Warmups

1. 25 squat jumps
2. 25 regular pushups
3. 25 wide pushups
4. 25 diamond pushups
5. 35 crunches (legs up)
6. 35 bicycles
7. 25 leg raises
8. hold legs 6 inches off ground for 45 seconds
9. Stretch up

Drills

1. Mirror drill − 3 minutes
2. Front hand education − straight lead/backfist, straight lead/hook, hook/backfist, low straight to high straight
3. Knife drill − standing in place, practice 5 angles of attack
4. Knife drill − with a partner, parry (meet) 5 angles of attack with the same angle, going back and forth across the room
5. Knife drill − practice sensitivity − block knife hand with lead hand to, thumb over knife hand wrist to prevent opponent from coming in. Opponent circles knife hand, trying to ‘break in’. As hand rotates over top, switch blocking hand to have palm facing yourself and maintain pressure. Along the bottom arc, switch hand back to palm out to maintain pressure and mechanics. Have opponent circle both ways, reversing direction from different points. After some practice, do it with eyes closed.
6. Knife drill

   1. cut angle 1 attack and block with rear hand as well.
   2. Slide rear (blocking) hand down to grab the ‘web’ of the hand to get control of the knife hand
   3. At the same time, slash across angle 3 in the midsection, then back along angle 4.
   4. Extend the knife arm, slashing across the bicep and back across, up the tricep.
   5. With the hand immobilized, make sure the blade is flat to you, then go through it with an angle 5 thrust, disarming the opponent and scoring in the midsection.
   6. Thrust again at angle 5 the kidney (possibly moving the lead hand out with your rear hand to open the angle)
7. Front kick to straight lead
8. Hook kick to straight lead
9. Rear leg roundhouse

This was a private, only two participants and the second one showing up late. No bowing in was necessary.

As a private lesson, student requests determined what was practiced, and here is what your correspondent retained as lessons:

hook kicks

practiced next to the wall, just hitting the thigh of the partner. Due to the wall, the leg has to come up straight, but when veering into the target, the trajectory is nearly parrallel to the floor. It is important to twist the hips before the rear foot lands, this is what creates the correct trajectory at the end of the kick.

rear leg round house kicks

to practive pivoting and rotating on the front leg, the kicking shield as held at about 45 degrees to the left of the regular position, plus a few steps to the left as well. to hit the pad, the kick has to be exaggerated in its rotation. After practicing this, the regular kick was done. A small tip was to rotate the right arm in a slight circle to improve rotation

side kick

worked on the water and whip principle. The water principle involves kicking through and with power. The whip principle makes you barely touch the shield and retract. Retraction has to be horizontal and in a snap. Then it was a combination of the two in the actual kick. Retraction has to be very swift inorder to snap the kick and make it more of hit rather than the push which is the water principle.

worked on the straight lead, I asked to work on the twist of the hips. Sifu said that the twist has to happen in mid air, before the lead foot lands. At the point of hitting, the shoulders and lead arm all have to be in a straight line.

Sifu stressed that body movements have to be quick inorder to get power, pointing to the fact that force is mass multiplied by acceleration. Acceleration is increased with those quick movements. He suggested skipping rope very fast as an exercise for this.
 

Warmups

1. Shadow boxing
2. 75 jumping jacks
3. 25 pushups
4. cat stretch
5. 25 wide pushups
6. cat stretch
7. 10 reverse negative pushups (start low, not on the ground, push up to halfway on the count, back down when say ‘down’)
8. cat stretch
9. 25 bicycles
10. 15 crunches with legs pulling in as well (like jacknives, but collapsed)
11. stretch up (3)
12. 20 Squat jumps
13. Tiny break
14. 10 squat thrusts

Live Round

Go for about 3 minutes apiece:

1. Straight Lead
2. Straight Lead/Backfist
3. Straight Lead/Uppercut
4. Straight Lead/Hook (high)

Kicking Shield

15 front kicks

rear foot moves first, hit with ball of foot, square up shoulders, use lever, land forward, throw body into pad with leg leading, retract quickly, back into bai jong

12 hook kicks

rear foor moves first, hit with instep and shin, rotate rear foot back, so hips line up over rear foot. Kick comes straight up from front foot and hip throws it into the pad, like a whip. Use lever, land forward, ready with hand

12 side kicks

rear foot moves first, don’t cross over, stay close enough not to cross, but far enough to get the leg out in front, hitting with the heel, so the rear foot again turns backward and the hips come over. Keep the eyes forward and use the lever again. Retract quickly and land forward.

Trapping

Pak-Sau

hand moves first, make sure to slap hard into the body, try to hit the forehead with the lead hand, make the opponent’s weight be back on their heels. Push shuffle into the opponent for this technique.

Pak-Sau/Lop-Sau

Same as above, but when the parry comes across the center line, simply let the striking hand snap back from the elbow, “opening the door”, bring the rear hand up under the lead arm, grab the parrying hand at the wrist, sliding down if necessary. Pin the parrying arm over the other, already slapped arm and backfist with the lead hand. Alternately, you can pull on the parrying arm and backfist, to double the power

Pak-Sau/Lop-Sau/Arm Bar

Same as above, but after the backfist, step through with the lead leg and yank the opponent’s arm under the lead armpit, using the rear hand that already holds it. The opponent’s arm should be have the elbow pointing straight up, as well as the palm. With both hands holding the back of the hand, pull up on the arm, keeping the tricep part pinned between your arm and your body, so the pressure is exerted at the elbow. You can also press on the back of the knuckles for a wrist lock, or grab the pinkie finger and just pull it away or break it. In the street, you could avoid the arm bar by just throwing a quick forearm into the exposed elbow after the lop-sau (stepping in slightly, but making sure to retract quickly). This will likely break it. Alternately, if you want to do the arm-bar anyway, you can step in with that lead leg and throw a lead elbow before using it to lock the opponent’s arm.

Pak-Sau/Lop-Sau/Figure Four

Same as step two, but now, after the Lop-sau, lift the arm, bending it at the elbow (so it looks like you’re having your blood sample taken), loop through with the lead hand and loop behind your rear wrist, locking the arm in place. The rear hand should be holding the opponent’s hand near the knuckles. Step through with the rear leg and press down on the arm, pushing the opponent to the ground (in the street, this is done violently and quickly). Once there, drop the knees onto the ribs and head, keeping the wrist locked, then, with the knees exerting pressure, pull up on the hand, from the knuckles for leverage, bending the hand in. Again, in the street, this is done very quickly and will break the wrist, just yank up).

Finale

Rear-leg roundhouse pyramid (7)

Warm ups:
20 regular pushups
20 wide pushups
10 reverse negative pushups. go down and dont touch floor, go up half way and hold there till told to come down
35 crunches legs up
35 bicycles
1 minute legs raised 6 inches. after 20 sec, go from straight legs to legs wide apart
70 jumping jacks
95 squats
20 squat thrusts

some footwork exercises, usual combinations.

Exercises with gloves on:

avoidance drill: partner comes with a jab, avoid by snap away, catch, slip, cork screw

drill to practive bob and weave: partner stands with arms stretched out and at your ear level, just bob and weave between the arms, taking care to do the footwork correctly and to come back to stance. Partner remains standing.

avoidance drill with bob and weave and partner coming with left or right hooks. Sifu noted that the footwork with bob and weave allows one to get out of the way of the punch, and if stepping out, at the same time get a positional advantage over opponent since now we are out of the line of attach and in a good position to attack.

avoidance drill + attack: bob and weave a left hook then back fist + cross; slip the jab and go high hook to cross

interception drill: partner comes with hook, this time take the opening and straight lee punch to the face, keep left hand up in case the hook comes through

New 7 for 7 — without gloves
Hook Kick
HK + Straight Lee
HK + SL + Cross
HK + SL + C + Hook
HK + SL + C + H + Back Fist
HK + SL + C + H + BF + Cross
HK + SL + C + H + BF + C + Hook

7 times. Sifu Derek emphasized getting the body mechanics correct instead of the speed. I found the transition from Hook to Back Fist difficult, since I was doing the cross and stepping forward a little bit.

Shadow boxing
15 squat thrusts
20 Reg push ups
cat stretch
20 wide
cat stretch
20 diamond
cat stretch
30 crunches legs down
30 Bicycles
30 jack-knives
Stretch up (3)
90 J Jacks
90 Knee bends

mirror drill with kicking shield, when opponent moves in, fire a hook kick
mirror drill with kicking shield, when opponent moves in, fire a side kick

live round: sl, sl-bf, lsl-uc, sl-lh-hh
live round (same as before, but ending in cross): sl, sl-bf-c, lsl-uc-c, sl-lh-hh-c

Remember to line up the feet on the cross, squaring the shoulders and the feet, then return quickly to Bai-Jong

Ji-Tek drills:

Get in stance, drop on shock, lift front foot to toe, bring front hand in to protect ribs, rear hand stays in front of face, drop back.

Same thing as above, but now lift the leg and bring the heel into position for a stop-hit. The rear foot swivels in place as it drops on the shock, pointing back and the hips rotate to bring the striking heel into alignment.

Now, with shin gaurd, use the technique in a live round:

Mirror drill, when opponent steps in, Ji-Tek (stop-hit)
Mirror drill, when opponent slides in, Ji-Tek (stop-hit)

Hold focus mitt in rear hand, kicking shield along side for a rear-leg roundhouse. Keep the shin guard on. When the opponent thinks you’re close enough, he will:

1. kick with the ball of the foot to the shin (keep eyes up though)
2. jab-cross-jab (remember to swivel the hips and align the feet properly)
3. rear-leg roundhouse (person holding pads moves back slightly to adjust distance, simulating having been hit by the preceding punch combination)

Neck − lie flat on back, raise head, twist from side to side for 1 minute
Arms − forearm raises − Get into pushup position, but on the forearms instead…hold for 15 seconds. Lift right arm behind back, hold for 15 seconds. Lift left arm behind back, hold for 15 seconds. Both arms again. Repeat.

Footwork

Get into stance as quickly as possible on a cue. Do five times into stance going forward, then backward.

step and slide forward twice − 5 times forward, then 5 times backward
slide/step forward then back 7 times
slide/step backward then forward 7 times
Push shuffle with the finger jab 7 times
Push shuffle back 7 times
Finger jab 7 times
pivot 90° − 8 times (step out and curve)

90 J Jacks
20 Reg push ups
20 wide
20 diamond
30 crunches legs raised
30 L over R
30 R over L
90 Knee bends

live round:
straight lead, back fist, low straight lead, hook

combinations:
2 sl, bf sl, sl hk, lsl sl

avoidance drills, switch with partner
slip on jab
catch jab parry cross (can also snap away)
catch parry cover

10 hk (hook kick)
10 hk + sl
10 fk (front kick)
10 fk + sl
20 rear leg roundhouse

10 squat thrusts with 3 pushups
30 crunches legs up
30 bicycles
25 leg raises
80 or so jumping jacks
80 or so knee bends
20 regular pushups
20 diamond pushups
20 wide push ups
25 squat jumps !

—-

footwork drills

slide forward, slide back
slide back, slide forward
slide back, push shovel

(2 or 3 more, cant remember)

—-

single straight lead standing, count of 20 (?)
—be careful not to jam the hand, should connect with vertical fist and straight elbow
straight lead with a push shovel
opp comes in with hook kick, slide back and push shovel in with straight lead
opp comes steps forward with hook kick hand position, standing hook kick
opp comes in with hook kick, slide back and come back with hook kick
opp comes in with hook kick, slide back and hook kick and push shovel straight lead

(each of above on 15 count, I think)

——-

regular pak sao drill
pak sao, opp crosses center line, retract quickly and straight lead in, making sure that the opp arm from the trap is kept down

——-

straight blasts, 5 punches, wrist over wrist, count of ten

straight blasts with partner step and sliding back, three lengths of the room

Warmups

1. Shadow boxing
2. 35 regular crunches (legs up)
3. 35 bicycle crunches
4. 25 bring legs in and arms up in a crunch, like a jackknife, but with arms and legs tucked
5. 25 regular pushups
6. 20 diamond pushups
7. 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.
8. 75 jumping jacks
9. 75 knee bends
10. 15 squat thrusts with jump

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.

Footwork

1. Get into stance as quickly as possible going forward − 5 times
2. Get into stance as quickly as possible going backward − 5 times
3. Step and slide forward twice − 5 times
4. Step and slide backward twice − 5 times
5. slide step forward/back − 7 times
6. slide step backward/forward − 7 times
7. push shuffle to finger jab − 7 times
8. push shuffle back − 7 times
9. push shuffle to finger jab − 7 times
10. Step out and curve (rotate 90°) − 8 times

Glove Drills

1. Practice evasion − opponent can throw and combination of punches, half-beat, full-beat, 2, 3 punches, quick slow. Whatever
2. Practice passive blocking − use your rear hand mainly to avoid being hit. Use the front hand, if necessary.
3. 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.
4. Most important

   1. Stay in the stance
   2. Footwork
   3. Do not stop after a punch or block — stay alive
   4. Keep the distance — if the opponent ends up inside, take him down with a two-hand grapple or throw a close hook or elbow.
   5. Curve out. — curving places the opponent at a disadvantage — he has to adjust
   6. Attack when the opponent moves − he moves in, moves a hand, fakes, feints, punches, etc. Just hit.
   7. Practice, practice — it’s hard to hit someone, especially when they’re trying to hit you back.
   8. Keep you hands up — maintain a tight defense. Don’t open up, even when striking.
   9. Don’t telegraph — the opponent can pick it up and defend too easily
   10. 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.
   11. Retract quickly — so you can punch again and can’t get trapped.
   12. Trap — don’t forget trapping to knock punches out of the way
   13. 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).

Warmups

1. Shadow boxing
2. 25 regular pushups
3. 25 wide pushups
4. 35 regular crunches (legs up)
5. 35 bicycle crunches
6. 25 leg raises
7. 15 squat thrusts
8. 1 minute knee bends

Drills

1. Practice bob and weave under opponent’s outstretched arms
2. Practice slip to the inside and outside
3. Combinations − straight lead, straight lead to backfist, straight lead to hook

Glovework

1. Wall drills − Practice slip the straight lead and cross
2. Wall drills − Practice mixing up the two
3. 15 Rear leg roundhouse

Warmups

1. Shadow boxing
2. 15 clap pushups
3. 30 diamond pushups
4. 30 seconds regular crunches (legs up)
5. 30 seconds bicycle crunches
6. 25 leg raises
7. 30 seconds jumping side-to-side over a kicking shield
8. 30 seconds rest
9. 30 seconds jumping front-to-back over a kicking shield
10. 10 squat thrusts

Drills

1. Mirror drill

   1. 2 minutes regular
   2. 2 minutes, with person leading throwing side kick, parry with rear hand and stay as close as possible
   3. 2 minutes, person leading throws side kick, other person evades (with pat of hand) and returns straight lead
   3 minutes single direct attack − low straight, backfist, straight lead, shovel hook corkscrew
   3 minutes combinations

   1. straight lead, opponent returns straight lead, slip to the inside
   2. straight lead, cross, opponent returns cross, slip to the outside
   3. straight lead, hook, opponenet returns hook, bob and weave (put in the hit to the midsection − swiping)
   Countering attacks with rear leg roundhouse

   1. cut kick − move rear foot out and attack in with a semi-hook kick to the rear leg
   2. front kick − counter with a front kick to the groin (or placed pad) as soon as the person moves
   3. interception − counter with an interception to destroy the kick. Push open handed on the chest to get the feel for a punch to the head (it should knock the person off their kick)
   3 minutes live round of hook kick, side kick, rear-leg roundhouse.

Warmups

1. Shadow boxing
2. 1 minute jumping jacks
3. 1 minute knee bends
4. 1 minute regular crunches (legs up)
5. 1 minute bicycle crunches
6. 25 regular pushups
7. 25 wide pushups
8. 45 seconds calf raises

Drills

1. Practice in the air along the long axis of the room (back and forth)

   1. Punch combinations (low straight, high straight, hook uppercut, backfist, all straight line punches)
   2. Kick combinations (hook, side, front, inverted)
   3. Hand to foot combinations
   4. Foot to hand combinations
   With the kicking shield

   1. front kicks
   2. hook kicks
   3. side kicks
   4. rear-leg roundhouse kicks

It was primarily a kicking class (some may be incorrect).

Warmups

1. Shadow boxing
2. 10 Squat thrusts with 5 pushups on each one
3. 35 crunches (legs up)
4. 35 left over right
5. 35 right over left
6. 25 leg raises
7. 100 jumping jacks
8. 60 calf raises
9. 10 squat jumps

Drills

1. Mirror drill − 3 minutes
2. 20 Inverted hook kicks
3. 2 minutes practice spinning back kick
4. 2 minutes practice spinning hook kick
5. Pak sau, opponent resists, go to lop outside
6. lop outside, opponent resists, go to pak sau
7. opponent paks, you pull back to avoid the pak and pak the opponent
8. Low straight lead to high straight lead to rear straight
9. straight lead to hook kick to jab/cross/jab

Warmups

1. Shadow boxing
2. 30 regular pushups
3. 30 diamond pushups
4. 35 regular crunches (legs up)
5. 35 bicycle crunches
6. 35 leg raises
7. 100 jumping jacks
8. 100 knee bends
9. 5 squat thrusts
10. 5 squat thrusts with a jump at the end
11. 5 squat thrusts with a pushup in the middle and a jump at the end

Drills

1. Mirror drill − person leading attacks with straight lead, either snap away or curve out and hit (intercept)
2. Single direct attack drill − straight lead, backfist, lead hook, shovel hook, cross (or rear straight)
3. Combination drill − low straight to high straight, low straight to backfist, straight lead to low hook, straight lead to uppercut
4. standing drills (or live round, if you’re good enough)

   1. straight lead, opponent returns straight lead, you slip to the inside, return a straight lead to cross
   2. straight lead to cross, opponent returns cross, slip to the outside, return a hook, cross, hook
   3. straight lead (jab) to hook, opponent returns lead hook, bob and weave (get the shot it to the stomach, just a swipe), return a cross, hook, cross
   Seven for seven − straight lead; straight lead, cross; straight lead, cross, hook; straight lead, cross, hook, cross; straight lead, cross, hook, cross, hook; etc. — do seven sets.

Warmups

1. 25 squat jumps
2. 25 regular pushups
3. 25 wide pushups
4. 25 diamond pushups
5. 35 crunches (legs up)
6. 35 bicycles
7. 25 leg raises
8. hold legs 6 inches off ground for 45 seconds
9. Stretch up

Drills

1. Mirror drill − 3 minutes
2. Front hand education − straight lead/backfist, straight lead/hook, hook/backfist, low straight to high straight
3. Knife drill − standing in place, practice 5 angles of attack
4. Knife drill − with a partner, parry (meet) 5 angles of attack with the same angle, going back and forth across the room
5. Knife drill − practice sensitivity − block knife hand with lead hand to, thumb over knife hand wrist to prevent opponent from coming in. Opponent circles knife hand, trying to ‘break in’. As hand rotates over top, switch blocking hand to have palm facing yourself and maintain pressure. Along the bottom arc, switch hand back to palm out to maintain pressure and mechanics. Have opponent circle both ways, reversing direction from different points. After some practice, do it with eyes closed.
6. Knife drill

   1. cut angle 1 attack and block with rear hand as well.
   2. Slide rear (blocking) hand down to grab the ‘web’ of the hand to get control of the knife hand
   3. At the same time, slash across angle 3 in the midsection, then back along angle 4.
   4. Extend the knife arm, slashing across the bicep and back across, up the tricep.
   5. With the hand immobilized, make sure the blade is flat to you, then go through it with an angle 5 thrust, disarming the opponent and scoring in the midsection.
   6. Thrust again at angle 5 the kidney (possibly moving the lead hand out with your rear hand to open the angle)
   7. Front kick to straight lead
   8. Hook kick to straight lead
   9. Rear leg roundhouse

Warmups

1. 25 squat jumps
2. 10 squat thrusts with 5 pushups on each one
3. 90 jumping jacks
4. 35 crunches (legs up)
5. 35 bicycles
6. 25 leg raises
7. 45 seconds jumping over the kicking shield
8. 45 seconds knee bends

Drills

1. Front hand education − straight lead/backfist, straight lead/hook, hook/backfist, low straight to high straight
2. Snap elbow − lead hand
3. Down elbow − rear hand
4. Straight lead to front knee
5. Straight lead to rear knee
6. Pak sau to swing the lead arm out, exposing the side, rear shovel hook into kidney, rear knee into thigh (side of leg), drop rear foot forward and snap lead elbow on exposed, lowered head
7. Straight blasts? (I think)

Warmups

1. Shadow box − 2 minutes
2. 35 crunches (legs in air)
3. 35 crunches, left over right
4. 35 crunches, right over left
5. 25 leg lifts
6. Stretch up (like a seal) 3 times
7. 25 diamond pushups
8. 10 negative pushups (long)
9. 100 jumping jacks
10. 25 squat jumps

Footwork

1. Step and slide forward
2. Step and slide back
3. Step left, step right
4. Quick advance

Drills

1. Standing front kick
2. Pendulum front kick
3. Quick advance front kick
4. Standing hook kick
5. Pendulum hook kick
6. Quick advance hook kick
7. Sensitivity drills − lop inside, lop outside, hand drop = attack, pak sau
8. Active sensitivity drill − finger jab at opponent, opponent gives one of 3 energies, lop inside, lop outside, pak sau (and lop outside can always be forced into pak sau anyway)
9. Finger jab, lop outside, read knee to bicep blast into a blood choke

Boxing Drills

1. Low straight lead, straight lead, backfist
2. Straight lead, low hook, rear straight
3. Low straight lead, uppercut, rear straight

Warmups

1. 50 jumping jacks
2. 10 squat thrusts with 5 pushups in the middle of each
3. 8 small jumps, hop 3 times (off the ground), then hop once rotating 90° counterclockwise (2 full revolutions)
4. jump side-to-side over a kicking shield − 45 seconds
5. 30 regular pushups
6. 30 wide pushups

Glove Drills

1. Jab for jab (You jab, opponent jabs, you jab, opponent hits with *) − passive avoidance: curve, intercept, low straight, snap away
2. Jab for jab − low straight only on second jab
3. Jab for jab − catch the second jab, cut punch the ensuing cross
4. Jab for jab − catch the second jab, intercept ensuing lead hook

Grappling Drills

1. Staying in guard − let opponent move around, maintain guard (without cheating), if opponent hits to right ribs with left hand, shoot to the left with the hips and lock right elbow to right thigh to close out.
2. Immobilize from guard, if opponent’s left hand is down on ground, shoot right arm around neck, locking elbow close to head, fold left arm over right hand on the bicep, place left hand behind own head (on bulge) and squeeze. This is a blood choke.
3. Again from guard, something involving getting the opponent’s arms across you inner thigh or stomach with legs locked around neck, lean back to apply pressure, make sure to work against the elbow (hand should be turned up or to the left if pulling to the right into the right inner thigh)
4. JKD grappling − bring up hands to eyes, roll wrist on bridge of nose, roll forehead into nose, arm on throat, pinch inner thighs or kidneys

Warmups

1. 165 jumping jacks (15 × 11 people)
2. 110 knee bends (10 × 11 people)
3. 35 regular crunches
4. 35 bicycles
5. 25 jack-knives (bring arms and legs up in a crunch)
6. 15 squat thrusts
7. 25 regular pushups
8. 25 wide pushups
9. 10 clap pushups

Drills

1. Front hand education − double straight lead, straight lead to backfist, straight lead to hook, straight lead to uppercut
2. Front leg kicks − front kick, hook kick, side kick, inverted hook kick
3. Hand to foot drills − straight lead to front, hook and inverted kicks
4. Foot to hand drills − front, hook and inverted to straight lead
5. Opponent comes with straight lead, snap away
6. Opponent comes with straight lead (left lead), standing side kick interception
7. Opponent comes with straight lead (left lead), 4 corner or interception
8. Pak Sau drill

Grappling

Warmups

1. Neck roll, both sides
2. Rotate arms, both ways
3. Cross arms (swinging), both ways
4. Rotate waist
5. Stretch legs outward, standing
6. Lean to the right leg, left leg (hold for 20 seconds)
7. Forward roll to fall (6)
8. Backward roll to standing (6)
9. ‘Cockroach’ fall to either side (1 minute)
10. Practice sweeps (cockroach landing). Instructor grabs arm and applies backward pressure. Student stays loose. Instructor sweeps rear leg and pushes down. Student breaks fall.

Moves

1. Get in guard (legs around back, locked; right hand around back of neck, pulling head to right shoulder. Pull with arm in, using lats. Put head against opponent’s head, to avoid head butt. Left arm is outside opponent’s and gripping the upper arm from the outside.) Stay loose and mainatin guard as opponent moves around for 2 minutes
2. Practice escape from guard

   1. Push hands into torso, moving backwards up, keeping elbows and arms in. Lift left leg and stand on it, making sure the foot is out of reach of opponent. Dig elbows into thighs to break the guard, hook the left arm under the leg, keeping the right forearm on the other thigh (to prevent kicks). Move the left leg forward and put the left hand on the opponent’s left shoulder, to keep it down. The opponent’s right leg should now be over your shoulder. Move forward, kneeling on the left leg and raising up on the right leg. Slip the head around the leg and move into side mount. Maintain full pressure on the chest, staying on the toes. The opponent should really be heeled over near the end, facilitating moving the leg out.
   2. The second way starts the same, but when you break the guard, the opponent’s right leg should be below you left knee. Roll the knee over the inner thigh and place it in front of the leg. With the right foot, hook over the right leg to prevent the half guard (legs locked around one leg). Swing into side mount.
   Scissor sweep − get opponent into guard. If they have their hands on your chest, take the hands, slip to the side (the right), moving the hips out and placing the right shin against the body. The left leg should be hooked around the right leg and flat on the floor. Pull the opponent toward you with the hands (like a jud) and at the same time, sweep the left leg across the mat and the right shin toward the other leg (like a pair of scissors) and throw the opponent over and get into mount.
3. Other sweep (forgot the name already) − opponent in guard. Let them prepare the escape from guard, but when they slip the arm under your leg, hook your right leg under their left one (it should be raised), pull toward yourself, and scissor the legs again with the same principle as before.
4. Figure 4 lock − Get opponent in guard. Grab the left wrist with your left hand, sit up, put your right arm over the opponent’s, behind the forearm and lock over your own wrist. Lean (throw) backward, keeping you left leg over the torso. This is a bad shoulder lock, so be careful. Tap him out.
5. Neck lock − Let the opponent try to escape guard, but when he hooks the leg, shift right with the body, so you’re on your side (like the scissor moves) drop the leg over the neck (coming straight down) and lock under your left knee (tight, with the other arm trapped in there). Keeping the legs locked, squeeze and using the hands, pull the head toward you (into the stomach). This again is quite dangerous and will hurt.

JKD

Warmups

1. 75 jumping jacks
2. 25 regular pushups
3. 25 wide pushups
4. 35 crunches (legs in air)
5. 35 bicycles
6. 25 leg lifts
7. stretch up (like a seal)
8. jump over a pad, side to side (30 seconds)
9. jump over a pad, front to back (30 seconds)
10. jump rope − 3 minutes

Footwork

1. Step forward, back, right, left
2. Push shuffle forward, slide back
3. Slide forward, push shuffle back
4. Push shuffle forward, push shuffle back
5. Push shuffle back, push shuffle forward

Drills

1. Standing hook punch (15 high, 15 low)
2. Push shuffle hook punch (15)
3. Side hook punch (coming from a rear-straight position) (15 high, 15 low)
4. Feeds − straight lead, low hook; hook, backfist; low straight, high hook; low hook, high hook
5. Feeds − feeder does straight lead, cross; Catch the straight lead, rear straight on the cross, then low hook high hook
6. Feeds − feeder does lead hook; bob and weave under, getting in the hook (brush the stomach), then backfist to cross or rear straight
7. Straight lead to hook kick (15)
8. Straight lead to rear-leg roundhouse (15)