Warm up training:

Arm circles in bow stance

Whirling arm-drop stance slap

Standing heel stretch

Drop stance L+R

Stand toe touch bend

Partner or bar shoulder stretch

Back bending wind mill arms

Sit ups

Superman with partner holding heels

Walking hands

Lunge chair leaps

Fist push ups

Drilling jab cross for speed

Drill lift lead knee

High knees

Jab cross in-out

Thai pad- basic kick and punch combos

Shadow box and equipment practice:

-Shadow Boxing: punches and kicks

- 5 attack shadow box

-shadow box with sweeps

-Jab-cross parry

-With partner- shadow box from a distance attacking and defending

-Heavy Bag: jab, cross, hook, push kick, round kicks, side kicks

-Thai pads- lead side kick, rear round kick

- tree hitting for conditioning

Basics:

Fight stance and footwork (light and bouncing)

Fall practice: front fall, front dive roll, drunken style break fall, back roll to feet

Jin Bu: step forward, step back, full step back, back cross

Side lunge step, lateral step, front cross step, switching stance (180 jump)

Moving forwards knee up stance, rear foot stepping forward.

Basic punches

1. Jab- add step

2. Cross- add step

3. Lead Hook – add step

4. Rear hook- add step

5. Lead uppercut

6. Rear uppercut

Jab

1. Jab into a open guard

2. Angling the opponent

3. Use a low jab vs a high jab

4. Jab the opponent trying to use up-knee

5. Jab vs a round hook

6. Low jab vs high hook

7. Jab an incoming takedown

Cross

1. Cross an open guard

2. Low cross vs high punch

3. Inside cover opponent cross and return cross

4. Hit opponent cross down and return cross

5. 3 point cover cross- return cross

6. Cover low kick and cross

7. Cover high kick and cross

Hook

1. Jab and hook to body

2. Cover kick and hook to body

3. Jab to body, hook to head

4. Cover hook return hook

5. Block a front kick with hook, counter with cross

6. Cover low kick and hook

7. Cover body shot and hook and jab

Uppercut

1. Use against double leg take down

2. Cover body shot an uppercut

Basic attacks:

1. Jab and rt. Spin backfist

2. Double hook punches

3. Lead uppercut, rear Hook

4. Lead hook, rear uppercut

5. Jab cross combo

6. 2 upper cuts

7. Jab rear uppercut

8. Jab, rear hook

9. Overhand right, left uppercut

Foot jab/push kick

10. Lead foot jab

11. Evade jab with left side lunge, cross to body, rear foot jab

12. Cover hook, rear foot jab

13. Two handed round kick block, counter with foot jab

14. Foot jab vs round kick (foot jab to chest)

15. Foot jab vs side kick (foot jab to hip)

16. Foot jab vs spinning hook kick (foot jab to hip)

17. Spin kick vs foot jab

Side kick

18. Spinning backfist, side kick combo

19. Low sweep kick, high side kick

20. High side to chest/head

21. Side kick to thigh

22. Slip cross, rear side kick

23. Side kick vs spin round kick

24. Cover hook and side kick

25. Lead side then rear side kick

26. Low lead side kick, lead high side kick

27. Jab, lead side kick

28. Step back evade side kick- counter with side kick

Round kick

29. Jab cross rt. Round kick

30. Parry cross, rt. Round kick

31. Lead leg round kick

32. Retreat back- jab cross round kick

33. Evade cross- counter with cross-jab rear round kick

34. Jab, high rear round kick

Leg sweeps

35. Parry jab, sweep lead leg

36. Cover opponent lead side kick, sweep standing leg

other

37. Lead push kick, rear side kick

38. Lead push kick- rear round kick

39. lead push kick- spin heel kick (rt)

40. lead leg shin kick, lead side kick

41. rear leg side kick 2X

42. jab, rear push kick

43. jab cross lead round kick

44. jab cross rear side kick

45. lead round kick, jab, rear hook

46. jab cross, rear low sweep kick

47. spin rt. Backfist, lead round kick

48. jab, spin rt. Heel kick

Throws

1. cover hook, neck lock-hip throw

2. cover hook, sweep lead leg throw

3. duck incoming strike, double leg takedown

4. catch round kick, step sweep to sweep standing leg

5. duck incoming strike, single leg, grab behind second leg and toss

6. duck incoming strike, singe leg lift, sweep standing leg

7. catch push kick, turn and sink to bring on shoulder and throw

8. catch push kick-lift up push forward

9. catch round kick, grap opponent shoulder, lift leg up and throw

10. cover hook, sweep kick opponent lead leg

11. counter to single leg takedown-control the head, grab waist and throw

12. jab cross- double leg

13. jab cross- major hip throw

Sparring drills

1. stopping round kicks with two hands

2. catching jab cross

3. cover hooks and high kicks with 3 point coverage

4. leap frog parry jab cross

5. shadow box kick catches

6. forearm block outside for kicks

7. forearm block inside for kicks (low wing block)