Kicking

• 10 front kicks on target with ball of lead foot, alternating feet, keeping hands up the whole time
• 5 knee strikes on target with each leg, with or without holding
  • To hold, grab 1 shoulder of the opponent with  both hands
• 10 Sparta kicks on target across room, alternating feet, keeping hands up the whole time
  • Must aim with heel 
• 10 side kicks on target with each leg, keeping hands up & striking with heel.
  • Pivot base foot so that toes point away from target

Striking

• 4 straight punches + 4 palm heel strikes + 4 forward hammerfists + 2 power elbows on target while adjusting appropriately for distance
  • Must keep hands up
  • Must rotate hips to get power in strikes

Blocking

• 10 inside defenses  against impending choke or straight punch with either arm (as appropriate), countering with push to shoulder or hip as soon as possible
  • Keep hands up
  • Use the palm of one hand to push opponent’s arms diagonally forward while moving head sideways out of the way
  • Push with both hands to one shoulder

Self-Defense

• 10 single-hand shirt or wrist grabs by child attacker. Release, create space, face attacker and say, “Stay back!”
  • Wrist grabs = Find the opening between the attacker’s fingers and thumb and pull skinny part of wrist out that direction. Must step with pull to get enough force to escape. 
  • Shirt grab = 1 step back, 1 arm up with bicep to ear, then that arm circles forward to “wipe your face” to release the grab
  • Create space with a 2-handed push to 1 shoulder
• 5 choke releases from the front, 1-handed pluck, vs. child attacker. Release, create space, face attacker & say, “Stay back!”
  • Pluck with 1 hand by making a hook with all 5 fingers together (no thumbs sticking out!) reaching to the inside of attacker’s wrist, and ripping elbow straight backwards
  • Simultaneously, use other hand to push the attacker’s opposite shoulder
  • To create space, move sideways away from attacker with hands up
• 5 headlock defenses from any direction – prevention only with full finishing mode

Falling

• 5 soft forward fall breaks from knees, turn over into ground fighting stance, & get up off the ground via Captain Stance and into Fighting Stance
  • Must turn head to side while falling
  • Flip over in such a way that the face doesn’t pass the ground (keep looking up)
  • Ground fighting stance = head up, hands up, feet up with knees out like a frog & feet flexed ready to stomp
  • Captain stance = get up in a figure 4 position so that you end up on one knee
• 5 back fall breaks from seated, go immediately into ground fighting stance, & get up off the ground via Captain Stance and into Fighting Stance
  • Chin tucked to keep head off the ground
  • Keep arms straight & slap the ground in a low V shape (down by legs) as soon as upper back touches the ground

Groundwork

• Maintain mount, side control, and guard positions on a pad for 10 seconds while instructor tries to pull  it free
  • Mount = sitting on top of pad with knees on ground, feet tucked as much as possible, hands holding top of pad.
  • Side control = Sitting on the side of pad with knees towards the corners of the pad & feet together. Chest on pad, hands clasped together (do NOT interlace fingers), pulling elbows against corners of pad towards knees. Make yourself heavy to control pad. 
  • Guard = Lying on back with head up, legs wrapped around pad & ankles crossed, hands holding the top of the pad.

Sparring

• Boxing sparring for 1 minute with body shots only. Focus on movement, safety in training, and alternating offense & defense.
  • Moving in fighting stance = Dominant foot slightly back with heel up halfway off ground. Step first to open with the closest foot to the direction you’re going, then move other foot to get back to fighting stance. Keep shoulders and hips square to opponent, and keep hands up.  Never cross your feet. 

Mindset

• Use full prevention protocol & post-fight behavior in a role playing scenario with a strange adult approaching you.
  1. Stand up in semi-passive stance (hands up with palms out towards approaching adult)
  2. If they keep approaching, say something to the adult, like “Stop” or “Do you need something?”  
  3. If they keep approaching, start moving away in fighting stance keeping a good base. 
  4. If they keep approaching, run away to a safe adult and tell them everything that happened.
  5. If they catch you, fight in every way you can (poke eyes, kick, bite, pull hair, etc.), aiming at vulnerable points (eyes, groin, throat) while yelling “HELP!!” until you can run away to a safe adult to tell them what happened. 

Kicking

• 10 low round kicks on target with each leg
  • Keep hands up the whole time
  • Pivot the base foot so hips turn over
  • Kick with the shin
• 10 front kicks on target with power leg while walking down room
  • Recoil kick to land forward
  • Keep hands up the whole time
  • Bend knee before & after each kick
• 10 defensive back kicks on target, alternating feet
  • Hinge at the waist
  • Kick with heel
  • Keep eyes on the target at all times
• 10 advancing side kicks on target with each leg, keeping hands up & striking with heel.

Striking

• 3 minute round of 1-4 straight punches on focus mitts while padholder moves student around the room.

Blocking

• 5 inside deflections from passive stance against straight punch- lean back with front kick to groin.
• 5 sweeping defenses with forearm vs. front kick, counter with a push.

Self-Defense

• 5 choke releases from the front, 1- or 2-handed pluck (choose one), vs. adult attacker. Defend & simultaneous counter, full finishing mode.
• 5 single- or double-handed wrist grab with pull by adult or child attacker. Release & respond appropriately.
• 5 headlock from behind (bar arm) defenses vs. adult attacker – arm sweep, then strike vulnerable targets.  

Falling

• 5 forward rolls, rolling over 1 shoulder & standing up in fighting stance.

Groundwork

• Demonstrate mount, side control, and guard on another student, showing what is necessary to maintain control of their posture.

Sparring

• Boxing sparring for 1 minute with instructor. Focus on movement, keeping guard up, and alternating offense & defense.

Mindset

• Use anti-bullying behavior in a role playing scenario with another kid trying to pressure you to do something you know is wrong.

INTERMEDIATE  RANKS

ADVANCED  RANKS