11/09/2010 - Fundamentals of Legwork, Preparation for Bladework

Another solid session today.  So much to cover and so little time!  Wanted to touch on both legwork and knifework today, but had to keep the class to a manageable length and decided to go deep into legwork and drop in a few knifework preparatory exercises today.

Regarding homework, refer to last week's programme.  The falling is especially important as the movement habits in ground engagement I've been seeing lately on the mat are, frankly, alarming.


Objectives

- Understanding the use of the legs in force delivery, absorption and redirection

- Understanding the nature of leg attacks and how to defuse them

- Use of the blade as a tool of conditioning



Warmup

- IntuFlow basic routine

Conditioning

TacFit Commando Mission 1 – Recruit


1.) Front Lunge – 20/10 x 8

1min rest

2.) Plank Push Knee – 20/10 x 8

1min rest

3.) Sit-Through Knee – 20/10 x 8

1min rest

4.) Basic Pushup – 20/10 x 8

1min rest

5.) Spinal Rock Basic – 20/10 x 8

1min rest

6.) Tripod – 20/10 x 8


Skill-Specific Biomechanical Drills

- Wrist-flip grip change

- Body figure-8 to stab (dynamic squat variation where applicable)

- IntuFlow sophistication – 4-corner leg circles

- Resisted leg-push (‘heavy legs’) drill from opposed side-recline

Structural Drills

- Partner push drill with blade

- Partner push drill with legs (to legs and body)

- Striking drill with legs

- Marionette/sweater-snag drill with legs

Ranging Drills

- Zombie walk to forward thrust kick (evasion, slow)

- Zombie walk to forward thrust kick (slow, receive + guide momentum)

- Zombie walk to forward thrust kick (medium speed, receive + soft takedown)

- Zombie walk to roundhouse kick (slow, evasion) [pushed to next week]

- Zombie walk to roundhouse kick (slow, receive + guide momentum) [pushed to next week]

- Zombie walk to roundhouse kick( medium speed, receive + soft takedown) [pushed to next week]

Asymmetrical Sparring

- Uke aims to attack with kicks and punches, tori aims to achieve takedown to position of control. Round-robin format.