Issue 7 - Professional Unification of Martial Arts

EDITORIAL
EDITOR:
Bruce Lammin, 4th degree
black belt Taekwon-Do
Assistant EDITOR:
Bruce Potter, 3rd degree
black belt Taekwon-Do
Welcome to edition 7 of Planet P.U.M.A. Once again the calendar has been packed over the past few months with many
highlights including winter camp, the black belt grading and of course the 8th ITF Junior World Championships.
We’d like to start by congratulating all those who were successful at the recent black belt grading including our very own
assistant editor Mr Potter, now 3rd degree black belt. We hope to have a full list of results in the next edition of Planet
P.U.M.A. along with a write up of the presentation evening.
Back to this issue now and we have to start with the 8th Junior World Championships held this September in Australia.
After a long build up Team UK, including a large P.U.M.A. contingent, headed to Australia with high expectations. Unless
you’ve been living in a cave for the past few months you are probably all aware that for the first time in ITF World
Championships history England headed the overall medal table. To celebrate the team’s unprecedented success we have
a full colour write up. Turn to page 15 and find how everyone did. In addition we also have write ups of a number of the
fund raising events organized to help finance the trip, including a UKITF fight night, a band night and a very long run to
mention but a few. Team UK would like to thank everyone who organized, participated in or came along to any of these
events.
As per usual we have all your regular favourites including the welcome return of the Tang Soo-Do column with a thorough
guide to the second Bo form. Mr. McCabe runs through the various types of Taekwon-Do movements whilst Mr. Jones
dispenses valuable kickboxing footwork tips. The health and fitness column this month concentrates on our younger
readers with Mrs Sue Raven providing expert advice.
I addition to all of the above Dr Matthew Lloyd looks into the science of diets, what the body needs and why. We also have
an interview with some of the many members of the Stokes clan, P.U.M.A.’s very own martial arts dynasty, as well as a
write up of an Urban Combatives seminar.
As always please get in touch and let us what you like, anything you don’t (surely not?) and what you’d like to see in future
editions. If you have any ideas for articles or would like to get involved with Planet P.U.M.A. in any way then don’t hesitate
to let us know.
And finally our thanks go to the Stokes Family for undergoing this issue’s interview and their instructor Mr Malcolm Jones
for interviewing them. Father Les asked us to print a few words from him in return, which we’re only too glad to do...
“On behalf of all the Stokes and Marish family we would like to thank Mr Jones for the input and encouragement he has
given to us towards our achievements within P.U.M.A. Because of his dedication and commitment to us as individuals,
each one of use has achieved our own personal goals. He has brought us far within the P.U.M.A. family, allowing some of
us to achieve things we never thought we could.
Mr Jones is an excellent instructor, which is why he is well respected by all of his students. We are happy to follow in his
footsteps by teaching and passing on the knowledge he has given us.
Once again, our biggest thanks to an awesome instructor. Thanks for all you’ve done Sir, we will never forget it.”
Until next time, happy reading…
2

THE STOKES FAMILY
Blandford’s Stokes Clan have been training
forever and have a ludicrous number of
years of training between them. Mr Malcolm
Jones corralled some of them - Dad Les,
daughters Karen and Kim and his brother
Rob - into a room together for a debriefing
session.
So how did the great Stokes dynasty start then?
Les. It was a coincidence really, Mr Jones (yourself) started work
at the factory where I was working and had told me that he was
setting up a school for juniors. My children were just at the right
age to start, two of them started at the age of six.
Who was that?
Les. Kim and Kelly. Karen and Eddy joined a couple of years later
when they turned six.
Ok, you’ve mentioned Kelly, Kim, Karen and Eddy, are there
any other members of the Stokes family that train? Both past
and present.
Karen. There’s Laura. She’s just started kickboxing, she’s sixteen
years old and has been doing Kickboxing for about six months.
What relation is Laura?
Karen. She’s our step sister.
Any others?
Rob. There’s Liam, he used to do Taekwon-Do, and he got to
blue belt.
Now Liam’s your son isn’t he?
Rob. Yes, he’s the reason I got into it originally. Now Dee, my
wife, is currently a 1 st Kup red belt and hopes to take her black
belt some time in the future.
Karen. Then there’s Gavin, he’s our little step brother. He’s ten
years old and he’s been doing Kickboxing for about a year. And
he also does Taekwon-Do.
Kim. He started in the Little P.U.M.A.s, he actually got to black
belt with Little P.U.M.A.s and now he’s a green belt.
What martial arts do you study within P.U.M.A.?
Kim. Taekwon-Do
Okay your dad said you started when you were six. Has it
changed much in your time?
Kim. Obviously it’s changed more for me because I’m involved a
lot more now. When we first started it was with a different group,
it’s a lot nicer now, when Kelly used to go along to the training
sessions she wasn’t made to feel welcome, it was kind of like you
were forced to go. Now it’s a lot friendlier and everyone knows
everybody else. I suppose that’s because it’s a slightly smaller
unit now and a lot more comfortable.
Karen. I got to second degree in Taekwon-Do, I started the same
as Kim when I was six. Then I switched from Taekwon-Do to
Kickboxing, because it suited me more. I’m currently a brown belt
white stripe.
Why do you think it suits you more?
Some of the Stokes family: Eddy, Karen, Kim and Dad
Les (With Mr Jones peaking out from the back
Karen. I used to struggle with the Taekwon-Do theory, and I
always used to find it difficult to remember patterns and other
set sequences, and I found myself getting uninterested in it.
Kickboxing is just more me. I want to get in the ring, the fitness
side of the training is more my thing rather than the theory side
of it.
Rob. I started in 2000 with Mr Stokes.
He’s your brother.
Rob. Yes that’s right, he started teaching a class in Sturminster
Newton. I started because I took my son along, then when the
class started to dwindle away as they normally do when they
get to the higher grades. So I knew that my brother had put a
lot of effort into keeping the school going so I decided to help
him keep the numbers up. It’s the best thing I’ve ever done Sir.
Les. I’m a second degree black belt in Taekwon-Do, and I
started training in 1993. Now I help Miss Stokes teach at
Sturminster Newton.
And you do virtually everything in P.U.M.A. don’t you?
You’re a well recognised face, do you go to all the camps?
Les. Yes I do. I enjoy the camps very much, lots of friendly
people and the more people you get to know the friendlier it
gets.
I know you’re all a close family. How do you all get on
together?
Kim. We’ve always been a close family, we’ve obviously grown
up together. Now we’ve all grown up and have different lives
and okay, we still have our moments like all families do, but
we’ve always been close and always will, we’ll always look
after each other.
I know how protective you are of each other, there was
that time a couple of weeks ago when I was doing some
‘rough sparring’ FAST-defence style with your brother,
and you wanted to step in to protect him.
Kim. Yes definitely, but we’ve always been like it. I suppose
when you’ve got a family like we’ve got that are so close and
have always done everything together, you know we all did
Taekwon-Do together, we all went swimming together, we all
went to gymnastics, we all did everything together and
because we we’re all so young when we started we didn’t have
a choice, we had to be with each other.
Anyone want to add anything to that?
Karen. Yes we might have our differences but when it comes
to Taekwon-Do or Kickboxing we’re always there for each
other, whether it’s for gradings or fights or presentation
evenings, we’ve all been there.
4

It’s nice to see. And I think everyone in P.U.M.A. knows the
Stokes family. Les, you’ve mentioned to me before that
getting all your children into Taekwon-Do and consequently
spending a large amount of money on them was the best
thing you’ve ever done. Can you explain that?
Les. I think a lot of people must find it quite hard, in some cases it
is quite expensive to be able to do everything. At one point we
had four children doing it at the same time, but it’s the best money
I’ve ever spent. I saw the confidence in the children when they
had progressed and the improvement in their self confidence has
paid dividends. They’re all maturing into excellent adults in their
own right. The money… well, it’s really nothing for what you get
back out of it.
P.U.M.A. has lots of families training, what advice would you
give them in order to persevere with their chosen art?
Kim. Well my mum and dad used to bribe us (laughs) We had to
go, we weren’t allowed not to go. If we felt tired or anything, they
used to say “right we’re going to take a pound out of your pocket
money if you don’t go” so that was that.. We went.
That’s a straightforward answer.
Karen. The point is it was never an option not to go. You know
the excuse of “I’m a bit tired tonight” just didn’t work. It’s stood us
in good stead, because there’s loads of times when I don’t want
to go now, but I always do and we’re all truly grateful for that.
Les. Of course the classes need to be enjoyable, with a good
instructor and of course we used to say the usual thing of “Well, if
you really don’t want to go, then give it another month and see
how you go’. Once the children forgot about why they didn’t want
to go then they’d be back into it again. Things will crop up, stuff
like boyfriends or girlfriends. I tried not to put pressure on them,
but just try and ride out that period for a little while and keep them
in because there’s a good chance that they’ll get over that hurdle
and go on to flourish.
Has martial arts changed your life in any way?
Rob. Yes, for me it has. I was very nervous, I wouldn’t talk to
anybody when I first came to the Blandford class because I’d only
trained in Sturminster Newton. I couldn’t look you in the eyes Sir,
because I was too shy. It’s brought me out of myself a bit more if
that makes sense. I’m not very good at patterns, I’m not very
good at lots of things but I always try and do my best and you
always encourage us to get the best out of ourselves, and you
and Mr Stokes have brought that out in me and now I’m not so
shy, and I feel more confident
And you think the training has done that?
Rob. Yes, because the club is so nice it’s like a big family. There
are no bad vibes, it’s all encouragement to bring the best out of
somebody.
Karen. Mine is confidence because when I was younger I was
very fiery. I’ve found that I’ve been able to channel that temper,
that’s probably why Kickboxing suits me more, hitting the pads
and stuff, especially teaching. My confidence has grown because
it makes you realise how much you know and can pass on.
That’s something that I’ve noticed about you especially since
you started teaching. Do you think that you’d have been like
that anyway?
Kim. For me I find that a difficult question, because you’ll never
know what you would have been like because it’s what I’ve done
for twenty years. I’m different to Karen because I was always
following Kelly’s footsteps, Kelly used to watch out for me at
school and I always used to hang out with her so I didn’t need
that extra confidence. I’m not sure if I would have been confident
enough without it. Like Karen says the confidence now comes
from the teaching. Parents come up to you and say their kids
think you’re God, kids are always coming up to me and telling
me what they’ve been doing, and saying “Ma’am you’re
brilliant” and all that, which means you have to be humble.
Don’t get me wrong, it’s very nice to know that people respect
you and it is a confidence boost..
Les. I would echo what Miss Stokes has just said the
confidence thing and also the fitness.
Yes Sir, your fitness is legendary.
Les. I can distinctly remember my first lesson. It was a squad
session that you did in the old school gym and I stumbled in at
around 13 stone. Ever since then my fitness has never been a
problem.
Some of you teach, what can you tell us about your
students?
Karen. They’re great. Most of them come along and actually
want to learn. You do get the odd disruptive one though.
How do you deal with that?
Karen. You’ve basically got to put them in their place and say
“Look, if you don’t want to be here don’t be here”. I think you
should give them a couple of chances, obviously there are
some people that don’t really understand the rules but I just
feel that if they’re disrupting the class then it’s not fair on
everyone else in the class that wants to learn. But my students
are brilliant, because I’m quite close friends with a lot of people
I train with. I get to train and teach with them, which is brilliant
because you see both sides and they respect you in the class.
They’re all there for different reasons, Some want to fight in
the ring, some want to hit the pads, which is good because
you get a variety when you’re teaching, but they all put 100%
in all the time.
Kim. I’d just say the same really, you know to go to a job and
actually enjoy it is something everybody wants. It’s great when
kids come up to you and say “look Ma’am what I’ve done
today”, telling me about their school and what they’ve done.
It’s really nice to know you’re respected, and it’s an honour to
teach kids life skills especially with the Little P.U.M.A.s. I love
doing all the stranger drills and talking to them, it’s like when
we went to the fire station, they absolutely loved it. That’s
brilliant how many martial art groups would do something like
that? If a student leaves for some reason like moving area I
get quite emotional because they’ll always give me little
presents or flowers which is really nice to know how much they
appreciate what you’ve done for them. When people do things
like that you think “blimey they’re the ones that pay me, they’re
the ones that help me live my dream, and I should be thanking
them”.
What other interests do you have?
A really old picture of Kim, Kelly and Karen
5

Karen & Kim. Partying and socialising.
Les. Walking, cycling, hiking, and backpacking, lots of physical
stuff.
Rob, you run a farm don’t you?
Rob. Yes I do but that’s my job. I do like shooting. I’m a part
time game keeper, I enjoy that a lot, but not for the shooting of
the pheasants. I enjoy working my dogs.
What dogs do you have?
Rob. Two black Labradors and a spaniel.
Fantastic, I have a black lab too.
Rob. I love getting out with the dogs. If I’ve got time I also enjoy
a bit of river fishing and beach fishing down on the Dorset coast.
Les, I think I can guess your answer to this question, but
what is the proudest moment in your martial art careers?
Les. My proudest moments…that’s so hard because once you
think you’ve got a favourite another one comes along to beat it.
Obviously as the children have gone up through the ranks and
get their black belts - Kim’s got her fourth degree, which is
excellent after twenty years of training. And Karen’s coming up
for her Kickboxing black belt in the near future, which I’m sure
will be a very nice event. However my latest moment was when
my brother got his black belt, because I was his instructor and
he’s the first person I’d trained to that level. I can remember
when I went to tell him I went to the farm to tell him personally
and I’m not ashamed to admit I shed a few tears when we met.
That’s my latest, but I’m hoping there’ll be lots more to come.
Rob. Definitely me getting my black belt, seeing Les’s face and
your face Sir, because Mr Stokes was my instructor, but you
helped me through it as well. Something topped that, it was my
wife getting a credit at her red belt grading after having
previously been unsuccessful. That affected her pretty badly. Mr
Stokes got some fish and chips and sat down with her to explain
what happened.
Ah! Fish and chips, essential food to ease the hurt.
Rob. (Laughs). It worked, she was so much better the second
time around, even I’ll say there was a tear in my eye that day.
Master Gayle gave her a credit and that topped it for me Sir.
Karen. Mine would probably be gaining my Taekwon-Do black
belt but I must say what topped it for me was winning my first full
contact kickboxing fight. If I get my kickboxing black belt that will
probably be my proudest moment.
Kim. Probably my fourth degree. I must say I am really proud of
my little brother Gavin though. I know I’m protective of him the
same as I was with Eddy when he was little. But I’m really
pleased and proud that he does both kickboxing and Taekwon-
Do, I’m always telling people about that. He trains all the time, 2
or 3 hours training a day, and he’s awesome and brilliant.
Personally my fourth degree is my proudest moment but to me
it’s seeing people close to me achieving something because
there’s nothing better than getting something yourself, except
seeing someone else get it. It’s like when you got your sixth
degree Sir, I’m driven by other people’s successes. Like for
instance when Karen fights it makes you so proud to know that
person and to have helped them along the way.
What does the future hold for you?
Karen. I’d like to be like my sister and have loads of classes all
over. I’d love to be able to do what she does and give up my
day job and do something that I love and pass on my knowledge
to loads of people. To have a class every day of the week would
be brilliant. Obviously there’s competing and getting as high as I
can through the grades. If I get knocked back at a grading or get
knocked down in a fight, I just get up, learn from it and carry on.
How far do you think you can go?
Karen. Well I feel lucky because I’ve got age on my side. I train
with people who are older and they say oh, it’s alright for you,
you’re young, but I’ll obviously keep going until my age is a
problem. I’d love to be more involved with P.U.M.A. kickboxing,
whether it’s at gradings or anything else. I’m really keen to
experience the other side of kickboxing not just the competing
but the refereeing as well.
Rob. My future is to carry on with my Taekwon-Do. I would like
to go for my second degree, I shan’t rush it as I find it very
difficult to do the patterns, but I’ll keep plodding along until my
body says I can’t take any more.
Les. My future is to continue to attend events like presentation
evenings and to support anyone who’s had the conviction to see
it through, especially my own family. I’d like to go and watch
Karen fighting and maybe see Kim reach fifth degree.
Kim. Mine’s just really to see me carrying on as I am really, I’m
happy with what I’m doing at the moment. Because I’m really
proud of what I’ve done over the years, and keep going through
the grades although to be honest I’m due to take my fifth degree
next year, but I’m not in any rush to do it. If you’re going to do a
grading at that level you need to be walking-talking Taekwon-Do
every minute of the day.
Because you’re getting married next year aren’t you?
Kim. Yes Sir, but really I just want it to keep going as it is now.
We’ve got 130 students that I teach and I just don’t want it to
end.
Just one last question, what things would you like to see
introduced to P.U.M.A.?
Rob. Not much really. I think it’s really nice everyone is really
close and friendly, it’s really like having a big family. There are
no real strangers in P.U.M.A.. The family network is already
there, any new members come straight into the family.
Karen. Even though they’re different I would like Taekwon-Do,
Tang Soo-Do and Kickboxing to be treated as one. People will
say things to me that maybe they’d be too afraid to say to the
people in charge, but I know from the people that I speak to that
they’d like the top people in P.U.M.A. to be more involved in the
kickboxing side of it. I’d like to see a lot more Taekwon-Do
people coming to our Kickboxing shows to support us. It would
also be nice if we could get like a P.U.M.A. bus, like the Dream
Team have their own bus, so a lot more people who maybe
couldn’t travel to the various events have a means of transport.
Maybe the money could be raised somehow. I know the
Taekwon-Do team have had fund raising events all year round
for their trip to Australia, why can’t we have some sort of help to
support us?
Les. Because I’ve got one daughter in each camp, I get to see
the same sort of thing: kickboxing, they want it –but they don’t
want it. It’s not a criticism just an observation. Like Karen says,
for whatever reason it seems isolated.
Kim. I agree with all of that but because kickboxing is a
relatively new thing, you have to keep turning up to P.U.M.A.
events to make them take notice of you, and then all of a
sudden everybody will recognise kickboxing for what it is.
Thank you very much for your time and thoughts, it’s a
shame Eddy couldn’t have been here. I’d just like to take
this opportunity to say that it’s been an absolute pleasure
to be part of your lives for so long and here’s to many more
years to come.
6

On June 17 th P.U.M.A. hosted the first UKITF Fight
Night at the Oasis Leisure Centre in Swindon.
The event was staged to raise money to help fund
competitors going to the 8 th ITF Junior World
Championships being staged in Melbourne Australia
this September and was attended by hundreds of
spectators.
Chairman Master Gayle confronts his vilest adversary:
the sinister Helium Lad
The night offered something for everyone with a spectacular
mixture of sparring and demonstrations. The Flowering
Youth Team trained by Master Gayle showed exceptional
skill, power and control whilst demonstrating all aspects of
traditional Taekwon-Do including patterns, set sparring and
breaking. A Tang Soo-Do team lead by Mr Steve Weyman
(P.U.M.A. Tang Soo-Do coordinator) gave two fantastic
demonstrations which included traditional patterns along
with some highly impressive weapons and self defence
exhibitions. There were further freestyle weapons
demonstrations by Mr Brett Dowling and Mr Kieran Sith.
Last, but by no means least, the crowd were treated to a
couple of dynamic rounds of exhibition sparring between
Master Rayle Gayle and Mr Andrew Humphries.
In addition to all of the above spectators got to see some of
England’s finest fighters in action including current and
former world champions and almost certainly a number of
future world champions. Many of those students due to
compete at the Junior World Championships in Melbourne
faced off against each other for their respective
organizations which produced some truly world class bouts.
Overall P.U.M.A. came out victorious but in truth this wasn’t
really important. There was a fantastic atmosphere and the
night was a great success thanks to the attitude of everyone
involved from the organizers to the competitors and most
importantly the spectators.
A huge thank you to everyone who supported the event,
which raised over £3,000 for the UKITF junior team going to
Australia!
Faster than the eye: Brett Dowling
The Tang Soo-Do folk show their stuff
Kickboxers Karen Stokes and Sam Spinney show what
P.U.M.A. kickboxing has to offer
Phil Whitlock takes one on the chin for our amusement.
Good show.
7

Diets and dieting are an immensely important aspect of any
physical training programme. Many people think of diets only
in the context of reducing body weight, but diets are the total
nutrients taken into the body in the form of food and drink. The
diet consists of macroscopic nutrients which are required in
gram quantities each day (protein, sugars and fats, some salts
and water), and microscopic nutrients (vitamins, minerals,
essential fatty acids etc) which are required in microgram to
milligram quantities. The amounts of each of these nutrients
will vary considerably between people, since the amounts
required will be influenced by intrinsic factors (such as age,
gender, body weight etc) and environmental factors (what type
of training you are doing, how much other exercise you take
etc).
A poor diet will result in the athlete performing below their
optimum levels, and can lead to tiredness or even make them
ill. The use of vitamins and mineral supplements was
discussed in a previous article (Planet P.U.M.A. 3, December
2005, 16 - 17). The purpose of this article is to explain the
functional role of the major nutrients in the body.
Proteins and amino acids
Protein in food is actually a mixture of a large number of
different proteins and peptides, which are composed of amino
acids linked together in a defined sequence by peptide bonds.
Protein in the diet has several functions but one of the main
reasons that it is required is so the individual can make
tissues of various sorts, including muscle. When protein is
eaten, the digestive system breaks the peptide bonds to
release the individual amino acids, and these are absorbed
into the blood stream and distributed to the tissues that need
them. These can then be re-linked together to form the human
proteins required at the time. When excess protein is eaten or
under certain starvation conditions, proteins can be broken
down into their amino acids and are used to produce energy.
These amino acids can be used directly to make energy or
converted into carbohydrates (see below) and stored for later
use.
Around 20 different amino acids can be linked together to
make the various proteins. These amino acids can be further
classified into essential amino acids (those which must be
obtained from the diet) and non-essential amino acids (those
that can be made from other amino acids by the body). In
humans the essential amino acids are lysine, tryptophan,
phenylalanine, threonine, valine, methionine, leucine,
isoleucine, with histidine being an additional essential amino
acid for children. Tyrosine is made from phenylalanine, and is
an essential amino acid if phenylalanine is not present in the
diet. The exact composition of the protein (amino acid) mixture
in food will depend on its exact source, but generally speaking
protein from animals will have a more similar composition to
that in humans compared to protein from plant sources.
Consequently if animal proteins are not included in the diet it
is important to have several different sources of plant proteins
to minimize the risk of not having enough of any particular
amino acid. This is especially important for vegans, who of
course cannot obtain animal proteins from milk and other dairy
products.
Carbohydrate (sugars)
Carbohydrates are the main dietary energy source for the
body. They can be found in many different forms, such as
complex sugars including starch, sucrose (table sugar),
lactose (from milk), and simple sugars such as glucose and
fructose (found in many fruits and some soft drinks). When
sugars are taken in as part of the diet, complex sugars are
broken down into simple sugars and transported to the liver.
These sugars are then processed by converting them into
glucose, which can then be stored (as glycogen) or distributed
to other tissues. The processing of sugars can be quite
variable within the human population, and not all individuals
are able to process every sugar. For example, a significant
proportion of the U.K. population cannot tolerate milk and
some other diary products in their diet due to the presence of
lactose. These individuals lack a particular enzyme (lactase) in
their digestive system which means they are unable to break
down lactose (the main sugar in milk) to its simple sugars
(glucose and galactose). This results in a build up of fluid in
the digestive system, leading to the observed symptoms. The
condition can sometimes be treated by giving a lactase
supplement (See your GP or Pharmacist for advice).
Different tissues have different requirements in terms of what
types of food they can use to produce energy, with some
tissues (blood and brain) having strict requirements for
glucose as their primary energy source. Consequently, blood
glucose levels are tightly controlled and the body stores it in
the form of glycogen in the liver. When more glucose is
needed but is not available from the diet, glycogen can be
converted back into glucose and used to produce energy.
Since a reasonable amount of energy can be stored as
glycogen (roughly equivalent to that required to live for one
entire day) this store can be used during prolonged periods of
intense exercise. This glycogen reserve can be built up by
‘carbo loading’, that is eating large amounts of foods rich in
carbohydrates (such as pasta, bread etc) for several days
before an event such as a marathon. A similar regimen may
also be useful to other athletes about to undertake a period of
intense activity, such as a competition or a Black Belt grading.
8

Fats
Fats are by far the most diverse group of foods and they have
many different functions in the body, including making up the
membranes that surround all cells. Although fats are a very
rich source of energy it is generally recommended that their
dietary intake is limited, although some fats are essential and
have to be obtained from the diet. The body is capable of
making fats from both proteins and carbohydrates and these
can be stored over a long period of time to protect against
periods of severe starvation.
The main function of dietary fats appears to be to provide
micro-nutrients such as the fat-soluble vitamins and essential
fatty acids. The whole issue of fats in the diet is complex,
since some fats have been linked to heart disease and some
cancers whilst others appear to have a wide range of
beneficial effects. It is therefore difficult to make any specific
recommendations but it is probably sensible to limit saturated
fat intake and to ensure that some fat from plant sources is
present in the diet.
Water and other liquids
In terms of actual weight, the overwhelming majority of the
human body is composed of water (65 to 75 percent of an
adult human). This is because body tissues are bathed in
water containing all the required nutrients and water makes up
the majority of every cell in the body. The amount of water
needed in the diet can vary considerably between people,
since it depends on intrinsic factors (body weight and shape,
gender etc), external factors (how much exercise you are
taking, how much water is in present in food) and
environmental factors (temperature and humidity). These
factors will also determine how much salt you need, and this
will be discussed in more detail in a subsequent article.
Determining the amount of water you need is in some
respects more straight-forward than determining how much
food, since the need for water can be monitored by the
sensation of thirst. Thirst is a physiological response to not
having enough water, but it is possible to become quite
dehydrated before feeling thirsty and under some conditions
you can lose quite a lot of water without feeling very thirsty. A
more reliable method is to check the colour of urine, since this
gives a ready measure of hydration level. The more yellow the
colour the more dehydrated you are. It is also worth being
aware that some components of the diet promote loss of water
in the urine, including tea, coffee, caffeine-containing soft
drinks and alcoholic drinks. It is therefore sensible to limit their
intake if vigorous training is anticipated.
How much food do you need?
The standard recommended amounts of energy each day are
about 2000 calories (8400 kilojoules) for women and about
2500 calories (10500 kilojoules) for men, assuming an
‘average’ modern sedentary life style. However, these
numbers are guidelines only and other factors will influence
how much energy you need in order to function. These factors
can be inherent (such as age and gender) or environmental
(such as your height, weight, or how much exercise you are
taking as part of your job or during leisure activities).
Obviously if you do a manual job or are training hard you will
need more calories than someone who is taking a smaller
amount of exercise. Similarly large people or people who are
growing a lot (especially children and young adults) could
need more calories than their size might suggest. For many
people it is advisable to have a small carbohydrate-rich snack
before training in the evening especially if you have not eaten
much at lunch time. If you are doing a manual job or require a
larger amount of energy for some reason then the amount of
food might need to be increased. This snack should usually be
taken 2 to 3 hours before commencing training, although this
might need adjustment to suit the particular individual.
In many cases finding the correct amount of calories and type
of food is a matter of trial and error. As a general rule if you
are feeling tired over a long period of time (several days to a
few weeks) it could mean that you have an insufficient calorie
or protein intake, assuming that you are sleeping about 8
hours each night (adolescents often require more sleep than
this). For general training it is best to have a diet where most
of the energy is obtained from carbohydrates with some
protein and a smaller amount of fats, but if you are trying to
build muscle then you will need to increase both your protein
and calorie intake. Checking your weight at regular intervals
can help assess whether your diet is working, but be aware
that muscle weighs more than fat and so you can end up
putting on weight if you are training hard. Seek professional
advice before radically changing your diet if you have a
serious medical condition.
Matthew D. Lloyd is Lecturer in Pharmacy & Pharmacology at the University of Bath, and
has a DPhil (PhD) in Chemistry and Biochemistry from the University of Oxford. He has
practiced Tae-Kwon-Do for over 20 years and was promoted to III Dan in 2005.
Disclaimer: This article is for information only. Always consult a health-care
professional if you need individual advice.
9

Aarrggh, we’ve created a monster. It’s reached two
pages already...
Dear Sirs,
Can you please relay my thanks and astonishment at the
generosity of our P.U.M.A. members. The idea of running 46K
for my 46th Birthday was almost achieved by myself and Mr
Bishop running 40K (25 miles), with no training whatsoever and
Mr Bishop turning up with a bottle of water and his Mum's
plimsolls from junior school.
I was pleased with what was achieved. I have been suffering
with an IT band injury for some time, so after 40K decided we
were doing more harm than good. Mr Bishop was also
complaining about his corns on his big toe. Mr Burdock also
made a cameo performance of running 12 miles.
The money is still pouring in and we have received £400 from
the Scottish members of P.UM.A. alone. I believe the final total
to be well over £1000.
With all the other hard work put in with different fund-raising
events we have made a huge difference to our team going out to
Australia. Thank you to all members of P.U.M.A. for their
generous support.
Mr Chris Wood
I wake up in the morning and check the calendar straight away
To see what plans I have, mainly for Taekwon-Do that day.
I have another life you know, but it is not easy to find,
I am sure if I just carry on, no-one will really mind.
For my loving little boy, I’ll look out his Taekwon-Do kit
He loves doing it after school, it keeps him nice and fit
Tomorrow after school I’m sure, with him I can play
Or perhaps if I’m needed, it will have to wait a day.
I have another life you know, but it is not easy to find
I am sure if I just carry on, no-one will really mind.
I return from the school run and into my office I go
I sit for hours with paperwork, and more on the phone
Oops I should have done the shopping I have run out of food
Oh well, I am sure my husband can sort things out, I’m really
sure he could.
I plan the demonstrations I have for this weekend
I chase the fees, the orders and the entry forms to send
I look through all my emails and reply to everyone
I just have to remind myself that Taekwon-Do can be fun.
It’s time to go and race off to teach, I miss my lunch and tea,
But I have four classes to run and students I need to see.
I arrive home at 10pm, tired and needing fed
I go straight up to his room and kiss his sleeping head
I promise that tomorrow will be a better day
I promise that tomorrow I will try to find the time to have a little
play.
I have another life you know, but it is not easy to find
I love my Taekwon-Do you know, but does he really mind?
An occasional feature where we find people in P.U.M.A.
who look a bit like somebody famous. These first efforts
are courtesy of Miss Louise Reeve and Miss Katy Carr...
“If I smack myself in the lips
for ten seconds I look just
like Angelina Jolie...”
“...whereas if I do this I’m a
dead ringer for Jennifer
Aniston.”
NEXT TIME: David Beckham probably.
10

BOOK REVIEW:
Ch'ang Hon Taekwon-do Hae Sul - Real Applications to
the ITF Patterns: Volume 1
As a serious collector of Taekwon-Do books and training manuals, I
rate this book as the most important book about the Chang Hon
style of Taekwon-Do released since the 15 volume encyclopaedia
was published. I have a large collection of Taekwon-Do books but
they are all pretty much clones of General Choi’s books. They all
follow the same format that the original book on Taekwon-Do
(published 1965) started, in that the applications listed are all the
same. The format being a block is a block and a strike is a strike.
Have you ever wondered why the application shown for 9 th kup
technique such as low section outer forearm block is the same
application shown for a first degree technique such as 9 shape
block? Why are there so many tools that all perform the same
function according to the existing manuals? If you have a spanner
that fits a nut perfectly and it works well why would you want
another hundred spanners that do the same job?
Anslow’s book is completely different and packed with interesting,
informative, useful, inspirational and perhaps controversial
information. The first few chapters provide the background to the
approach taken in the book, the Korean roots of Taekwon-Do and
the link from Shotokan Karate, and from then on it’s down to the
pattern applications themselves. Each fundamental exercise and
pattern from Sajo Makgi to Toi Gye is treated to a comprehensive
chapter which provides detailed explanations of possible alternative
self defence applications for each individual move and step. There
is a wealth of photographs to accompany each technique which
make the applications very easy to follow.
The great thing is the applications suggested actually fit the
patterns as they are normally performed - the piece must fit the
jigsaw as intended, you should not have to alter the jigsaw so the
piece fits (a rough paraphrase!).
At the start of each chapter there is also a wealth of information on
the Korean characters and mythology that relate to the pattern
meanings - three pages on the meaning of Dan Gun alone!
If you have ever been dissatisfied with the stock answers to why we
perform various pattern movements, or if you want to find out how
to get the best from your reaction hand (have you ever even
thought about it before?) then you need this book. It is the missing
link between pattern practice and workable self defence. You may
not agree with everything in the book but it will certainly make you
think and question which can only be a good thing.
If I was forced to get rid of my collection and allowed to keep two
reference manuals, I would keep the 15 volumes and Anslow’s. If
you are serious about ITF Chang Hon Taekwon-Do this will be
money well spent.
Reviewed by Mr John
Dowding, 3 rd Degree
Author:
Stuart Paul Anslow
Publisher:
Exposure Publishing
ISBN:
1846852528
RRP price:
£24.99
A Grand Day Out.
Four ladies and seven men from Gravesend
Taekwon-Do took part in two charity races on
Blackheath, South London on 2 nd July 2006. The
ladies ran in the morning’s Race for Life which
raised money for Cancer Research and in the
afternoon the men entered the Run for Moore in aid
of The Bobby Moore Fund for Bowel Cancer. The
course, which was used for both events, was 5km
long and the temperature was a sweltering 33
Celsius! The ladies completed the course together
under the beating sun in a respectable 50 minutes
but the competitive men ran the whole course and all
finished around the 30 minute mark, ahead of
Matthew Wright (The Wright Stuff) and David
Seaman. As part of the event, the men all wore
Bobby Moore t-shirts with the famous number 6 on
the back.
The men’s team: Mr Michael Coates (supportive
father), Mr Joseph Coates, Mr Paul Lockhart, Mr Scott
Carnell, Mr David Harper, Mr Victor Fagence and Mr
Toby Fagence
The ladies team: Miss Rachel Obee, Mrs Alison
Jones, Mrs Linda Fagence and Miss Natalie Pike
11

KNIFE DEFENCE : Simon Peck checks out Lee Morrison’s Knife Defence workshop
Lee Morrison radiates energy, enthusiasm and passion for his
teaching. He is also capable on occasion of quite astonishing
and intimidating bursts of speed, power and aggression. Lee
is the founder and chief instructor of Urban Combatives, which
is a functional self protection programme designed for today’s
increasingly violent society.
Urban Combatives has its roots in both eastern martial arts
and western combatives drawing on a wide range of concepts
and ideas from various sources including boxing, karate, Muay
Thai, and Jeet Kune Do. The philosophy is to consider
anything that works. Nothing fancy or theoretical here – every
one of the techniques and concepts taught have been tried
and tested in live situations. Lee has a wealth of experience
from many years in door/security work as well as martial arts
training and we hope to include an interview with him a future
issue of the magazine.
I came across his website whilst researching another article.
The site was advertising a Sunday morning workshop and I
decided to give it a try. I was hugely impressed and have
attended all the subsequent workshops. Even though it’s a
three hour drive I hope to continue to go as long as they are
held and my wife continues to be understanding!
The principles of Urban Combatives are summarised in its
logo. The words self protection rather than self defence are
used to emphasise that there is so much more to this than just
physical techniques. The idea is to recognise and prevent any
potential situation before it develops. The cornerstone of what
is taught is awareness – of self, of environment and of the
potential attacker. We know that in any physical situation we
will experience fear and an adrenal reaction – as
demonstrated so well in P.U.M.A.’s FAST courses and
something many of us have experienced for real. We learn to
cultivate awareness of our environment and the sort of threats
we face. We know that today’s attacker is likely to be one of a
group, uses deception to disarm his victim before launching
an attack and we know that he is likely to be armed. This
training is geared towards that. Situational control, escape and
avoidance is always the priority, physical techniques being
reserved for the situation where that is not possible.
The physical techniques that are used are all gross motor
movements which can be used under pressure and which
have real stopping power such as tiger claws (palm strikes),
knees strikes, hammer fists and elbows. The use of everyday
items such as Maglite torches, even keys and mobile phones
as improvised weapons is taught. But most important of all, is
the mindset which allows you to access the necessary
aggression and the will to keep going no matter what – or in
the words of Bill Kipp the founder of FAST defence, the will to
fight until 5 minutes after you are clinically dead. There are
drills to develop this as well.
For me the best workshop so far was the June counter-knife
workshop. We started off with a talk on the reality of knife
attacks, viewing CCTV videos of real-life incidents and
examining a horrific array of edged weapons which were on
display including home-made tools made out of six-inch nails,
a wooden knife designed to avoid metal detectors and some
really frightening combat knives. The point was made strongly
that the weapons themselves are less important than the
intention to cause harm. In the hands of someone with intent,
a pencil, a piece of glass or a tin lid can be lethal. Even a child
with a knife is potentially dangerous. We also looked at some
photographs of the terrible injuries that can be inflicted. Faced
with this and the uncertainty of making any system work, the
best defence then is always escape.
It has been said many times, including in this magazine, that a
“stabber” rarely shows the weapon and that a “shower” rarely
stabs. Someone who is hiding a weapon is therefore very
dangerous and with that in mind the first drill was aimed at
shutting down such an opponent before he could access a
weapon. Understanding the way in which weapons can be
concealed and the body language cues is essential for this.
Attackers tend to conceal weapons against the body, cupped
Some of the common ways knives are concealed. If you can't see the opponent’s hand - or he is
standing in an unusual way - think weapon.
12

in the palm of the hand or hidden in the waistband of clothing.
We studied the body language clues which may indicate that
someone is hiding a weapon and then working in pairs, one
person practiced concealing and accessing weapons whilst
the other tried to prevent this launching an immediate
offensive response. As with all the combative drills I have
done so far the intensity was gradually increased starting with
prearranged scenarios and then introducing random variation
and then taking away compliance and adding in dialogue to
create a more realistic situation.
Interestingly the body language cues that we discussed were
there in the CCTV videos we watched and Lee recounted to
us some real-life knife incidents in which he had been involved
and where he had used these indicators to recognise and
disarm a knife attacker before he had the chance to draw his
weapon.
The seminar then moved on to the worst-case scenario which
is where the attacker has managed to draw a weapon and is
too close for us to escape. In order to understand knife
attacks we first did some basic training with knives learning
how to hold a knife and to do various slashing and stabbing
attacks. Having learned some basic offensive knife moves, we
then practiced a “knife fence” which is a way of standing with
a sort of protective cage made with the arms so if possible
any cuts are taken on the outer part of the arm where they will
do the least damage.
From the knife fence and with our backs against the wall to
cut off any possibility of retreating we worked in pairs and
practiced basic knife fends against slashing and stabbing
attacks which were followed immediately by explosive and
aggressive forward attacks to disarm the attacker. The
pressure and intensity was gradually increased. I found this
very instructive and somewhat disturbing. A drill like this is a
salutary lesson for anyone who thinks that martial arts training
will prevent them from being cut. Despite my best efforts and
knowing what was about to happen, my opponent repeatedly
managed to slash and stab me and I ended up with a
spectacular set of bruises to prove it! This was in a controlled
environment. I can only imagine what it would be like if you
add the fear and confusion of a real situation. But I did get
better as we practised and came away feeling that I at least
have a plan and a chance if this were to happen for real. As
we were told several times, knives generally have very little
stopping power and to survive you must keep attacking and
fighting back even after being cut. This was brought home
very well by one of the CCTV videos we watched where a
man got into a stupid argument on a bus about a seat. Even
more stupidly, he turned his back on the aggressor and was
slashed. He then collapsed to the floor in a foetal position and
was slashed again. As soon as the attacker left, he got up.
The attacker was clearly disturbed or perhaps on drugs. The
victim survived only because his attacker let him. Had the
attacker wanted him dead – he would be.
We also practised against opponents in padded outfits using
role play. We have done these drills before and I find them
very valuable as they include dialogue and are done with
more realism. I didn’t put on padding this time – but I have
done at a previous workshop and this gave me a new respect
for our bulletmen – as even through the padding some people
hit incredibly hard. And you certainly feel it.
The final drills were for the situation that our awareness
should never allow which is where an opponent has a knife
pressed against your body or neck and is holding onto you.
This is a very nasty and dangerous situation and to be
avoided at all costs for obvious reasons.
All in all, this was a great session and echoed much of what
was taught in the FAST weapons course. As with the other
workshops I learned a huge amount and was very glad that I
made the effort to go. I see this as an important part of my
training now and hope to continue with these sessions in
future. I would be happy to share a car with anyone from the
Plymouth area or anywhere else along the route who wants to
give it a go. We can even get back in time for the Sunday
evening Taekwon-Do class!
For further information about Urban Combatives see the
website : www.urbancombatives.com
Stop the attacker from drawing his weapon...
...then close him down.
13

With 190-odd attendees this year’s summer camp was the biggest and best
in memory. Mr Ian Bedborough, 3rd degree black belt and Chudleigh
instructor, recalls our week in Croyde Bay...
Summer Camp 2006 was my 8 th camp since I begun training in 1993 and since returning
home I have pined or reminisced every day about this year’s camp. I tried to work out
what has changed this year to make this one the best camp ever.
Was it because it was an easier, more laid back camp which made it more accessible to
families and a wider range of students? Was it the friendly, approachable and respectful
attitudes of every single instructor, team leader, black belt, student and friend of the
camp? Was it because I feel like I actually had a holiday, far removed from the distant
past where I would book 2 weeks off work, knowing that by the end of that camp I would
be in need of another break? Was it because I was able to approach anyone I chose, to
be greeted with a smile and willingness to share knowledge and experience and
increase my understanding of sine-wave and the Bo-Staff? Was it that I had a break
from teaching Taekwon and lived the Do? Was it the relaxed, community atmosphere?
Was it ‘Waxing Wednesday’ where I narrowly avoided losing some hair? Was it Friday’s
bacon buttie and cuppa at the sandy dojang after Mr Black’s training session?
Was it Mr Ferguson’s obvious and extensive experience, along with his admiration for
the camaraderie and our genuine respect for each other? Was it the seminars in
grappling, stick fighting, Bo-Staff, Self Defence and basics? Was it the variation on the
uppercut I learned one night during a game called Yeehaw? Was it the management
team trying to be serious without eyebrows? Probably. Only once did I leave our camp
site and Croyde village for a local town, where I was confronted by hundreds of people,
mostly with scowls on their faces. I found myself imitating this and in a bad mood. I
needed to get back to the safety of that field I called home. Suddenly everything became
clear. Master Gayle has been referring to moral culture more and more lately, as it not
only promotes a healthy body and keen mind but good sportsmanship and the perfection
of moral behaviour. The Tenets and Taekwon-Do oath both also reflect this, and there
are references to it throughout the condensed encyclopaedia. Is it possible that for just
one week we have, on a small scale achieved everything General Choi had dreamed,
and built that more peaceful world?
Taekwon
- Ian Bedborough - Honoured to be a part of P.U.M.A.
14

The UKITF team, incorporating a lot of P.U.M.A.’s
best and brightest, participated in the International
Taekwon-Do Federation’s Eighth Junior World
Championships, held in Geelong, Australia.
Team coach Mr Daniel Lammin tells all.
Miss Natasha Knapman (right)
Special Techniques:
a mint flying turning kick
Some kicking madness
Miss Natalie McColl (right)
15

Mr Steven “Steve-O” Watson hard at
work
Miss Jenny Francis mid-sparring
Miss Jenny Francis declared winner
Miss Melanie Evans flying high
16

The Team UK girls patterns team
The Canadian girls team show off their
kicking prowess
The team, coaches and Grandmaster Choi Jung Hwa on the winners rostrum
17

I ght
John Francis organised a band night to help Team UK on their way...
I was looking at ways to help raise
funds for the ITF to help support the
junior team going to Australia this
September and thought of a
Sparathon - but that’s been done - a
fight night - no, someone’s beaten me
to it - and shaving certain parts of my
anatomy - but I couldn’t compete with
Mr. Phil Whitlock and anyway I
haven’t got that much hair left to
shave off! So I thought of a Band Aid
style concert. Well if it’s good enough
for Mr. Geldof then it’s good enough
for me.
So several phone calls later to local
bands I knew saw Saturday the 22 nd .
July as a band night held at Wootton
Bassett. First band due on was
“Emohawk”, but unfortunately due to a
car accident the drummer couldn’t
make it, and the Bass guitarist also
didn’t play, which left our very own
Mr. David Pixton (4 th . Degree),
performing on his own, in true
indomitable spirit.
Ashes of Emohawk
Well, I couldn’t let him play on
his own.
“The Troubadours” made a special
appearance and played a variety of
songs, mainly of their own material.
J.C. Leonard was next with a collection of
his own material, very much in a country
and western style with the odd cover
including “Rings of Fire” by Johnny Cash.
Following them were “Fools Parade”, an
up and coming rock band.
“Universal Addiction” livened up the evening
with energetic performances of songs such as
“Are You Gonna Be My Girl”, “Cross Roads”
and “The Best Of You.”
FMFU (Freshly Made for You) are an enthusiastic
group of youngsters who played a selection from
“Dani California” to “Summer of 69”. They also
entertained the audience with a very energetic live
performance,and got the girls going. Watch out for
these last 2 bands (Universal Addiction and
FMFU) as they could well be going places.
Remember, you read it here first!
A small raffle was also
organised with a large
bottle of whiskey being
the first prize. (Kindly
donated by Marie
Udall). All in all a good
night was had by
everybody, with over a
100 people and an
approximate total of
just over £500 was
raised for Team UK
2006.
19

The April 2006 winning junior essay
by Ben McGeoch
Why I started Taekwon-Do
I started Taekwon-Do in February 2002 when I was 7 years old. I
came to know about it because lessons were starting in my
school at that time, Christ Church Primary School. Some of my
friends and family started with me. I had never been to anything
like it before so I didn’t know what to expect but it was fantastic.
I continued Taekwon-Do for reasons which I am going to explain
later on in this essay. A major reason is that it gives opportunities
to help others.
Helping Others
In Taekwon-Do you help others by teaching them new moves. At
the end of a lesson Ms Reeve asked me if I wanted to be an
assistant instructor. My brother had been an assistant instructor
for about 6 months. I was really pleased to be asked and of
course I said “yes”. I got satisfaction from being able to help
others. At first teaching proved to me that I needed to learn my
theory better. I didn't always know the meaning of the patterns or
the Korean words for the moves. I think it's special for me to be
able to teach because I usually learn from people rather than
teaching. This is because I am the youngest child in the family.
Another way Taekwon-Do allows me to help others is through the
demos. I do demos not just to entertain but for fund and to raise
money for schools like Claremont. Claremont school is a school
for disabled children and is also where I do some of my Taekwon-
Do classes.
Making new friends
I make new friends in a number of ways in Taekwon-Do, not just
at classes but also at tournaments and camps. At the team
tournaments and the County tournament I have got to know the
members of my own club better and I've made friends with people
from other clubs. I have been on 3 P.U.M.A. junior camps and
hope to go on the one this year too. I've enjoyed being in the
teams and learning to get on with everyone. Last year I was the
team leader which was a great opportunity to show my potential
in teaching and being a leader. I was awarded a prize at the end
of the camp and I was really, really pleased. I made some good
friends but the sad thing is that some of them won't be coming
this year because they are too old.
stand still and listen. Soon that stopped and I would never mess
around in class now. Quite recently I have moved to the adult
class and I think that has made me more mature. If I lose in a
tournament I don't make a big fuss but I am disappointed. I try to
learn from people better than me and practice what they did.
Taekwon-Do has also made me fitter, stronger and more flexible.
I can now do a lot of quite good press ups and sit ups and I can
kick high. I do a lot of other sports and Taekwon-Do has made
me better at these.
Variety
I like the variety of Taekwon-Do because if you are not so good at
one thing there are different aspects.
Classes are always different too. Sometimes we do sparring,
sometimes step sparring and other times we do patterns. Less
often we do pad work. On the first Sunday of each month we
have a class where everyone practices for the spirit test. This
class is outdoors on the Downs and it is never cancelled
whatever the weather.
My Instructors
I think I have some of the best Taekwon-Do instructors there are.
They tell me what to work on, they help me and they are funny at
the same time. If you don't do well in a competition they say that
it's having a good attitude that counts.
My Schools
18 months into my Taekwon-Do training I moved to a new school
which made it harder to go to classes and tournaments. This is
because I have Saturday school and the days are long. I also
have to play in various teams for my school. All this stopped me
doing my Leadership Team. However, Ms Reeve and Mr Chance
asked me if I wanted to join the adult classes and I said yes so I
could do more training. I think I am lucky that Taekwon-Do
lessons started in my school. If they hadn’t I might not have
begun Taekwon-Do and I am very grateful for this because I
would not have had so much fun and achieved what I have in
Taekwon-Do.
Gradings
Gradings give you a sense that you are moving on and
progressing. When I first started I did the purple stripe and orange
stripe and I think that gave me confidence for the other belts.
People who don't know very much about Taekwon-Do but are
interested ask “What belt are you?” and I feel proud to tell them.
Better person
I think that Taekwon-Do has also made me a better person
because it teaches you about moral culture – the good way of
living. When I first started I was only 7 and I found it difficult to
20

DISCIPLINE IN MARTIAL ARTS
A number of people have been on to me to write an article about discipline in martial arts schools. This is a topic close
to my heart. Done correctly it allows children to grow physically, mentally and spiritually. Done badly it can leave
emotional scars and a feeling that all martial arts are bad, which will perpetuate into future generations of potential
students.
The etiquette we have in our classes is an important first step in instilling a disciplined attitude in our students. However,
this only works if we are the biggest etiquette role models in that class. I call ALL my students from 4 upwards ‘Sir’ or
‘Ma’am’. From their very first lesson I tell them why we do this and lead from the front.
I also explain the need for good discipline and role modelling to the parents of students. I encourage them all to stay
and watch the classes so they can buy-in to the process. If you are a parent and you don’t regularly watch your children
train you are missing out on an important element of the process. Over the years, my greatest successes as an
instructor have been with children whose parents invest time in watching the classes and then reinforcing the message
at home.
Here are a few tips for discipline in Little P.U.M.A. and junior classes.
JUNIORS
Firstly, there should never be anything that humiliates the child. It is very damaging to make a child stand in the middle
of a group of their peers and give them any punishment for any reason while all others watch.
Giving exercise such as press-ups as a punishment can set a message that ‘exercise = bad’.
In an environment where exercise plays such a large part in our classes, having children who associate exercise with
punishment can never be good. There are ways where you can associate it with ‘fun punishment’ (such as forfeits etc)
but this is different to discipline.
My view on the best course of action is this. Firstly you need to talk to the students, fully explaining the problem and the
behaviour you expect. Reassure them that it is only their behaviour you don’t like. I once sat for a whole lesson with one
of my students who was displaying some very disruptive behaviour. After chatting for a little while he looked crestfallen
and said ‘you must really hate me’. I explained that I actually really like him and really enjoyed having him in my class. I
told him the things he was doing that were not correct. Over the course of the next few weeks, I saw his behaviour get
better and better and he began to blossom. Unfortunately his parents never watched the class, and never got to see just
what he was capable of achieving.
If this doesn’t work, you need to set more realistic goals such as ‘next lesson I want you to do this’. Speak to parents to
see if this is recurring behaviour. Give some written homework i.e. ‘why is it important to listen’ etc.
LITTLE P.U.M.A.s
Little P.U.M.A.s also have very particular needs. At this very formative age, you can have some very positive influences,
and also some very negative ones. I believe any discipline you use with Little P.U.M.A.s should be very gentle (and a
little manipulative). Fun plays a large part. Seeing others rewarded for positive behaviour can sometimes have a great
influence on the rest of the class.
One of the mechanisms I use is to have a ‘concentration area’. I’m not convinced that a time out area sends the right
message. I use an area where children can go and practice their concentration before rejoining the class. I will sit with
them (or one of my adult leadership team members), and explain the need to concentrate hard and the correct expected
behaviour. I usually use this time to play an unexpected game, rewarding someone else’s excellent behaviour.
This use of language is very important. How you say and do things leaves lasting impressions on the children. On the
child protection course we do an exercise where genuine phrases from coaches of many different sports are considered
in isolation. Phrases like ‘that was rubbish’ can be so powerful (in either a good or bad way). Often as instructors and
helpers, it is so easy to react in an emotional or knee jerk way, however it is important to remember the lasting effect
this can have. Language (including body language) is very powerful and things can be taken in different ways depending
on the voice, the group or student you are aiming your comment at, and your intent.
Things to think about then.
If you want to improve your own skills in this area seek out an instructor with large junior classes and see what
they do.
If you are a parent, please try to be more involved in what your children are doing in our classes. You’ll very
quickly see the benefits.
About the author:
Louise Reeve trains under Master Ray Gayle (7 th Degree) at Yate Taekwon-Do. She is P.U.M.A.’s Child Protection
Officer and has trained extensively with the NSPCC. Louise conducts all of P.U.M.A.’s child protection training and
undertakes the CRB checking on all instructors, assistants and helpers. She runs her own Taekwon-Do school in
Henleaze, Bristol.
21

By Sue Raven
Children’s Fitness
Are our children getting enough exercise? This is a question
that is being asked more and more and with growing concern.
Numerous recent studies from the world’s leading health and
fitness experts show that children and young adults are more
inactive than ever before, a scary thought if you’re a parent!
So what can we put this down to? Watching TV, videos and
DVDs, surfing the net, playing computer games and chatting
on their mobile phone seem to be the main culprits and
occupy a lot of spare time. Whilst these may be fun, they
usually involve sitting still for long periods. In addition less
time is allowed for Physical Education at school, with some
children getting as little as 1 or 2 hours a week. Put this
sedentary lifestyle together with a poor diet and we are
creating a nation of obese children.
As parents we need to encourage our children to spend more
time each day getting active and less time on the sofa eating
junk food. Here are some of the benefits children can get from
regular exercise:
Have stronger muscles and bones.
Improve the health of their heart.
Have a leaner body because exercise helps control
body fat
Be less likely to become overweight.
Reduce stress levels
Possibly lower blood pressure and blood cholesterol
levels
Decrease the risk of developing type 2 diabetes
Active children increase their chance of becoming
healthy adults: children who enjoy exercise may
develop a lifelong, healthy habit of being physically
active.
In addition to these health benefits children who are physically
fit sleep better and are more able to handle the physical and
emotional challenges a typical day brings, whether that is
running to catch a bus, bending down to tie their shoe laces,
or studying for a test at school.
So how much physical activity should children be
getting each day?
For good health, children from the age of 2 need at least 60
minutes of moderate to vigorous physical activity most
days of the week but ideally, every day. This total can
include a variety of activities such as participating in sports,
dance, running, swimming or martial arts classes to name but
a few. The 60 minutes doesn’t need to be done in one go and
can be broken up into shorter chunks of 10-15 minutes at a
time and remember they can always do more if they want to!
Moderate activities are about as intense as a brisk walk, whilst
vigorous activities get your child’s heart pumping. These
include running, dancing and team sports like netball,
basketball and football.
Remember I am talking about the minimum requirements for
good health; some of our children may already be very active
attending 2 or 3 martial arts classes a week and taking part in
a variety of other activities which is great and should be
encouraged. In a later issue we shall also be looking at safe
and effective exercise levels for junior martial artists and other
ways to complement their training.
However, not every child enjoys physical exercise, particularly
team sports, and often shies away from them. If this is the
case, get them to try something different until they find
something they do enjoy. Remember the more fun they have
the more likelihood they have of sticking with it! There are
many other ways we can encourage our children to stay
active, such as walking to school, skateboarding, mountain
biking, rollerblading or playing football in the park with friends
to name just a few. These can be fun, cost nothing or very
little but will reap high rewards.
Whilst more parents are realising the value of a well-planned
exercise program and proper nutrition, with busy lifestyles
many of us have trouble incorporating fitness and nutrition into
our children's lives. Healthy eating goes hand-in-hand with
being active and it is important that we cut down on the
takeaways and junk food and instead find the time to give our
children a healthier balanced diet that includes more fruit and
vegetables and provides them with the energy they need for
activity. It is also important to ensure they drink plenty of
water.
So how can we encourage our children to be more
active?
Start by being a positive role model. If you’re practising
healthy habits it’s a lot easier to convince children to do the
same. Why not get the whole family out together for a bike
ride, try walking the children to school or down to the local
shops instead of taking the car? Go swimming at a weekend
or maybe get down to the park and take the ball for a kick
around. You could even try something more adventurous like
horse riding, ice skating or climbing together. You never know,
you might have fun and everyone will benefit from the
exercise and time together!
Encourage your children to take up something they really
enjoy, every child is unique. Look around your area and see
what is on offer. Most health clubs and leisure centres now
offer a wide range of activities and classes for the under 16s
including circuit and spinning classes (group cycling) and gym
workouts run by fully qualified staff. Let them experiment with
different activities until they find something that he or she
really loves doing. Be supportive and positive. Everyone likes
to be praised. Go and watch your child and give them
encouragement - you may even want to take part yourself!
22

Summary
Remember for good health, children from the age
of 2 need at least 60 minutes of moderate to
vigorous physical activity most days of the week but
ideally, every day. This can always be broken up
into smaller chunks of 10-15 minutes throughout
the day.
Encourage your children to participate in a variety
of sports or activities they enjoy and will stick at.
Limit the time spent watching the TV, surfing the
net and playing computer games.
Avoid junk food; instead eat a healthy balanced diet
with plenty of fruit and vegetables.
Drink plenty of water.
Above all let’s encourage our children to get active. Having
FUN and enjoying a healthy lifestyle is something that
everyone should love to do, young and old!
A video game and some junk food being held out of reach
yesterday
Sue Raven, Taekwon-Do 1 st Degree Black Belt has been training for 6 years but has been involved in the leisure industry for
over 18 years. She currently works at Plymouth YMCA as the Group Fitness Coordinator and also teaches a number of fitness
and aerobic classes as well as being an assessor on fitness courses. She is a fully qualified P.U.M.A. instructor, runs her own
Little P.U.M.A.s School in Exeter and is a Registered Exercise Professional.
23

Footwork needs to be an integral part of a fighter’s armoury; it’s often either overlooked or even worse in some cases, forgotten about!
I’ve seen some beautiful things in my time and beauty is indeed in the eye of the beholder but I have to say one of the most beautiful
things I’ve seen recently was Joe Calzaghe fighting with Jeff ‘left hook’ Lacy. You might say that boxing is a horrible brutal sport. Well
maybe it is but that night Calzaghe was the most beautiful thing I’d ever seen in a boxing ring. In case you’re wondering whether I’ve
lost the plot, I’m talking about his amazing boxing skills particularly his footwork. Lacy was supposed to knock him out with his
fantastic power and aggression. The guy didn’t stand a chance because Calzaghe was too illusive, quick and smart for him.
In short, without good footwork you’ll never get to your opponent but they will always get to you. If you can’t hit them but they’re
always tagging you then you’re going to lose.
Let’s start with the basics. The stance we’re going to be using a traditional boxing stance which is about a shoulder width wide (from
toe to toe), with a similar length.
Again from toe to toe. Most pro boxers lift their back heel slightly off the ground. In fact Herol ‘Bomber’ Graham, one of Britain’s best
boxers, taught us this technique at past P.U.M.A. days.
The weight is approximately 60% lead leg and 40% back. You’ll find when your feet are placed in this stance your body will be slightly
turned, which is okay. Sideways on is not okay, at least not when you’re going to throw strong punches. The legs should be slightly
bent. The reason for all of the above is balance - without it you can’t punch and you can’t withstand a strong punch from your
opponent.
Whenever you move in the class or the ring, regardless of whether you’re going forward back left or right, you should only move one
foot at a time. The term used for this movement is step and drag.
Pivoting footwork can cause your opponent to become frustrated, giving you the vital edge. Going back again to the classic Calzaghe
versus Lacy fight, Joe Calzaghe adopted the pivot turn on numerous occasions, making his opponent look like a complete novice.
A pivot means you turn on the front foot. Orthodox boxers will
turn clockwise, southpaws will turn anti-clockwise. Pivots can be
made the opposite way but aren’t generally favoured. You can
pivot from any angle up to approximately 90 degress in order to
stay well balanced.
Starting position
To the left...
...and to the right.
24

Forward, step 1. Forward, step 2.
Backward, step 1. Backward, step 2.
Backward, ...right?... step 3.
Sideways, step 1
Sideways, step 2.
Sideways, step 3.
Clockwise...
Anticlockwise...
As with most things, try practising your footwork slowly first before you even start punching or blocking, gradually increase your
speed and mobility until it becomes second nature. Good luck and see you again soon,
Malcolm Jones, malcolmjones@puma-uk.com
25

Various Types Of Motion
If you are 8 th kup or above, you will already know that Taekwondo
has several different types of ‘motions.’ They are introduced
gradually throughout the colour belt pattern syllabus and the first
example appears in pattern Dan-Gun. This article will attempt to
define these different types of movement. As with any art-form,
there is sometimes room for interpretation; personally I think this
is a good thing – it allows all students of Taekwon-do to question
the approach. Without questioning your surroundings, you
cannot hope to grow beyond them.
Normal motion
It seems nonsense to start defining other types of motion without
first defining the ‘normal’ one. Basically, normal motion applies to
the vast majority of Taekwon-do techniques. It uses normal
rhythm, normal breathing and normal timing.
Slow Motion (noo-rin dongjak)
Movement is performed slowly with slow breathing. This is used
to emphasise an important movement and to check balance,
control, breathing and strength, i.e. strong leg muscles are needed
in order to control the transfer of weight into the stance.
Precisely how slowly a movement is performed is not written in
stone, however if you try to count “one thousand, two thousand,
three thousand, four thousand” in your head whilst performing
the movement this should give you good timing. Remember to
breathe on slow movements; they are still techniques and all
techniques require breath. Breath control amounts for almost
one 5 th of the marks available in tournament patterns, so if you
do not breathe on slow movements you may lose the round!
Make the breath audible, (just like on normal movements) but
controlled. Also, try to time the hands and feet together as you
would normally. This is difficult but shows good control when you
can perfect it.
Fast Motion (baren dongjak)
Fast movements usually occur in twos. Think of fast motion as
being urgent and aggressive with normal breathing. Fast motion
is nearly always used with attacks, most commonly two punches;
‘Short-cut’ your sine wave and spring straight from the first
movement into the next. The techniques usually have separate
sine waves (though sometimes a body shift is used instead) and
both techniques have their own sharp breath.
In some instances, fast motion is described in the performance
of two kicks. Examples are in pattern Hwa-Rang, movements 18
& 19 (high turning kicks) and in pattern Choong Moo,
movements 14 & 15 (high turning kick and middle back piercing
kick). When performing these movements, do not rush them just
because they are in ‘fast motion.’ They may indeed be executed
faster than two normal speed hand techniques, simply because
kicks can generally be performed more quickly anyway, but don’t
let the idea of ‘fast motion’ throw your nice technique out of the
window!
Continuous Motion (chari-chari dongjak)
The way that continuous motion is performed has been updated
in recent times, so please pay particular attention to this section.
Continuous motion describes two or more techniques that are
performed each with their own sine wave but with one
continuous breath throughout. This breath must be
accentuated on the actual techniques themselves, and be
quieter/softer in between the impact of the two techniques. Both
techniques are fully completed (as with all normal movements)
but you should allow your body to flow from one technique to the
other. Continuous movements always start with a block.
Connecting Motion (ee-o-jin dongjak)
This is when two movements share both one sine wave and one
breath. The first technique occurs on the highest point of your
sine wave and the second technique ends of the “down” phase
at the end. Generally the first technique is some kind of ‘soft’
block (hooking block or scooping block). This softness means
that there is no dramatic impact on these blocks. The breath
control mirrors this, by starting gently and building to an
emphatic exhale on the second technique, which is usually an
attack. Note that the ‘softness’ of the first block doesn’t mean do
it slow motion.
In the case of connecting motion, think of the first technique (a
block) setting up for second technique which is a counter-attack
to the initial attack against you.
Consecutive Kicks (yonsok chagi)
A consecutive kick is when two or more kicks are executed from
the same leg without that leg touching the floor in between.
No. sine waves No. breaths Other details
Normal Motion 1 1 n/a
Slow Motion
n/a
1 controlled breath for the duration of the
movement
Hands, feet, eyes and breath end together
Fast Motion 2 2 Performed with a sense of urgency
Continuous Motion 2
Connecting Motion 1
1 continuous breath, emphasised on the
impact of the techniques and softer in
between them
1, which is soft for the first movement and
becomes more explosive for the second
Complete each movement but flow from one
to the next
n/a
Quick Reference: this chart should be used to quickly reference the type of motion needed.
26

Patterns Details
This chart describes the different motions in all patterns up to 1 st degree. I have included the movement number according to the
encyclopaedia and a brief description of the movement for quick reference.
Chon-Ji
Slow Motion Fast Motion Continuous Motion Connecting Motion Consecutive Kick
Dan-Gun
13 & 14:
low block, rising block
Do-San
15 & 16, 19 & 20:
observe-reverse
punches
Won-Hyo
Yul-Gok
2 & 3, 5 & 6, 9 & 10,
13 & 14:
obverse-reverse
punches
16 & 17, 19 & 20:
hooking block, punch
Joong-Gun
Toi-Gye
27 & 29:
palm pressing blocks
30:
angle punch
3 & 6:
side-backfist strike
12:
twin elbow thrust
7 & 8:
x-fist pressing block,
twin vertical punch
Hwa-Rang
Choong-Moo
18 & 19:
turning kicks
14 & 15:
turning kick, back
piercing kick
Kwang-Gye
2 & 3:
upset punches
10 & 11:
upward palm blocks
21 & 22:
palm pressing blocks
26 & 30:
finger tip thrusts
13 & 14, 17 & 18:
pressing kick, side
piercing kick
Po-Eun
6-12, 24 - 30:
punches, elbows and
blocks (Note an
exception: continuous
movements with fast
breath control)
Gae-Baek
3 & 4:
observe-reverse
punches
22 & 23:
turning kick, flying side
kick
5 & 6:
rising block, low block
9 & 10, 29 & 30:
scooping block, punch
37 & 38:
low guarding blocks
Until next time, Taekwon!
Are there any aspects of Taekwon-Do that you would like me to investigate and divulge? If so, feel free to contact me
at tkd@cardiffmartialarts.com . I look forward to your suggestions.
Kevin McCabe, 4th degree black belt, has trained in Taekwon-Do for over 15 years. He is a member of the P.U.M.A.
management team as Technical Assistant. He aids senior instructors with training duties at P.U.M.A. camps and other events
and also teaches technical and pattern seminars. He trains under Master Ray Gayle and teaches his own schools in Cardiff
East and Cardiff Central.
27

By Claire King and Ollie King
Hello. Well, we are back again with the second Bo form - sorry it’s taken so long. If you are familiar with the form you will be
aware that there are twirling movements on some of the moves which aren’t compulsory but do make the form flow a lot better.
Hopefully you can use this as an aid to help you remember the form but we are quite happy to come and teach your schools if
you want.
1. Start in ready position
(choon bee)
2. Turn to the left into a front
stance and execute a low
block.
2. This shows transition
movement after performing
low block, ready to perform
high block.
2. Perform a high block, still in
same stance as before (low
block high block one step).
3. Now stepping through into
front stance with a high strike.
4. Front leg steps all the way
to the rear performing a low
block.
4. Pulling bo back ready for
high block.
4. Execute a high block.
28

5. Step through into front
stance, performing a high
strike.
6. Coming down the middle
performing a low block.
6. Then high block (in same
stance).
7. Stepping through into front
stance striking down on top of
the head, taking the front of
the bo across the body.
7. Taking bo out to the left and
stepping through with your left
leg behind your right
performing a spin.
7. Finish previous move with
high block.
8. Stepping through into front
stance with a lunging spear
attack. Ki-hap on this move.
9. Step across with the left leg
behind the right leg to the right
and perform low block.
9. Refer to transition
movement and perform high
block.
10. Stepping through into front
stance, perform high strike.
11. Stepping back through 180
degrees to left, perform low
block.
11. Same transition movement
and execute a high block.
29

12. Stepping through, front
stance high strike.
13. Coming back down,
middle perform low block.
13. Then high block. 14. Stepping through into
horse stance performing a
mid-section strike which ends
45 degrees off the centre line.
15. Turning to the rear perform
a high block.
16. Stepping forward, perform
a lunging spear.
17. Turning all the way round
to right, perform a low block.
17. As before, execute high
block.
18. Stepping through high
strike.
19. Turning to the rear again
and do a low block.
19. Same as before, high
block.
20. Stepping through and
perform a high strike (with
ki-hap).
30

A Oil it.
A Because he didn’t peel well.
A A Cow with no lips.
A A stick.
Q What illness do martial artists catch?
A Kung Flu
Got some jokes? Email them to us at
and maybe see your name
in print!
What a bother... P.U.M.A. Squad member Stacey Weatherer is
dressing up to attend the world famous roller disco in some
northern town. She wants to wear her best pair of socks for the
evening but one of them is missing! If you can’t find it for her at
the back of her neon pink wardrobe she’ll have to wear odd
socks and that would look ridiculous!
L O T G H M T P V F A
H K I P A E G L U E B
A O O R A G N A K E O
R A R K J T F T A R R
G L N I M R I Y D R I
N A F B S U E P G E G
O D K C A B T U O I I
L A Y E N D Y S O R N
E H J W M C O L P R E
E L I D O C O R C A E
G G N A R E M O O B L
31