[Week of May 26, 2020] Advanced 1/2

May 26, 2020by pendokarate0
  • Stretch/Warm Up (10 seconds in each position)
      • See Stretch video 
  • Katas
      • Practice your two highest katas twice each
      • Practice each kata once slowly, and once as fast as you can!
  • Shadow Boxing/Sparring (Video coming soon)
    • 3 Primary Advances and Retreats
      • Step
        • Standing one foot behind the other, back foot steps in front. (Just like walking)
      • Shuffle
        • Standing one foot behind the other, the back foot shuffles up next to the front foot. Then, the front foot steps out and forward.
      • Hop
        • Standing one foot behind the other, the front foot hops in and the back foot is dragged in.
    • Practice these advance and retreat exercises with a partner, a bag, a target that can be hit.
      • Place the target about one-two steps away, at chest height
      • Advance using one of the three methods and retreat (using the same method)
      • Remember to first practice with form, then with speed.
  • Cardio (30-60 seconds)
        • Sit-Up Ball Pass 
          • Using a medicine ball or playground ball, lay down on your back and complete a sit-up, passing the ball to your partner. Your partner will do a sit-up, and pass the ball back to you.
        • Sprints
          • Sprint using your driveway, front yard, back yard, or other open space outside.
        • Vertical Jumps
          • Touch your toes, then lift your arms up above your head and jump as high as you can.
        • Squat and Kicks
          • Standing with feet shoulder-width apart, bend at the knees as if you are going to sit in a chair. Then straighten your knees and send out a front kick with your right leg. 
          • Repeat on the left side.
        • Squat and Punches
          • Standing with feet shoulder-width apart, bend at the knees as if you are going to sit in a chair. Then, straighten your knees and send out a front punch with your right hand.
          • Repeat on the left side.
  • Ending Stretch 
    • Complete the first part of the warm-up stretch. Include straddle split and side splits.

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