Training/Practice Drills

• 5 laps each direction

• 50 jumping jacks

• 20 mountain climbers knees to chest

• 20 mountain climbers knees to shoulders (wide)

• Hip circles, 10 one way, 10 the other

• Bilateral knee circles, 10 one way, 10 the other

• 10 Dragon flags

• 10 lateral lunge

• 10 inch worm

• 10 lunge twists

• 10 Side-to-Side lunge

• 5 per side - Jab

• 5 per side - Cross

• 5 per side - Hook

• 5 per side - Upper Cut

• 5 per side - Back Fist

• 5 per leg - Ap chagi (front snap kick)

• 5 per leg - Axe kick

• 5 per leg - Out to in crescent kick

• 5 per leg - In to out crescent kick

• 5 per leg - Fast kick

• 5 per leg - Round house

• 5 per leg - Back kick

• 5 per leg - Hook kick

• Slide forward, slide back, switch feet (repeat) 10 times

• Fast kick, slide back 10 times (each side)

• Uppa kicks (10 each side)

• Crescent kick (out to in, then in to out) 10 times

• Front kick, side kick

• Front kick, round house kick

• Front kick, axe kick

• Round house kick, uppa kick

• Round house kick, fast kick

• Round house kick, back kick

• Round house kick, butterfly kick

• Fast kick, round house kick

• Fast kick, uppa kick

• Fast kick, back kick

• Fast kick, butterfly kick

• Crescent kick, cut kick

• Crescent kick, back kick,

• Crescent kick, spin hook kick

• Crescent kick, butterfly kick

• Low block

• High block

• Middle block (out to in)

• Middle block (in to out)

• Knife-hand guarding block

• Reverse block

Paddle Drills:

• Partner flashes paddle, other partner uppa kicks paddle quick as possible

• Partner swings with paddle, other partners dodges or blocks

• Partner presents paddle randomly, other partner roundhouse kicks according to side

Stance Drills:

• Partners stand in closed stance, one partner slides forward, backwards, or switches stance while other partner mirrors

• Partners are in fighting stance, both try to touch other partners shoulder

• Partners are in fighting stance, both try to touch other partners leg

Hogu Drills:

• Partners stand in closed stance, partner throws fast kick, other partner side-steps and uppa kicks

• Partners stand in closed stance, partner throws fast kick, other partner counters with back kick

• Partners stand in closed stance or open stance, partner throws round house, other partner intercepts with cut kick

• Partners stand in open stance, partner throws round house, other partner slides back and counters with uppa kick

• 30 second bilateral quad stretch

• 30 second pigeons per side

• 30 second deep runner's stretch per side

• 30 second butterfly

• 30 second scorpion per side