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motion. Hands in fists, elbows locked.
Shift and pak sao
Need 2 partners. They will punch at you alternately. Shift and pak, then do not square up, but wait for the next
punch, then shift back at them and pak. Use shifting to power pak, as in gon sao-pak sao. Hands swap position
(from front-back).
Note: this conditions the puncher's forearms as much as it improves your pak and timing of the shift.
Pole Kicking exercise
2 others hold a pole at your mid-thigh height. They hold their hands flat, with the ends of the pole resting on their
fingers. Their hands do not cup the pole ends in any way. You stand in stance, one foot forward, with the toe of the
front foot directly under the pole. Jing gerk over the pole and return the foot to same spot on the floor. 50 kicks
each leg. If you kick the pole and it falls off their hands, start over.
Comments: This is harder than it sounds. Do not do crescent kicks. Pick up the front knee, shoot the heel forward
with a stomp, and return. If have a fourth person available, they hold a kicking pad at mid-thigh to waist level for
you to kick. Try to maintain good stance, do not rock back as lift the front leg. Keep hands in ready position in
front of you.
Sumo steps
Go into a deep horse stance. Turn 180 degrees, rear foot crosses in front of front foot, end in deep horse stance
facing behind you and moved the width of your stance.
"deep lunge" hurdler stretch march
Another leg drill. Step forward fully, turn lead toe 45 degrees out, and go all the way down to the floor. Will end in
hurdler stretch position. Stand up using lead leg and bring rear to lead foot. Repeat.
Bag drills
1) jing gerk (skipping forward)
2) lifting kick (skipping forward)
3) roundhouse. Partner holds bag facing alternately R & L. Kicker kicks into bag w/roundhouse, then steps down
w/kicking foot into horse (hips facing 90 degrees from bag-holding partner). Pivot 180 degrees on forward foot as
kick w/rear foot into roundhouse, and repeat. Basically sumo steps w/roundhouse kicks.
4) Triple palmheels w/toh ma ftwk. 1st hit moves him back, 2nd and 3rd palmheels stretch for the hit.
5) back kick. Partner holds pad horizontal and down. Stand in front of pad w/back to pad. Raise leg backwards
(entire leg, try to move leg at hip, not just flex the knee) and kick the pad. Works lower back. Kick quickly, stay
balanced on standing leg.
sandbag PT
1. 2-hand drop - in stance, raise to shoulder height, drop, and catch. Develops what rock climbers call "contact
strength".
2. as #1, but clap.
3. as #1, but single hand.
4. as #2, but single hand.
5. as #1, but flip sandbag as release for added difficulty. (much later - single hand)
6. hold as #1, and straighten wrists so sandbag flips flat, base forward. Lower, repeat.
7. single hand drop alternating hands
8. can hold sandbags to develop hand/finger strength while doing legwork hurdler stretch, goosestep, step-drag,
etc.
bent leg wall hold
arms-length from wall. on toes, keep pelvis tilted forward. Sink low, bending knees, and lean into wall, using tips of
index, middle, and ring fingers to support self. Hold as long as you can.
Focus pad power training
2 focus pads, 1 on each hand. Hold either hand a) at face level toward him (he jabs), b) at face level on edge &
vertical (he hooks, elbow as high or higher than wrist), or c) at waist level facing downwards (he uppercuts).
Punches should be with same arm as pad is on (R-R, L-L).
3 3-minute rounds, 30 second breaks between rounds. Hit hard and fast, work on power and endurance.
balance drill**
start standing, go into dock lop ma, then push hands forward for balance as slow back kick. Repeat without
touching floor. Can do this in reverse.
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Knee strikes on pad as above, but roundhouse knee strikes. Off hand can brace on padholder's shoulder, onside
hand kept at head.
Elbow strikes on pad as above, but pai jahng strikes, stepping w/opposite foot and starting facing outwards. Shift
strongly for knockback.
Elbow strikes start facing pad. Step forward w/R into deep W-facing low horse stance as R pai jahng. Knockback.
Roundhouse kicks on a pad
Partner moves bag from one side to other, bag faces R and L (like exaggerated SCA shield work). Step forward and
kick w/rear leg at bag. Step down from kick into side-facing stance. Pivot 180 degrees on front foot and kick w/rear
leg into bag. Sumo stepping with roundhouse kicks.
Hip Training Drills
Most martial artists understand the concept of developing power with the hips. Most instructors preach to
their students that they must "put more hips" into their techniques. Unfortunately, few martial artists actually train
their hips. Hip training is often practiced by judoka but all martial artists, regardless of style, can benefit from
strengthening the hips and by improving the mechanics involved in transferring power through the hips. Because
the area referred to as the hips is actually made up of various muscle groups such as the abdominals, the obliques,
the glutes, as well as others, exercises to develop the hips must use full body movement. The following will list a
few that I have found most helpful.
STRIKES
To develop proper power transfer through the hips when performing strikes, resistance exercises can be a
great help. For punches, students work in pairs facing each other. One student positions himself in a classical
punching position with the hips square and his punch only half extended. The partner positions himself in a strong
stance and places his hand on the fist of his partner. The person punching must now continue his punch against his
partner's resistance but by using the hips only. The punching arm must not be straightened any further. The
movement comes by twisting the hips into the punch. Both sides can be worked. The same type of resistance
training can be used for most strikes. For a front kick for example, the almost fully extended kick is placed against
the tensed stomach of the partner. The kick attempts to push his partner back by thrusting with the hips and not [ Pobierz całość w formacie PDF ]