29/01/2011: Fundamentals Revision – Footwork, Timing, Distance, Striking

For today's session, the emphasis was getting back to basics with footwork and timing for standup encounters, adding in a little hardwork realism with the shove to reset range towards the end.  Homework assignment is as follows:


1.) joint mobility

2.) Rolling and falling, square breathing, slow callisthenics (pushup and squat)

3.) bodyweight conditioning syllabus

Objectives

- Revise and develop upon the foundations of control of distance and timing in standup striking encounters


Warmup

IntuFlow intermediate routine


Solo Prep Drills

- Pyramid breath-walking – 1 to 10 counts back down to 1 again

- Freeform rolling and falling from walking pace

- Rolling over stick

- Slow pushup and squat – 20-counts, down and up


Partner Drills

- partner fist-walking with pushup on clap

- Partner 360-degree strike drill - uke walks around tori throwing strikes from all angles to the body and legs

- Zombie evasion drill – one on one; emphasise economy of motion – no more than two-step evasions; progress from simple evasion to adhering to and following uke

- Stick evasion drill – tori evades versus swings and thrusts from uke at comfortable pace; drill progresses from simple evasions to getting close enough to touch

- Zombie evasion drill – two on one; emphasise economy of motion – no more than two-step evasions; progress from simple evasion to adhering to and following uke

Combat Drills

- one and two-step evasion versus strikes – evasion only

- one and two-step evasion versus strikes – evade to counterstrikes

- one and two-step evasion versus strikes – evade to counterstrikes and shove to break engagement

Conditioning

TacFit Commando Mission 3 – Recruit-to-Grunt


1.) Warrior Lunge/Cossack Lunge – 20/10 x 8

1min rest

2.) Swing Plank Knee/Full Swinging Plank – 20/10 x 8

1min rest

3.) Airborne Squat Shin/Airborne Squat Knee – 20/10 x 8

1min rest

4.) Spiderman Pushup Knee/Full Spiderman Pushup – 20/10 x 8

1min rest

5.) Shinbox Twist/Shinbox Invert – 20/10 x 8

1min rest

6.) Table Lift/Base Switch – 20/10 x 8


Circle


Open Mat for Sparring - Standup and Ground Grappling