<?xml version="1.0" encoding="utf-8" ?><?xml-stylesheet type="text/css" href="https://www.earthli.com/resources/styles/atom.css" ?><feed xmlns="http://www.w3.org/2005/Atom">
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    earthli News 3.7
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    <title type="text" xml:lang="en-us">
    <![CDATA[Jeet Kune Do &gt; earthli News 3.7]]>
  </title>
  <id>https://www.earthli.com/news/</id>
  <link rel="self" href="https://www.earthli.com/news/view_folder_rss.php?content=text&amp;format=atom&amp;id=22"/>
  <updated>2003-12-17T23:39:44+01:00</updated>
  <icon>https://www.earthli.com/news/icons/webcore_png/app/news_100px.png</icon>
    <subtitle type="text" xml:lang="en-us">
    <![CDATA[Bruce Lee's Jeet Kune Do - using no way is way, using no limitation as
limitation.
]]>
  </subtitle>
    <rights type="text" xml:lang="en-us">
    <![CDATA[Copyright (c) 1999-2026 earthli.com. All Rights Reserved.]]>
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  <entry>
      <title type="text" xml:lang="en-us">
    <![CDATA[Class - Wednesday August 14, 2002]]>
  </title>
    <id>https://www.earthli.com/news/view_article.php?id=628</id>
    <link href="https://www.earthli.com/news/view_article.php?id=628"/>
    <updated>2003-12-17T23:39:44+01:00</updated>
    <author>
        <name type="text" xml:lang="en-us">
    <![CDATA[Marco von Ballmoos]]>
  </name>
      <uri>https://earthli.com/users/marco</uri>
    </author>
      <summary type="text" xml:lang="en-us">
    <![CDATA[[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,

...
]]>
  </summary>
      <content type="text" xml:lang="en-us">
    <![CDATA[Published by marco on 17. Dec 2003 23:39:44
------------------------------------------------------------------------

[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

]]>
  </content>
  </entry>
  <entry>
      <title type="text" xml:lang="en-us">
    <![CDATA[Class on Monday September 2nd, 2002]]>
  </title>
    <id>https://www.earthli.com/news/view_article.php?id=654</id>
    <link href="https://www.earthli.com/news/view_article.php?id=654"/>
    <updated>2003-12-17T23:38:10+01:00</updated>
    <author>
        <name type="text" xml:lang="en-us">
    <![CDATA[Marco von Ballmoos]]>
  </name>
      <uri>https://earthli.com/users/marco</uri>
    </author>
      <summary type="text" xml:lang="en-us">
    <![CDATA[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

...
]]>
  </summary>
      <content type="text" xml:lang="en-us">
    <![CDATA[Published by marco on 17. Dec 2003 23:38:10
------------------------------------------------------------------------

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.

]]>
  </content>
  </entry>
  <entry>
      <title type="text" xml:lang="en-us">
    <![CDATA[Class - Thursday, October 3, 2002 - Swan Song :-(]]>
  </title>
    <id>https://www.earthli.com/news/view_article.php?id=700</id>
    <link href="https://www.earthli.com/news/view_article.php?id=700"/>
    <updated>2003-12-17T23:36:33+01:00</updated>
    <author>
        <name type="text" xml:lang="en-us">
    <![CDATA[Marco von Ballmoos]]>
  </name>
      <uri>https://earthli.com/users/marco</uri>
    </author>
      <summary type="text" xml:lang="en-us">
    <![CDATA[[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

...
]]>
  </summary>
      <content type="text" xml:lang="en-us">
    <![CDATA[Published by marco on 17. Dec 2003 23:36:33
------------------------------------------------------------------------

[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)

]]>
  </content>
  </entry>
  <entry>
      <title type="text" xml:lang="en-us">
    <![CDATA[Class on Thursday, Dec 5th]]>
  </title>
    <id>https://www.earthli.com/news/view_article.php?id=742</id>
    <link href="https://www.earthli.com/news/view_article.php?id=742"/>
    <updated>2002-12-07T05:40:43+01:00</updated>
    <author>
        <name type="text" xml:lang="en-us">
    <![CDATA[Hum Dum]]>
  </name>
    </author>
      <summary type="text" xml:lang="en-us">
    <![CDATA[
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...
]]>
  </summary>
      <content type="text" xml:lang="en-us">
    <![CDATA[Published by kavorka on 7. Dec 2002 05:40:43
------------------------------------------------------------------------


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.

]]>
  </content>
  </entry>
  <entry>
      <title type="text" xml:lang="en-us">
    <![CDATA[Class - Sunday, September 29, 2002]]>
  </title>
    <id>https://www.earthli.com/news/view_article.php?id=679</id>
    <link href="https://www.earthli.com/news/view_article.php?id=679"/>
    <updated>2002-09-29T13:19:22+02:00</updated>
    <author>
        <name type="text" xml:lang="en-us">
    <![CDATA[Marco von Ballmoos]]>
  </name>
      <uri>https://earthli.com/users/marco</uri>
    </author>
      <summary type="text" xml:lang="en-us">
    <![CDATA[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...
]]>
  </summary>
      <content type="text" xml:lang="en-us">
    <![CDATA[Published by marco on 29. Sep 2002 13:19:22
------------------------------------------------------------------------

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)

]]>
  </content>
  </entry>
  <entry>
      <title type="text" xml:lang="en-us">
    <![CDATA[Exercises]]>
  </title>
    <id>https://www.earthli.com/news/view_article.php?id=661</id>
    <link href="https://www.earthli.com/news/view_article.php?id=661"/>
    <updated>2002-09-28T15:27:57+02:00</updated>
    <author>
        <name type="text" xml:lang="en-us">
    <![CDATA[Marco von Ballmoos]]>
  </name>
      <uri>https://earthli.com/users/marco</uri>
    </author>
      <summary type="text" xml:lang="en-us">
    <![CDATA[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.
...
]]>
  </summary>
      <content type="text" xml:lang="en-us">
    <![CDATA[Published by marco on 28. Sep 2002 15:27:57
------------------------------------------------------------------------

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)

]]>
  </content>
  </entry>
  <entry>
      <title type="text" xml:lang="en-us">
    <![CDATA[Class Monday Sept 16]]>
  </title>
    <id>https://www.earthli.com/news/view_article.php?id=660</id>
    <link href="https://www.earthli.com/news/view_article.php?id=660"/>
    <updated>2002-09-20T16:16:25+02:00</updated>
    <author>
        <name type="text" xml:lang="en-us">
    <![CDATA[Hum Dum]]>
  </name>
    </author>
      <summary type="text" xml:lang="en-us">
    <![CDATA[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...
]]>
  </summary>
      <content type="text" xml:lang="en-us">
    <![CDATA[Published by kavorka on 20. Sep 2002 16:16:25
------------------------------------------------------------------------

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

]]>
  </content>
  </entry>
  <entry>
      <title type="text" xml:lang="en-us">
    <![CDATA[Class on Wednesday, Sept 18th]]>
  </title>
    <id>https://www.earthli.com/news/view_article.php?id=659</id>
    <link href="https://www.earthli.com/news/view_article.php?id=659"/>
    <updated>2002-09-20T00:17:36+02:00</updated>
    <author>
        <name type="text" xml:lang="en-us">
    <![CDATA[Hum Dum]]>
  </name>
    </author>
      <summary type="text" xml:lang="en-us">
    <![CDATA[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...
]]>
  </summary>
      <content type="text" xml:lang="en-us">
    <![CDATA[Published by kavorka on 20. Sep 2002 00:17:36
------------------------------------------------------------------------

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

]]>
  </content>
  </entry>
  <entry>
      <title type="text" xml:lang="en-us">
    <![CDATA[Class - Friday August 30, 2002]]>
  </title>
    <id>https://www.earthli.com/news/view_article.php?id=649</id>
    <link href="https://www.earthli.com/news/view_article.php?id=649"/>
    <updated>2002-09-02T11:13:59+02:00</updated>
    <author>
        <name type="text" xml:lang="en-us">
    <![CDATA[Marco von Ballmoos]]>
  </name>
      <uri>https://earthli.com/users/marco</uri>
    </author>
      <summary type="text" xml:lang="en-us">
    <![CDATA[[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

...
]]>
  </summary>
      <content type="text" xml:lang="en-us">
    <![CDATA[Published by marco on 2. Sep 2002 11:13:59
------------------------------------------------------------------------

[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).

]]>
  </content>
  </entry>
  <entry>
      <title type="text" xml:lang="en-us">
    <![CDATA[Class - Monday August 26, 2002]]>
  </title>
    <id>https://www.earthli.com/news/view_article.php?id=643</id>
    <link href="https://www.earthli.com/news/view_article.php?id=643"/>
    <updated>2002-08-28T22:31:03+02:00</updated>
    <author>
        <name type="text" xml:lang="en-us">
    <![CDATA[Marco von Ballmoos]]>
  </name>
      <uri>https://earthli.com/users/marco</uri>
    </author>
      <summary type="text" xml:lang="en-us">
    <![CDATA[[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,

...
]]>
  </summary>
      <content type="text" xml:lang="en-us">
    <![CDATA[Published by marco on 28. Aug 2002 22:31:03
------------------------------------------------------------------------

[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

]]>
  </content>
  </entry>
  <entry>
      <title type="text" xml:lang="en-us">
    <![CDATA[Class - Wednesday August 28, 2002]]>
  </title>
    <id>https://www.earthli.com/news/view_article.php?id=642</id>
    <link href="https://www.earthli.com/news/view_article.php?id=642"/>
    <updated>2002-08-28T22:25:41+02:00</updated>
    <author>
        <name type="text" xml:lang="en-us">
    <![CDATA[Marco von Ballmoos]]>
  </name>
      <uri>https://earthli.com/users/marco</uri>
    </author>
      <summary type="text" xml:lang="en-us">
    <![CDATA[[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

...
]]>
  </summary>
      <content type="text" xml:lang="en-us">
    <![CDATA[Published by marco on 28. Aug 2002 22:25:41
------------------------------------------------------------------------

[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
   2. 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.

]]>
  </content>
  </entry>
  <entry>
      <title type="text" xml:lang="en-us">
    <![CDATA[Class - Monday August 19, 2002]]>
  </title>
    <id>https://www.earthli.com/news/view_article.php?id=637</id>
    <link href="https://www.earthli.com/news/view_article.php?id=637"/>
    <updated>2002-08-27T16:54:57+02:00</updated>
    <author>
        <name type="text" xml:lang="en-us">
    <![CDATA[Marco von Ballmoos]]>
  </name>
      <uri>https://earthli.com/users/marco</uri>
    </author>
      <summary type="text" xml:lang="en-us">
    <![CDATA[[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

...
]]>
  </summary>
      <content type="text" xml:lang="en-us">
    <![CDATA[Published by marco on 27. Aug 2002 16:54:57
------------------------------------------------------------------------

[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).

]]>
  </content>
  </entry>
  <entry>
      <title type="text" xml:lang="en-us">
    <![CDATA[Class - Wednesday August 21, 2002]]>
  </title>
    <id>https://www.earthli.com/news/view_article.php?id=636</id>
    <link href="https://www.earthli.com/news/view_article.php?id=636"/>
    <updated>2002-08-27T16:54:13+02:00</updated>
    <author>
        <name type="text" xml:lang="en-us">
    <![CDATA[Marco von Ballmoos]]>
  </name>
      <uri>https://earthli.com/users/marco</uri>
    </author>
      <summary type="text" xml:lang="en-us">
    <![CDATA[[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

...
]]>
  </summary>
      <content type="text" xml:lang="en-us">
    <![CDATA[Published by marco on 27. Aug 2002 16:54:13
------------------------------------------------------------------------

[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

]]>
  </content>
  </entry>
  <entry>
      <title type="text" xml:lang="en-us">
    <![CDATA[Class - Friday August 23, 2002]]>
  </title>
    <id>https://www.earthli.com/news/view_article.php?id=638</id>
    <link href="https://www.earthli.com/news/view_article.php?id=638"/>
    <updated>2002-08-27T16:53:39+02:00</updated>
    <author>
        <name type="text" xml:lang="en-us">
    <![CDATA[Marco von Ballmoos]]>
  </name>
      <uri>https://earthli.com/users/marco</uri>
    </author>
      <summary type="text" xml:lang="en-us">
    <![CDATA[[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 -

...
]]>
  </summary>
      <content type="text" xml:lang="en-us">
    <![CDATA[Published by marco on 27. Aug 2002 16:53:39
------------------------------------------------------------------------

[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.

]]>
  </content>
  </entry>
  <entry>
      <title type="text" xml:lang="en-us">
    <![CDATA[Class - Wednesday August 14, 2002]]>
  </title>
    <id>https://www.earthli.com/news/view_article.php?id=627</id>
    <link href="https://www.earthli.com/news/view_article.php?id=627"/>
    <updated>2002-08-19T12:37:46+02:00</updated>
    <author>
        <name type="text" xml:lang="en-us">
    <![CDATA[Marco von Ballmoos]]>
  </name>
      <uri>https://earthli.com/users/marco</uri>
    </author>
      <summary type="text" xml:lang="en-us">
    <![CDATA[[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

...
]]>
  </summary>
      <content type="text" xml:lang="en-us">
    <![CDATA[Published by marco on 19. Aug 2002 12:37:46
------------------------------------------------------------------------

[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

]]>
  </content>
  </entry>
  <entry>
      <title type="text" xml:lang="en-us">
    <![CDATA[Class - Monday August 12, 2002]]>
  </title>
    <id>https://www.earthli.com/news/view_article.php?id=626</id>
    <link href="https://www.earthli.com/news/view_article.php?id=626"/>
    <updated>2002-08-19T12:26:52+02:00</updated>
    <author>
        <name type="text" xml:lang="en-us">
    <![CDATA[Marco von Ballmoos]]>
  </name>
      <uri>https://earthli.com/users/marco</uri>
    </author>
      <summary type="text" xml:lang="en-us">
    <![CDATA[[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

...
]]>
  </summary>
      <content type="text" xml:lang="en-us">
    <![CDATA[Published by marco on 19. Aug 2002 12:26:52
------------------------------------------------------------------------

[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)

]]>
  </content>
  </entry>
  <entry>
      <title type="text" xml:lang="en-us">
    <![CDATA[Class - Unknown Date]]>
  </title>
    <id>https://www.earthli.com/news/view_article.php?id=625</id>
    <link href="https://www.earthli.com/news/view_article.php?id=625"/>
    <updated>2002-08-19T11:55:34+02:00</updated>
    <author>
        <name type="text" xml:lang="en-us">
    <![CDATA[Marco von Ballmoos]]>
  </name>
      <uri>https://earthli.com/users/marco</uri>
    </author>
      <summary type="text" xml:lang="en-us">
    <![CDATA[[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

...
]]>
  </summary>
      <content type="text" xml:lang="en-us">
    <![CDATA[Published by marco on 19. Aug 2002 11:55:34
------------------------------------------------------------------------

[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

]]>
  </content>
  </entry>
  <entry>
      <title type="text" xml:lang="en-us">
    <![CDATA[Class - Friday August 9, 2002]]>
  </title>
    <id>https://www.earthli.com/news/view_article.php?id=624</id>
    <link href="https://www.earthli.com/news/view_article.php?id=624"/>
    <updated>2002-08-19T00:31:19+02:00</updated>
    <author>
        <name type="text" xml:lang="en-us">
    <![CDATA[Marco von Ballmoos]]>
  </name>
      <uri>https://earthli.com/users/marco</uri>
    </author>
      <summary type="text" xml:lang="en-us">
    <![CDATA[[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

...
]]>
  </summary>
      <content type="text" xml:lang="en-us">
    <![CDATA[Published by marco on 19. Aug 2002 00:31:19
------------------------------------------------------------------------

[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

]]>
  </content>
  </entry>
  <entry>
      <title type="text" xml:lang="en-us">
    <![CDATA[Class - Wednesday August 7, 2002]]>
  </title>
    <id>https://www.earthli.com/news/view_article.php?id=623</id>
    <link href="https://www.earthli.com/news/view_article.php?id=623"/>
    <updated>2002-08-18T15:53:01+02:00</updated>
    <author>
        <name type="text" xml:lang="en-us">
    <![CDATA[Marco von Ballmoos]]>
  </name>
      <uri>https://earthli.com/users/marco</uri>
    </author>
      <summary type="text" xml:lang="en-us">
    <![CDATA[[Warmups]   1. 165 jumping jacks (15 x 11 people)
   2. 110 knee bends (10 x 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

...
]]>
  </summary>
      <content type="text" xml:lang="en-us">
    <![CDATA[Published by marco on 18. Aug 2002 15:53:01
------------------------------------------------------------------------

[Warmups]   1. 165 jumping jacks (15 x 11 people)
   2. 110 knee bends (10 x 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

]]>
  </content>
  </entry>
  <entry>
      <title type="text" xml:lang="en-us">
    <![CDATA[Class - Thursday August 15, 2002]]>
  </title>
    <id>https://www.earthli.com/news/view_article.php?id=618</id>
    <link href="https://www.earthli.com/news/view_article.php?id=618"/>
    <updated>2002-08-15T23:07:29+02:00</updated>
    <author>
        <name type="text" xml:lang="en-us">
    <![CDATA[Marco von Ballmoos]]>
  </name>
      <uri>https://earthli.com/users/marco</uri>
    </author>
      <summary type="text" xml:lang="en-us">
    <![CDATA[[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

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    <![CDATA[Published by marco on 15. Aug 2002 23:07:29
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[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)

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