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A. Natural body
motion
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Blocking with arm
circles: inside & outside, right & left
side, with pivot
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Body Twisting
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Blocking: low, center & high, front &
rear
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Elbow strikes: center & high, front
& rear
3. Cross arm strikes
a. Knife hand: neck level
b. Hammer fist: high, center, low
c. Back fist: high, center, low
4. Running motion:
a. Upper cut
b. Center punch
5. Marching:
a. Knee kicks
b. Low front kick
6. Avoiding
movements:
a. Side to side
b. Duck
c. Jump
B. Practical
strikes from natural stance
1. Draw the gun
2. Center & high
punch
3. Palm heel to jaw
4. Fore knuckle to
throat
5. Spear hand to
stomach & throat
6. Knife hand to neck
(right & left side)
7. Hammer fist (right
& left side)
8. Back fist (right &
left side)
9. Elbow strikes with
body twisting, right & left, low & high,
front & rear
10. Front kick to shin,
knee, & groin
11. Low front kick, step
forward onto kicking leg and double punch
C.
Basic movements
1. Climbing stance
a. Center
lunge punch
b. High
punch
c. Rising
block
d.
Outside knife
hand strike
e.
Down block
f. Inside
forearm block
2. Back stance
a.
Outside center block
b.
Outside knife hand block with one hand
(other retracts to belt)
D. Kicks
1. Kicking exercises
on the wall
a. Front
kick
b.
Roundhouse kick
2. Balance practice
without the wall
a. 10
front kicks while standing on one foot
(change legs)
b. Tip
body over into roundhouse position and
bounce 10 times on one foot (change legs)
3. Knee kick to
abdomen
4. Front kick
5. Roundhouse kick
6. Skip roundhouse
kick
7. Front running kick
E. Forms
1. H – pattern while
holding imaginary handgun
2. Kibon hyung il
chol (basic form 1)
3. Kibon hyung yi
chol (basic form 2)
4. Kibon hyung sam
chol (basic form 3)
F. Falling practice
1. Falling
backwards: from sitting position, tuck chin
tightly to chest looking at belt knot, arms
up. Roll backwards, allow legs to raise and
straighten, slapping floor with palms down
about 30° from body. Exhale as you slap.
2. From standing
position: Use 1-2-3 count initially. 1) Step
backwards with arms raised and chin tucked;
2) Squat low; 3) Sit, roll and slap.
3. Use 1-2 count: 1)
Step backwards, raise arms and tuck chin; 2)
Sit, roll and slap.
4. 1-2 count with
pivot for side throw. 1) Pivot right or
left, raise arms tuck chin; 2) Sit, roll and
slap.
5.
Falling forwards from
kneeling position sitting on balls of feet:
keep back straight, arms raise in front,
fall forward onto slightly cupped hands and
forearms, look forward and keep chin up.
G.
Self defense
1. Wrist grabs: same
side, opposite side, two on two, two on one
2. Side throw
3. Lapel grab with
side throw
4. Back bear hug:
arms pinned, arms free
5. Front bear hug:
arms pinned, arms free
6. Front and rear
choke
7. Lapel grab/side
throw
8. Full nelson
9. Block, punch &
take down (defense against high punch)
10. Overhand belt
grab/elbow press
H. Prearranged two person drills
1. Practical
one-steps 1-3
2. Tighten ways 1-2
I. Sparring techniques
1. Four point
blocking using inside and outside circles
2. Avoiding movements
from sparring stance
a. Front
foot moves diagonally backwards (right foot
moves to right back corner,/left foot moves
to left back corner)
b. Back
foot moves diagonally forward, pivoting on
front foot in either direction
c. Step
backwards
3. X down block
against front kick, X down block and back
fist strike
4. Offensive hand
sparring techniques
a. Skip
forward center punch
b. Skip
high punch
c. Skip
low knife hand strike to kidney
d. Skip
high knife hand strike
5. Defensive hand
sparring techniques
a. Skip
backwards with inside center block
b. Skip
backwards with rising block
c. Skip
backwards with high cutting block (knife
hand)
d.
Skip backwards with low
cutting block (knife hand)
6. Skip back one half
step and block skip in full step and punch
(yield & attack)
a. Inside
center block & reverse punch Note: Weight is
90% on front foot on the reverse punch, hips
turn completely forward, front hand pulls
and back heel raises
b. Rising
block & reverse punch
c. Down
block & reverse punch
7. Block, punch &
kick combinations
a. Inside
block, weight goes to back leg, reverse
punch; weight is 90% front foot, back heel
up, and front kick
b. Rising
block, punch, kick
c. Down
block, punch, kick
8. Sparring
combination drills (alone, then with
partners; all kicks belt level)
a. Front
kick and high punch (same hand & foot)
b. Front
kick and high knife hand chop (same hand &
foot)
c. Front
kick, roundhouse kick and high knife hand
chop
d. Front
running kick and high knife hand chop
e. Front
running kick, front kick, roundhouse, and
chop
f. Skip
roundhouse with front foot and chop
g. Skip
roundhouse, front kick, roundhouse kick and
chop
J. Dan bong (short stick) or wooden
sword attacks and avoiding movements (Use
right hand and right foot forward first,
then practice left side)
1. Stab center level;
avoid inside 90°
2. Overhead attack;
move forward as attacker raises weapon and
jam attack with both hands above attacker’s
elbow (on triceps)
3. Inside diagonal
attack: move forward diagonally 45° (L) and
duck under attacking arm
4. Outside diagonal
attack: move forward diagonally 45° (R) to
opposite side and duck
5. Inside attack neck
level; duck, head down looking at floor with
head tucked, hands on floor between legs
6. Outside attack to
knees; jump
K. Breaking:
knife hand strike downward,
one board
L. Don jon breathing:
walking forward, climbing
stance hands pushing heavy load, exhale with
force. Isometric exercise
M. Meditation:
from attention stance, make
fist with right hand, cover with left hand
and hold at abdomen. Close eyes and slow
breathing down, 5 seconds inhale, and 10
seconds exhale. Clear the mind by counting
breaths.
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