White
Crane Martial Arts
Women's Self Defense & Fitness
Welcome To White Crane Martial Arts
David Lewis
Instructor / 3rd Dan Black Belt
Do Jang Procedures
1. All students are expected to follow these procedures for the good of all
students.
2. All students are to be registered through Parks & Rec. and appear on
enrollment sheet.
3. Upon entering or leaving the training area, all students are to come to attention,
bow to the flags.
4. If late for class, the student is to wait until given permission to join
class.
5. Remove shoes and place out of workout area.
6. At the beginning of class, the instructor will call the command of "Chul
sah!" and students will line up.
7. If the head-instructor enters while an assistant is leading class, the class
will be called to attention and bow to the head-instructor.
8. Always train with a good attitude.
9. Be respectful.
10. Execute a bow after working with a partner.
11. If a student must straighten his uniform, he should turn away from the instructor
to do so.
12. Help prep our workout area before and clean up after class.
13. Arrive to class on time.
14. Training is demanding so don't waste time, always help your fellow student.
15. Remember you are here to learn and not to gratify your ego.
16. No one is allowed to eat, drink, or chew gum in the training area. Water
bottles are allowed.
17. No jewelry is to be worn while training. The only exceptions to this are
wedding rings.
18. Fingernails and toenails must be kept trimmed. Personal hygiene is to be
maintained.
19. Warm-up and cool-down exercises must be performed before and after class
to prevent injuries.
20. All instructors are to be addressed as Mr. or Ms.
Martial Arts Rituals and Traditions
BOWING: In the Orient, bowing is a sign of respectful greeting. Bowing
to instructors and fellow students is a sign of respectful greeting. Bowing
to the United States flag shows respect for the nation we live in.
Uniforms: Uniforms are purchased through the instructor who will assist you
in selecting the correct size for you. Students wear white uniforms. If a
student has not yet purchased a uniform it is recommended the student wear all
white or all black for example; white t-shirt and white sweats pants
BELTS: Many people, including martial artists, are confused about belts
and their colors. For many centuries, the belt did not signify rank. Different
systems use different colors. Most Chinese martial arts don't use belts but
use sashes instead. In Japanese martial arts, the belt was used to keep the
jacket closed and was white. With years of practice, the belt would become soiled
and stained and would eventually turn black. The colors used in the Korean martial
arts are based on the colored robes worn by the different classes of royalty
in the ancient kingdom of Silla
MEDITATION: Meditation is used in the martial arts for several purposes.
Before class, it is used to clear the mind of the clutter of daily activities
and to open the mind to the lessons to be learned in class. Meditation is used
before breaking to shut out distractions and to focus the mind on the task of
breaking an object. Certain activities, such as practicing forms, also serves
as meditation in motion. Lastly, meditation is used to call up and focus the
body's store of internal energy {ki or chi).
YELLING (KIHAP):The yells serve several functions. Yells are designed to unite the internal spiritual energy, ki, with external physical energy. During sparring and self-defense, kihaps are used to insure that the abdominal muscles are tensed and able to withstand a blow. Kihaps can also be used as self- defense techniques --a sudden loud kihap will often cause an attacker to momentarily pause in his attack.
The Code of the HwaRang
1. Be loyal to your country.
2. Be obedient to your parents.
3. Have faith and honor among friends.
4. Perseverance in battle.
5. Justice --never cause unneeded
Forms/Hyungs
Forms are a set pattern of movements that are intended to show the students
understanding of technique. To improve their forms, the student needs to work
towards crisp, sharp movements that have the correct stance and properly executed
kicks, strikes and/or blocks.
One Step Sparring/Il Soo Shik
One step sparring is intended to show the student's ability to apply techniques
against a real person. While there is no or very light contact made
during the execution of the techniques, all movements again should be crisp
and sharp with the intended target or action obvious.
The Art and Science of Self-Defense
Self-defense is simply the act of protecting oneself, one's family or friends
or one's home. It does not mention the necessity for causing an attacker permanent
physical harm, the need to repeatedly strike an attacker as he is attempting
to flee, or anything that will land him in the hospital and you in jail.
Our rule of thumb is this: Use only the amount of force that is absolutely
necessary to stop an attack.
The Defensive Zone
Every minute of the day, we are surrounded by an area called the "defensive
zone." The defensive zone is easy to measure. It extends above, below,
and in all directions around you for as far as you can reach with your hands
and feet. Simply put, if you can touch it, it is in your defensive zone.
Code Of Self-Defense
1. Run, rather than hurt.
2. Hurt, rather than maim.
3. Maim rather than kill.
4. Kill, rather than be killed:
Self preservation comes
Terminology
Do Jang Commands : General Terminology
: Technique:
Chul sah line up Dojang
school Chagi kick
Cha ryut attention stance Sah bum instructor Hah
dan low
Kyung yet bow Do bok
uniform Chung dan middle
Chun bee ready
Baro return to Chun bee Hyung form;
pattern
Remember: there is no honor in defeating a much-weaker opponent;
your real opponent is lack of self-control.
Regardless of how much turmoil surrounds a hurricane, the center is always
calm.