Grading Syllabus

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.

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