Untitled - Professional Unification of Martial Arts

Daniel Lammin
4th degree Taekwon-Do
Editor
Richard Potter
3rd degree Taekwon-Do
Assistant Editor
Welcome to issue 17 of Planet P.U.M.A. which starts with a couple of apologies. It appears that some gremlins got into the system last
time out and as a result there were a couple of errors on the printed black belt grading results. The photo labelled Sophie Wadsley was
in fact Best Coloured Belt Female, Alice Wood and in the list of awards it should have been Mr Brett Dowling listed as the Best Black
Belt and not Mr Craig Spreadbury, who himself won the best Black Belt Spirit Test award. Apologies to all those concerned. Rest assured
we’ve hunted down the gremlins involved and set Master Ogborne on them so they shouldn’t cause us any further problems in the future.
Back to the present now and as usual you will find all of your regular favourites including the Taekwon-Do Technical column where Miss
Jenny Francis explains how to put that finishing touch to movements. In the Kickboxing column Mr David Harper looks at the importance
of good footwork, an oft-overlooked area of training. Our younger readers (and Master Black) will be pleased to know that the children’s
page has grown and is now a whopping 2 pages. Not only do you have the usual selection of puzzles and jokes but also a dot-to-dot
of Master Little P.U.M.A. who appears to be off on his summer holidays.
Away from our regular columns we also have an interview with the legend that is Mr Norman Luker. At 73 Mr Luker became the oldest
member of P.U.M.A. to date to earn their black belt last October and in addition deservedly received the Heart and Soul Award. Turn
to page 4 to find out all about this truly inspirational student who at 73 still competes at tournaments and will hopefully be making a
return to summer camp this year, having been sorely missed the over the years. In the Health and Fitness column Miss Kirsty Oliver
looks at the kind of preparation required to ensure that you get the most out of summer camp. If you haven’t sent your forms in yet then
what are you waiting for, come and join us for the training highlight of the year in sunny Croyde Bay!
Ever wondered exactly what squad training is all about? Well wonder no more. As the squad prepares to head off to Puerto Rico for the
ICTF Intercontinental Championships we have an article explaining exactly what squad training is all about.
We also have a number of other pieces including a further update on continuing work in Ghana from Ceri Cockram as well as a report
on Mr Jason Mortimore’s trip to Europe’s poorest country, Moldova. Back home Master Gayle reminisces about the good old days and
how martial arts training has changed since he first started.
That’s enough from us. Hopefully we’ll see you all at summer camp. Well, not all of you, obviously. That would be silly.

What's Inside
Editorial 2
Perhaps if you ignore them they’ll go away.
Interview: Norman Luker 4
Everyone’s favourite senior citizen explains what makes him tick.
Random Stuff 7
(Insert facile Schrödinger’s cat joke here)
A Beginner’s Guide To Squad Training 8
The P.U.M.A. squad’s past, present and future, and where you fit in.
Grading Essay 11
”Should Taekwon-Do be in the Olympics?” - the winning junior essay from the October black
belt grading.
Mission: Moldova 12
Jason Mortimer travels to Eastern Europe.
Act Of Kindness... 14
News from Ghana.
The Good Old Days 16
Master Gayle thinks you’ve never had it so good.
Why Do you Train? 17
Philip Whitlock undertakes some pondering.
Health And Fitness 18
Getting ready for summer camp.
Kickboxing 21
Move those feet.
Taekwon-Do 24
The final touch - making everything perfect.
Children’s Corner 26
The usual nonsense, plus colouring competition.
The Team
Editor Mr Daniel Lammin
Assistant Editor Mr Richard Potter
Contributors Mr Ian Bedborough, Mr Norman Luker, Mr Ashley Mitchell, Ms Rachel Cooke, Mr Leigh Haworth,
Mr Dik Chance, Mr Daniel Lammin, Mr Philip Whitlock, Mr Jason Mortimer, Ms Ceri Cockram,
Master Ray Gayle, Mr Earl Jesse, Ms Kirsty Oliver, Ms Jenny Francis, Mrs Jo Walker, Mr Richard
Potter, Mrs Susan OKerwin
Planet P.U.M.A. is published quarterly. For letters or article proposals, please contact the editorial team at the email address above.
To locate your local club or for further information about P.U.M.A. please visit the official website at www.puma-uk.com or call the
P.U.M.A. hotline on 0845 600 1967.
This magazine is copyright 2009 The Professional Unification of Martial Arts Ltd. All individual articles are the copyright of their
respective authors. Opinions expressed are those of their authors and do not necessarily reflect those of P.U.M.A.. Unauthorised
reproduction is prohibited.

Norman Luker
The infamous Norman Luker, veteran of a great
many training camps and much else besides,
finally took his black belt grading last autumn and
to nobody’s surprise passed with flying colours.
Ian Bedborough interviewed this somewhat atypical student.
I am sure there are not many people in P.U.M.A. who are not
aware of you, but for those who aren’t - who are you, and
why did you start Taekwon-Do?
Well, My name is Norman Luker. I am 73 years old and I started
training in the year 2000 when I retired at 65 years old. I only
started to keep my fitness levels up and keep my brain active
really but well, there’s only so long you can do Sajo Jirugi before
wondering what’s next. So I took my first grading in the February
of 2001 and haven’t looked back since.
Fantastic. You are responsible for a famous name in our
organisation, how many Lukers train now?
Well, there are my two sons, Steven and Andrew, my daughterin-law
Della, and my grandsons, Darren, Martin, Connor and
Scott, making a total of eight.
Right, you are one of the more familiar faces in P.U.M.A.,
but tell us about your journey that brought you to Taekwon-
Do
It all started on 30 th May 1935. One of my earliest memories
was when the Second World War started in 1939. I was too
young to be evacuated so I stayed with my mum and dad. I
remember living near Battersea Power Station and walking
home from my grandparents’ house with my parents when the
air raid sirens sounded - we were only half way home so my dad
pushed me to the ground and covered me and my mum with his
own body. The bombs fell two streets away. That was one of the
scariest things I have experienced and I still remember it as if it
were yesterday. After that, my mum and I moved to my Aunt’s
house in Guildford, Surrey leaving my dad to look after the
house. Some of the residents called us cowards for leaving our
home, but one afternoon some bombers got lost and the air raid
sirens sounded. There was panic everywhere but all the
Londoners took it in their stride. They learned what we had been
through and never called us names after that.
We moved to Wimbledon after that and in May of 1952, aged
17, I joined the Auxiliary Air Force. I was there for three years
until one of the pilots offered to take me up for a joy flight and
we got shot at!
I started out work as a silver smith, but was so ham fisted I was
quickly moved on to engineering instead. I was good at that, and
that’s where I met my future wife, Betty. I worked in Olympia and
once helped build a long sweeping steel spiral staircase that the
Queen was to walk up. It was a bit of a rush job because as she
was at the bottom, I was still finishing it at the top! Luckily I just
finished and hid behind a box while she made her way smoothly
to the top and carried on her tour. Those same stairs were also
used as part of the staging for The Beatles’ stage show.
4
Cool! Any other claims to fame?
When I was about twenty-two I worked for the BBC building the
rows of seating for one of their shows. Bruce Forsythe was the
host. He came in to the studio where we were working and
asked if it was okay to practice on the piano while we worked.
Of course it was okay, and off he went with an upbeat number
while I hammered in time.
All of a sudden he stopped playing, and asked
“Who is that git with the hammer?”.
Forest, spectators, bikes, mud, and that must be a young
Steve under the helmet.

Norman and other half Betty.
“Err, me!” I admitted.
“Well” he said with a grin, “do me a favour and shut the f*** up!”.
So, you’ve hidden from the Queen, and been told off by
Brucie, what else?
You know the Jubilee Line on the London Underground? My
company got the contract to make the stations along that route
look nice and I made some of the fancy ironwork in and around
the entrances and doorways. We moved between stations using
the Post Office’s own underground tunnels.
I have played football inside Olympia! While waiting for some
equipment to arrive there were about 50 British and 50 Czech
engineers killing time when someone found a football. That was
a fantastic relationship builder.
While working for a company called Neal and Spencer I
designed The Libratex – the largest industrial washing machine
at the time. It could wash 750 pounds of clothing at once * .
I was also one of the designers of the first drinks vending
machine – you know, the type where you press the button for
strong, weak, sugar, etc.
Oh, and I did hospital radio too.
Cool, did you invent the wheel as well?
Oi, I’m not that old!
Sorry, couldn’t resist. Anyway, on to the sports. What did
you get up to in your spare time?
Okay, here goes in rough chronological order:
Age Sport Achievements
16-19 Running 1st place in the 1 mile crosscountry.
16 Cycle speedway Didn’t break anything!
17-20s Push bike racing Busted my teeth when I fell off
and hit a roundabout.
Motorbike trials racing
Go-kart racing
23-24 Spear fishing Became chairman of the Home
Counties Aqua Club.
SCUBA diving Instructor.
* Just about right for the end of Summer Camp – IB
5
I also qualified as an instructor in sailing, canoeing, trampolining
and diving.
I was leader of a youth club for ten years, then I got into
motorbike racing, which is where I spent most of my time, along
with Steven, my eldest. Mainly off-road sidecar racing. We had
loads of trophies and medals over the years, too many to
remember.
When I retired I took up Taekwon-Do and here we are!
You were ill recently - what happened and how are you
now?
I had a TIA (Transient Ischaemic Attack) or mini-stroke in early
2007 which I didn’t realize about until I went to the doctors. That
put me out for a few weeks.
Then, in November 2007 just when I thought I was okay I had a
fall during a class – I was holding two button pads and was
moving back while my partner punched. I tripped over my own
feet, fell back and hit my head on to the stone floor. I fractured
my skull, and put myself in intensive care for a few days with
blinding headaches.
Word must have got around fast because it was amazing to
receive so many cards and visitors from all over the country.
What are your thoughts on competition?
I do enjoy competing myself but am only allowed to do patterns
because I am banned from sparring, more for the other
competitor’s safety than my own I think – you see, when an 18
year old cadet is standing there about to spar a 70+ guy, they
don’t expect him to come out fighting and it takes them by
surprise. I only got hurt once though. I’m just giving them all a
chance really [Laughs].
I got chatting to a big doorman at the World Championships,
and he thought it was brilliant that these two guys, a Russian
and an American who had just been knocking each other
around the ring, had hugged and walked off like good mates at
the end of the match.
That reminds me of my last fight as a competitor. It was against
a lad from the Totnes school, about nineteen years old he was.
We both drew the main fight, and then went to three more thirty
second rounds. Before the last round he stopped and through
Accepting a new clobbering utensil from
Master Ogborne at the awards evening.

the sweat and laughing, said to me – ‘Why don’t you just flippin’
give up!’ I said ‘Why don’t you!’ I lost two and a draw to my one
and draw.
I want to get back in the ring though, since the veterans’ division
was created it means they will only be thirty years my junior,
which makes us even.
Even?!
We haven’t seen you at Summer Camp lately and to be
honest, miss seeing a blurred streak of silver hair speed
past us on the hill out of Cherry Tree Farm en-route to the
beach in the mornings. Are you coming this year?
Haha, I enjoy hill running [We will have to nickname him
SuperGrandad at this rate! - IB] but I have had to give it a miss
for the past couple of years due to my illnesses, and the World
Championships the year before but yes, I love summer camp
and am hoping to go this year – it is going to be a great one and
I think everyone should do a camp at least once, it is a great
way to meet new friends and live the tenets for a week.
At the presentation evening you mentioned you would like
to start an over 70s class. Was that idea for real?
Yes, of course! Don’t forget, the 70 and 80 year olds you see
around you have all been there and done that in the past, just
like you are all doing now. I am sure that given the chance they
would love to take it up again, and realize that martial arts is for
everyone, of all ages but are put off when they walk in to a class
and see all these students, 50 years their junior, doing the splits
and sprinting around. The difference with me is just that I had
the nerve to set foot in to the dojang. Okay, I was kind of
pushed and dragged by my family but you get the idea.
What’s next in your Taekwon-Do journey?
Well, since my TIA I don’t take anything for granted, nor do I
plan too far ahead, but I would like to get my Assistant
Instructor’s qualification, remember the three first degree
patterns, and maybe go for my second degree.
I don’t care if it is Halloween. Grow up.
6
Row-row-rowing his boat gently down
the stream.
I also enjoy promoting my school Torbay South, run by my son
Steven. I was having a check up recently and when I shook the
hand of the neurosurgeon I accidentally used the Taekwon-Do
handshake. We got chatting about it and I think he is going to
come along! It is funny where you find new students.
Anything else you would like to add?
P.U.M.A. is so much more than a martial art – it is a family, and
I really think that if everyone in the world did Taekwon-Do we
would be in a far more peaceful place.
I really think P.U.M.A. has got it spot on – in my other
organisation there was no togetherness or respect like P.U.M.A..
It s a great family and I couldn’t see myself being accepted in
the same way in another style or organisation, and I hope
people find my thoughts interesting. I still don’t know why
anyone would want to read about me though!
Not many people get the opportunity to meet their heroes,
inspirations or role models. I have had the honour of not
only meeting and interviewing one of mine, but also to call
him a friend.
I hope you will join me in wishing Norman well in whatever
his future holds within P.U.M.A.

So what of 2009’s Red Nose Day charity
event? Surely somebody amongst our
myriad members must have done
something? Oh yes, they did...
The Dartmouth juniors and Little P.U.M.A.s
turned up for their lesson in pyjamas, as did the
instructors.
Master Gayle opted for incongruity at that day’s
Ivybridge grading, netting £90.
Rachel Cooke bullied the class she teaches
under Chris Walker in Whiteley, Southampton,
into a sponsored sparathon. The crew dressed
up in red clothes (if they had some) and sparred
for a whole hour, raising a total of over £400.
Hanham & Downend Taekwon-Do held a week
of pyjama parties and cake sales and raised
£307.66.
Congrats:
Top cheers go out the men and ladies of the perennially hyperactive Star
Kickboxing, who entered a team of six fighters into the Battle Of Kent bash
on March 8th and came away with a respectable four wins. Nicely done folks.
Leigh Haworth
(instructor)
Leanne Taylor
7
The South Devon schools felt a mass sparring
session with silly clothes was too daft, so they
did it anyway.
(junior student)
Edward Smith
Lorraine Tiller
Curtis Thompson
Michelle Tidman
Paul Haworth
(instructor)
Remember, if your school has impressed
recently then write in and tell us about it -
and don’t forget the photos, we can’t do
everything for you...

A beginner’s guide to squad training
Ever thought about attending squad training but haven’t been sure what to expect? Assistant coach Mr
Daniel Lammin reveals all, including how squad training can benefit you in more ways than you think...
The history
As I’m sure that most of you are aware, P.U.M.A. squad
training sessions have been running ever since the
organisation was founded on the 1 st of September 2000 but
what’s it all about? This may sound a strange question but
there is far more to squad training than teaching people
how to spar and similarly there is far more to our squad
members than just being fighters. The squad have played
a big part in helping establish P.U.M.A. both nationally and
internationally.
As a newly formed organisation one thing that takes time
to build is a profile and building a strong squad was a quick
way of helping to get P.U.M.A. known both in the UK and
internationally. Obviously P.U.M.A. had many senior grades
as well as a number of experienced competitors but as an
organisation we were the new kids on the block. After
training for many months I still remember the day when
Master Ogborne sat us all down at the end of one squad
training session and said that we would be sending a team
to compete at Clash of the Titans, one of the biggest martial
arts events in the UK. For years I had heard stories about
Clash of the Titans and had seen videos of Master Gayle
and Master Ogborne competing at early Clash events.
P.U.M.A. won Clash of the Titans for three years in a row
which helped ensure that as an organisation we were known
not just in Taekwon-Do circles but throughout the UK martial
arts scene.
8
As well as competing at Clash P.U.M.A. regularly sent teams
to tournaments hosted by other Taekwon-Do and martial
arts groups including Bytomic, Family Martial Arts and
various UKITF groups as well as inviting their competitors
to some of our tournaments. This not only served to help
further build P.U.M.A.’s reputation as a major force in UK
Martial Arts but also established us as an open, friendly and
forward thinking group.
In 2004 Master Ogborne became the team manager and
Mr Bradshaw took over as P.U.M.A. head coach. After
building a good name at a national level it was time to set
our sights higher and that’s just what we did at a number of
ITF European and world championships. Master Ogborne
was not only now the P.U.M.A. team manager but by this
time he was also the UKITF head coach. Together Master
Ogborne and Mr Bradshaw helped take Team UK and
P.U.M.A. to the top of the world. After just six years in the
ITF P.U.M.A. students formed a large part of the team that
headed to Australia in 2006 and came back overall world
champions for the first time in ITF history, an unbelievable
achievement.
The present and the future
Since 2005 Mr Bradshaw has been assisted by Mr Lammin
and together they have looked at the best ways in which to
continue to develop the squad going forward. Due to the
growing numbers attending squad training Miss Jenny
Francis has started working as patterns coach and Ms
Wendy McColl has recently been recruited to the coaching
team. Over the next year Mr David Pixton and Mr Chris
Woolcock will also start training as coaches, so the future
looks very bright.

The Sessions
Since the beginning of this year squad training sessions
have been increased to three hours to enable more time to
be devoted to patterns training. As an ITF Taekwon-Do
group we are looking to develop all round competitors
wherever possible and as such anyone hoping to be
selected for the squad needs to work equally hard on both
patterns and sparring. It’s common sense that someone
who has the chance of medalling in two events is a
preferable to someone who specialises in only one event.
Each squad training session includes the following
(approximate timings in brackets):
ü Warm up / physical (30 minutes)
ü Sparring pad drills (40 minutes)
ü Sparring (40 minutes)
ü Patterns (60 minutes)
Obviously each session varies and in the run up to
tournaments and international events they are tailored
specifically towards preparing for these events.
Warm up / physical
Squad training is obviously physical in its nature but the
idea of this section is to warm people up properly so that
the can get the most out of the rest of the session rather
than to get students fit. In order to compete at a high level
in sparring or patterns it is important for competitors to be
fit but the bulk of a students fitness work will need to be
done outside of squad training as 30 minutes every few
weeks isn’t nearly enough. Students are welcome to ask
any of the coaching staff for ideas to improve their fitness
and of course the articles in Planet P.U.M.A.’s Health and
Fitness column are a valuable resource.
9
Sparring pad drills
In my opinion this section of the training is probably the most
important in as much as it gives students a chance to learn
about sparring tactics using repetitive drills in a safe
environment. This type of training gives students the chance
to benefit from the knowledge and experience of the coaches
and try out different combinations / styles of sparring without
the fear of getting tagged by a partner hopefully building their
confidence to try new things. Some examples of the types
of types of drills covered are listed below:
ü Attacking Combinations
ü Defensive Combinations
ü Hand Combinations
ü Foot Combinations
ü Mixed Combinations
ü Footwork
ü Guarding and Evasion
Obviously most of the drills that we use don’t just fall into
one of the above categories, with most in fact falling into 2
or 3. Generally the combinations that we teach are pretty
simple meaning that they can be used by the vast majority
of students but as with everything they can be simplified or
made more advanced to ensure everyone benefits.
Sparring
Pretty self explanatory this one. This section gives students
the chance to try out things that they have learnt during the
pad work and drills section of the session with real partners.
As with anything in life, not everything works for everyone
and certainly not straight away, but it is noticeable how
quickly people develop when they regularly practice the
techniques that they have been taught.
Another massive benefit of attending squad training is it
gives students the chance to spar with a far greater variety
of people. When you spar at your own school you generally
know all of the other students and how they spar which
means that you stay in your comfort zone. With between 60
and 90 people regularly attending squad training sessions
it gives students the chance to spar a far wider variety of
people with different strengths/weaknesses and hence get
out of their comfort zones. This experience is invaluable for
anyone looking at competing as it gets them used to dealing
with the unknown and hence helps to make tournaments
an altogether less daunting experience.

Patterns
As a competitor I am known first and foremost as a sparrer
and whilst I would consider this my strongest event I have
always worked hard on my patterns (and destruction) and
enjoy competing in these disciplines as well. One of my
highlights as a coach was watching Japanese team patterns
at the 2007 World Championships. Technically they were
excellent as individuals but the timing and synchronisation
of their team pattern was truly exceptional and a joy to watch.
As stated earlier students who compete successfully in more
than one event are just what any squad needs and this is
part of the reason why we now devote far more time to
patterns. The idea of the patterns training is not that we
teach people their patterns (as we all have our own
instructors to do that) but to help students with how to
perform them in such a way as to maximise their chances
of success at tournaments. Unsurprisingly, this also tends
to help people with performing at gradings. This point is
illustrated by the amount of students who regularly attend
squad training receiving credit and distinction passes at both
coloured belt and black belt gradings.
Is squad training for me?
Speaking to students, and even some instructors, it’s clear
that there is a bit of confusion over this. Squad training
sessions are open to all P.U.M.A. Taekwon-Do,
Kickboxing and Tang Soo-Do students, whatever their
age or grade. Obviously those wishing to attend need a full
set of sparring equipment as well as a small focus pad for
pad drills. It’s also worth noting that squad training is not
only for those whose aim is to get into the team. This is
obviously one reason why people attend squad training but
many people attend for various other reasons such as to
help with their fitness, generally improve their sparring and
patterns or even just because they enjoy it. If you’ve never
been to a squad training session then why not give it a go?
You never know what you might get from it and where it
might lead.
10
Does squad training guarantee success?
Yes and no… even if you attend every squad training
session for 20 years it doesn’t mean you will become a world
champion, very few ever do. However, if you look at the vast
majority of the most successful competitors within P.U.M.A.
they regularly attend squad training. Coincidence? I think
not. The idea of squad training is that it helps students
maximise their potential and the successes of P.U.M.A.
squad members both nationally and internationally backs
this up. If you don’t believe us then why not try it for yourself
and draw your own conclusions.
And finally…
…a big thank you to everyone who has attended squad
training over the years and an even bigger thank you to all
those P.U.M.A. members and instructors who have helped
support the squad and it’s members. The time, effort and
commitment shown by those who represent our organisation
as part of the squad should not be underestimated but
without the support shown by friends, instructors, parents
and partners it wouldn’t mean much at all. With all of your
continued support we hope and believe that the squad and
P.U.M.A. as a whole will continue to go from strength to
strength.
Anyone wishing for further information about squad
training can visit the squad training page on the P.U.M.A.
web site. Alternatively please feel free to email Mr
Bradshaw at BShawTKD@aol.com or Mr Lammin at
danny.tkd4@yahoo.co.uk. We hope to see you soon.

The winner of the best junior grading essay award last autumn was
Ashley Mitchell. Here’s that essay...
I started Taekwon-Do at the age of six so I could learn to defend myself in the world where
bullying and violence is becoming a issue. After a few years of Taekwon-Do I became more
confident and determined and it has made me calmer than before because now I feel more
understanding about people around me.
I personally think that Taekwon-Do is more a way of life than just a sport. In the last seven
years I have learnt about the events and the normal people that developed into people that we
look up to and admire. The events, the people’s stories and lives that are told through the
patterns that we learn in Taekwon-Do.
As General Choi Hong Hi said when interviewed “I did not create Taekwon-Do for the Olympics”.
It was created for the mind body and spirit to keep yourself fit and your mind alert. I think it has
helped me in my education as I am more able to focus when I find things difficult. I’ve also
found that it helped me in everyday life. Last year I went through a difficult time when I thought
about taking a break from Taekwon-do. My instructor encouraged me to continue and I have
now managed to deal with my fears.
I help my mum who works with people that have learning difficulties to achieve small goals,
which are amazing goals for them. In the holidays I go out with my mum and Alex who is 21
and has severe learning difficulties. Alex is scared of crowds and can’t cope with busy and
noisy places. Slowly we have taken him to café and places that are not too busy and have built
up his confidence and his trust in us by us supporting and encouraging him. We have enabled
him to go into busy places such as a café and eat his lunch. Alex is achieving big steps all the
time that may not be recognized in the Olympics but are worth the gold to him and his family.
I have also worked with Daniel, who is 24 and likes being out and walking but was not confident
walking unaided, by being his friend and going out on the moors and playing football and games
with him. He has became more confident and is now confident walking alone.
Sport is not about any of this. It is about the person taking part in their chosen sport. I feel
Taekwon-Do was much more than this and is about things that would not be recognized in the
Olympics and is not showing their true Taekwon-Do if just showing the fighting side.
As a member of P.U.M.A. I am part of the leadership team and enjoy helping the Little P.U.M.A.s
and juniors.
Now I am hoping to grade for my black belt and that I will be successful on the day. And I shall
keep supporting P.U.M.A. and my schools and it will make me stronger in the future and help
me to achieve my ambitions.
The above essay was reproduced by kind permission of Mr Mitchell.
Grading essays are treated as confidential by the grading committee. They
will never be published or even provided to the magazine editorial team
without the express permission of the author.
11

MISSION: MOLDOVA
Moldova stole the title of Europe’s poorest country from Albania a few years ago. Mr Jason Mortimer has been involved with a
charity that provides aid for the people of Moldova in the form of clothing, medicine, sponsorship, and money to build soup
kitchens, shelter for street children and homes for families. Last summer he visited a local children’s summer camp, a yearly
event which gives underprivileged children who would otherwise be working in the fields, begging on the streets or helping
their families survive in other ways, a week break from their harsh world.
My flight to Chisinau left at a reasonable time in the morning,
although it did involve an eight hour stop over in Budapest. Emm
(my wife) and Theo (my son) came with me to the airport to see me
off, and after a few hugs and kisses I went through to the departures
lounge. Once through I checked the departures board and saw that
I had time for a cup of tea and a rest. When I checked again about
five minutes later the board said that the gate was about to close! I
picked up my really heavy hand luggage, slung a guitar over my
shoulder and dashed for the gate, a good ten minute run away. I
arrived to find no one queuing up. I thought I’d missed the flight, so
sweating and out of breath I asked the chap behind the counter if I
was too late. Without looking up from his paper work he said no one
had boarded yet and that the departures board was faulty.
The flight was smooth and at about two in the morning the plane
touched down at Chisinau airport. Hugh, the charities director and
my father-in-law, was waiting at the arrivals gate and we were soon
on our way to a house a short drive away. The roads were amazingly
quiet but there were lots of police around. All the police we saw on
the way had each pulled over a motorist, and Hugh explained to me
that the chances were that they would buy their way out of any trouble
they were in. We drew up outside two large metal gates and even
with the engine running I could hear the sound of a large and upset
dog on the other side. Hugh stopped the engine and we both got
out and walked to the gates. Now as black belt I am supposed to be
impervious to darkness and fear but I’m not daft, so I did the
gentlemanly thing and let Hugh go first. The dog was called Gruff,
he was Alsatian shaped and had large, sharp teeth which he was
obviously proud of as he kept showing them to us! Luckily Gruff
remembered Hugh and he was able to put him back in his kennel
so we could get to the house. The Burlaceu’s house was comfortable
and Mr Burlaceu had stayed up to welcome us. I tried to get some
sleep for the busy day ahead but a combination of overtiredness
and over- friendly Moldovan mosquitoes kept me awake for a good
few hours.
The next morning our work started. On average we visited between
eight and ten families a day, each of them with their own stories of
hardship and plain bad luck. Most families do the best they can to
help themselves. They grow their own food and sell or give the
surplus to neighbours and are experts at improvisation and repairing
things. We soon got into a routine of driving along Moldova’s terrible
roads at breakneck speed. For an idea of what Hugh’s driving is like,
if you take three parts Jenson Button, two parts Mad Max and just
12
a pinch of “We’re going to die!” mix it together and you will have a
rough idea of how we got around the country.
On my second day in the country we visited the Flocus family. Their
house was basically a small shed that looked like it used to be an
outbuilding for storing farming equipment and tools. It was a
scorching day while we were there and the father explained that the
crops were failing due to lack of rain, in the winter it’s bitterly cold,
down to minus 30, and if it wasn’t for the electricity that Cr2ee had
installed for them the future would have been bleak. The father had
managed to get hold of an ex-soviet union army ambulance that
looked a little like a four wheel drive VW camper. It was a wreck!
Being blokes, Hugh and I asked if we could take his pride and joy
for a spin and he readily agreed. The father went through a ritual
known only to him to get the engine burbling into life and the old girl
eventually settled down into an erratic tick-over. We jumped in while
it was still running and bolted down the road flat out at fifteen miles
per hour. By the time we had gone a hundred yards the cab had
filled up with an intoxicating aroma of carbon monoxide and petrol,
so we tested the van’s 4x4 capabilities by turning around in a field
and chugged back to dad who had been watching our progress. On
our return the father employed a special, high tech braking system,
known as a house brick behind each wheel, on the van.
We visited so many people who were just keeping their head above
water it was easy to lose hope for them. With hindsight this seems
quite selfish as they themselves were just soldiering on without
complaining. As a way of keeping our spirits up Hugh took me to
see the kindergarten that cr2ee are responsible for turning around
and making into a real success story. It was great to see the children
playing on the swings and roundabouts. The teachers organised the
children into groups and they played their version of ring-a-roses
and they were thoroughly enjoying themselves in the sunshine,
without a care in the world. It was great to see the children not being
put to work in the fields where they would normally be working from
an early age, they were just being normal kids. It was difficult leaving
the kindergarten because it was like an oasis of hope and normality
and as soon as we stepped outside the school it was back to the
dust, despair and sadness of an ex soviet union country being run
into the ground by corruption and the apathy of the people running
the show.
It was eventually time to head off to the children’s summer camp.
The children were being assembled by Vasile, who was playing ice

cream van music though a loud hailer. The children were all
disciplined and the overall atmosphere seemed stricter than I had
expected. I remember having a little chuckle to myself thinking about
what Hugh and I had planned in terms of fun and games for them
and it wasn’t long until there was mayhem and the kids having the
time of their lives. we were in full Butlins redcoat mode and getting
into all kinds of trouble, such as draining the camp’s water supply in
an England vs ex-Soviet-Union intercontinental water fight. The end
result was one waterlogged camera, two soaked and almost
indecipherable passports and loads of happy children.
One of the main reasons I went was to teach the children some basic
self- defence. There is a real problem in Moldova with children and
adults being kidnapped, murdered and having their organs harvested
for transplant. I hoped if any of these children were targeted for this
kind of thing they would have a fighting chance of getting away to
safety. It was nice to be back in my dobok and to be making a lasting,
positive contribution to the lives of the children. As is usual, the
children loved to ask questions about what I did, about being a black
belt and whether I was better than Bruce Lee. Modesty forbade me
from giving an honest answer. Also on camp was a Moldovan
Taekwon Do black belt who practiced WTF style. As I was on his
turf I asked if he would like to help teach the children. He jumped at
the chance and within five minutes had produced a training suit.
After the self -defence session the lady who was second in command
asked me to show the children a little more Taekwon-Do, which I
did and I think they enjoyed it. I was invited, in a you-don’t-want-tolet-the-children-down
kind of way, to do a “comedy” sketch with the
other Taekwon-Do chap. We practiced for a couple of hours and got
something reasonable together involving sparring and me losing
which obviously wouldn’t happen in real life but it was “for the kids”
so that was okay. I roped in Hugh as chief rabble-rouser and to get
the children to boo and hiss in all the right places, which he did with
admirable madness. I had taken some doboks over to give out as
prizes for the children who had worked the hardest. One of them
went to a lad called Ivan who had followed me around all the time
on camp babbling to me in Moldovan. I babbled back in English and
we had some very interesting conversations with all the “da”s and
“niet”s in what seemed to be the right places. It was really uplifting
to see the children having such a great time although I’m sure the
other helpers thought we were a bit odd joining in the football, starting
off games of Frisbee with one Frisbee to thirty children, getting
soaked in water fights and generally getting into Dennis the Menace
style mischief but by the end I felt like the stand-in dad/big brother
for a hundred children. We left the camp in the afternoon while the
children were distracted by something, although some of them
spotted us leaving and dashed for the car in order to give us a
farewell hug.
Before I left Moldova Hugh drove us to visit the family that Emm and
I sponsor. It was obvious that no one was home so we drove to their
gran’s house to see where everyone was. We found gran and the
three children there. Violena, the eldest, is ten years old. She gave
Hugh a massive hug around the neck, strong enough to turn his face
crimson. When she recognised me I received the same treatment,
13
which was kind of nice but kind of painful too! After recovering from
our respective head rushes we talked to the gran. She told us how
mum was going off the rails and not looking after the children. Violina
told us that they would all be better off in an orphanage and although
she didn’t want to go she would do, for the sake of her brother and
sister, which says a lot for the maturity of Violina and the parenting
skills of her mum. Violena showed us around their house and the
only word to describe it is squalid. It was filthy and smelt disgusting.
This was unusual as most of the Moldovan families cr2ee look after
have flourished under the common sense help they have been given.
After a while Violena led us out to a small shed a little larger than a
dog kennel. It was her little sanctuary away from the squalor that
she had to live in with her family. She had a small bed made up of
clean sheets and scraps of fabric. In a milk bottle were a bunch of
artificial flower and she had hung an old light bulb from the roof with
a piece of ribbon, everything was immaculate. She had an old kettle
in there and a cut down cabinet held pens, pencils and drawing
paper, all neatly arranged with everything in its place. We stayed
there for about twenty minutes. I was fighting back tears, which made
me feel really selfish as she was being really strong and making the
best of what she had - she was tough as old boots but still just a
little girl who wanted hugs and a mum who would look after her.
Eventually we had to leave and it was with the usual feeling of
sadness and helplessness as we got in the car to leave, waving until
she was out of sight.
I can’t tell you about all the things I saw and experienced in Moldova
as it would fill a book, but that was some of them. There were many
sad things, which I haven’t written about because to do so feels
intrusive, but that’s just me.
I have some funny memories of the trip, such as having to share a
bed with Hugh three times (no one should have to see their father
in law in his underpants!) and checking to see if he was still alive in
the middle of the night because he had stopped snoring. I can also
remember a few of the Moldovan old wives tales such as the one
that says “your face will fall off if you drive with the car window open”
and “you will get a sore throat if you eat ice cream” . I also had to
stop myself from wretching when our translator, translated snot as
nose meat.
It was an experience that I will never forget mainly because of the
people I met and to be honest Moldova was pretty much what I
expected from an eastern block country but the people weren’t, they
were friendly, honest and tough and often asked for help for other
people before themselves. They are wonderful people and they
deserve our help, they don’t want everything doing for them they
just need a hand to pull themselves out of poverty, just a little money
or a letter letting them know that they aren’t forgotten makes the
world of difference and it takes so little effort from us.
Anyone who would like to help in any way can email Hugh Scudder
at www.cr2ee.co.uk.

Dursley student Ceri Cockram, who has previously
got stuck into aid projects in Ghana and Thailand,
recently heard back from Tamale in North Ghana.
When I was a child, I had a set of wishes. Every evening, without
fail, I would close my eyes and wish for the things I wanted most.
As I grew older, my wishes simply changed shape. Instead of
wishing for a hobby horse and a camera, I wished for bigger
things. When I look back however, the moments that stand out
most in my mind are not the moments when I received, but rather
the moments in which I gave.
It is a beautiful thing in life that no-one can ever sincerely give to
another without benefiting themselves. That small act of kindness
that brings a smile to someone’s life, brings an even greater smile
to your own.
The word ‘charity’ brings many different ideas to mind for different
people. Growing up, I always associated charity with money. I
understood the concept, I understood that the money I, or others
gave, went to do good somewhere. Once that money left my
hands however, it was forgotten about. I never asked, nor saw
what became of it. I never got the chance to see the good it
brought to someone’s life.
When I took on Maltiti Development Centre for Girls in Tamale,
Northern Ghana, it possibly could not have been at a worse time.
During the 2 months I was there in 2006, I had worked
continuously to build the project up, to keep it alive and to improve
it as best I could. Back in the United Kingdom however, I slowly
realised that co-running an organisation from Ghana, when I
could devote 24 hours a day 7 days a week to the cause I believed
in, was very different to fitting it into every day life at home.
‘Perseverance’, one of many lessons Taekwon-Do has taught
me in life, has paid off. I have watched 15 Ghanaian village girls
realise their dreams of education, thanks to the kindness of
people in the UK who have decided to sponsor them. I have seen
the proud faces of parents watching their children receive
opportunities that they only ever dreamt of. Perhaps more
selfishly, I have been able to go to sleep at night, and know that
the day for someone has ended a little better than it began and
know that some small part of that is because of me.
I am writing this, because whatever I have achieved, only a
fraction of that is down to me. Every step along the way, I have
been amazed by people’s generosity. By their kindness and belief
in something that means so much to me. Once again, I find myself
in a position where I need to rely on the kindness and generosity
of others. I would like to take the opportunity to tell you about a
dream of my own, that I hope some of you might find it in your
hearts to share with me.
Several months ago, I discovered that we are going to lose the
building that was loaned to us to house the education centre in
Ghana. Without it, all of the local girls that we offer a free basic
education, lose their first step onto the educational ladder. When
the local villagers were told, they very quickly came up with a
solution of their own. They donated the land and the labour to
build their own school, in their own village, if we could help them
raise the money.
14
The village youth chief bringing the sand into the village
to start moulding the blocks for the new school (paid for
by the Lions Club of Dursley).
One of the men from the village moulding the blocks.
Everyone working together in the village to mould the
blocks.

To me, this symbolises everything I have worked for in Ghana.
First and foremost, the organisation has always belonged to the
villagers themselves and to the girls we work with. All of the
villagers are extremely proud and with very good reason. They
work to preserve their own traditional way of life when all around
them people tell them it is outdated and inferior. They have taught
me so much more in these past few years than I have ever been
able to teach them and this project is my way of giving something
back.
In my life, my achievements have never been my own. I owe my
successes to so many people. Their investments in me were
never charity, they were based on kindness and belief and that
is the investment I believe we should be putting into places such
as Ghana. So I would ask you for your help in turning this dream
into the first of many realities. To build this school on the
foundations of kindness and respect, not charity.
The P.U.M.A. community has always amazed me with its
overwhelming ability to make things happen. To take something
that others deemed too difficult and make it into reality. On my
own, I can’t raise the money to build a school. Together, I believe
we can. I am asking you to help in any way you see fit, not simply
by handing over the money and forgetting about it, but by getting
involved.
I hope that soon I will be able to write another article here. I hope
to be able to show you the pictures not of what I accomplished,
nor of what you accomplished, not even of what the villagers in
Tamale accomplished, but of what we all accomplished, together.
Please contact me at ceri_maltiti_ghana@hotmail.co.uk or call
07817320781. Thank you.
“No act of kindness, no matter how small, is every wasted”
– Aesop
The Maltiti Girls carrying water from the dam (20
minutes walk away) to help make the blocks for their
own school.
15
Some of the Maltiti Girls.
Finished blocks drying in the African heat.
The plot of land donated by Kalariga Village for the
school (The area from the tree to the telegraph pole, to
the trees at the back of the plot)

“The good
old days”
By Master Ray Gayle
Through my experience as a grading examiner, I’ve
noticed that students don’t seem to prepare as well as
they did when I was going through the grades. Oh no!
Not another ‘it was tougher in my day story’. Not quite,
but I believe there are reasons why things were different
then. ‘What was so different then?’ I hear you say. Well
it was different for a number of reasons.
There weren’t as many people training in martial arts back
then, so perhaps the lack of preparation was not as
evident. Martial arts were not as mainstream and
instructors were not as nice as they are today. ‘What do
you mean not as nice?’ Well, back then it was the normal
thing to expect that everyone that trained was as serious
about training as the instructor. Those that were not
serious gave up or were quickly swept aside; there was
certainly no room for hobby martial artists. You lived for
the cause and sometimes in class you felt like you’d just
died for the cause, so you took it very seriously or you
got out.
The consequences of failing or missing a grading were
a lot more severe. You might have to wait a long time
before you could grade again or be willing to travel to
some far off outpost in order to stay on track with the rest
of your mates. (Most gradings back then were not school
gradings, they were done by area e.g., Midlands, South
West, Scotland etc.)
Another big factor with gradings back then was the
dreaded destruction test. We actually started to attempt
to break wood at 6 th kup but once you reached 4 th kup
you knew that if you didn’t break the boards you were
not progressing any further. So preparation was
essential. I remember a lady student who failed her 2 nd
kup red belt 5 times because she couldn’t break the
boards. At the grading she’d do really well up to the point
where she was asked to attempt a breaking technique
and then the whole room fell silent. You could hear the
noise of fingers, toes and legs crossing in the hope it
would bring her a bit of good luck. Then she’d throw her
foot at it and we’d all sigh a big “Ahhh!” as her foot came
bouncing back and the board stood unmoved in the
holder. When this occurred there was no need for the
instructor to explain where the student went wrong. It was
plain for everyone to see and so students just came back
to class and started to prepare for the next grading in the
hope that they would break next time.
Gradings back then were more difficult because we didn’t
really know what we were going to be asked to do. It was
a well-guarded secret so it was best to prepare for
everything. I remember a young red belt that shall remain
nameless being given a very hard time at a grading in
front of Master Rhee Ki Ha. This young red belt was being
asked questions on Toi-Gye from the table and had just
landed in X-Stance while performing the X-Block. Master
Rhee then asked this young student what the block for
and why it was done in this way. Well, there two things
that were not in this young man’s favour. First of all, if
you ever graded under Master Rhee you will know that
it was a scary experience so you had to be on your toes.
After all, this was the man who introduced Taekwon-Do
to Europe. General Choi called him the best exponent of
the art that he’d ever taught. Secondly, if you were
nervous it seemed to affect your hearing which made it
seem like Master Rhee was mumbling. The young red
belt just didn’t have a clue what was being asked and he
was also getting extremely tired. He had to hold the
position for a very long time, keeping his hand and legs
in place without moving. Anyone who doesn’t know the
move in question please get a senior grade to
demonstrate it for you. When he did eventually move to
the next position he’d had just about enough. I don’t think
Master Ogborne (oops!) will ever forget that experience.
Because of that incident he did unfortunately fail that
particular grading * .
The other thing back then was you never found out why
you failed. You just had to guess and hope that next time
you’d be successful. The good old days, they were great.
Another thing about grading in the past was that we
suffered a lot more injuries. I wonder if the injuries had
anything to do with all the hundreds of bunny hops and
duck walks that we did. Or perhaps the extremely high
impact training, which was the main theme of every
lesson. The point is not everyone was fit enough to grade
and if you had the hint of an injury you knew you might
as well forget grading as there were no concessions
made for anything.
So as you can see things were very different then
because there were different expectations and martial
arts still had a ‘no pain no gain image’. Things have
changed and we now realise that people take up martial
arts for many reasons. I’m not sure if it was better in my
day but it certainly was very different.
16
Master Ray Gayle
* at least we think it was because of that.

As a martial artist I am often asked, as I’m sure have all those who have been training for
a while, by non-martial artists “So could you beat up (enter any name of your choice)?”. My
lazy answer is “I don’t know” but if I am feeling in the mood for debate my answer is “I don’t
care.”
People start and continue their training in martial arts for many reasons. I’m sure people
will have different opinions to mine and I would be more than happy to hear them. In all
honesty I started training because I thought it was ‘cool’ (I was 7 at the time so my main
idols were the Power Rangers and the Teenage Mutant Ninja Turtles). Thankfully my
reasons for continuing my training have changed over the years and I am sure they will
continue to change in the future.
Your reason for starting and/or continuing training may be self defence, which is good. We
sadly live in a day and age where self defence is a useful skill to have. From my own
perspective, self defence is a bi-product of my training and not the main reason. Personally
I believe that martial arts are a tool for reaching your full potential. By full potential I include
physical well being, becoming as morally and ethically aware of your place and actions in
the world, trying to make as big a positive impact on society as possible and being content
yet consistently pushing for a better way of living for others and yourself. Though I talk of
potential please bear in mind that your ideals and values will consistently change throughout
life as do you. Hence your idea of what you need to change to reach your ‘potential’ will
change, which I believe is the beauty of martial arts, there is always more to gain. In the
eternal words of Master Gayle “Success is a journey not a destination.”
Gichin Funakoshi, the father of most modern day martial arts once said “The true value of
the martial arts is not in 100 victories but in the perfection of the character of the students.”
Major General Choi Hong Hi, the founder of Taekwon-Do said something similar:
“Taekwon-Do is a means of developing and enhancing the emotional, perceptual and
psychological characteristics that shape the younger generation.”
Conversely I also believe that martial arts are not the only way to reach potential. This may
be slightly controversial, but I see traditional martial arts such as Karate, Kung Fu and
Taekwon-Do not that dissimilarly to the way I see ballet. Katas or Tuls (patterns) involve
dedication in being able to control your body precisely at the required moment, in the
required way (not too dissimilar to a dance) this dedication to movement is a vehicle. This
vehicle, when boarded fully and pointed in the correct direction takes you to a place where
you can discover the best way you can utilise the personal qualities that you possess to
help make your time on the planet as positive and as functional as possible.
Martial arts are brilliant in that they have many different functions and mean many different
things to many different people. I’m sure a lot of you train for the same reason I do, and if
you don’t, great! As Master Gayle often says, “The bad news is we’re all different, the good
news is we’re all different!”. But if you do train just to keep fit or be able to defend yourself,
I encourage you to have a little think about some of the other benefits training can give you.
Martial arts offer many things, but only if you want them to. Maybe talk to your instructor,
ask them what they have gained from their martial arts training. I am sure the majority of
them will tell you they are a different person now, or at least view the world differently now
compared to when they started training.
I believe true martial arts training encompasses not just physical training but the study of
your art’s (and possibly also other arts’) philosophies. You may agree or disagree with these
philosophies, it doesn’t matter (we’re all different). Hopefully this should evoke thought into
the way you interact with others or the actions you choose to take, which may result in your
potential being reached or not, and maybe in time resulting in your own philosophies on
living being formed.
I will leave you with the words of Bira Almeida, Author of ‘Capoeira: A Brazilian Art Form’...
‘Many people are unable to see a martial art as a means of spiritual unfoldment or inner
work. In the west, we tend to think of winners and losers, with no other possibilities. In a
fight, in martial arts training, the process of confrontation is absorbed by the participants so
that each learns something. Neither the winner nor the loser will live forever in a permanent
form. In a ‘fight’ as in life, both engage in a process of learning and change. The opponent
is not the enemy, he is ’I’ in another form. At the moment you are fighting, your opponent
becomes yourself. You confront your fears, your strengths and weaknesses, your life itself.
You know you must win, but to win is to win with yourself.’
17
Philip Whitlock, 3rd dan Taekwon-Do
and squad member, hopes to be a
wise old seer one day. To that end
he’s put finger to keyboard to explain
why he does what he does.

By Kirsty Oliver
Summer Camp Training - Getting Beach Ready
Summer is now with us, and with that comes the annual summer camp!
For those of you who have never attended before, this is an event that I
would highly recommend to pencil into your calendar. The week is an
opportunity that any new student should not miss. It was definitely one of
the highlights of my year!
The week is most certainly tiring, but the physical and emotional rewards
are endless. It is a chance to meet like-minded individuals who share the
same passion as you, share in overcoming the challenge of physical
exercise, share in new experiences not available in regular lessons, and
share in a pint down one of the local pubs at the end of the day - in fact,
writing this is making me feel quite nostalgic and a little homesick!
With this article, I am hoping to give the new summer camp student a
structured programme to help prepare for the week’s demands, and
maybe give some helpful hints to those of you who are hardened regulars!
Summer camp is by no means a military-style boot camp, but for those
who are new to regular physical exercise, I would highly recommend
devoting some time to pre-camp training, to enhance the quality of your
experience during the week at Croyde Bay.
Let’s now discuss how best to improve your cardiovascular fitness:
18
Firstly, let’s look at the different types of physical exercise that you will
experience throughout the week:
ü Morning team jog and training on the beach - The journey to the
beach is approximately 1.25 miles in length, and is completed
as a team event. Once there, a 1 hour training session
commences. This could be line work, fitness, technical
guidance, or something else...
ü Mid-day optional seminars - These are typically more technical
in nature, or with sporadic high intensity periods, for example,
bo patterns, nunchuka patterns, grappling, etc.
ü Evening training session – The content is very similar to what
you would expect in a normal lesson.
There is a mixture of physical demands placed on the body throughout
the week, ranging from cardiovascular to varying ranges of non-aerobic
energy demands.
To prepare for this potpourri, we need to think about our training regime
leading up to the camp. Over and above your typical training sessions
each week, I would highly recommend devoting at least two or three extra
days to your weekly workouts to really feel the benefits during your time
at Croyde Bay.
Those of you who are new to running should not be disillusioned by the prospect of running! If summer camp is your first experience of it,
then it is definitely in your best interests to put a little homework in before going.
Many of my clients have asked me what is the best way to learn to run. Bite-sized chunks are the most effective way forward, giving your
body (and mind) stages to work towards and overcome.
ü Always start with a maximum time, for example 30 minutes, as your total cardiovascular exercise time.
ü (Whether you are training on a treadmill or on the road, it doesn’t matter, the following can be applied to both ) Check to see if your
watch has a stopwatch setting, this will be essential in structuring your workout.
ü Aim to walk a distance for 2 minutes at a brisk pace, then jog for 1 minute. Repeat this process until a total of 30 minutes has been
achieved.
ü Repeat this workout until you notice improvement in your recovery, or until you find it gets easier (this should not be longer than 1
week if you are training 2/3 times per week)
ü At this point, decrease your walking time to 1 minute, maintaining your jogging time to 1 minute.
ü Once this has been established, start to increase your jogging time, until at least 20 minutes of jogging can be completed.
ü You will find that once your initial change of time ratio has taken place, it will become easier and quicker to increase jogging time.
Those of you who are familiar with jogging should consider using the same regime to increase jogging speed, so instead of staying at the
same pace, increase your speed to a sprint for 1 minute then jog for 1 minute. This will aid your recovery rate, thus improving all-round jogging
pace.
Now for a brace of exercises that will benefit you in preparation for the camp:

Lunges:
Squats:
1. Start position – feet positioned a shoulder width apart and 2 shoulder widths long,
back heel lifted off the floor with the foot completely straight to ensure ankle stability,
abdominals drawn in, shoulders back, knees slightly soft.
2. Pressing through the front heel, drop the back knee towards the floor and pausing
just before contact. Ensure the front knee does not fall forward of the toes, keep
the shoulders back and abdominals drawn in.
1. Start position – feet positioned at shoulder width, knees soft, shoulders back,
abdominals drawn in, hands by sides.
2. Pressing through both heels, bend the knees into a squat position, keeping the
shoulders back and bracing the abdominals. Ensure the knees do not move over
the toes. Also check that the back stays in a neutral straight position whilst lowering
through the move. At the same time, raise the arms forward until they are parallel
with the shoulders. Hold onto a couple of dumbells, cans of beans or shopping bags
to increase the intensity of the exercise.
3. Pause at the base of the movement, then squeeze up through the backside to the
starting position, whilst lowering arms to the sides.
4. Repeat the exercise 15 times, keeping all postural checkpoints at all times
throughout the movement. Recover for 90 seconds, then repeat the exercise again
for 2 more sets.
Push Ups:
1. Start position - hands positioned shoulder width apart, shoulders over hands. Brace
the core muscles, keeping the back in a neutral position. Choose preferred press
up position.
2. Lower the shoulders towards the hands, keeping the core muscles contracted,
ensure the chin stays tucked and not protruding towards the floor. Keep the elbows
in a wide position, but ensure the shoulders stay in line with the hands.
3. Lower the body as close to the floor as possible, and pause for a couple of seconds.
With an exhale,
Repeat the exercise 15 times, keeping the same tempo with all repetitions. As soon as postural
technique is lost, stop the exercise, recover for a couple of minutes and continue with the next
set.
Dorsal Raises:
1. Start position – lying face down on the mat with arms either down by the sides,
(easiest option) fingertips placed at the temples, or arms outstretched over the head.
(hardest option)
2. Bracing the core muscles and squeezing the bottom, raise the chest away from the
floor whilst keeping the chin tucked in. Pause for a couple of seconds at the top,
and then very slowly lower the chest towards the floor. Keep looking towards the
floor throughout the exercise. Be sure not to over-extend the spine, and keep
controlled speed throughout.
19

Planks:
Start position – Lying facing down on a mat, place elbows onto the mat with
forearms parallel. There are 2 positions to adopt: one is placing the knees onto
the floor, the other is keeping the knees lifted and the legs straight. Start with the
easier option of knees on the floor until sufficient strength is gained. Premature
advancement can create strain on the lower back/spine. Bracing the core muscles,
squeezing the bottom, and keeping shoulders back, lift the body off the floor and
hold the position for at least 10 seconds. Depending on individual strength, hold
the exercise for as long as possible, ensuring good postural position is kept
throughout the exercise. Cease the exercise when this can no longer be
maintained. Recover for 60 seconds, and then repeat for 2 more sets.
By performing the above exercises two or three times per week for 6-8 weeks leading up to summer camp, you will strengthen all the main muscle
groups in your body, thus alleviating stress on your joints and improving endurance for continual physical activity.
Combining a cardiovascular and resisted workout will give you improved strength, faster recovery, decreased risk of injury, greater endurance
and improved performance. By creating a strong foundation for your body, the physical demands of summer camp will be less stressful to the
body.
The above exercises are a guideline. If you would like any further information, please email me at kirstyoliver77@hotmail.com.
Kirsty Oliver has been training for 11 years, and is a 1st degree black belt. At present she lives and works in Bermuda as a personal
trainer, group fitness instructor and sports therapist. Her qualifications include Premier and NASM Level 3 Personal Trainer, NASM
Junior Athletic Conditioning, and RSA Exercise To Music Instructor. Kirsty is also a P.U.M.A. assistant instructor.
BLATANT
PLUG!
The new P.U.M.A. Taekwon-Do
revision CD
We all have a favourite film or TV show. Everyone can recite
some dialogue from Monty Python, Blackadder or Little Britain.
Some of us can even sing the entire theme tune to Spongebob
Squarepants from memory.
Watching children view the same DVD over and over, calling out
their favourite lines shows us just how effective repetition can be.
For years, home learning of languages has followed the same
highly effective format.
Now you can do the same with your Taekwon-Do theory, with the
just-launched the P.U.M.A. revision CD. The CD has been in
trials in two P.U.M.A. schools for the past year with fantastic
results.
Following an introduction from Master Gayle, all the theory from
White Belt juniors and adults, all the way up to 1st Kup is
included.
The idea is that you listen to the CD and answer the questions
out loud. Rather than just listening, gaps are left after each
question for you to answer. By doing this over and over, the
theory for each grade can be learned really easily and effectively.
Answering the questions out loud helps to condition you for
answering for real in gradings and classroom situations.
The CD includes pattern and belts meanings, Korean terms and
some other questions. Used alongside your Taekwon-Do
20
handbook and your regular classes, it’s sure to improve your
overall Taekwon-Do knowledge.
Listen to it in the car or at home. Put it on your iPod or other MP3
player. The CD is available from your instructor or from the
P.U.M.A. shop at events.
Here are some reports from other users.
“The CD has been pivotal in revision for my gradings, and
to correct my phonetic pronunciation from our handbook. I
have it now on my IPOD as I train at home, work and in
the gym along with playing in the car to and from work. I
used to play it every morning as I walked into work before
I moved out of Bristol and would often attract bemused
looks as I constantly repeated the Korean theory!”
“A brilliant CD. I would not have been able to learn my
theory without it. It gets my thumbs up.”
“Naturally, this disc is a great aid for all of those that learn
aurally. If however, like me, you learn visually, don’t be put
off. I have still found it an invaluable resource if for no
other reason than having a voice asking me questions in
Korean. I live amongst non-Taekwon-Do heathens and so
my attempts at requesting my daughter to test me from
the handbook usually end up in complete failure. Due to
her Korean pronunciation, (or lack of) we dissolve into a
hysterical heap on the hearth!“
“This disc in not intended as an ‘instead of’ to the student
handbook, nor should it stop you from doing your own
research. It is however, an excellent addition to our kit bag
(and a great deal less smelly than most of its contents). A
great CD from a great instructor.“
See your instructor for your copy.

In this article we're going to look at an important element
sparring that is often overlooked - footwork. We'll look at
different kinds of footwork motion and drills that can be
performed to achieve increased foot speed.
While many people work on drills to increase the speed,
accuracy and volume of attacking techniques, working on
footwork is often neglected. Maybe this is because it doesn't
give the instant sense of satisfaction that attacking drills give,
or maybe it's not given the appropriate level of importance by
the student or coach. Who knows? What is beyond doubt is
that in any combat sport, a competitor who moves well, is
balanced, and is thinking tactically about his positioning
already has a massive advantage over one who doesn't. A
fighter who doesn't move will get beaten easily, and the fight
probably won't last too long.
Footwork skills should be one of the foundations of a fighter's
training. Good footwork will benefit both attack and defence,
enabling a fighter to adapt range, get out of trouble when
under fire, and change angles. But footwork motion can't just
be done any old way - like everything else there are set ways
that have to be drilled until they become instinctive actions.
Depending on your chosen art, footwork will be different. There
are two main reasons reason for this: fighting range and
contact levels. When boxing, the hands are the only tools used
to (legally) strike and as the range is relatively close, so
smaller evasive movements are necessary. Much of the boxing
footwork will be performed to attain a better position - closing
range with an attacking combo, changing angles to keep the
opponent off guard, etc. At all times, however, the fighter is
perfectly balanced (no leg will ever have more than 60% of the
weight distribution), ready for the big shot that the opponent
could throw as a counter. The full contact nature of boxing also
means that fighters will want to be planted to the floor as much
as possible in order to generate maximum torque and power
into a punch, so the footwork action will mostly consist of
21
slides and shifts. The fleety, dancy movements don't really
work in boxing, and too many early on will seriously affect a
fighter in longer or later rounds.
By contrast, these quick, dancy movements are really useful
when sparring in Taekwon-Do. This type of footwork is
necessary for almost every aspect of the fight; the attack,
defence and counters, whether with hand or foot, all require a
fighter to move around their opponent in order to to score the
points. Because of the semi-contact nature of a Taekwon-Do
fight there will be much less "standing and trading" and much
more striking off balance, in the air, and from different angles.
Also, the range is much longer, and while this may appear to
favour a defender's chance to evade a strike, it also means
that an attacker has a longer window of opportunity to amend
their choice of technique / target / combination.
So let's look at the type of footwork that would be useful to
boxers and kickboxers.

Shifting
Much of a boxer's footwork will be short shifts rather than longer
steps. Moving around the ring will generally consist of making your
stance longer in the direction you want to go before bringing the
other leg back into a balanced stance. For example, to move
forwards a fighter should lift off the front leg enough to allow the foot
to move. The front leg should then be pushed forwards, while at the
same time using the muscles in the back leg to propel the body
forwards. Finally, the back leg will be pulled in to regain the stance.
To move backwards or sideways, these steps should be adapted to
the required direction.
These shifting movements don't have to be big, but should be
constant. A boxer should never be standing still, always moving and
shifting weight from foot to foot. In the boxing world, a coach will tell
you that the feet should never meet, and they should absolutely
never cross. To do this is considered reckless, as the fighter will be
off balance and will be knocked down relatively easily.
BUT ...
Stepping
... as you move into Kickboxing and Taekwon-Do however, these
rules become a little more blurred, and the definition of "balance"
means different things. Also, accomplished boxers can utilise
stepping as a means of unsettling their opponent.
Stepping requires the fighter to do the opposite of shifting, that is to
move the opposite foot to the direction they want to go first. For
example, in order to move forwards the back foot should move
forwards and cross over the front, before the front foot moves to
regain the stance. this allows a fighter to move a very large distance
very quickly, but has the potential downside of being relatively off
balance (which is more of a problem for full contact). The body facing
should be maintained throughout - turning front on is an invitation for
an opponent to fire a side kick into the stomach / solar plexus / face
(delete as appropriate).
Pivots
Pivots are useful for changing angles rather than range. The
movements don't have to be large, but pivoting can be really effective
in maintaining balance and position. To perform a pivot, the fighter
should move the back leg in either sideways direction, pivoting on
the ball of the front foot. The body facing should be maintained so
the target is still in front of you at all times.
This can be practised either in a shadow boxing scenario or with
pads, although doing both is probably the most beneficial.
Switch hitting
Switching generally means hitting the opponent while changing the
stance or body facing. Boxers will usually train and fight in one
stance, either orthodox or south paw, but switch hitting can be used
as another means of confusing and out-thinking an opponent. To
perform this, a boxer will bring the front foot back to the rear foot
before moving the rear foot forwards, usually firing a straight or hook
with the back hand. The apparent backwards motion caused by the
front foot moving back is fake - once the other foot is moving
forwards the weight will be right behind the punch, hitting the
oncoming opponent hard. This will only be useful though if timing is
right, otherwise the opponent will deliver a hard straight into your
head or body while halfway through the switch.
22

Kickboxers will have the added ability to throw back-leg kicks
without having to advance forwards. The principle of the foot
movement is the same as outlined for boxers, but the distancing
will differ to cater for the change in range. Firing back-leg
roundhouse kicks or front kicks can be a great weapon against an
advancing opponent, which is why so many Taekwon-Do fighters
use it to great effect. Also, using it with kicks allows the switch to
take place mid air, increasing the speed and surprise factor.
Switch hitting of all kinds can also be done using lateral
movement, allowing the fighter to change the angles and get off
the opponent's fighting line. This quick movement can easily turn
a defensive situation into an attacking opportunity, and can
sometimes result in the presentation of target areas that were
covered from the front.
Combinations
Obviously, all the above can be put into any order a fighter sees
fit. For example ...
When under fire, try stepping back once to create some space
before planting the feet and shifting back in with a boxing
combination. This is useful for drawing the opponent onto you,
giving the perception of backing off but in reality just making
space for your attack.
Multiple stepping is also very useful, particularly for defensive
situations. Simply put, it is just performing the stepping action
more than once, but is most useful for changing the angles on an
opponent. The first backwards step can just be to make distance
when under attack, but by subsequently moving in a lateral
motion you will out of the line of attack and in a perfect position to
counter.
Speed of Foot
In order to be able to move around quickly, there needs to be a
lot of work on general foot speed. There are a number of ways to
develop this, and here are some of the better ones.
Sprinting
Sprinting will always be required for quick feet. Interval training
gives a great sprint workout, with the added advantage of
pushing the cardiovascular fitness levels. The distance should
be long enough for you to get to full speed, but not so long that
fatigue sets in and you start to slow down. Try setting a
distance of between 50 - 70 metres and take it from there. The
training should basically consist of sprinting the course and
jogging back (slowly, to recover). Repeat a number of times -
the more training you do the greater number of repeats will be
possible. Alternatively, increase the distance.
Shuttle Clock
This is something I picked up while researching on the internet
a while ago. It's so named because it combines shuttle runs
with a clock shape.
Start in the middle of an imaginary clock. The circle has a
diameter of 10 metres and quite simply your training partner
shouts a number from 1-12 and you sprint to that hour of the
clock, returning to the middle each time. You must sprint at all
times and keep focused on the directions you need to take.
Start with 1 minute rounds and build up to 2 minutes – ideally
doing four to six rounds for a good workout.
23
Ladders
A technique often used by footballers, ladders are laid out on
the ground and you step into each rung of the ladder sharply
throughout various exercises. You can use one ladder for
general foot speed or two ladders to work on agility. It's
probably best not to use your decorating ladder though - you
can get this kit specially from sports equipment retailers or
even improvise your own using children’s hoops.
Footwork Clock
Again stand at the centre of an imaginary clock face. This time
however you are in guarding stance (of whichever variation)
and the circle is much smaller.
Again, your partner will call out numbers and you take one
stride (maintaining your stance at all times) in that direction
before returning to the middle and then heading the direction
of the next number called.
If done correctly you will be constantly on your toes and never
stopping moving. The footwork you use can be up to you, and
be whatever would be appropriate for the movement in the
particular direction, although it may initially be of benefit to
stick with just one at a time.
Practice, Practice, Practice
Like everything else, footwork will only improve if you practise.
Good footwork can be your best weapon if you work on it hard
enough. It can get you in the right positions to strike, it can get
you out of trouble fast, but you must drill it, just like you do with
everything else.
The secret of winning a fight is to not get hit. Be a moving target,
because it might just make the difference.

When looking at an individual move, I think it is important to
recognise the start, preparation stage, and finishing position. In
this article I am going to focus on the end stages of a movement,
as I feel this is the part of the move that is easier for both grading
examiners and tournament officials to look at.
When moving from one move to the next, the sine wave goes
through a process which is best defined as a “down-up-down”
movement: the beginning when you prepare the move at the first
“down” stage, followed by the direction of movement, leading to
the highest “up” point, before accelerating “down” again to finish
the new move. Many people have the same speed throughout
the whole move. However, what should happen is the movement
should have a relaxed pace in transitioning to the “up” point,
followed by an increasing amount of acceleration, until the
movement is finished, before stopping completely. Timing and
acceleration are the key elements in getting to that final position.
Not only does it have to be fast, but you have to finish with both
Arms
By Jenny Francis, 3rd degree black belt
When performing a punch, your punching arm should go from palm
facing up to palm facing down. Yet too many people twist this hand
too early on so the energy is lost. The twist needs to be done in
the last split second, so that your arm is almost at full extension
before your arm turns. However this “snapping” doesn’t end there.
It can be applied throughout, not just with the punching hand, but
with the reaction hand too. This often gets left behind, again twisting
too early, or not at all.
Furthermore this “snap” isn’t just when you punch, but when you
complete nearly every move (with few exceptions). This includes
blocks, strikes, thrusts and kicks.
One of the very first reasons I was given for preparing my hands
before blocking, (which I think we can all agree on is very hard)
was to strengthen the movement. I was told that by having my
hands facing in the opposite way to the end position it would mean
that at some point I would have to twist them. Consequently, by
leaving the twist to the final part of the move, this makes it more
powerful, giving a clear crisp movement.
Top Tip: practise in S-L-O-W motion, a punch in sitting stance.
Focus on keeping your hands facing the opposite way up/down
until the last twist at the end, in which both hands should
simultaneously turn together, finishing the move. As you begin to
get the muscle memory, begin to increase your speed.
24
the hand AND the foot landing at the same time... not hand and
then foot... or foot then hand, which is a very common mistake.
To gain the maximum amount of acceleration, the first half of the
move needs to be loose, with the muscles relaxed. The sine wave
gives the movement fluidity, showing the difference between the
first half of the movement and the last, but also keeping the
momentum throughout. For example, when watching people
perform sine wave, the first half of the movement is often done
correctly, in a relaxed motion. They then reach the highest point,
pausing, followed by an acceleration downwards, losing the
fluidity, momentum and power. The acceleration should
continually progress throughout the move, without pausing, and
accelerate quickly towards the end.
Now if some of you out there are wondering what it is that makes
some patterns look more “snappy” than others... here is one
element which I think has the biggest impact on gaining that snap.

Kicks
These also need a twist, however this is done in a different manner to that for a hand technique. With your foot position of your
kicking leg already formed as you chamber for your kick, you then begin to extend your leg. Before getting to the end of this extension,
your hips need to manoeuvre into the final position, tensing all your muscles, so that you are not merely kicking with your leg, but
your entire body. When the final stage of the movement, performed from your hips, is done fast, it creates a snap making the overall
move look sharp.
With the exception of front snap kick, I personally think that something that defines a good kick over an outstanding one is the leg
control of the individual. When they can make their kick look precise and powerful, stop it at the exact point of impact, hold it for a
second, showing control and the correct foot position, and keep their balance before landing down into the next move, it becomes
an astounding kick.
To finish a move well, you need to be precise, clearly understanding the purpose and meaning of each movement. Being precise
means you need to know exactly what it is you are doing. With the exact attacking or defensive tool for each vital spot, for example
when performing a punch, you would use the attacking tool (the front two larger knuckles) to the vital spot on your opponent (the
solar plexus). Also, when being precise you need to be familiar with the correct angle and distance for attack and defence. Having
this knowledge, you then need to break it down so that you understand it, apply it, and practise it perfectly. Gain as much knowledge
as you can from your instructors by asking them lots of questions so that you can obtain the most from your training.
Finally
Here are a few more things to help with the final touches of a move:
finish keeping your head held high, facing the appropriate direction,
and your posture upright. At the moment of impact in which the
move finishes, there should be tension in all your muscles, this
means the muscles in the legs, core body, and upper body should
all be tight. This gives the impression of confidence, making the
overall move looking smart, sharp and finished.
Once this movement is complete, you need to hold it to show it is
finished. Pause at the end of the move so anybody watching can
see your level of precision. This pause needs to be long enough
to show a finished move, but it is important to keep the pattern
flowing, and not take too long of a pause. Many patterns are often
rushed when you feel under pressure, so it is important to take
note of this, and find a rhythm to the pattern and stick to it, in order
to keep it flowing, but showing a definite finish of each movement.
When completing a move everything has to finish together in one
coordinated action: hands feet, hands, eyes, and breathe. The
tension of all this combined together at the end is important. Quite
often people breathe incorrectly, either breathing before or after
the move, or not at all. There are various different types of
breathing, depending on the types of movement.
Overall the final position for each move is the most noticeable one,
so give it that “snap” and precision. Show that you’re more than
just good, apply your knowledge and understanding, and put it into
practice.
25
Jennifer Francis has trained in Taekwon-Do for 11
years, currently holding a 3rd degree black belt.
She has represented P.U.M.A. in both the
Flowering Youth demo team and when competing
internationally. She has recently started her first
Little P.U.M.A.s class, and has been an assistant
instructor for Master Gayle’s junior class for over
four years. She trains under Mr Derek Skidmore,
IV degree, and hopes one day to open a class of
her own.

Master LP
gets ready
for summer
Master LP is getting ready for the summer weather and
he has even started to pack ready for the junior camp.
Can you help him by completing the dot to dots?
When you have finished the dots, please colour him in,
write in your name and P.U.M.A. school and bring him
along to the next tournament. Your picture will be
judged in the Big Draw competition and you might win
first prize! Good luck and enjoy your colouring!
26
Name:
Instructor:
P.U.M.A. School:

Hey! What’s that
over there?
Yes! It is summer! To celebrate, here’s a word search
containing both summer words and some Korean words. See
how many of them you can find...
spring summer sunglasses seaside
ice cream beach chunbi charyot
dojang hanna dool seth
neth dasaul yasaul sunshine
umbrella sandcastle spade bucket
Well done to the Wareham Little P.U.M.A.s,
who together made a monster-sized picture
for Master Little P.U.M.A. while working on
their teamwork and leadership theme
badge. Keep up the good work!
It’s a beautiful summer morning. The sun is shining and Dursley
instructor Mrs Karen Parker has decided now would be a great time
to creosote her garden fence. But what’s this? Her creosoting
implement of choice, a Austrian-manufactured Applikator Widebody
XL, is not in the tool shed where she left it! Help her to find it...
(But remember - creosoting is nasty and should only be done by
grown ups.)
Some of you sent jokes in, so the jokes feature is back! We hope you enjoy them and send in
your own favourites, because otherwise the evil light bulb might return. Always be vigilant...
27
Heh heh heh...
Because seven eight nine!
They know they’ll always be spotted.
A woolly jumper.
Very wet.
Lost.
o draw the curtains with.
Remember, we can’t keep printing great jokes like these without your
help, so email them to us at and get to see
your name in Planet P.U.M.A.!
S S E S U M M E R L U A S A Y Y A S S S
P P S P S U N G G L A S S S E S A U A A
R R S R C H U N S U N G L A S S E S N Y
E I S I H C B T O Y R R R A H C L S D L
A N A I G N A J O D T E U L S E L I C L
M G L N A R E S N S L N N E P D E C A U
C D G G R T C U E U U S B E L A E E S A
R I N S Y T H N T N A E R U A A R C T S
E S U M M E R N H S A A A R D P B R L A
A S U O T E B G A H S S E B T S B E E A
M S S S E K E L N I A I L N O M M A G Y
C A S U K C E A N D A D L M Y E U M G A
H E B E A C H S A N D E A U R A E E N L
H S U M C U A S U M B R E L A A N K A L
U D K M U B N G N I R P P S H E H C J E
N O K M B C H U N B I S E E C R T U O R
B O E E S U U N G G L A S D S C E U O B
B L T R S E T H H A A N N A A E N B D M
I S U S U U N G L A S E S P E C S I D U
I C E C C R E N I H S N U S S I S E A S