Seniors
1. Junjie
2. Zhihao
3. Yusiang
4. Zhiyi

Elizabeth’s section
5. Elizabeth
6. Felix
7. Celia
8. Ying ying
9. Samuel
10. Melisa
11. Kee En
12. Xinyi
13. Jian Lin
14. Yuqin
15. Pohting
16. Angela

Pekyee’s section
17. Pek Yee
18. Noelle
19. Kai Jun
20. Rachel
21. Eric
22. Sylvanus
23. Audrey
24. Jamie
25. Stella
26. Shinyi
27. Peiwei

the details are as follows:

• Sunday, 4th January
• meet at toa payoh MRT station at 0800 or toa payoh sports hall at 830 (if you're going there yourself). report to me (yuqin :D) to collect your grading cards. for those meeting at the MRT station, please note that we'll leave promptly at 815, so latecomers please make your own way there (:
• bring FULL gi, white tshirt(for girls), a pen and guards (all neccessary ones haha!) for those who need them
• ensure that you have the correct belt colour: please do borrow from friends who have them etc or if not able to do so, inform me and I’ll try to help (: we’ll provide the tapes for those who need them as well. PS. someone left behind a yellow belt after our last trng that day. do tell me if it's yours okay!!
• neat hair, remove all accessories eg. ear studs, colourful hair accessories etc.
• please inform your section leaders if under any unfortunate circumstances you cant make it or at least inform someone if you'll be late!

and for those who have not paid peiwei, please do so on that day itself. also, from the next grading onwards (ie.april'09),we'll be implementing the rule of a minimum 80% attendance before we'll allow you to go for grading. this is in view of increasing cases of people going for grading unprepared as they've missed several trngs and members who only turn up for gradings once every 3 mths :(

alright! see you guys there then! dont be late!! jiayou for more double promos :D

Seniors
1. Junjie
2. Zhihao
3. Yusiang
4. Zhiyi

Elizabeth’s section
5. Elizabeth
6. Felix
7. Celia
8. Ying ying
9. Samuel
10. Melisa
11. Kee En
12. Xinyi
13. Jian Lin
14. Yuqin
15. Pohting
16. Angela

Pekyee’s section
17. Pek Yee
18. Noelle
19. Kai Jun
20. Rachel
21. Eric
22. Sylvanus
23. Audrey
24. Jamie
25. Stella
26. Shinyi
27. Peiwei

the details are as follows:

• Sunday, 4th January
• meet at toa payoh MRT station at 0800 or toa payoh sports hall at 830 (if you're going there yourself). report to me (yuqin :D) to collect your grading cards. for those meeting at the MRT station, please note that we'll leave promptly at 815, so latecomers please make your own way there (:
• bring FULL gi, white tshirt(for girls), a pen and guards (all neccessary ones haha!) for those who need them
• ensure that you have the correct belt colour: please do borrow from friends who have them etc or if not able to do so, inform me and I’ll try to help (: we’ll provide the tapes for those who need them as well. PS. someone left behind a yellow belt after our last trng that day. do tell me if it's yours okay!!
• neat hair, remove all accessories eg. ear studs, colourful hair accessories etc.
• please inform your section leaders if under any unfortunate circumstances you cant make it or at least inform someone if you'll be late!

and for those who have not paid peiwei, please do so on that day itself. also, from the next grading onwards (ie.april'09),we'll be implementing the rule of a minimum 80% attendance before we'll allow you to go for grading. this is in view of increasing cases of people going for grading unprepared as they've missed several trngs and members who only turn up for gradings once every 3 mths :(

alright! see you guys there then! dont be late!! jiayou for more double promos :D

THE HCTKD FAMILY
we are one.

COACHES/SENIORS

COACH:
Mr Guna
Miss Celestine Lee

SENIORS:
Guo Bin
Yu Shu
Zhi Hao
Pei Wei

HCTKD 11/12'

Amanda Ong | Ang Wee Shuen (Vice-President) | Chan Wei | Cheong Jia Wen (Section Leader) | Choong Ming Zhe | Chua Li Ying | Chua Shu Yuan Delvin | Dew Lim | Eugenia Kwong (Training IC) | Ezor Pang | Foo Li Ting | Geraldine Chia Wan Ni | Goh Zhen May | Ho Lih Maan (President) | Ivan Eng | Janice Lee Xiu Wen | Jessica Teck | Kenneth Loh Ding Chao | Khoo Wan Xin | Koh Hui Ting Celeste | Kong En Qi Priscilla (Secretary) | Lau Kar Yee (Treasurer) | Lim Wen Xi Joyce | Lim Yi Chao | Lin Jian (Welfare+PRO) | Ling Xin Chuan | Lu Hao (Quarter Master) | Luo Xue Shi | Moo Lee Yin | Neo Yu Min | Ng Ding Quan | Ng Qi Xiang | Poh Yong Keat | Seah Hsiao Wei | See Wei Li Willy | Tabitha Tan | Tan Jian Yang Adrian | Tan Xin Yi | Tan Zhi Rong | Tan Zhi Wei | Teo Min Shuen | Victoria Tan | Victoria Tay | Wang Yue Han | Yip Cheng Hao (Training IC) |

TKD EXCO 12/13'

PRESIDENT:
Tay Yu Jia(13S71)

VICE PRESIDENT:
Shanice Choo(13A13)

SECRETARY:
Lee Ying Hooi(13S76)

TREASURER:
Ong Yixuan(13S6C)

TRAINING ICs:
Lee Dao Ming(13S6)
Lester Chan(13S78)

WELFARE REP:
Joshua Loh(13S6P)

QUARTER MASTER:
Toh Wei Jie(13S60)

PUBLIC RELATIONS OFFICER:
Priscillia Lau(13A14)

SECTION LEADERS:
Alicia Chia(13S72)
Elton Pan(13S7J)

TKD EXCO 12/13'

PRESIDENT:
Wong Ser Yeen(12S6K)

VICE PRESIDENT:
Cheong Kit Ryan(12S6B)

SECRETARY:
Kam Zhi Qi Carina(12S7A)

TREASURER:
Lieu Yi Xuan(12S76)

TRAINING ICs:
Jeremy Lim Guan Fong(12S6C)
Yang Shu Yi(12S6B)

WELFARE REP:
Nicole Ann Lim Jia Ying(12S7H)

QUARTER MASTER:
Ang Ying Xuan(12S6C)

PUBLIC RELATIONS OFFICER:
Chua Jing Yi(12S60)

SECTION LEADERS:
Tan Ying Qi Rachel(12S7A)
Chua Helin Abigail(12S7A)

TKD EXCO 11/12'

PRESIDENT:
Lih Maan

VICE PRESIDENT:
Wee Shuen

SECRETARY:
Priscilla

TREASURER:
Lau Kar Yee

TRAINING ICs:
Cheng Hao
Eugenia

WELFARE REP:
Lin Jian

QUARTER MASTER:
Lu Hao

PUBLIC RELATIONS OFFICER:
Lin Jian

SECTION LEADER:
Jia Wen

TKD EXCO 10/11'

PRESIDENT:
Priscilla Keng(10S7H)

VICE PRESIDENT:
Aloysius Teng (10S6D)

SECRETARY:
Carine Lim (10S7E)

TREASURER:
Lin Geng Yu (10S7C)

TRAINING ICs:
Koh Jit Woon (10S6A)
Nicole Liang(10S78)

WELFARE REP:
Tung Yi Jung (10S73)

QUARTER MASTER:
Marcus Thian (10S6H)

PUBLIC RELATIONS OFFICER:
Kho Ruimin (10S6D)

SECTION LEADERS:
Kheng Lin Chun (10S65)
Petrina Ng(10S7E)

MEMBERS: Loh Yu Gui | Cheryl Cheng Ci Lin | Sheriel Chia Yun Zhen | Stanley Koo Sen Meng | Li Ming Yang | Lim Shi Jie | Lieu Shi Yang | Kay Boon Khai Jordy | Ng Jun Da Nelson | Ang Chong Yee | Zhu Kezheng | Seah Sze Ling | Nicholas Sim Kwang Hong | Chow Zheng Jie | Wang Xiaolu | Yeo Jun Han | Lee Shyh Horng | Lim Tze Hao | Kong Pei Xuan Tamaryn | Wang Qian | Gan Ding Han | Wen Qianlin | Lin Hsiao Chu | Pamela Loke | Wang Yue | Lim Seok Ting | Chua Sin Ying | Tan Hwee Yong Trevor | Hon Guang Yu Jeremy | Lai Wei Hong Sean | Tong Jing Kai Kenneth | Eunice Tan Xue Qi | Chuang Xue Hng |

CHATTERS
comments and suggestions

UPCOMING EVENTS
what's next?

EXCO Elections 2012

Details TBA

Videos!

http://www.youtube.com/watch?v=qE9gjVopXP8
http://www.youtube.com/watch?v=N0Br1Nkp80Q

Injury Prevention/ Remedy

[CREDITS TO PEI WEI!!!]
If you pull your muscle *touchwood*:
1. Rest and Ice immediately after injury to reduce swelling and pain
2. Take anti-inflammatory drugs(diclofenac sodium or naproxen sodium)from Lin Jian, check for NSAID allergy and gastric side effects.
3. Rest and apply heat to improve circulation after swelling stops
4. Light stretching to strengthen muscle


If you have been injured for some time:
Take the anti-inflammatory drug. Before training do really thorough stretching until your muscle reaches optimal flexibility.


You can try doing this sequence,
1. Routine warmup
2. Jog
3. Hold against wall and swing legs first vertically then laterally with gradual increase in height.
4. Tuck jumps
5. Focused flexibility stretchings and splits
6. Raising kicks
7. Front kicks
8. Only here comes the side kick!

For really severe injuries, rest and DO NOT KICK but STRETCH MORE.

Hamstring injuries are one of the most common injuries across all martial arts. If you want to prevent getting both your hamstrings injured, do visit the gym and use equipments like the leg curl machine to train your hamstrings! Use only 50-70% of the weight of...weights that you normally train with, and do three sets of 20-25 lifts with your leg. Doing this exercise twice a week should reduce the occurrence of any hamstring injuries! :) If you are experiencing a muscle ache or strain, you can look for Wee Shuen/ Lih Maan for a wonderful & FOC sports massage experience :D

see also: http://orthopedics.about.com/od/sprainstraintreatment/ht/muscle.htm