EXERCISES
All in quantities of 10: Sit-ups; Push-ups; Squat-jumps; Squat with front kick.
Skipping for 2 minutes.

TECHNIQUES
All techniques are to be performed in both stances.

Hands
• Shuffle forward with leading arm Jab
• Shuffle forward Jab and Reverse punch
• Shuffle forward with two Backfist (alternate arms)

Legs
• Shuffle forward then Front kick
• Shuffle forward then Roundhouse kick
• Shuffle forward then Side kick

Shadow Boxing (Hands + Legs) for 1 minute

Sparring - Two x 1 minute rounds

Horse Riding Stance for 1 minute

2ND GRADE - BLUE BELT

EXERCISES
All in quantities of 20: Sit-ups; Push-ups; Squat-jumps; Squat with front kick. Skipping for 2 x 2 minutes

TECHNIQUES
All techniques are to be performed in both stances.

Hands
• Shuffle forward Jab and two Uppercuts
• Shuffle forward Jab and two Hook Punches
• Shuffle forward Jab and two Ridge Hands

Legs
• Back leg Front kick, Side kick, Roundhouse kick
• Shuffle forward Hook kick
• Back kick

Shadow Boxing (Hands + Legs) for 2 minutes

Sparring – Two x 2 minute rounds

Horse Riding Stance for 2 minutes

EXERCISES
All in quantities of 25: Sit-ups; Push-ups; Squat-jumps; Squat with front kick. Skipping for 3 x 2 minutes

TECHNIQUES
All techniques are to be performed in both stances.

• Shuffle forward Side kick, Reverse Punch
• Shuffle forward Jab, Cross Punch, Roundhouse kick (with rear leg)
• Leading arm Back Fist, skip-up, Hook kick

• 2 x Outer Block, 2 x Inner Block (alternate arms)
• 2 x Upper Block, 2 x Lower Outer Block (alternate arms)
• Jumping Front kick (with leading leg)

Shadow Boxing (Hands + Legs) for 3 minutes

Sparring - Three x 2 minute rounds

Horse Riding Stance for 3 minutes

EXERCISES
All in quantities of 30: Sit-ups; Push-ups; Squat-jumps; Squat with front kick. Skipping for 2 x 3 minutes

TECHNIQUES
All techniques are to be performed in both stances.

• Switch Stance, skip-up, Hook kick
• Skip up, leading leg Side Kick, Upper Block, Reverse Punch
• Shuffle forward Reverse Punch, Ridge Hand (rear arm), Roundhouse Kick (leading leg)

• Roundhouse Kick, Spinning Kick
• 2 x Axe Kick (rear leg)
• Jumping Roundhouse Kick (rear leg)

Shadow Boxing (Hand + Legs) for 4 minutes

Bag Work (Hands + Legs) for 4 minutes

Sparring – Four x 2 minute rounds

Horse Riding Stance for 4 minutes

EXERCISES

Skipping for 3 minutes (variation – i.e. double ropes, kris cross etc.)

TECHNIQUES
All techniques are to be performed in both stances.

• Shuffle forward Jab, Hook punch, Uppercut (alternate arms)
• Shuffle forward Jab, Ridge Hand, Hook punch to the head (alternate arms)
• Shuffle forward Jab, Elbow to temple, Elbow to temple (alternate arms)

• Double Side Kick (rear leg), 2 x Knee thrust (alternate legs)
• Shuffle Back, Outer lower Block (front arm), Shuffle forward Backfist, Reverse Punch
• Jumping Back kick (with rear leg)

Shadow Boxing (Hands + Legs) for 4 minutes

Bag work (Hands + Legs) for 4 minutes

Blocking Techniques:
No. 1. Attacker: Left Stance. Shuffle forward punch to head with Left arm.
Defender: Left Stance. Shuffle back, outer block with Right arm, Left elbow to side of temple.

No. 2. Same as No. 1. - but in Right Stance

Sparring - Five x 2 minute rounds

Horse Riding Stance for 5 minutes

TECHNIQUES
All techniques are to be performed in both stances.

• Shuffle forward Jab, Hammer, Elbow (upwards to chin), Elbow (to temple)
• Shuffle forward Jab, Chop, Elbow (to temple), Reverse Elbow (same arm pullingback across targets).
• Shuffle forward Jab, Cross punch, one step Back fist, Reverse punch.

• Side kick, Spinning kick (alternate legs)
• Hook kick, Side kick, Jumping Back kick (alternate legs)
• Jumping Hook kick (back leg), Back kick, Double Roundhouse kick

Shadow Boxing (Hands + Legs) for 5 minutes

Bag work (Hands + Legs) for 5 minutes

Blocking Techniques:
No. 3. Attacker: Left Stance. Step forward punch to face with Right arm.
Defender: Left Stance. Jump back, block down with left, Reverse punch over top with right arm.

No. 4. Same as No. 3. - but in Right Stance

Self Defence Techniques

Sparring - Six x 2 minute rounds

Horse Riding Stance for 6 minutes

TECHNIQUES
All techniques are to be performed in both stances.

Hands
• Shuffle forward Jab, 2 Uppercuts, 2 Hooks.
• Shuffle forward Jab, one step Backfist, Spinning Backfist.
• Shuffle forward Jab, 2 Hammer, 2 Elbow (upwards to chin), rear arm Chop.

Legs
• Front kick, Jumping (leading leg) Axe kick, 2 Hook kicks (alternate legs).
• Roundhouse kick, Jumping Spinning kick, Jumping Spinning kick.
• Jumping Back kick, Jumping Side kick (back legs)

Shadow Boxing (Hands + Legs) for 6 minutes

Bag work (Hands + Legs) for 6 minutes

Blocking Techniques:
No. 5. Attacker: Left Stance. Shuffle Jab.
Defender: Left Stance. Block up with left, Reverse punch (bending knees) to solar plexus with right.

No. 6. Attacker: Left Stance. Roundhouse kick to body with Right leg.
Defender: Left Stance. Inner block with right leg. Roundhouse kick with same leg to head.

Self Defence Techniques

Wood Breaking (1 board)

Sparring - Seven x 2 minute rounds

Horse Riding Stance for 8 minutes

Must be able to perform total syllabus from white belt through to black belt.
Must have attended brown/stripe training course.

TECHNIQUES

All techniques are to be performed in both stances.

Hands
• One step Backfist, Spinning Backfist, Knee thrust to side of body, Knee thrust to solar plexus.
• Shuffle forward Jab, jump back blocking down with same arm, Shuffle forward Reverse punch, Side kick (leading leg), Back kick.
• Shuffle forward finger jab to eyes, one step Elbow, Grab and Front SweepLegs
• Hook kick + Roundhouse kick (same leg), Hook kick + Roundhouse kick (same leg), Jumping Spinning kick.
• Jump back with Side kick, Backfist & Reverse punch (Blitz technique).
• Outer Crescent kick, one step jumping spinning Inner Crescent kick (cyclone kick)

Shadow Boxing (Hands + Legs) for 10 minutes
Bag Work (Hands + Legs) for 10 minutes

Focus Pad Work

Blocking Techniques (numbers 7 to 14)

Self Defence Techniques

Wood Breaking (2 boards)

Sparring - Ten x 2 minute rounds

Horse Riding Stance

Blocking Techniques

To make it easier to understand all blocking techniques listed below are explained in Left Stance, but they must be practised in both left and right stance.
All kicks are using the rear leg/arm unless stated otherwise.

Attack Defence

No. 7. Roundhouse kick to Body Left Lower Outer Forearm Block
No. 8. Roundhouse kick to Head Right Forearm Inner Block
No. 9. Front kick to Groin Left Leg Stomp kick
No. 10. Front kick to Upper Chest Shuffle back Double Palm Block down
No. 11. Side kick to Body Right leg step across, Left Lower Inner Block
No. 12. Hammer punch to Head Left Upper Rising Block
No. 13. Ridge Hand to Head Left Upper Outer Block
No. 14. Roundhouse kick to Body Left Knee/Shin Block