<h>Warmups</h><ol> Shadow boxing 35 regular crunches (legs up) 35 bicycle crunches 25 bring legs in and arms up in a crunch, like a jackknife, but with arms and legs tucked 25 regular pushups 20 diamond pushups 10 reverse negative pushups. Go down, just off the floor, raise to halfway and hold until the count, then return to just off the floor again. 75 jumping jacks 75 knee bends 15 squat thrusts with jump </ol> Good exercises to strengthen neck and prevent whiplash in glove drills: for the neck - lie flat, raise head up toward chest, twist side to side for 1 minute (slowly or quickly) for the shoulders - get in pushup position on the forearms instead of hands, wait 15 seconds, lift right arm behind back, balancing on left forearm, hold for 15 seconds (until shaking starts and continues for a bit), repeat with left arm. 2 sets. <h>Footwork</h><ol> Get into stance as quickly as possible going forward - 5 times Get into stance as quickly as possible going backward - 5 times Step and slide forward twice - 5 times Step and slide backward twice - 5 times slide step forward/back - 7 times slide step backward/forward - 7 times push shuffle to finger jab - 7 times push shuffle back - 7 times push shuffle to finger jab - 7 times Step out and curve (rotate 90°) - 8 times </ol><h>Glove Drills</h><ol> Practice evasion - opponent can throw and combination of punches, half-beat, full-beat, 2, 3 punches, quick slow. Whatever Practice passive blocking - use your rear hand mainly to avoid being hit. Use the front hand, if necessary. Practice interception - curve out, intercept low, high, avoid passively, return a hook, cut punch. Whatever it takes. When throwing the punches, use PIA, use backfist, reduce exposure on punches. Be ready to retaliate. Most important<ol> Stay in the stance Footwork Do not stop after a punch or block --- stay alive Keep the distance --- if the opponent ends up inside, take him down with a two-hand grapple or throw a close hook or elbow. Curve out. --- curving places the opponent at a disadvantage --- he has to adjust Attack when the opponent moves - he moves in, moves a hand, fakes, feints, punches, etc. Just hit. Practice, practice --- it's hard to hit someone, especially when they're trying to hit you back. Keep you hands up --- maintain a tight defense. Don't open up, even when striking. Don't telegraph --- the opponent can pick it up and defend too easily Footwork on punches - straight lead, make sure it's the bottom three knuckles, the hand, elbow, arm, hip, leg, foot are lined up. Torque the hips and swivel the foot to maximize acceleration at the end of the punch. Retract quickly --- so you can punch again and can't get trapped. Trap --- don't forget trapping to knock punches out of the way Distance determines the technique --- too far away takes punching out for other disciplines much more quickly than for JKD because the push-shuffle gives better reach. Move out of line, change the angle, and you flout the kick as well. (Sifu Ted Wong). </ol> </ol>