INSTRUCTOR'S DRILL BOOK

Copyright (c) 2009 Tom Dunne.

updated August 31st, 2009

Please bring these belt requirements to each class and use it as a guide to practicing outside of class. A typical class consists of a warm up, followed by stretching, cardio and calesthenic exercises. Following the warm ups and fitness is jiu jitsu (grappling) and mixed martial arts (kick boxing, wrestling, karate, etc.) techniques and drills. Towards the end of class students spar and grapple with other students; enabling them to test and improve their techniques and strategy.

Students should be agressive in their matches / fights but should always be humane and inflicting the least amount of injury possible.

:. WARM UPS .:

Running (run 2 - 10 minutes / walk 1 minute x 3 - 5 sets)
Shadow Boxing & Shadow Fighting (2 - 5 minute rounds x 3 - 5 sets)
Neck Warm Up: Looking Side to Side, Up and Down, Left to Right
Circles: knees, wrists, ankles, arms (large / small), hips, shoulders, head, elbows, upper body - yellow
Knee Circles from lying on your back
Tricep Stretch (use a towel for a deeper stretch) - yellow
Shoulder Stretch - yellow
Swinging Arms Open to Closed, Over and Under, Up and Down
Bear Walk - yellow
Duck Walk - orange
Crab Walk - yellow
Monkey Walk - orange
Inch Worm - purple
Backward Roll from Sitting - yellow
Break Falls: backward, forward, side - orange
Shrimp - yellow
Reverse Shrimp - green
Cart Wheel - purple
One Hand Cartwheel - blue
Roundoff - green
Standing up from Crossed Leg Position - purple
Shake Foot: From sitting, hold ankle and shake foot



STRATEGY

Always work to get the best possible position to finish the match / fight as quickly as possible.



CONCEPTS

Baiting
Muscle Memory
Distance
Timing


WARM-UPS & JIU JITSU SOLO DRILLS

Getting to your stomach from flat on your back - purple
Coming to your knees from sitting - orange
Bridging and Side bridging - yellow
Guillotine Situp - yellow
Guillotine Situp switch to Kimura - orange
Wrestler's Escape Drill 1 - orange
Wrestler's Escape Drill 2 - green
Forward Roll from Kneeling and Standing - purple
Side Roll from From Lying Down and from Knees (drop leg back when doing from kneeling) - yellow
Roll backwards onto shoulders, lift hips and triangle legs - purple
1 Leg Bridging - orange
Triangle Legs - yellow
Sit-ups (Legs wide) with Collar Choke - blue
Kneel Down - Stand Up - yellow
Surf Board Drill - yellow
Jump to Feet - yellow
L Roll - brown
Shoulder to Shoulder Rolling - blue
Spin to Guard (use wall or partner) - blue
Left Cart Wheel, Right Cart Wheel, Forward Roll to Feet, Backward Breakfall, Backward Roll to Feet
backward Roll, Push ups, Forward Roll, Push ups x 2-5 minutes
Backward Breakfall, backward Roll,

KIDS DRILLS

Rope Drill 1: Snake

Rope Drill 2: Spin Rope in Circle (Jump)

Rope Drill 3: Duck, Bob, Weave, Punch, Jump Step (Technique by Number)

Rope Drill 4: Side Jump Over Rope, Sprawl, Side Roll Under Rope

Kick Punch Combination on Shield, Crawl Through Holder's Legs and Bear Walk (Duck, Jumping Jack
Run, etc.) to End of Line

Self Defense Technique: Run to Tell Teacher/Parent/Adult

Stop, Drop, and Roll

One Hand Wrist Grab: Pull Against thumb - yellow
One Hand Wrist Grab: Use Knee - orange
Two Hand Wrist Grab: Pull hand out using free hand - yellow
Figure Four Grip Break - purple
Grip Break Against Single Hand Lapel Grab - yellow
Pant Leg Grip Break - green
Spider Guard Grip Break: Step on Wrist/Bicep - blue
Wrist Circle against a wrist grab - orange
Neck & Elbow Clinch Grip Break: grab wrist, hand on elbow, turn in quickly - blue


THE CLINCH

Neck & Elbow Clinch - yellow
Thai Clinch - yellow
Double Underhooks - orange
Overhook, Underhook - orange
Double Overhooks - orange
Peruvian Neck Tie Tie-up (Head & Arm In)
Pummelling for Underhooks - green
Pummelling for Muay Thai Clinch - green
Double Under Hooks Win - green
Sumo Drill - orange

THROWS & TAKEDOWNS

Takedown Defense: Sprawl - yellow
Shooting - yellow
Basic Hip Throw - yellow
Double Leg Takedown (Baiana) - yellow
Single Leg Takedown 1 - orange
Single Leg Takedown 2 - orange
Defend Single Leg Takedown (Push Head Down)
Inside Trip - green
Outside Trip (from standing and from knees) - green
Ankle pick - blue
Belt Lift & Drop - blue
Crab Takedown - green
Ankle Grab Takedown From Behind - purple
Ankle Grab Takedown From Front
Fireman's Carry - blue
Jump Guard - yellow
Flying Armbar - brown
Front Bear Hug Against Lower Back - purple
Scissor Takedown - black


THE GUARD

Guillotine Choke - yellow

Guillotine Choke (Lock with Rear Naked Choke Hand Position) - green

Guillotine Choke Defense 1 (Head Trapped) - yellow

Guillotine Choke Defense 2 (Head & Arm Trapped) - orange

Arm Inside Guillotine - yellow

Kimura - yellow

Kimura Defense 1: Lock Hands Behind Back - yellow

Counter to Kimura Defense: Bump Hips - orange

Kimura Defense 2: Forward Roll - purple

Kimura Defense 3: Grab Belt or inside Leg and Posture up - orange

Arm Bar - yellow

Arm Bar Defense 1: Cross and Lock Arms, Stack opponent, relax arm and pull it out -

Counter to Arm Bar Defense 1: Arm bar opposite side; switch hips and foot behind neck

Arm Inside Arm Bar - purple

Double Armbar - orange

Front Shoulder Choke - orange

Thrusting Choke While in Guard - yellow

Ezekiel Choke While in Guard - green

Triangle Choke - yellow

Triangle Choke Escape 1: Posture Up (look to the ceiling), Pull Arm Across - yellow

Triangle Choke Escape 2: Pull on Knee and Drive Forward - yellow

Triangle Choke Escape 3: Step on Arm and Stand Up - purple

Triangle Choke Escape 4: Sit Back and Pry, Ankle Lock - green

Triangle Choke Escape 5: Posture Up (look to the ceiling), Cork Screw Stand-up

Tepee: Counter to Triangle Escape 1 - blue

Front Collar Choke 1: Fingers inside both hands - orange

Collar Choke 2: Fingers inside, Thumb inside (or grab shoulder) - yellow

Collar Choke 3: Using Bottom of Lapel, bring around back - blue

Underarm Collar Choke - green

Gogoplata - brown

Rubber Guard - blue

Take The back from the Guard - blue

Body Triangle - orange

Seatbelt from Bottom - purple

Omoplata - orange

Omoplata with Foot Choke and Arm Lock Option on Transition - green

Bolt Lock - brown

Heel Hook - black belt

Achilies Ankle Lock - green

Helicopter Armbar - brown

X Guard - blue

Delhivera Guard - blue

Standing Up from the bottom: Cross Face, Post, Safety Stand Up, Drive knee to Pull Leg out - purple

Butterfly Guard - purple

Feet on Opponents Hips to Push Them Away - orange

"Brabo" Choke with Gi from Top Half Guard

ETC.

Half Guard Pass 1: Push Knee, Pry with Foot - orange

Half Guard Pass 2: Arm Inside, Extend Back

Half Guard Pass 3: Knee Drive going into Modified Scarf Hold

Mission Control

Chill Dog

New York

Kung Fu Move

Zombie

Pisa Sweep

Kneeling Pass 1: Push Knee, Inside Knee Pass

Kneeling Pass 2: Push Knee, Outside Knee Pass

Kneeling Pass 3: Hold Leg underneath - blue

Kneeling Pass 4: Stacking Knee Method - yellow

Kneeling Pass 5: Two Arms Under

Walk Over Guard Pass

Bear Hug Guard Pass

Standing Guard Pass 1: Corkscrew - yellow

Standing Guard Pass 2: Cross Wrists, Stand, Push On Knee and Step Back - purple

Butterfly Guard Pass 1: Push Knee - purple

Butterfly Guard Pass 2: Hold Pants, Jump to Side - green

Headstand Pass - brown

Cartwheel Guard Pass - blue

Seatbelt Guard Pass from Top - purple

Open Guard Pass 1: Swing Legs and Take Side Control - yellow

Open Guard Pass 2: Push Legs to Floor and Take Mount - yellow

Open Guard Pass 3: torena

Open Guard Pass 4: spinning torena

Double Ankle Grab Sweep - yellow

Counter to Double Ankle Grab Sweep - yellow

Scissor Sweep - yellow

Push Sweep - orange

Kimura Sweep - orange

Elevator Sweep - purple

Butterfly Sweep - green

Handstand Sweep - blue

Arm Inside Sweep - green

Overhead Sweep - brown

Leg Binding Sweep - blue

Spider Guard Sweep - blue

Star Sweep - brown

Sicle Sweep - brown

Kickover Sweep - brown

Sit-up Sweep (Hip Thrust Sweep) - orange

Classic Half Guard Sweep - green

X Guard Sweep 1 - brown

X Guard Sweep 2 - brown

De Le Rivera Guard Sweep - blue

De Le Rivera Guard Kickover Sweep - blue

Knee On Stomach Defense 1 (Cup Knee (Pull to Side) and Escape Hips)

Armbar Counter to Knee On Stomach Defense if Opponent Pushes on Knee

Knee On Stomach Defense 2 (Push Opponents Hips, Escape Hips)

Knee On Stomach Defense Counter: Switching Knees

Telephone Arm Lock Far Side (Attacker is pushing and exposing far arm)

Telephone Arm Lock Near Side (Attacker is pushing and exposing near arm)

Straight Arm Lock Near Side (Attacker is pushing): Figure Four Grip and Lean Back for leverage

Collar Choke: Fingers inside, Thumb inside (or grab shoulder)

Arm Bar near side

Hip Switch to Mount - yellow

Knee Drive to Mount - yellow

Escape 1: Upa Escape - yellow

Escape 2: Elbow to Knee to Bind Legs, Backward Roll Escape to Side Mount - green

Escape 3: Bridge and Push Opponents Chest and Neck, Escape Knee Between Elbows, Guard - yellow

Escape 4: Elbow Escape - orange

Escape 5: Wrestler's Escape - green

Americana (Key Lock) - yellow

Americana (Key Lock) Defense (Gable Grip Hands) - yellow

Straight Elbow Lock - yellow

Front Shoulder Choke - green

Shoulder Pressure - yellow

Kimura - orange

Toe Hold transition to Mount - blue

Cross Choke: Reach under arm to secure collar, Grab opposite Collar and bring elbow to floor - blue

Knee Bar - brown

Reverse Triangle (with optional armlock, kimura) - brown

Defense Against Reverse Triangle (kneel on stomach) - brown

Leg Choke from Bottom: Grab Collar thumb in, same side leg over head, Use opposite hand to hold leg - blue

Ninja Choke: Lapel Colar Choke (Walk around head keeping shoulder pressure) - brown

Walk Around Arm Bar - blue

D'Arce Choke - brown

Anaconda - blue

Guillotine - blue

Anaconda choke with Gator Roll - blue

Cow Tip - yellow

Escape 1: Side Roll - purple

Escape 2

Crucifix - brown

Wrestler's Escape - yellow

Escape to Half Guard - purple

Attacker Lies Flat on Stomach (Grab, Lift, and Turn Over) - purple

Suicide Choke - brown

Strangle From Across Side (Hold Lapel Under Arm, Strangle) - brown

Headlock Escape 1: Frame, Leg over head, Armlock - yellow

Headlock Escape 2: Attacker with Head Close; Hook Leg, climb to back - blue

Headlock Escape 3: Attacker Keeps Head and Knees Close - blue

Headlock Escape 4:

Key Lock with Leg - blue

Straight Arm Lock with Leg - blue

Straight Arm Lock with Stepover: From Modified Scarf Hold (Arm Secured), Outside Leg steps over
head for Armlock - brown

Transition From Side Control to North South - brown

Counter Transition From Side Control to North South by Turning with Opponent to Take Single Leg - brown

Escape 1: Bridge Hips, Backward Roll, Feet into Armpits, Take the back - blue

Escape 2: Create Space, Spin back to Guard - brown

Escape 3: Create Space, Side Bridge to Grab Single Leg - green

Kimura - orange

Arm bar - purple

Taking the Back From North South - green

Escape 1: Upa - yellow

Escape 2: Elbow Escape - orange

Backdoor Escape: Feet in Biceps, Roll - blue

Front Collar Choke - yellow

Thrusting Choke - yellow

Arm Bar - yellow

Arm Bar Defense 1: Hold Arm - yellow

Arm Bar Defense 1 Counter Attack: a) Push at Bicep with Foot, b) Fall Towards Opponents Head and Pull, c) Wrist Lock

Arm Bar Defense 2: Swing Arm Under and Roll - purple

Arm Bar Defense 3: Backward Shoulder Roll

Take The back from the Mount - purple

Keeping The Mount Loose to Take the Back - purple

Triangle From Mount - blue

Neck Crank - black belt

S Mount: Arm Bar 1, Arm Bar 2, Straight Arm Lock 1, Straight Arm Lock 2, Wrist Lock, Arm Bar 3 - brown

Neck Crank: Knee in Sternum, Pull back of head - brown

Grapvine Legs - blue

Cross Choke: Thumb in, Elbow to Ground, Secure Opposite collar to keep from sliding - green

Nutcracker - yellow

Americana (Key Lock) - yellow

Americana (Key Lock) Defense (Gable Grip Hands) - yellow

Americana (Key Lock) Defense Counter: Armbar - purple

Keeping The Mount (Defend opponent pushing on knee, stomach, chest, and sitting up) - orange

Rear Mount Escape From Sitting: Lift Arm Over, Turn into Guard - orange

Rear Mount Escape From Flat On Stomach 1: Escape to Half Guard - green

Rear Mount Escape From Flat On Stomach 2: V Escape - blue

Rear Naked Choke (Sleeper Hold) - yellow

Rear Naked Choke Defense from Sitting (Defend neck) - yellow

Armbar from Rear Mount - yellow

Double Lapel Choke from the Back: Zipper Choke - purple

Half Nelson Collar Choke - purple

Collar Choke (Elbow or Hand on Back of Head) - orange

Body Triangle - green

Defend Standing Guard Pass with Ankle Grab Sweep, Mount, Arm Bar

Opponent Defends Your Arm Bar From the Guard, Transition to Arm Bar opposite Side

Kimura, Guillotine,

Standing Arm Drag to Rear Nake Choke

Jump Guard from Standing, Kimura (opponent defends), Guillotine Choke

Arm Bar, Arm Bar Defense by locking arms, place foot behind neck and arm bar opposite side

From Side Control: Key Lock, Straight Arm Lock, Kimura

Triangle Choke, Arm Bar (Opponest Defends Arm), Arm Bar Opposite Side

Scissor Sweep to Mount, Thrusting Choke, Arm Bar

Double Leg Take Down, Key Lock Attempt, Cross Choke

Kimura 1, Kimura 2, Kimura 3

How to Standing up in A Fight (Safety Stand up) - yellow

Hook Punch Defense 1: Block at Bicep, Hook Over Arm, Hip Throw - orange

Hook Punch Defense 2: Duck Under Punch, Reverse Grab Both Legs Behind Knees and throw over back - brown

Hook Punch Defense 3: Block at Bicep, Duck Under to Front Shoulder Choke - orange

Hook Punch Defense 4: Block at Wrist/Bicep, Standing Key Lock - purple

Front Bear Hug Defense (Arms Trapped): Hip Throw (Push Hips, Step to Side, Step in Front for Throw) - purple

Front Bear Hug Defense (Arms are Free): Push Chin (Nose), Front Kick or Knee - yellow

Rear Bear Hug Defense 1 (Arms are Free): Strike back of Hand with knuckles, Finger lock - green

Rear Bear Hug Defense 2 (Arms are Free): Figure Four Grip Break - purple

Rear Bear Hug Defense 1 (Arms Trapped): Step behind facing inwards, grab behind both legs, lift and drop - orange

Rear Bear Hug Defense 2 (Arms Trapped): Loosen Opponents Hug, Step to Side, Bend Forward Grab Leg for Takedown - purple

Rear Bear Hug Defense 3 (Arms Trapped): Headbut, Groin Kick, Foot Stomp - brown

Standing Side Headlock Defense: Defend Neck, Hold Opposite Arm, Free Head, Put in rear bear hug - yellow

Standing Side Headlock Defense: Defend Neck, rear around and place hand at bridge of nose; reverse to guillotine choke - purple

Two Hand Throat Grab From the Front 1 - Bow, Elbow or Hook Punch - yellow

Two Hand Throat Grab From the Front 2 - Hip Throw - orange

Two hand Throat Grab From the Front 3 - Arm Lock (Slap, Grab Hand at Small Finger, Opposite hand on elbow, Twist)

Two Hand Shoulder Grab from Behind - yellow

Single Hand Front Choke Defense Against Wall - slap wrist

Single Hand Collar Grab Defense 1 - Grab Wrist, Grab Elbow/Bicep, Duck Under and Armlock

Single Hand Collar Grab Defense 2 - wrist fold (fold wrist, place hands behind the elbow, lean forward)

Single Hand Collar Grab Defense 4 - thumb down (Grab wrist with two hands, step in

Single Hand Collar Hand on Chest Push Defense - wrist lock (place hand over hand and behind the elbow, lean forward)

Front Kick Defense 1 - Catch and Lift Leg - yellow

Front Kick Defense 2 - Catch and Sweep Supporting Leg - green

Front Kick Defense 3 - Catch and Kick Supporting Leg - black

Front Kick Defense 4 - Perry to Side putting opponent off balance, punch - orange

Standing Rear Choke Defense: Grab Arm, Get to Base, bend forward to throw - brown

Standing Rear Choke Defense 1 when Pulled Back: Grab Arm, Step behind (face outside) to Base, bend forward and twist to throw - green

One Hand Shoulder Grab Defense (Straight Arm): Loop over arm, lock at elbow, torque (bring leg in front) - purple

Double lapel Grab Defense (Hands Apart): Dive Hands Up, Overhook Arms, Takedown to Armlock - yellow

Double lapel Grab Defense (Hands Close): Outward Middle Block (Frame at Wrist), torque (bring leg in front) - orange

Defense against a Tackle 1: Knee, Elbow - blue

Defense against a Tackle 2: Guillotine Choke - yellow

Standing Headlock Defense (Attacker Punching): Grab Arm, Protect Neck, Remove Head, Arm Lock Behind Back - yellow

Standing Headlock Defense (Attacker Upright): Hand Under Chin (Bridge of Nose), Step behind, Wedding Carry and Drop - brown

Standing Headlock Defense (Attacker in Wide Stance): Crab Takedown - blue

Standing Headlock Defense (Attacker Upright): Bring arm over shoulder and hand under nose, maneuver to Guillotine Choke) - brown

Standing Guillotine Choke Defense 1: Place Both Hands on Attackers Knee, Sit and Throw Opponent Over, Scramble - brown

Standing Guillotine Choke Defense 2: Arm over shoulder, Trip takedown to von clue choke (shoulder pressure) - blue

Roundhouse Kick Defense (Grab Leg, Ankle Lock, Turn Quickly for Takedown) - black

Rear Two Hand Choke Defense: Reach back grab hand at bridge and thunb, twist - purple

Full Nelson Defense: Gable Grip, Hands on Forehead - yellow

Front Leg Front Snap Kick (Low, High) - blue

Back Leg Front Snap Kick (Low, High) - blue

Front Leg Front Thrust Kick (Middle, High) - yellow

Back Leg Front Thrust Kick (Middle, High) - yellow

Front Leg Round House (Low, Middle, High) - yellow

Double Front Leg Round House (Middle, High) - orange

Ax Kick to Standing Opponent - orange

Ax Kick to Opponent on Ground

MMA Soccer Kick - brown

Stretch Kick - yellow

Hook Kick (Stationary, Step in, Step behind, Skip (Slide) in) - orange

spinning hook kick - green

jump spinning hook kick - blue

side kick (stationary, step in, jump back, step behind) - orange

Turning side kick - orange

front leg round house kick ((stationary, step in, step in front) - yellow

switch step roundhouse - purple

up kick from the ground - brown

Safety Stand up cross stomp side kick to shin - blue

Roundhouse kick from the ground - brown

Back Leg Roundhouse - yellow

Inside Leg Kick - purple

Thai Kick (Outside Leg Kick) - purple

Jump Front Kick - green

Jump back Leg Round House Kick - green

Rapid Fire Roundhouse Kicking (2-3-4-5) - blue

Switching (Single, Double, Triple) - yellow

Switch Step - purple

Jump Step (forward, backward, left, right) - yellow

Pivot to angles

Clock Drill

slap to face - black

palm heal strike - black

Vertical and horizontal elbows - brown

Straight Knee - yellow

Inside knee - brown

Muay Thai Clinch and Knees - blue

Flying Knee - brown

Supperman Punch - purple

Superman Jab - brown

Overhand Right - blue

Backfist - yellow

Spinning backfist - brown

Chop - black

Hammer Fist - green

Covering Block - yellow

Inward Body Block - yellow

Downward Block - yellow

High Block - yellow

Double Forearm Block - yellow

Upper Cross Block - purple

Downward Cross Block - brown

Trapping - blue

Perry - orange

Bob & Weave - orange

Faking - purple

Fainting - green

Elbows from the Guard

Elbows from Mount, Side Mount

Punching from Knee on Stomach

Hammer Fist from Mount and the Guard

Heel Kick Kidneys Front The Guard

Enter Ground and Opponents Oppen Guard with Diving Overhand Right

Suplex from Rear Bear Hug with Double Under Hooks - brown

Dirty Boxing - one hand neck clinch, upper cuts and hooks with free hand

Striking From The Half Guard

Attack the Turtle Position with Knees to Body / Head

Defend Single Leg Takedown (Punchs to Head)

One hand neck clinch: 2 upper cuts, elbow, and hook punch

Jab, Cross, Lead Hook

Jab, Cross, Left Hook, Right Upper Cut, Left Hook

Right Cross, Left Hook, Right hook

Front Leg Roundhouse, Right Cross, Back Leg Roundhouse

Back Leg Roundhouse (Step in Front), Right Hook, Left Hook

Right Cross, Right Upper Cut, Right Hook Punch

Defend Round House Kick to Head with Covering Block and simultaneous strike with Cross or Hook

butterfly stretch
back kick stretch
standing forward bend
seated forward bend
wide legged forward bend
standing side split
side kick stretch
front kick stretch
hurdle stretch
half moon cobra
downward dog
Crow
front split seated side split (center, left, right)

boat plank locus

lotus half lotus crane

sun saltuation childs pose four-limbed staff

bow tree plow

head to knee forward bend shoulder stand headstand

sitting twist cow handstand (against wall/free standing)

fish extended side angle extended triangle

reclining straight leg stretch foot to chest shake foot

mountain camel corpse

Reclining Single Leg Stretch Reclining Hero Reclining Hurdle Stretch

scale pose side plank legs up wall

inverted side split Warrior 1 partner side kick stretch on wall

Warrior 2 Warrior 3 Sideways crane

eagle

Lie on your back with your head 3 -6 inches off the ground and look side to side, up and down, left to right

Push ups

- regular, divebomer (aka Hindu Push Up), shock clap (clap hands or hands to chest), full body shock,

touch touch, knuckles, fingers, Wrists, One Arm, T, Push ups against the wall / push ups on the,
partner, plyrometric, planche,

floor (declining sets 10,9,8,7,6,5,4,3,2,1), Diamond Pushups.

- lying down looking left to right, up and down, ear to shoulder

- neck bridges

- push hand to side of head

Dips

But ups (from palms, finger tips)

One Arm Side Push Ups

Squats (Add front kick, elbows, knees, punching combos, jumping, doubling up, etc. for difficulty)

Lunges (Single, Double, Triple, Jump, Backwards)

Deep Knee Bends

Continuous side jumping

Long jumping

Deep Knee Bends

Squat

one-legged squat (leg in front)

one-legged squat (leg in back)

one-legged jump squats (leg in back)

Squat Thrusts

Wall Sit

Hold Arms To Sides and Front

Small Arm Circles (Do from Horse Stance to Increase Difficulty)

Pike Press

Handstand Pushup

Pull up, or chin up

One Arm Chin up

Australian Pull-up

Crunchs

Plank (Push up Position)

Plank From Elbows

Sit up

Russian Twist

Lying Hip Swing

Leg Lifts

Leg Lifts Partner Push Downs

Side Bends

Box Jumps

Front Levers

Back Levers

Iron Cross (inverted, maltese, and victorian)

Burpees

Skipping (with/without rope)

Shadow Boxing

Sprinting

Jumping Jacks (regular, feet forward/backward, cross overs, knees up, )

Jumping Jack Run

Jogging (side stepping, knees up, heels up, skip)

Running

Knees Up and straight punching (15 - 60 seconds)

Running Lines

Taka Footwork drills

Ladder Drill

Football Drill

Side Jumping (add sprawl, burpies, striking combination, etc. for difficulty)

Side Jump Over Partner in Plank or Lying Flat (add diffuculty as desired)

Jump and Knees to Chest

Mountain Climbers

Grasshoppers
Box Jumps

Jump Feet in, Jump Feet Back, Push Up

Jumping Jack to Deep Knee Bend

Jumping Jack to Deep Knee Bend to Duck Walk

canoe

front kick stretch on wall

side kick stretch on wall

Seated Side Split: partner helps push to center, left and right. Partners hands are in middle of back.

Butterfly

Empi (Elbow Kata) - Kenpo Karate

Basic Kata

1st Kenpo

2nd

3rd

4th

5th

6th

7th

8th

9th

Unsu

Empi (Elbow Kata) - Shotokan Karate

NEW TECHNIQUES TO ADD::

1. Low Kick, Body kick or High Kick with spin (Can add Muay thai Block)

2. Use wall (fence) to Spin.

3. Back Leg Round House followed by opposite side hook punch

4. Secure Kimura from Side Control trap opponents arm with your shin, transition to 2nd shin then to north south

5. inside leg kick, hook punch same side

6. Changing levels

7. Jab Drill: Jab, Angle Left; Jab, Angle Left: Jab, Angle Left: Jab, Angle Left: (opposite side)

8. Back Leg Round House (Leg, Body, Head) followed by same side cross or hook punch

9. Headlock Takedown (Scarfhold Takedown)

10. Back Leg Front Kick followed by a Cross or Hook (on the same side)