Content Page Introduction 1-2 Essentials for Pencak Silat 3-4 Basic Safety Tips for Training Needs 5-7 Training Challenges 8-9 Coaches / Athletes Attire 9-12 Safe Pencak Silat Guide Think Safe. Play Safe. Stay Safe Silat For Health 13-14 Pencak Silat Common Injuries 15-16 Basic Technique 17-19 Training / Competition Equipment 20-22 INTRODUCTION INTRODUCTION Learning the art and sport of silat is a rewarding experience for all ages. It gives a great sense of basic fitness, helps develop balance and coordination and encourages social network. Pencak Silat is an art of self defense originated from the Malay ethnic group culture. Like all martial arts, Pencak Silat promotes the values of self discipline, character building and generate healthier lifestyle and stronger self esteem. The word Pencak means skillful body movement in variations of self defense techniques. However the word Silat means the application of the techniques. Both has to be combined to make its purpose worth and effective. Safety Here, in Singapore, the governing body is Singapore Silat Federation (SSF) or in Malay is Persekutuan Silat Singapura (PERSISI). Founded in the year 1976, it started off the journey to establish the system to promote Pencak Silat not only in Singapore but also in the world. Instructional Learn Alert Thorough Safety Setting the safety standards of training Pencak Silat at community level as well at competitive level. In the world, Pencak Silat has a governing body called Persekutuan Pencak Silat Antarabangsa (International Pencak Silat Federation) or in short PERSILAT, founded in the year 1980. It comprises of 4 founding member countries; Singapore, Indonesia, Malaysia and Brunei Darussalam. Instructional Throughout the training it should be instructional and not letting trainees be on their own. Learn The Asian Pencak Silat Federation was later established in the year 2011, where it is to be hub in Singapore, being the secretariat center. It kicked off during the 1st Asian Pencak Silat Championship 2011 here in Singapore, participated by most of the big giants of Pencak Silat, namely Singapore, Indonesia, Brunei Darussalam, Malaysia& Vietnam. Enjoy and learn the art with lesser risk to health hazard. Alert At all time during the training, one has to be on their alert mode throughout. Thorough The European Pencak Silat Federation (EPSF) was established on 22 September 2001 in Den Haag, The Netherlands by the national Pencak Silat Federations of eigh European member countries The safety aspect has to be thorough for all ages and all individuals not leaving a single soul be at risk. 1 2 ESSENTIALS FOR PENCAK SILAT ESSENTIALS FOR PENCAK SILAT Here is a list of essential items that could enhance your safety on the Silat training: Here is a list of essential items that could enhance your safety on the Silat training: Personal Training equipment Training Programs • Silat attire – ensure that the silat attire is as per your own body size. • Forearms guards • Training program catering to individual age group • Shin guards • Following the Rules and Regulations of the International Pencak Silat version 2004 for any trials or competitions • Mouth guard • Groin protector •Training programs should include the warming up(eg: Dynamic stretches) and cooling down process. • Body protector •Coaches should be around • Footwear & light attire is very much essential for running during any aerobic trainings. at all times •Water bottles and face towels Training Ground Team Training equipment • Mattresses • Training ground (indoor/Outdoor) should be free of hazards and unwanted objects (nails or any other sharp objects). • First Aid Box • Team Medical Bag (Taping, Sprays etc) • Ice •Ventilation must be adequate to house the number of people training. • AED •Lighting must be clear during training 3 4 Basic Safety Tips For Training Needs Basic Safety Tips For Training Needs Groin protector In Silat, we have different styles and different organization within clubs/styles, hence each club and organisation have their own on training attire in terms of uniform colours and sash. It is a protective garment worn under clothing. The groin guard consists of a hard, protective cup. It is used to reduce risk of injures near the groin area or directly to the private part. Sports Silat attire Body protector (Leather material with layer of sponge n rubber hose) Silat attire consist of three parts: A uniform, pants and belt/Sash. Different clubs or organization will have their own set of uniform with different colours of belt/sash. Body protectors come in various sizes and it is important to get one that fits right. It also protect the user from incurring the strength of heavy punches & Kicks by the opponents which will further reduce injures. Forearm guards and Shin guards In Silat, protecting your own body play important part even in a form of exercise, drills or sparring. It also help to protect your bones from stress and breakage. Footwear (Barefoot or Sport/Martial art shoes) Mouth guards Usually silat training is conducted with the participant using bare foot. Safe training ground (smooth and non-slippery) should never be neglected. A mouth guard is a soft plastic or laminate device used in sports to prevent oral injuries to the teeth, mouth, cheeks, tongue and jaw. However footwear such as sport shoes and martial arts shoes are occasionally used in some training both indoor and outdoor. 5 6 TRAINING CHALLENGES Basic Safety Tips For Training Needs Choosing the place to train will make the training more effective and safe. When doing training or a competition, proper set-up, equipments checks and security checks are important. Both the instructor and the participant are expose to various of challenges during training. Some of which are: Training ground (indoor/Outdoor) An minimum of indoor/outdoor open space 12m x 12m is required for a silat training session to be conducted. Outdoor training for silat can be as enjoyable as indoor. You just need to be more caution while exercising. Recognise the dangers and safety aspects accordingly. Remember that it is vital for all silat practitioner to be injuries free. Mattresses The mattress thickness is approximately 5cm,flat,non-bouncing surface with a measurement of 1m x 1m. 100 pieces of such mattress will suffice for a class 20 participants. First Aid Box It is the provision of immediate care and normally performed until the injury or illness is satisfactorily dealt with (such as in the case of small cuts, minor bruises, and blisters). To be able to execute advance silat movements safely, safety precautions must be taken care of. You must first be aware of the hazards of executing the techniques wrongly. Hence you have to follow through all the basic training program that is set by the coach. For example: One may injure his/her partner while executing a dropping technique on them. Hydration The loss of water through perspiration has other important effects on the body itself. When the body sustains reduced levels of water through perspiration, it tends to also create a shortfall of sodium, which will result the participant to be in an uncomfortable conditions such as muscle cramps. Thus water taken regularly throughout the training at every 3045minutes break. Health Status / Medical History Both of the coaches& participant s must also be aware of the participant’s medical history. Thus precaution must be taken during training. (eg asthmatic participant) 7 8 TRAINING CHALLENGES COACHES Making Weight • In Sports Pencak Silat athletes competing in match category need to make weight if they are over or under weight from the weight class category that they are competing in. All coaches must in proper attire during the training and practice proper coaches code of ethics. • All coaches must be from one of the affiliate of the Singapore Silat Federation and not stand alone individuals or provider. Coaches have to ensure that the athletes adhere to safe, healthy proper diet in order to make or lose weight. They are to follow guidelines set by nutritionist or dietitian. COACHES COACHES ATTIRE • At every training sessions, ensure that certified coaches are present. • Coaches must posses a minimum of NCAP Technical Level 1 or the highest NCAP Technical Level 3. (NCAP – National Coaching Accreditation Program from Singapore Silat Federation and Singapore Sports Council. These coaches then has to register under the National Registrar of Coaches (NROC) • Need for coaches to be NCAP Technical certified is due to the specificity of the knowledge of Pencak Silat. • Coaches must have the Coaching philosophy. Philosophies are basic beliefs or opinions concerning a particular subject, issue or sphere of activity. • Almost all coaching philosophies exist for the welfare of the athletes. Welfare is usually considered in terms of benefits to the wellbeing of athletes, as well as protection from unnecessary risks, costs, or negative influences. 9 Coaches attire / equipment • Pencak Silat uniform with orange sash • Running shoe for all physical training • Water bottle • Face towel • Stop watches • Whistles • Clip board with training programs 10 ATHLETES ATTIRE ATHLETES ATTIRE Athletes attire and equipment • Pencak Silat uniform • Running shoe for all physical training • Water bottle • Face towel • Joint guards / groin guards Training Attire It is important that the above is available during the training. Coaches are to be properly attired for all training sessions setting a good example to the trainees. Attired must be as accordance to training requirement. Should the training require physical exercise, running or gym training then gym attire must be put on. Running shoes is very important, hence, there shall be no running exercise or gym training if proper sports shoes is not worn. Artistic Competition Double/Single Category 11 Match Competition Attire Artistic Competition Team Category 12 SILAT FOR HEALTH & FITNESS SILAT FOR HEALTH & FITNESS Before start of exercise • Strengthen your heart 1. • Improve your blood pressure • Help you manage your weight • Aid the release of “feel good” body chemicals called “endorphins” • Improve your motor-skills • Improve your alertness • Strengthen joints 2. Get the all clear from your doctor before starting an exercise program, especially if you are overweight, smoke or have high blood pressure or on any medication. Your doctor will advice you on your heartbeat rate and how high it can go safely when exercising. Alternatively you can run through the Physical Activity Readiness Questionnaire (PAR-Q) which are available at websites. Pencak Silat is relatively inexpensive way to achieve health and fitness. It comes in various approach which can cater to various needs and wants of individuals. Hence, this is good for people who are starting to get into exercise and people recovering from injury. To add on, i 3. Silat can save you money, improve your health and help to enjoy the martial arts techniques. 4. Regular training will: Warming up & Cooling down As with any exercises, it is important to warm up before training. Slow run for 10mins will warm your body up and prepare your muscles for more intensive training. Rest is also important as it allows your body to recuperate. Cooling down after the training is just as important as warming up beforehand. Train at easy pace for the last 5mins and you will finish refreshed and revitalized, rather then strained and tired. • Make you feel more energetic • Lessen the risk of many lifestyle diseases such as cardiovascular disease, diabetes, stroke etc • Help you sleep better • Reduce stress 13 Current recommendation for physical activity The Health Promotion Board of Singapore recommends 30mins of exercise, 5 to 7 times a week. If the thought of continuously exercising for 30mins is too daunting, you could break the 30mins into shorter period. 14 PENCAK SILAT COMMON INJURIES PENCAK SILAT COMMON INJURIES In every sports, there bounds to have common injuries which usually happened to athletes. Below are some of the common injuries faced in the sports of Pencak Silat. In any occurrence of sports injuries, PRICER must be applied before proceed on for medical check up. Rare competition Injuries • Prevention 1. Anterior Cruciate Ligament (ACL) tear • Rest 2. Medial Collateral Ligament (MCL) tear 3. Lateral Collateral Ligament (LCL) tear • Ice 4. Meniscus tear • Compression 5. Fractures & Joints dislocation (shoulder, elbow, etc) • Elevation 6. Concussion • Rehabilitation Common training Injuries 1. Sprains (ankle, wrist, knee, etc) 2. Contusion & Abrasion It is important that the above is being applied by a certified coach trained on standard First aid procedure. At all time during the training, the AED must be within the required range. The coach conducting the training should be trained on the usage of the AED. Reasons to the cause of injuries are: 1. Improper technique application 2. Wrong footwork 3. Wrong defense technique 4. Unable to apply technique of breakfall 5. Collision of contacts 6. Weak muscles not able to support the joints 7. Poor warming up exercise prior to intensive training &Poor cooling down after intensive training 8. Poor flexibility 9. Inadequate Rest 15 16 Basic Techniques Basic Techniques Some basic techniques is sports silat is punch, Kick & takedown. And not to the head The following are some rules for the safe execution of the sports In sports silat a valid punch For the dropping technique athlete executing the technique must 1st master the catching of the opponent leg. (Fig1) Then the athlete need basic conditioning to lift the opponent of their body size. (Fig 2) is only to the opponent vest & not anywhere above the opponent shoulder (neck, face, head) The same goes for the kicks. Valid Target are only to the vest Fig 1 Fig 2 Fig 3 For the landing position for the athlete being thrown on the ground, he/she need to apply the proper break fall technique as shown in fig 3 not to the joints 17 18 Basic Techniques TRAINING / COMPETITION EQUIPMENT ( Non-Sharp Artistic Weapon) Execution of the movement below 5 is forbidden while executing the dropping technique Keris Long Knife / Parang / Golok Lifting opponent above the shoulder level Sickle / Sabit / Celurit Choking the Opponent when the opponent fell to the ground 19 Long Stick / Tongkat P Panjang / Toya Tekpi / Trisula P Knife / Dagger / Pisau 20 TRAINING / COMPETITION EQUIPMENT TRAINING / COMPETITION EQUIPMENT Arm Guard Body Protector Sash Female Groin Guard Kicking / Punching Pad Palm Pad Mit Ankle Guard Kicking / Punching Bag In-step Guard Male Groin Guard Tapping 21 Knee Guard Tubi Grip 22
