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KUNG FU - WHITE SASH

STATIC KICKS

Back leg: front kick, round kick, side kick

STATIC PUNCHES 

Reverse punch

WALKING TECHNIQUES

Basic step and punch, Left and Right turns
Basic step and three punches, Left and Right turns
Two front kicks, Left and Right turns
Two round kicks, Left and Right turns
Two side kicks, Left and Right turns

​ARM BLOCKS AND KICK BLOCKS

One arm block

Step back right leg, left arm middle outer block and right reverse punch to the chest

Two arm block

Step back left leg, right arm middle outer block and left reverse punch to the chest

One kick block

Step back right leg, left arm inner block and right leg round kick to the stomach

Two kick block

Step back right leg, left arm outer block and right leg front kick to the stomach

HORSE RIDING STANCE, SINGLE PUNCH AND THREE PUNCHES

KUNG FU - YELLOW SASH

STATIC KICKS

Back leg: front kick, round kick, side kick

STATIC PUNCHES 

Reverse punch

WALKING TECHNIQUES

Basic step and punch, Left and Right turns
Two front kicks, Left and Right turns
Two round kicks, Left and Right turns
Two side kicks, Left and Right turns

​ARM BLOCKS AND KICK BLOCKS

Three arm block

Step back right leg, left arm lower block and right reverse punch to the face

Four arm block

Step back left leg, right arm lower block and left reverse punch to the face

Three kick block

Left jump, right leg side kick behind the back

Four kick block

Step back right leg, right arm downward forearm block, right leg round kick to the head

KAY BOON SAU FA - BASIC HAND MOVEMENT - NO.1 SET

Horse riding stance, single punch and three punches

KUNG FU - ORANGE SASH

STATIC KICKS

Back leg: front kick, round kick, side kick, back kick

Front leg: round kick, side kick

STATIC PUNCHES 

Back fist – reverse punch – ridge hand

WALKING TECHNIQUES

Spear hand and punch, Left and Right turns

Double spear hand, Left and Right turns

Side kick – back kick, Left and Right turns

One step back kick, Left and Right turns

Two side kicks, draw back and two reverse punches

​ARM BLOCKS AND KICK BLOCKS

Five arm block

Step back left leg, right arm outer block, step back right leg, cross arm block face height, step forward right leg, drop right elbow strike, pivot and left elbow strike to the chest

Six arm block

Step back right leg, left arm outer block, right reverse punch to the face and right rolling punch to the face

Five kick block

Step back left leg, double palm press block, step back right leg, left arm inner block, move forward ridge hand to the head

Six kick block

Step back right leg, double palm press block, step back left leg, right arm inner block, step left leg round and pivot, double bridge hand strike to the lower back

JORN SAU - SET HAND MOVEMENT - NO.2 SET

PART I
PART II SLOW
PART II FULL SPEED

Horse riding stance, single punch and three punches

KUNG FU - GREEN SASH

STATIC KICKS

Back leg: front kick, round kick, side kick, back kick, reverse round kick, spinning kicK

Front leg: round kick, side kick

STATIC PUNCHES 

Back fist – reverse punch – ridge hand

WALKING TECHNIQUES

Double block and double punches, Left and Right turns

Double bridge hand, Left and Right turns

Round kick – reverse round kick, Left and Right turns

One step reverse round kick, Left and Right turns

Round kick – spinning kick, Left and Right turns

One step spinning kick, Left and Right turns

Draw back and two reverse punches with any two basic kicks

Fighting Combinations

Chosen from: Lunge punch, back fist, reverse punch, ridge hand with any single or double basic kicks, front or back leg

Arm Blocks and Kick Blocks

Seven arm block

Step back left leg, left arm middle outer block supported underneath palm up, step back right leg, right arm outer block, double claws, left hand down the face, right hand down the inside of the attackers arm

Eight arm block

Step back right leg, left arm middle outer block, step back left leg, Harvest palm block, move in, knee to the back of the attackers knee, palm strike to the back

Seven kick block

Step back left leg, double palm press block, step back right leg into horse stance position,  left arm inner block outside of the forearm, move forward drop into horse riding stance, left elbow into lower back

Eight kick block

Step back right leg, double palm press block, move forward, right arm low outer block and left hand single knuckle uppercut to the solar plexus

Free Fighting

Horse riding stance, single punch and three punches

KUNG FU - BLUE SASH

STATIC KICKS

Back leg: front kick, round kick, side kick, back kick, reverse round kick, spinning kick

Front leg: round kick, side kick, reverse round kick

STATIC PUNCHES 

Back fist – reverse punch – ridge hand

WALKING TECHNIQUES

Draw back and two reverse punches with any two basic and intermediate kicks

Combinations of any basic and intermediate kicks

FIGHTING COMBINATIONS

Chosen from: Lunge punch, back fist, reverse punch, ridge hand with any single or double basic or intermediate kicks, front or back leg

ARM BLOCKS AND KICK BLOCKS

Nine arm block

Step back left leg, cross block, trapping the attackers arm, pivot left, double palm press outer block, right hand back fist to the ribs, left hand chop to the neck, move in, right hand uppercut to the solar plexus

Ten arm block

Step back left leg, right arm middle outer block palm out, supported left arm palm down, draw right leg back to left, stay on right toes, right arm chop down lower block, step forward right leg, right hand chop to the neck, right elbow underneath the chin, pivot to the left, right hand heel palm strike to the groin

Nine kick block

Step back left leg, double palm press block, step back right leg,  left hand guarding face, right arm high outer block, move in, right elbow to the lower back, grab left shoulder, pull back, right leg sweep leg away, right leg low side kick to the face

Ten kick block

Step back right leg, right arm middle outer block palm out, step through with right leg to left side, arms fold, right hand back fist to the lower spine, step out left leg, pivot right, left hand heel palm strike to the lower spine, grab both shoulders, pull back and left knee to the lower spine, push and spin away

FREE FIGHTING


HORSE RIDING STANCE, SINGLE PUNCH AND THREE PUNCHES


KUNG FU - PURPLE SASH

STATIC KICKS

Back leg: front kick, round kick, side kick, back kick, reverse round kick, spinning kick, jump front kick, jump round kick

Front leg: round kick, side kick, reverse round kick

STATIC PUNCHES 

Back fist – reverse punch – ridge hand

WALKING TECHNIQUES

Draw back and two reverse punches with any two basic and intermediate kicks

Upper block – reverse punch – front kick

Middle outer block – reverse punch – round kick

Lower block – reverse punch – side kick

Combinations of any basic and intermediate kicks

Jump front kick, Left and Right turns

Jump round kick, Left and Right turns

Fighting Combinations

Chosen from: Lunge punch, back fist, reverse punch, ridge hand with any single or double basic or intermediate kicks, front or back leg

Arm Blocks and Kick Blocks

You will be required to perform all of the previous  Arm Blocks and Kick Blocks

Knife Defence

Numbers 1 through to 6 Knife Defence

Free Fighting

Horse riding stance, single punch and three punches

KUNG FU - 1st BROWN SASH

STATIC KICKS

Back leg: front kick, round kick, side kick, back kick, reverse round kick, spinning kick, sickle kick, jump front kick, jump round kick, jump side kick, jump back kick

Front leg: round kick, side kick, reverse round kick, sickle kick

STATIC PUNCHES 

Back fist – reverse punch – ridge hand

WALKING TECHNIQUES

Draw back and two reverse punches with any two basic, intermediate and advanced kicks

Upper block – reverse punch – front kick

Middle outer block – reverse punch – round kick

Lower block – reverse punch – side kick

Combinations of any basic, intermediate and advanced kicks

Jump front kick, Left and Right turns

Jump round kick, Left and Right turns

Jump side kick, Left and Right turns

Fighting Combinations

Chosen from: Lunge punch, back fist, reverse punch, ridge hand with any single or double basic, intermediate or advanced kicks, front or back leg

Freestyle Techniques

Freestyle punching techniques

Arm Blocks and Kick Blocks

You will be required to perform all of the previous  Arm Blocks and Kick Blocks

Knife Defence

You will be required to perform all of the previous  Arm Blocks and Kick Blocks

Staff Defence

Part 1

Free Fighting

Horse riding stance, single punch and three punches

KUNG FU - 2nd BROWN SASH

STATIC KICKS

Back leg: front kick, round kick, side kick, back kick, reverse round kick, spinning kick, sickle kick, jump front kick, jump round kick, jump side kick, jump back kick

Front leg: round kick, side kick, reverse round kick, sickle kick, jump reverse round kick, jump turn crescent kick

STATIC PUNCHES 

Back fist – reverse punch – ridge hand

WALKING TECHNIQUES

Draw back and two reverse punches with any two basic, intermediate and advanced kicks

Upper block – reverse punch – front kick

Middle outer block – reverse punch – round kick

Lower block – reverse punch – side kick

Combinations of any basic, intermediate and advanced kicks

Jump front kick, Left and Right turns

Jump round kick, Left and Right turns

Jump side kick, Left and Right turns

Fighting Combinations

Chosen from: Lunge punch, back fist, reverse punch, ridge hand with any single or double basic, intermediate or advanced kicks, front or back leg

Freestyle Techniques

Freestyle punching techniques

Freestyle kicking techniques

Knife Defence

Numbers 1 through to 6 Knife Defence

Staff Defence

Part 1

Free Fighting

Horse riding stance, single punch and three punches

KUNG FU - 1st DEGREE BLACK SASH

STATIC KICKS

Back leg: front kick, round kick, side kick, back kick, reverse round kick, spinning kick, sickle kick, jump front kick, jump round kick, jump side kick, jump back kick, jump spinning kick

Front leg: round kick, side kick, reverse round kick, sickle kick, jump reverse round kick, jump turn crescent kick

STATIC PUNCHES 

Back fist – reverse punch – ridge hand

WALKING TECHNIQUES

Draw back and two reverse punches with any two basic, intermediate and advanced kicks

Upper block – reverse punch – front kick

Middle outer block – reverse punch – round kick

Lower block – reverse punch – side kick

Combinations of any basic, intermediate and advanced kicks

Jump front kick, Left and Right turns

Jump round kick, Left and Right turns

Jump side kick, Left and Right turns

Jump back kick, Left and Right turns

Fighting Combinations

Chosen from: Lunge punch, back fist, reverse punch, ridge hand with any single or double basic, intermediate or advanced kicks, front or back leg

Freestyle Techniques

Freestyle punching techniques

Freestyle kicking techniques

Freestyle punching and kicking techniques

Arm Blocks and Kick Blocks

You will be required to perform all of the previous  Arm blocks and Kick blocks

Knife Defence

Numbers 1 through to 6 Knife Defence

Staff Defence

Part 1

Free Fighting

Horse riding stance, single punch and three punches

KUNG FU - 2nd DEGREE BLACK SASH

STATIC KICKS

Back leg: front kick, round kick, side kick, back kick, reverse round kick, spinning kick, sickle kick, jump front kick, jump round kick, jump side kick, jump back kick, jump spinning kick

Front leg: round kick, side kick, reverse round kick, sickle kick, jump reverse round kick, jump turn crescent kick

SLOW STATIC KICKS

Back leg: front kick, round kick, side kick, back kick, reverse round kick, spinning kick, sickle kick

Front leg: front kick, round kick, side kick, reverse round kick, sickle kick

STATIC PUNCHES 

Back fist – reverse punch – ridge hand

WALKING TECHNIQUES

Draw back and two reverse punches with any two basic, intermediate and advanced kicks

Combinations of any basic, intermediate and advanced kicks

Jump front kick, Left and Right turns

Jump round kick, Left and Right turns

Jump side kick, Left and Right turns

Jump back kick, Left and Right turns

Jump turn crescent kick, Left and Right turns

Leading leg jump back kick, Left and Right turns

Fighting Combinations

Chosen from: lunge punch, back fist, reverse punch, ridge hand with any single or double basic, intermediate or advanced kicks, front or back leg

Freestyle Techniques

Freestyle punching techniques

Freestyle kicking techniques

Freestyle punching and kicking techniques

Knife Defence

Numbers 1 through to 6 Knife Defence

Staff Defence

Part 1 and Part 2

Free Fighting

Horse riding stance, single punch and three punches

KUNG FU - 3rd DEGREE BLACK SASH

STATIC KICKS

Back leg: front kick, round kick, side kick, back kick, reverse round kick, spinning kick, sickle kick, jump front kick, jump round kick, jump side kick, jump back kick, jump spinning kick

Front leg: round kick, side kick, reverse round kick, sickle kick, jump reverse round kick, jump turn crescent kick

SLOW STATIC KICKS

Back leg: front kick, round kick, side kick, back kick, reverse round kick, spinning kick, sickle kick

Front leg: front kick, round kick, side kick, reverse round kick, sickle kick

STATIC PUNCHES 

Back fist – reverse punch – ridge hand

WALKING TECHNIQUES

Advanced walking techniques

Draw back and two reverse punches with any two basic, intermediate and advanced kicks

Combinations of any basic, intermediate and advanced kicks

Jump front kick, Left and Right turns

Jump round kick, Left and Right turns

Jump side kick, Left and Right turns

Jump back kick, Left and Right turns

Jump turn crescent kick, Left and Right turns

Leading leg jump back kick, Left and Right turns

Fighting Combinations

Chosen from: lunge punch, back fist, reverse punch, ridge hand with any single or double basic, intermediate or advanced kicks, front or back leg

Freestyle Techniques

Freestyle punching techniques

Freestyle kicking techniques

Freestyle punching and kicking techniques

Knife Defence

Numbers 1 through to 6 Knife Defence

Forms

Broadsword

Staff Defence

Part 1 and Part 2

Free Fighting

Horse riding stance, single punch and three punches

KICKBOXING - WHITE SASH

SECTION A - FITNESS

PUSH UPS – 20

SQUATS – 20

SIT UPS – 20

SQUAT THRUSTS – 20

SKIPPING – 2 minutes

SECTION B – PUNCHES/HAND TECHNIQUES

JAB

DOUBLE JAB

CROSS

JAB-CROSS, JAB-JAB-CROSS

BASIC static & walking punching combinations

SECTION C – KICKS

FRONT KICK

ROUND KICK

BASIC static & walking kicking combinations

BASIC static & walking punching & kicking combinations

SECTION D - BAG WORK & PAD WORK

PUNCH BAG ROUNDS – 2 X 1 ½ minutes

BASIC Focus Pad drills

HORSE RIDING STANCE

KICKBOXING - YELLOW SASH

SECTION A - FITNESS

PUSH UPS – 25

SQUATS – 25

SIT UPS – 25

SQUAT THRUSTS – 25

SKIPPING – 2 minutes

SECTION B – PUNCHES/HAND TECHNIQUES

JAB

DOUBLE JAB

CROSS

JAB-CROSS, JAB-JAB-CROSS

JAB-CROSS-HOOK

BASIC static & walking punching combinations

SECTION C – KICKS

FRONT KICK

ROUND KICK

SIDE KICK

BASIC static & walking kicking combinations

BASIC static & walking punching & kicking combinations

SECTION D - BAG WORK & PAD WORK

PUNCH BAG ROUNDS – 2 X 1 ½ minutes

BASIC Focus Pad drills

HORSE RIDING STANCE

KICKBOXING - ORANGE SASH

SECTION A - FITNESS

PUSH UPS – 30

SQUATS – 30

SIT UPS – 30

SQUAT THRUSTS – 30

SKIPPING – 3 minutes

SECTION B – PUNCHES/HAND TECHNIQUES

JAB

DOUBLE JAB

CROSS

JAB-CROSS, JAB-JAB-CROSS

JAB-CROSS-HOOK

JAB-CROSS-UPPERCUT

JAB-CROSS-HOOK-UPPERCUT

BASIC static & walking punching combinations

SECTION C – KICKS

FRONT KICK

ROUND KICK

SIDE KICK

BACK KICK

SIDE KICK- BACK KICK –walking technique

BASIC static & walking kicking combinations

BASIC static & walking punching & kicking combinations

SECTION D - BAG WORK & PAD WORK

PUNCH BAG ROUNDS – 3 X 1 ½ minutes

BASIC Focus Pad drills

HORSE RIDING STANCE

KICKBOXING - GREEN SASH

SECTION A - FITNESS

PUSH UPS – 35

SQUATS – 35

SIT UPS – 35

SQUAT THRUSTS – 35

SKIPPING – 4 minutes

SECTION B – PUNCHES/HAND TECHNIQUES

JAB

DOUBLE JAB

CROSS

JAB-CROSS, JAB-JAB-CROSS

JAB-CROSS-HOOK

JAB-CROSS-UPPERCUT

JAB-CROSS-HOOK-UPPERCUT

JAB-HOOK, JAB-UPPERCUT (front hand)

BASIC static & walking punching combinations

SECTION C – KICKS

FRONT KICK

ROUND KICK

SIDE KICK

BACK KICK (2 X BACK KICK – walking technique)

SPINNING KICK

REVERSE ROUND KICK

BASIC static & walking kicking combinations

BASIC static & walking punching & kicking combinations

SECTION D - BAG WORK & PAD WORK

PUNCH BAG ROUNDS – 4 X 1 ½ minutes

INTERMEDIATE Focus Pad drills

SPARRING (rounds) X 4

HORSE RIDING STANCE

KICKBOXING - BLUE SASH

SECTION A - FITNESS

PUSH UPS – 40

SQUATS – 40

SIT UPS – 40

SQUAT THRUSTS – 40

SKIPPING – 5 minutes

SECTION B – PUNCHES/HAND TECHNIQUES

JAB

DOUBLE JAB

CROSS

JAB-CROSS, JAB-JAB-CROSS

JAB-CROSS-HOOK

JAB-CROSS-UPPERCUT

JAB-CROSS-HOOK-UPPERCUT

JAB-HOOK, JAB-UPPERCUT (front hand)

RETREATING JAB

INTERMEDIATE static & walking punching combinations

SECTION C – KICKS

FRONT KICK

ROUND KICK

SIDE KICK

REVERSE ROUND KICK

ALL ABOVE FRONT LEG KICK

SPINNING KICK

BACK KICK (X 2 – walking technique)

INTERMEDIATE static & walking kicking combinations

INTERMEDIATE static & walking punching & kicking combinations

SECTION D - BAG WORK & PAD WORK

PUNCH BAG ROUNDS – 5 X 1 ½ minutes

INTERMEDIATE Focus Pad drills

SPARRING (rounds) X 5

HORSE RIDING STANCE

KICKBOXING - PURPLE SASH

SECTION A - FITNESS

PUSH UPS – 45

SQUATS JUMP – 25

SIT UPS – 50

SQUAT THRUSTS – 50

SKIPPING – 6 minutes

SECTION B – PUNCHES/HAND TECHNIQUES

JAB

DOUBLE JAB

JAB-CROSS, JAB-JAB-CROSS

JAB-CROSS-HOOK

JAB-CROSS-UPPERCUT

JAB-CROSS-HOOK-UPPERCUT

JAB-HOOK, JAB-UPPERCUT (front hand)

RETREATING JAB

INTERMEDIATE static & walking punching combinations

SECTION C – KICKS

FRONT KICK

ROUND KICK

SIDE KICK

REVERSE ROUND KICK

DOUBLE SIDE KICK

DOUBLE ROUND KICK

ALL ABOVE FRONT LEG KICK

BACK KICK (X 2 – walking technique)

SPINNING KICK

INTERMEDIATE static & walking kicking combinations

INTERMEDIATE static & walking punching & kicking combinations

SECTION D - BAG WORK & PAD WORK

PUNCH BAG ROUNDS – 6 X 1 ½ minutes

ADVANCED Focus Pad drills & Competition techniques

SPARRING (rounds) X 6

HORSE RIDING STANCE

Kickboxing - 1st BROWN SASH

SECTION A - FITNESS

PUSH UPS – 50

SQUAT JUMPS – 30

SIT UPS – 60

SQUAT THRUSTS – 60

SKIPPING – 7 minutes

RUN 1 MILE – <10 MINS

SECTION B – PUNCHES/HAND TECHNIQUES

JAB

DOUBLE JAB

CROSS

JAB-CROSS, JAB-JAB-CROSS

JAB-CROSS-HOOK

JAB-CROSS-UPPERCUT

JAB-CROSS-HOOK-UPPERCUT

JAB-HOOK, JAB-UPPERCUT (front hand)

RETREATING JAB

RETREATING JAB-UPPERCUT

RETREATING JAB-HOOK

RETREATING JAB-UPPERCUT-HOOK

ADVANCED static & walking punching combinations

SECTION C – KICKS

FRONT KICK

ROUND KICK

SIDE KICK

REVERSE ROUND KICK

DOUBLE SIDE KICK

DOUBLE ROUND KICK

ALL ABOVE FRONT LEG KICK

BACK KICK (X 2 – walking technique)

JUMP BACK KICK

SPINNING KICK

ADVANCED static & walking kicking combinations

ADVANCED static & walking punching & kicking combinations

SECTION D - BAG WORK & PAD WORK

PUNCH BAG ROUNDS – 7 X 1 ½ minutes

ADVANCED Focus Pad drills & Competition techniques

SECTION E – FREESTYLE TECHNIQUES

SHADOW BOXING (rounds) 2 X 1 ½ minutes

SPARRING (rounds) X 7 & Competition Fights (minimum 2)

HORSE RIDING STANCE

Kickboxing - 2nd BROWN SASH

SECTION A - FITNESS

PUSH UPS – 60

SQUAT JUMPS – 35

SIT UPS – 60

SQUAT THRUSTS – 60

SKIPPING – 8 minutes

RUN 2 MILES – <20 MINS

SECTION B – PUNCHES/HAND TECHNIQUES

JAB

DOUBLE JAB

CROSS

JAB-CROSS, JAB-JAB-CROSS

JAB-CROSS-HOOK

JAB-CROSS-UPPERCUT

JAB-CROSS-HOOK-UPPERCUT

JAB-HOOK, JAB-UPPERCUT (front hand)

RETREATING JAB

RETREATING JAB-UPPERCUT

RETREATING JAB-HOOK

RETREATING JAB-UPPERCUT-HOOK

ADVANCED static & walking punching combinations

SECTION C – KICKS

FRONT KICK

ROUND KICK

SIDE KICK

REVERSE ROUND KICK

DOUBLE SIDE KICK

DOUBLE ROUND KICK

ALL ABOVE FRONT LEG KICK

SPINNING KICK

BACK KICK (X 2 – walking technique)

JUMP BACK KICK

ADVANCED static & walking kicking combinations

ADVANCED static & walking punching & kicking combinations

SECTION D - BAG WORK & PAD WORK

PUNCH BAG ROUNDS – 8 X 1 ½ minutes

ADVANCED Focus Pad drills & Competition techniques

SECTION E – FREESTYLE TECHNIQUES

SHADOW BOXING (rounds) 2 X 1 ½ minutes

FREESTYLE KICKING TECHNIQUES

Instruct a student on a piece of equipment

Kickboxing - 1st DAN BLACK BELT

SECTION A - FITNESS

PUSH UPS – 70

SQUAT JUMPS – 40

SIT UPS – 70

SQUAT THRUSTS – 70

SKIPPING – 10 minutes

RUN 3 MILES – <30 MINS

SECTION B – PUNCHES/HAND TECHNIQUES

JAB

DOUBLE JAB

CROSS

JAB-CROSS, JAB-JAB-CROSS

JAB-CROSS-HOOK

JAB-CROSS-UPPERCUT

JAB-CROSS-HOOK-UPPERCUT

JAB-HOOK, JAB-UPPERCUT (front hand)

RETREATING JAB

RETREATING JAB-UPPERCUT

RETREATING JAB-HOOK

RETREATING JAB-UPPERCUT-HOOK

SPINNING BACKFIST

ADVANCED static & walking punching combinations

SECTION C – KICKS

FRONT KICK

ROUND KICK

SIDE KICK

REVERSE ROUND KICK

DOUBLE SIDE KICK

DOUBLE ROUND KICK

ALL ABOVE FRONT LEG KICK

SPINNING KICK

BACK KICK (X 2 – walking technique)

JUMP BACK KICK

JUMP TURN CRESCENT KICK

JUMP SPINNING KICK

JUMP REVERSE ROUND KICK (front leg)

ADVANCED static & walking kicking combinations

ADVANCED static & walking punching & kicking combinations

SECTION D - BAG WORK & PAD WORK

PUNCH BAG ROUNDS – 10 X 1 ½ minutes

ADVANCED Focus Pad drills & Competition techniques

SECTION E – FREESTYLE TECHNIQUES

SHADOW BOXING (rounds) 2 X 1 ½ minutes

FREESTYLE KICKING TECHNIQUES

FREESTYLE PUNCHING & KICKING TECHNIQUES

SPARRING (rounds) X 10

Proven consistent track record of kickboxing bouts

HORSE RIDING STANCE

Kickboxing - 2nd DAN BLACK BELT

SECTION A - FITNESS

PUSH UPS – 80

SQUAT JUMPS – 45

SIT UPS – 80

SQUAT THRUSTS – 80

SKIPPING – 10 minutes

RUN 3 MILES – <30 MINS

SECTION B – PUNCHES/HAND TECHNIQUES

JAB

DOUBLE JAB

CROSS

JAB-CROSS, JAB-JAB-CROSS

JAB-CROSS-HOOK

JAB-CROSS-UPPERCUT

JAB-CROSS-HOOK-UPPERCUT

JAB-HOOK, JAB-UPPERCUT (front hand)

RETREATING JAB

RETREATING JAB-UPPERCUT

RETREATING JAB-HOOK

RETREATING JAB-UPPERCUT-HOOK

SPINNING BACKFIST

ADVANCED static & walking punching combinations

SECTION C – KICKS

FRONT KICK

ROUND KICK

SIDE KICK

REVERSE ROUND KICK

DOUBLE SIDE KICK

DOUBLE ROUND KICK

ALL ABOVE FRONT LEG KICK

SPINNING KICK

BACK KICK (X 2 – walking technique)

JUMP BACK KICK

JUMP TURN CRESCENT KICK

JUMP SPINNING KICK

JUMP REVERSE ROUND KICK (front leg)

ADVANCED static & walking kicking combinations

ADVANCED static & walking punching & kicking combinations

SECTION D - BAG WORK & PAD WORK

PUNCH BAG ROUNDS – 15 X 1 ½ minutes

ADVANCED Focus Pad drills & Competition techniques

SECTION E – FREESTYLE TECHNIQUES

SHADOW BOXING (rounds) 2 X 1 ½ minutes

FREESTYLE KICKING TECHNIQUES

FREESTYLE PUNCHING & KICKING TECHNIQUES

SECTION F - TEACHING ABILITY

Instruct a student on a piece of equipment

SPARRING (rounds) X 10

Proven consistent track record of kickboxing bouts

Competent in sparring with any student or instructor (of comparable size)

HORSE RIDING STANCE

Kickboxing - 3rd DAN BLACK BELT

SECTION A - FITNESS

PUSH UPS – 100

SQUAT JUMPS – 50

SIT UPS – 100

SQUAT THRUSTS – 100

SKIPPING – 15 minutes

RUN 3 MILES – <30 MINS

SECTION B – PUNCHES/HAND TECHNIQUES

JAB

DOUBLE JAB

CROSS

JAB-CROSS, JAB-JAB-CROSS

JAB-CROSS-HOOK

JAB-CROSS-UPPERCUT

JAB-CROSS-HOOK-UPPERCUT

JAB-HOOK, JAB-UPPERCUT (front hand)

RETREATING JAB

RETREATING JAB-UPPERCUT

RETREATING JAB-HOOK

RETREATING JAB-UPPERCUT-HOOK

SPINNING BACKFIST

ADVANCED static & walking punching combinations

SECTION C – KICKS

FRONT KICK

ROUND KICK

SIDE KICK

REVERSE ROUND KICK

DOUBLE SIDE KICK

DOUBLE ROUND KICK

ALL ABOVE FRONT LEG KICK

SPINNING KICK

BACK KICK (X 2 – walking technique)

JUMP BACK KICK

JUMP TURN CRESCENT KICK

JUMP SPINNING KICK

JUMP REVERSE ROUND KICK (front leg)

ADVANCED static & walking kicking combinations

ADVANCED static & walking punching & kicking combinations

SECTION D - BAG WORK & PAD WORK

PUNCH BAG ROUNDS – 10 X 1 ½ minutes

ADVANCED Focus Pad drills & Competition techniques

SECTION E – FREESTYLE TECHNIQUES

SHADOW BOXING (rounds) 2 X 1 ½ minutes

FREESTYLE KICKING TECHNIQUES

FREESTYLE PUNCHING & KICKING TECHNIQUES

SECTION F - TEACHING ABILITY

Instruct a student on a piece of equipment

Demonstrate the ability to run a Kickboxing class

Coach fighters in a competition environment

SPARRING (rounds) X 15

SECTION F - TEACHING ABILITY

Proven consistent track record of kickboxing bouts

Competent in sparring with any student or instructor (of comparable size)

HORSE RIDING STANCE

07480 800 242
info@nexus-fit.com
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NEXUS Martial Arts

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Back leg: front kick, round kick, side kick

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