Congratulations to all the new black belts who were tested and successfully promoted over the past 2 weeks in both Newcastle and Rockhampton.
Master Michael Muleta, 8th Degree, travelled to Newcastle, NSW early June to conduct some Black Belt Examinations and an ITF Masterclass at the Titan Martial Arts school. Some black belts had also been promoted the week before, by Sabum Michael Omay.
Those promoted included:
Michael Omay 6th Degree
Scott Gannon, 5th Degree
Sam Wilson, 5th Degree
Alex Sorensen, 4th Degree
Simon Aliendi, 3rd Degree
James Magill, 3rd Degree
Chris Streets, 3rd Degree
Archer Woller, 2nd degree
Tim Kerkhoff, 2nd Degree
Maclean Davis, 1st Degree
Travis Charlton, 1st Degree
Sapphire Tabas, 1st Degree
Tiarne Sattler, 1st Degree
Kalleah Sattler, 1st Degree
Amy Burke, 1st Degree
Jerrome Teasdale, 1st Degree
The following week, Master Muleta travelled to Rockhampton for more Masterclasses and a Black Belt grading. The successful new Black belt promotion was:
Nikki Olzard, 3rd Degree
The next round of Black Belt exams and Masterclasses with Master Muleta will be held in Canberra, ACT over the weekend on 8-10th, July 2022.
After many weeks and months in lockdown or heavily restricted, it’s quite common to feeling a case of the lockdown blues.
Less than 2 years ago, the very notion of having our movements and behaviours restricted would have been scoffed at, as something that could and would never happen, especially in this country.
Fast forward a little over 18 months, and we boast the World’s most locked down city, and with much of the East Coast still in lockdown, or very heavily restricted.
Freedoms we once knew, and once took for granted, now seem a World away with QCode check-ins, mask wearing, social distancing, vaccinations, curfews, travel distance limitations, threats of fines or imprisonment.
Once easily accessible regular holiday spots are now impossible to visit, without quarantining on arrival or return, or the fear of getting stuck in transit, and that’s if you can even leave at all.
Being isolated from friends, family, your workplace, your hobbies, sports and travel has been a real strain on people’s mental health. This has been exacerbated by the loss of employment, collapse of a business, illness or even death of a loved ones.
The challenge of maintaining a positive outlook has been a real one, let alone caring for our physical health, diet, education, employment and general health.
We have come up with a few tips and suggestions to assist you and loved ones get through these tough times, and a case of the lockdown blues.
Keeping a Positive Mindset
There’s no doubt it has been a struggle, more for some than others, but a huge culture change to the way we’ve previous led our lives. Many have suffered from depression, some have inflicted self harm or worse, while others wallow in the impending doom of the situation.
The important thing to understand is it will pass. There are countries in other parts of the World, who statistically have lost more people and far greater infection levels, already starting to enjoy the freedoms we once knew. It stands to reason that we will follow in due course.
Naturally, the sooner the better for us all, but it will happen. You just have to hang in there.
Constant negative self talk, social media posting, and getting worked up doesn’t do anything to improve your situation, if anything, its only your mental health that suffers.
We know the strong link between mental health and physical health, so in time it will become a self fulfilling prophecy.
Also be aware that if you are constantly negative, it drags down the people around you, your partners, your kids, your friends. Or they may just take a wide berth to avoid the constant negativity.
Find yourself things to do that make you happy, a hobby, a craft, listening to music, making music, painting, drawing, gardening, enrol in an online course, watch funny movies etc., there’s endless things you can do …… you are possibly working from home anyway, so that in itself should keep you busy.
More importantly, don’t shut yourself off from the world. Stay in touch with friends, family, work colleagues. There’s an abundance of technology available to facilitate that, whether it be messaging online, video chatting, or depending on your locality’s restriction levels, catching up on a social walk to coffee on the go.
Exercise daily
The running joke for a lot of people, no pun intended, is the weight they have put on during lockdowns, or the loss of physical conditioning and fitness.
This doesn’t need to be the case, of course. whilst in some cases it relates to loss of motivation or some form of depression (see above section), in many other cases, people just throw their hands up in the air because gyms might be closed, or their community sports are in hiatus.
However, for maintenance or improvement of physical health and fitness, there are a plethora of things you can do with minimal equipment.
The obvious one is walk briskly or jog, get that heart rate up into the zone where it may have some fitness benefit, around 70-80% of your max HR, and do it for at least 30 minutes daily.
On your outdoor stroll you can incorporate steps, benches, playgrounds, hills, so many options for those who really want to make an effort.
If that’s not your cup of tea, kills two birds with the one stone, walk to the supermarket with your shopping jeep, or go for a walk to get your skinny latte, walk off those lockdown blues.
If you find it boring, don’t walk the same route every day, mix it up, Walk with someone else, grab your headphones and listen to your favourite playlist. Or jump on your bike and cycle at the same work rate and length of time.
If you’re a little more motivated, set up some mini HIIT circuits, even incorporate body weight exercises, push ups, sit ups, squats, burpees …etc there are so many. If you have a couple of dumbells, you can incorporate dozens more exercises. The higher intensity intervals will not only help maintain fitness levels, if done regularly, will even improve your fitness.
In many places, outdoor personal training is now permitted, even where gyms are closed. Grab a friend and share the cost of a PT.
Keep Practicing
With a lot of dojangs closed, or your Taekwon-Do training schedule and routine constantly interrupted, it can be very frustrating and even seem to hamper your progress.
There are many things you can do from home, or in the yard or park. In addition to the fitness tips above, you can practice your skill components as well.
Patterns can be performed anywhere, stretch regularly either during practice or upon waking, or before sleeping, even while watching tv.
Maybe someone else in your household can hold targets or practice routines with. Your instructor is probably running zoom sessions. If they aren’t, many other people are.
There are even regular online competitions now that you can take part in, this keeps you motivated and training. Jump on YouTube and follow some of the many online tutorials or workouts.
Eat sensibly
There is not a pandemic on good food and nutrition. Don’t fall into the trap of ordering home delivery every day of the week. That is not only financially taxing, but also not going to help with everything we just spoke about in the previous section.
Interestingly, the fast food industry has gone gangbusters during the pandemic, especially those who deliver. Sure it’s convenient, but you can’t really use Covid as an excuse for poor eating.
Leaving home for food has always been permitted, so shopping for your normal groceries was, and is, always possible.
Rediscover the joy of cooking, it will keep you focused on what you eat, and also acts as a great therapeutic tool, keeping you mentally active. Experiment with different meals, follow some of your favourite chefs online. Try to recreate some of their dishes or come up with your own. Maybe now you will have time to make some of the things your previously rushed lifestyle limited.
Whilst its OK to treat yourself from time to time, remember to eat all those things we know are good for us – lean meats, vegetables, fruits, grains and cereals. Be sure to get a good cross section on vitamins and minerals through your diet, along with your macros, lots of fluids and fibre.
Don’t forget, drinking litres of soft drink, or should I say wine, throughout the day is going to do nothing for your health or figure. Aim for sugarless or low sugar options, or even water.
Poor eating can also affect your mood and general energy levels, so you’ll exercise less, lose motivation, and it can become a vicious cycle, then your lockdown blues will be harder to shift. Often the best way to kick start a health regime begins with selection of food.
Monitor your health
With the media saturated with covid talk, you could be forgiven for thinking every other ailment which can impact your health has become obsolete.
There are many cases of cancer and heart disease going undetected, or mismanaged, as people become more reluctant to see their GP.
Compounding this problem, a lot of GP’s and specialists are wanting to do online consultations instead, which is not ideal to physically examine you.
Make sure you are still having your regular blood tests for cholesterol, prostate, blood sugars, checking for lumps and mole changes as well as monitoring blood pressure. If you at all concerned or in doubt, see your GP as soon as possible.
If you are reluctant to get to the doctors, be sure to brush up on your first aid skills and knowledge, for those household mishaps.
Don’t leave monitoring those health issues until Covid is over, remember, we thought that was going to be a year ago.
If you are on prescribed medications for a health condition, be sure to get your repeat prescriptions once you run out.
Of course, exercising regularly and eating well will help a lot, but some conditions need close medical monitoring, irrespective of fitness levels. Don’t wait until it’s too late.
Keep on top of your finances
For many people, this period has had a major impact on their financial situation. Perhaps you have had your work hours cut back, or lost work altogether, maybe your business is closed or suffering. There’s nothing like being broke to make you suffer the lockdown blues.
Maybe you are getting a few dollars from the government to support, but it may not be enough to meet your regular expenses.
It’s important that you keep an eye on your money, especially if your income has reduced. Take it easy with the online shopping, online betting and delivery meals.
For others this has been a great time to save money, with many regular expenses reduced quite heavily, such as travel, fuel costs, pokies, dining and entertainment.
Whilst we all want to go back to doing all those things as soon as we can, it has allowed us a bit of a spending and lifestyle reset.
Remember, much of the Government support is still deemed as taxable income, so you need to ensure you have enough set aside for tax time. Keep an eye on your credit card statements, watch that you aren’t paying interest through the nose on purchases.
Maybe even cut back further by considering cancelling or selling some of the things you are not using – like recurring direct debits for memberships, subscriptions, insurances for cars not being driven, look for cheaper energy suppliers given you are home more and using more gas and electricity.
Communicate
And finally, communicate, communicate, communicate. As mentioned earlier, stay in touch with family, friends, colleagues by whatever means is available to you.
Particularly if you are feeling a case of those lockdown blues, these feelings can escalate into a depressed state. Don’t be afraid to reach out.
Be mindful that your friends may be feeling the same way too, so touch base to see how they are coping.
Anyway, we hope some of these tips and suggestions help you get through this extended period of lockdown, restrictions, and beyond.
Kihaps appear in various steps in ITF Patterns. This guide is to assist you in remembering which steps or techniques have a Kihap associated with them.
The Kihap literally means to shout or yell. Kihaps are performed to assist the performer focus their concentration and energy into the impact point of the techniques.
Kihaps are also great for Taekwon-Do demonstrations, to create a level of atmosphere and excitement for participants and spectators alike.
(Step 9) Execute a flying side piercing kick to D with the right foot soon after moving it to D and then land to D forming a left L-stance toward D while executing a middle guarding block to D with a knife-hand.
(Step 23) Move the right foot to D in a stamping motion to form a sitting stance toward F while executing a high side strike to D with the right back fist.
(Step 27) Move the left foot on lone CD in a stamping motion to form a sitting stance toward F while executing a high side strike to C with the left back fist.
(Step 19) Move the left foot to D turning counter clockwise to form a right L-stance toward D while executing a middle guarding block to D with a knife-hand
(Step 28) Jump to D, forming a right x-stance toward BD while executing a high block to D with the right double forearm.
Subscribe to our YouTube channel to see all the patterns and more
As a result of Melbourne’s extended COVID 19 lockdowns and restrictions, we will be conducting this weekend’s National Umpire Course online, via the Zoom platform. (note: zoom is free, but you must sign up for an account)
Sunday 13th June, 2021 from 10.00am
Streamed Live on ZOOM
Master Michael Muleta, 8th Degree Technical Director for United ITF Taekwon-Do Australia will be conducting a United ITF sanctioned NationalITF Umpiring course on Sunday 13th June, 2021.
Students of all ages and ranks are welcome to take part in the session and will be issued C-class National Umpire certification.
Students will learn the Umpire rules and application of rules as they pertain to domestic United ITF state and national championships.
Participants will be able to assist in officiating upcoming 2021 United ITF Taekwon-Do events including Queensland Championships (August), ACT Championships (July) and Australian Championships (October).
The session will cover all ITF events – Sparring, Patterns, Special Techniques, Power, both team and individual.
We ask that participants familiarize themselves with ITF Umpire Rules prior to the session so as we can move through the session in a time effective manner.
It is a useful session not only for officials, but also for competitors and coaches.
As it is a participation based seminar, spectators and filming is not permitted.
We are pleased to announce the release of the first volume of our Self Defense Manual.
The Self Defense Manual is in EBook format and includes 36 pages of easy to follow, but effective, sequences and video links.
The manual is intended to be a useful learning resource for instructors and students alike, to assist them in their own lessons, demonstrations or grading preparations.
The Manual includes step by step-by-step photos accompanied by corresponding step-by-step instructions.
Enjoy some samples below.
Contents include:
Self Defense against Single Lapel grab
Self Defense against Twin lapel grab
Self Defense against Rear Shoulder grab
Self Defense against a Front Choke
Self Defense against a Rear Choke
Self Defense against Side Headlock
Self Defense against Rear Bear Hug
Self Defense against a Charging Opponent
Self Defense against a Jab / Cross combination
Self Defense against a Front Kick
Self Defense after being Felled
Self Defense against Straight Knife Thrust
Self Defense against Punch / Front Kick combination
The updated version includes video links to all Patterns, Step Sparring, Model Sparring, Foot Sparring and Self Defense routines to assist students preparing for testings up to 1st Degree Black Belt.
The 1st – 3rd Degree Black Belt Grading Manual ebook is available in our Online Store
Patterns
The 1st – 3rd Degree Black Belt Grading Manual ebook sets out suggested testing requirements to achieve rank advancement in ITF Taekwon-Do. You are free to adopt fully, or modify where you feel necessary.
Gradings are an important aspect of any martial arts training as they should indicate and measure the student’s proficiency in that art, and allow further learning to take place. Gradings should be a test of technical ability, knowledge, indomitable spirit, courage, and attitude.
The Grading syllabus outlines all areas that need to be fulfilled in order to test for rank promotion: these requirements include Patterns, Fundamental movements (Blocking, Kicking, Striking, Stances), Sparring, Breaking Techniques, Terminology and Theory, Self Defense and any additional requirements.
Also note that active training time and attendance requirements are also set out and should be adhered to.
The grading syllabus is designed specifically for all ITF schools to be able to incorporate, encompassing a wide range of self-defense oriented movements and theories, whilst also being consistent with the International Taekwon-Do Federation’s requirements.
We are pleased to announce that we have made updates to our Step Sparring Manual Ebook, which is a useful resource for all club instructors and students alike.
The updated version includes video links to all 1 Step Sparring, 2 Step Sparring and 3 Step Sparring routines to assist students preparing for testings up to 1st Degree Black Belt.
Additonally, we have a step-by-step description of each sequence to help instructors teach, and students self learn.
We have also update some of the sequences themselves.
The Gup Grading Manual ebook is available in our Online Store
What is Step Sparring ?
There are several types of sparring in Taekwondo, from free sparring (not choreographed) to pre-arranged sparring. 1, 2 and 3 Step Sparring are all forms of pre-arranged sparring.
Prearranged Sparring (Yaksok Matsogi)
It is practiced as the name denotes, under prearranged modes with various assumptions, for example:
the number of steps to be taken
the target to be attacked
the attacking tool to be used
are agreed upon beforehand between the players
Step Sparring teaches the student to apply their fundamental movements in both attacking and defensive mode, from a variety of angles and stances, whilst moving forwards and backwards.
Students should commence with 3 step sparring (alone) first, to develop both left and right sides of the body. The student would then progress to 3 step sparring with a partner/opponent to apply these movements against another person.
3 step sparring was regarded as the most important form of sparring by the Founder, as it helped the student developed their techniques at the correct angle and distance in relation to the attacker/target.
The complexity of the sequences, and the techniques used in step sparring, generally increases as the student progresses in rank and ability.
Two step sparring enables the student to incorporate both hand and foot techniques into their pre-arranged sparring sequences, both in attacking and defensive modes.
The most difficult and spontaneous form of Step Sparring is One step Sparring, where the student must react immediately.
Whilst many schools don’t have a set choreography or sequence to follow, I always felt from a teaching and examining quality consistency point of view, it was better to have all students follow a pre-designed format, just as they do in patterns, to allow comparison and correction.
Here are some sequences I have used in my own schools. I hope you find some of them useful.
We are pleased to announce that we have made updates to our Gup Grading Manual ebook, which is a useful resource for all club instructors and students alike.
The updated version includes video links to all Patterns, Step Sparring and Self Defense routines to assist students preparing for testings up to 1st Degree Black Belt.
The Gup Grading Manual ebook is available in our Online Store
Patterns
The Gup Grading Manual ebook sets out suggested testing requirements to achieve rank advancement in ITF Taekwon-Do. You are free to adopt fully, or modify where you feel necessary.
Gradings are an important aspect of any martial arts training as they should indicate and measure the student’s proficiency in that art, and allow further learning to take place. Gradings should be a test of technical ability, knowledge, indomitable spirit, courage, and attitude.
The Grading syllabus outlines all areas that need to be fulfilled in order to test for rank promotion: these requirements include Patterns, Fundamental movements (Blocking, Kicking, Striking, Stances), Sparring, Breaking Techniques, Terminology and Theory, Self Defence and any additional requirements.
Also note that active training time and attendance requirements are also set out and should be adhered to.
The grading syllabus is designed specifically for all ITF schools to be able to incorporate, encompassing a wide range of self-defense oriented movements and theories, whilst also being consistent with the International Taekwon-Do Federation’s requirements.
Taekwon-Do ITF Nepal organized a 2-day sparring /self-defense seminar followed by the 1st color belt open Taekwon-Do Championship between 7-9th Feb 2020.
ITF under General Secretary, Master Michael Muleta, 8th Degree from Australia, led the seminar and was assisted by the organizer, Mr. Laxman Basnet, President of Taekwon-Do ITF Nepal.
Just on 160 people attended Day 1 of the seminar, being a working day in Nepal, which focused on sparring techniques and ITF patterns. The students worked hard for 6 hours, with only a 30-minute lunch break, benefiting from the close attention and detail covered by Master Muleta.
On Day 2 the seminar focused on self-defense for almost 200 people in attendance for the whole day. Students were put through many techniques to combat against an assailant, from various grabs, holds, strikes, throws and locks. The seminar was very good and Master Muleta displayed his teaching and class management skills, where he managed to work with every single attendee during the day.
All the students enjoyed the intensive training and learned some new skills and applications from the very popular Senior Master, who was returning to Nepal after coming in 2015 to conduct seminars as part of the Nepal earthquake relief.
We would highly recommend to any country to have Master Muleta come and conduct this seminar.
On Day 3 it was competition time, with around 200 students participating from 23 different districts in the 1st color belt open Taekwon-Do Championship.
The event was a huge success, where Master Muleta kicked off proceedings with the official opening ceremony and remained to observe the championships and engage with all the competitors, special guests, media and officials.
There were 35 different categories in the Individual Sparring and individual pattern events. The standard was very good for colour belts and Master Muleta noted a significant improvement since his 2015 visit, giving full credit to r Laxman’s hard work and drive in building ITF Nepal.
Many special guests were in attendance including the Chief guest, the Honorable Ganesh Prasad Timalsina, President of the National Assembly of Parliament, along with special guest Master Muleta and Arie Hoogandooran from Netherlands. Also in attendance was Guest Honorary Member and President of the Sports for All commission, Mr.Bishnu Gopal Shrestha, Adviser of Taekwon-Do ITF Nepal and Famous Nepal identity, Ang Temba Sherpa .
Turkish Airlines General Manager, and event sponsor, Mr.Abdullaha gave out three gift hampers to three gold medalists.
Taekwon-Do ITF Nepal were honoured to present Chief guest to Master Muleta and Mr. Arie with a framed letter of appreciation, for their contribution in promoting Taekwon-Do in Nepal.
President Laxman Basnet gave a Token of Love to our chief guest and other special guests and he informed the audience about what Taekwon-Do ITF Nepal did in the past and what doing in the near future.
Mr Basnet announced that ITF Nepal will be organizing a Technical and Umpire workshop conducted by ITF Vice president Grand Master Nicholls and Master Yogi Chand in conjunction with the 4th Everest Open Taekwon-Do Championship on September 18-20, 2020 in Nepal to promote Taekwon-Do and promote tourism to Nepal during 2020.
Our member of Parliament and other guests gave speeches to motivate and encourage organizers and participants to make an even more more successful event in September 2020.
Thank you to Mr. Laman Basnet and his working party on organizing and hosting such a great and memorable event.
Special thanks to Master Muleta in taking time from his hectic schedule in the lead up to the Arnold Classic Taekwon-Do World Championships, to selflessly share his expertise and genuine love for Taekwon-Do ITF to our leaders and members.
A Nepal Masterclass is being held in Kathmandu by Master Michael Muleta over the period 7-8th February, 2020.
It will be Master Muleta’s second seminar visit to Nepal in 4 years, having previously donated his services to raise funds for earthquake relief.
There will also be a colour belt championships held on the same weekend.
The Nepal Masterclass will run over two sessions, with the focus on Sparring and then Self Defense.
Students and instructors of all ages and ranks, from all Taekwondo schools are welcome to attend.
Check out the Photo Gallery of Master Muleta’s 2015 seminars in Nepal.
The initiative was borne out of discussions between Master Muleta and Mr Basnet at the time of the Nepal Earthquakes, and an offer of assistance from Master Muleta, who had previously received citations from the ITF for his charity work after the Asian boxing Day Tsunami.
During this event all participants from Nepal and abroad had a wonderful experience, making new friendships, renewing old ones and most of all enjoying Taekwondo in its truest form.
ITF Nepal issued an invitation to Master Muleta to return in 2020 and it is hoped that more participants from more countries will take the chance to come and experience Nepal and its culture, as well as Taekwondo.