WHITE BELT
Fitness & Strength
- Skip 10 min (reasonable pace)
5 rounds of the following:
- 10 Wide grip (hands shoulder wide)
- 10 sit ups (fingers tips on temple)
- 10 squat thrusts
Techniques
- Fighting stance (optional)
- Jab (Stationary & Moving)
- Jab (body)
- Straight cross (Stationary & Moving)
- Straight cross (body)
- Jab, Straight cross (Stationary & Moving)
- Front kick snap (lead & rear body)
- Parry (jab, cross)
- Parry front kick (Hook deflection)
- Slip (head movement)
Combinations & Pad Work
- Jab, jab, cross (Stationary & Moving)
- Jab, jab, slip, cross (Stationary & Moving)
- Jab, front kick snap (rear) (Stationary & Moving)
- Jab, cross, front kick snap (rear) (Stationary & Moving)
- Front kick snap (lead), jab, cross (Stationary & Moving)
- Jab, front kick snap (lead), cross (Stationary & Moving)
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YELLOW BELT
Fitness & Strength
5 rounds of the following:
- 10 Wide grip (Hands wide as possible)
- 10 sit ups (hands across chest)
- 10 tuck jumps (knees to chest)
Techniques
- Side step evasion (left & right)
- Hook punch (lead & rear)
- Round house kick (lead & rear) Body
- Thai shin block
- Ducking
Combinations & Pad Work
- Side step evasion, (Defence work)
- Side step evasions lead leg, roundhouse kick (rear)
- Jab, hook (lead), cross (Stationary & Moving)
- Cross, hook (lead), cross (Stationary & Moving)
- Jab, cross, roundhouse kick (rear)
- Jab, cross, roundhouse kick (lead)
- Roundhouse kick (lead), Right Cross, lead hook, Right cross
Drill Work
- Round house kick for kick (Both partners with pads lead & rear leg)
Shadow Boxing
- Shadow boxing using white & yellow belt techniques
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ORANGE BELT
Fitness & Strength
3 rounds of the following:
- 10 press ups close (hands close elbows tucked into ribs)
- 10 floor to ceiling
5 rounds of the following:
- 10 crunchy sit ups (feet 6inch of the floor)
Techniques
- Uppercut (lead & rear)
- Side kicks (lead & rear body)
- Push front kick (lead & rear body)
- Lay Back
Combinations & Pad Work
- Jab, uppercut (lead), cross, hook (lead), cross
- Uppercut (rear), cross, hook (lead), cross
- Hook (lead), uppercut (rear), hook (lead) roundhouse (rear)
- Roundhouse kick (left), jab, cross, roundhouse kick (right), cross, jab roundhouse kick (left)
- Roundhouse kick (right), cross, jab, roundhouse kick (left), jab, cross, roundhouse kick (right)
- Roundhouse (lead), sidekick (lead)
- Roundhouse (rear), sidekick (rear)
- Push front kick (lead), sidekick (rear)
- Front kick snap (lead), sidekick (lead), roundhouse (rear)
Drill Work
- 3 X 20 second straight punches, upper cuts and hooks. Total 60 seconds with 30 seconds rest in between rounds
- Round house kicks 20 seconds left, 20 seconds right and 20 seconds alternating left and right. Total 60 seconds
Shadow Boxing
- Shadow boxing using white, yellow and orange belt techniques
Sparring
- 3 x 2 min rounds light contact sparring showing good attacking techniques, defence work and control.
