Module One. Week One.

Martial Arts

Class One

History

Four major traditional martial arts systems. Japanese, Okinawan, Korean, and Chinese.
America influence combines elements of all styles. Watch this History Lesson.

Self Defense

1. Teach Side Head Lock escape.

Warm Up 

1. Pushup / Crunch alternating – 30 seconds each for two rounds.

2. Review distance and alignment

3. Spidey Sense Drill

4. Review Penetrate-Engage-Clear-Change Position
    a. Review  Jab
   
b. Movement Jab 30-seconds (Penetrate-Engage-Clear-Change Position)

5. Review Cross
   
a. Review 1-2
   
b. 1-2 30-seconds (Penetrate-Engage-Clear-Change Position)

6. Review Hook
   
a. Review 2-3 Stepping in & Retreat
   
b. 1-2-3 30-seconds (Penetrate-Engage-Clear-Change Position)

7. Review Uppercut
   
a. Review 1-4-3
   
b. 1-4-3 30-seconds (Penetrate-Engage-Clear-Change Position)

8. Review Front Kick (Lead and Back Leg)
   
a. 10 - Skip Front Leg Front kick on each side

9. Review Back Kick

    a. 10 Back kicks on each side

10. 10 Bicycles

Skills / Drills

Teach Side Kick

1. Teach Side Kick

2. Teach Side Kick Defense (Distance, Jam)

Shield Drills

1. Side Kick on Shield 30—seconds each side 

2. Front Kick on Shield 30—seconds each side 

3. Back Kick on Shield 30—seconds each side 

Cool down

1. Form a circle with students facing the center

2. Alternating Sets of 15 slow 3 push-ups & 20 crunches

3. Stretches until end of class

Class Two

History

Kung Fu

Kung fu, soft, circular, first Asian martial art

Wu Shu, Wing Chun, Bruce Lee’s original system

Self Defense

1. Review Side Headlock 5 Each Side

 

Warm Up

1. Pushup / Crunch alternating – 30 seconds each for two rounds.

2. Head Movement Triangle (Target vs Position movement)

3. Front Shoulder Fake

4. Review Penetrate-Engage-Clear-Change Position

5. Review  Jab

6. Movement Jab & Double Jab to head and body 30-seconds (Penetrate-Engage-Clear-Change Position)

7. Review Cross

8. Review 1-2 Rock back 2

9. 1-2 Rock back-2  30-seconds 

10. Review Hook & Uppercut

11. Review 3-4-3-4-clearing 1

12. Review 3-4-3-4-clearing 1 30-seconds (In close)

13. Review Front kick & Back kick

14. 10 Front kick-Back kick without setting legs down

Skills

Teach Chop/Knifehand

1. Demo on targets

2. Chop down, across, up

2. 10 Chops on target down, across, up

Side Kick

1. Review Side Kick

2. Review Distance and Jam Defense

3. Careful Exchange of Side Kick vs Distance or Jam

Shield Drills

1. Side Kick on Shield 30—seconds each side

2. Front Kick on Shield 30—seconds each side

3. Back Kick on Shield 30—seconds each side

Cool down

1. Form a circle with students facing the center

2. Three Sets of 15 slow push-ups & 20 crunches Alternating

3. Stretches until end of class