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

Silat For Health 13-14

Safe Pencak Silat Guide Pencak Silat Common Injuries 15-16

Basic Technique 17-19

Training / Competition Equipment 20-22

Think Safe. Play Safe. Stay Safe

 INTRODUCTIO INTRODUCTION
N Learning the art and sport of silat is a rewarding
experience for all ages. It gives a great sense of
Pencak Silat is an art of self defense originated from the Malay basic fitness, helps develop balance and
ethnic group culture. Like all martial arts, Pencak Silat coordination and encourages social network.
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 Instructional Learn Alert Thorough
Here, in Singapore, the governing body is Singapore Silat
Federation (SSF) or in Malay is Persekutuan Silat Singapura
Safety
(PERSISI). Founded in the year 1976, it started off the journey
to establish the system to promote Pencak Silat not only in Setting the safety standards of training Pencak Silat at
Singapore but also in the world. community level as well at competitive level.
In the world, Pencak Silat has a governing body called Instructional
Persekutuan Pencak Silat Antarabangsa (International Pencak
Silat Federation) or in short PERSILAT, founded in the year Throughout the training it should be instructional and
1980. It comprises of 4 founding member c ountries; not letting trainees be on their own.
Singapore, Indonesia, Malaysia and Brunei Darussalam.
Learn
The Asian Pencak Silat Federation was later established in the Enjoy and learn the art with lesser risk to health hazard.
year 2011, where it is to be hub in Singapore, being the
secretariat center. It kicked off during the 1st Asian Pencak Alert
Silat Championship 2011 here in Singapore, participated by At all time during the training, one has to be on their
most of the big giants of Pencak Silat, namely Singapore,
alert mode throughout.
Indonesia, Brunei Darussalam, Malaysia& Vietnam.
Thorough
The European Pencak Silat Federation (EPSF) was
established on 22 September 2001 in Den Haag, The The safety aspect has to be thorough for all ages and
Netherlands by the national Pencak Silat Federations of all individuals not leaving a single soul be at risk.
eigh European member countries

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 ESSENTIALS FOR PENCAK ESSENTIALS FOR PENCAK
SILAT SILAT
Here is a list of essential items that could enhance Here is a list of essential items that could enhance
your safety on the Silat training: 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
• Mouth guard
or competitions
• Groin protector
• Training programs should include the warming up(eg:
• Body protector Dynamic stretches) and cooling down process.
• Footwear & light attire is very much essential for • Coaches should be
running during any aerobic trainings. around at all times
•Water bottles and face towels

Training Ground
Team Training equipment
• Mattresses
• Training ground (indoor/Outdoor) should be free of
• First Aid Box hazards and unwanted objects (nails or any other
sharp objects).
• Team Medical Bag (Taping, Sprays etc)
• Ventilation must be adequate to house the number of
• Ice
people training.
• AED
•Lighting must be clear during training

3 4
Basic Safety Tips For Training
Needs
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.
Sports Silat attire
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.
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.
Mouth guards
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.
5 6
Basic Safety Tips For Training
Needs
Groin protector
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.
Body protector (Leather material with layer of sponge n
rubber hose)
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.
Footwear (Barefoot or Sport/Martial art shoes)
Usually silat training is conducted with the
participant using bare foot. Safe training ground
(smooth and non-slippery) should never be
neglected.
However footwear such as sport shoes and
martial arts shoes are occasionally used in
some training both indoor and outdoor.
 Basic Safety Tips For Training TRAINING
Needs CHALLENGES
Choosing the place to train will make the training more Both the instructor and the participant are expose to
effective and safe. When doing training or a various of challenges during training. Some of which
competition, proper set-up, equipments checks and are:
security checks are important.
To be able to execute advance silat
movements safely, safety precautions
Training ground (indoor/Outdoor)
must be taken care of. You must first
An minimum of indoor/outdoor open space 12m x 12m is required be aware of the hazards of executing
for a silat training session to be conducted. Outdoor training for silat the techniques wrongly. Hence you
can be as enjoyable as indoor. You just need to be more caution have to follow through all the basic
training program that is set by the
while exercising. Recognise the dangers and safety aspects
coach.
accordingly.
Remember that it is vital for all silat practitioner to be injuries free. For example:

Mattresses One may injure his/her partner while

executing a dropping technique on
The mattress thickness is approximately 5cm,flat,non-bouncing them.
surface with a measurement of 1m x 1m. 100 pieces of such
Hydration
mattress will suffice for a class 20 participants.
The loss of water through perspiration has
First Aid Box other important effects on the body itself.
When the body sustains reduced levels of
water through perspiration, it tends to also
It is the provision of immediate care and normally
create a shortfall of sodium, which will
performed until the injury or illness is satisfactorily dealt with (such as result the participant to be in an
in the case of small cuts, minor bruises, and blisters). uncomfortable conditions such as muscle
cramps. Thus water taken regularly
throughout the training at every 30-
45minutes break.
Health Status / Medical History
Both of the coaches& participant s must
also be aware of the participant’s medical
7 history. Thus precaution must be taken 8
 TRAINING COACHES
CHALLENGES
Making Weight • All coaches must in proper attire during the
In Sports Pencak Silat athletes competing in match training and practice proper coaches code of
category need to make weight if they are over or under ethics.
weight from the weight class category that they are • All coaches must be from one of the affiliate of
competing in. the Singapore Silat Federation and not stand
Coaches have to ensure that the athletes adhere to safe, alone individuals or provider.
healthy proper diet in order to make or lose weight. They
are to follow guidelines set by nutritionist or dietitian.
COACHES COACHES
• At every training sessions, ensure that certified coaches are ATTIRE
present.
Coaches attire / equipment
• Coaches must posses a minimum of NCAP Technical Level 1 or the
highest NCAP Technical Level 3. (NCAP – National Coaching • Pencak Silat uniform with orange
Accreditation Program from Singapore Silat Federation and sash
Singapore Sports Council. These coaches then has to register
• Running shoe for all physical training
under the National Registrar of Coaches (NROC)
•
Need for coaches to be NCAP Technical certified is due to • Water bottle
the specificity of the knowledge of Pencak Silat. •
• Face towel
Coaches must have the Coaching philosophy. Philosophies are
basic beliefs or opinions concerning a particular subject, issue • Stop watches
or sphere of activity. • Whistles
•
Almost all coaching philosophies exist for the welfare of the
athletes. Welfare is usually considered in terms of benefits to the
• Clip board with training programs
wellbeing of athletes, as well as protection from unnecessary risks,
costs, or negative influences.

9 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 Match Competition
It is important that the above is available Attire
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 Artistic Competition Artistic Competition
sports shoes is not worn.
Double/Single Team Category
Category
11 12
 SILAT FOR HEALTH &
FITNESS
Before start of exercise
1. 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.
2. 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:
• 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
SILAT FOR HEALTH & FITNESS
•
Strengthen your heart
• 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
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.
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 PENCAK SILAT COMMON
INJURIES
In every sports, there bounds to have common injuries which INJURIES
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
Rare competition Injuries • applied
be Prevention
before proceed on for medical check
1. Anterior Cruciate Ligament (ACL) tear up.
• Rest
2. Medial Collateral Ligament (MCL) tear
• Ice
3. Lateral Collateral Ligament (LCL) tear
• Compression
4. Meniscus tear
• Elevation
5. Fractures & Joints dislocation (shoulder, elbow, etc)
• Rehabilitation
6. Concussion
Common training Injuries
7. Sprains (ankle, wrist, knee, etc) It is important that the above is being applied by a
certified coach trained on standard First aid procedure.
8. Contusion & Abrasion
At all time during the training, the AED must be within the
Reasons to the cause of injuries are:
required range. The coach conducting the training
9. Improper technique application should be trained on the usage of the AED.
10. Wrong footwork
11. Wrong defense technique
12. Unable to apply technique of breakfall
13. Collision of contacts
14. Weak muscles not able to support the joints
15. Poor warming up exercise prior to intensive training
&Poor cooling down after intensive training
16. Poor flexibility
17. Inadequate Rest

15 16
 Basic Basic
Techniques 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
is only to the opponent the technique must 1st master the catching of
the opponent leg. (Fig1) Then the athlete need
vest basic conditioning to lift the opponent of their
body size. (Fig 2)
& not anywhere above the
opponent shoulder
(neck, face, head)

The same goes for the

kicks. Valid Target are only
Fig 1 Fig 2 Fig 3
to the vest
For the landing position for the athlete being
thrown on the ground, he/she need to apply
not to the the proper break fall technique as shown in fig
joints 3
17 18
 Basic TRAINING / COMPETITION
Techniques EQUIPMENT ( Non-Sharp
Execution of the movement below 5 is forbidden Artistic Weapon)
while executing the dropping technique

Keris Long Knife / Parang / Golok

Lifting opponent above the shoulder

level

Sickle / Sabit / Celurit Tekpi / Trisula

Choking the Opponent when the opponent fell to

the ground Long Stick / Tongkat Knife / Dagger /
Panjang / Toya Pisau
19 20
 TRAINING / TRAINING /
COMPETITION COMPETITION
EQUIPMENT EQUIPMENT

Arm Guard
Body Protector Sash
Female Groin Guard Male Groin Guard

Palm Pad Mit

In-step Guard

Ankle Guard Knee Guard

Kicking / Punching Bag

Kicking / Punching Pad

Tapping Tubi Grip
21 22