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.
