training as they enter the class. shin works. Again, technique and slow is more
Guidance is stressed. Encourage stretching important than speed and power. Again, push
before class, during class, after class, and at the hip into the kick and twist the secure foot.
home. Explain the stretch and how it will im- Keep it simple and watch the power increase
prove daily activities, strengthen their body, without effort. Hold the large shield and stress
support balance, and WHY it must be accom- low kicks at knees and hip bone.
plished. This includes how the body works
while performing the stretch.
knees are a must and easy to use. Techniques
may be strait up, up and out, and round. Prac-
siMple effective stretches (10 Min): tice knees on a bag before or after kicks. The
knee with a good body and foot twist is effec-
Simple arm movements using a twist to see tive. Since knees get soar ease into this tech-
back opposite foot with a swimming arm move nique. Do not let the Senior take a short cut!
when you turn forward. Many Shaolin Monk
warm up routines use this technique. Initially elbows!!!!! Another twist exercise. Stress
stand with feet shoulder width apart. As balan- pointing or touch the target with the hand of
ce and flexibility increase the knees can start the striking elbow and twisting the hip and
relaxing and bending to a quarter squat. The shoulder to move the elbow into the target.
speed of the stretch is not important.
The stationary foot must twist. More Power:
step into the target. Yes, the elbow back words
Relaxed arm movements as in Karate Kid hurts. Use the elbow everywhere and twist!
1984. Painting and waxing moves with a very
smooth flow.
punching is another twisting move. It adds
Traditional Martial Arts standing and sitting power that may have been lost in strength.
leg stretches. Stay within comfort and balance Have the Senior place hands with proper fist
zone. Simple sitting leg stretches using about a foot from the body at shoulder level.
various positions touching toes, then outside Find a comfortable distance from a bag and
of foot, and then inside of foot are effective! have them twist to make contact. Limited Arm
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