Pencak Silat - A Sport Safety Guides

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
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
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.
TRAINING CHALLENGES

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 participants medical
history. Thus precaution must be taken
during training. (eg asthmatic participant)
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.
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
Knife / Dagger /
Pisau
20
EQUIPMENT
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

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Content

Essentials for Pencak Silat

Basic Safety Tips for Training Needs

Coaches / Athletes Attire

Safe Pencak Silat Guide

Think Safe. Play Safe. Stay Safe

Silat For Health

Pencak Silat Common Injuries

Training / Competition Equipment

Pencak Silat is an art of self defense originated from the Malay

Here, in Singapore, the governing body is Singapore Silat

In the world, Pencak Silat has a governing body called

The Asian Pencak Silat Federation was later established in the

The European Pencak Silat Federation (EPSF) was

ESSENTIALS FOR PENCAK SILAT

ESSENTIALS FOR PENCAK SILAT

Here is a list of essential items that could enhance

Here is a list of essential items that could enhance

Personal Training equipment

Silat attire ensure that the silat attire is as per your

Training program catering to individual age group

Following the Rules and Regulations of the

Training programs should include the warming up(eg:

Coaches should be around

Footwear & light attire is very much essential for

Water bottles and face towels

Training ground (indoor/Outdoor) should be free of

First Aid Box

Ventilation must be adequate to house the number of

Lighting must be clear during training

Basic Safety Tips For Training Needs

Basic Safety Tips For Training Needs

In Silat, we have different styles and different organization within

It is a protective garment worn under clothing. The

Sports Silat attire

Body protector (Leather material with layer of sponge n

Silat attire consist of three parts: A uniform, pants and belt/Sash.

Body protectors come in various sizes and it is important to

Forearm guards and Shin guards

Footwear (Barefoot or Sport/Martial art shoes)

Usually silat training is conducted with the

A mouth guard is a soft plastic or laminate device

However footwear such as sport shoes and

Basic Safety Tips For Training Needs

Both the instructor and the participant are expose to

Training ground (indoor/Outdoor)

The mattress thickness is approximately 5cm,flat,non-bouncing

To be able to execute advance silat

In Sports Pencak Silat athletes competing in match category

All coaches must in proper attire during the training

All coaches must be from one of the affiliate of the

Coaches have to ensure that the athletes adhere to safe,

At every training sessions, ensure that certified coaches are present.

Coaches must posses a minimum of NCAP Technical Level 1 or the

Need for coaches to be NCAP Technical certified is due to the

Coaches must have the Coaching philosophy. Philosophies are

Coaches attire / equipment

Pencak Silat uniform with orange sash