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New Student.

back to basics

STRIKING

 

Arm Shield Fundamentals

 

Part 1 Movements 

  • Right Arm Shield (Block Left Hook)

  • Jab

  • Cross 

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Part 2 Movements

  • Left Arm Shield (Block Right Hook)

  • Cross

  • Left Hook

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Training Notes:

 

Intended as a "Drill", this combination is designed to develop quick defensive reflexes when blocking; the continuous loop allows the student to refinine details and increase speed.  

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Arm Shield

  • Raise your shoulders and create a solid structure with your arm that protects the ear, head, jaw, and nose

  • The hand should cup half way between the back of your head and the top of the head, this will allow for the arm to create a good angle to protect vital areas while minimising openings

  • The elbow should be aligned with the tip of your nose, with your eyes looking over the tip of your elbow, this maximises protection of the nose and jaw against straight line attacks such as a Jab, or Cross.

  • The other hand should rest on the cheek bone, ready to defend or engage as required; this placement optimises reflex timing.

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Jab

  • Drive power forward from your rear leg pushing

  • Simultaneously extend your lead arm in a straight line, pushing from your elbow by your side

  • Shoulder and jaw should make contact to maximise protection against a counter strike and to create efficient bone alignment

  • Squeeze the fist on impact

  • Make contact with the large knuckles of the index and middle finger, these are stronger and will not break as easily  

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Cross

  • Drive power from the rear leg; while delivering the Cross, pivot the rear foot so toes face the target, this engages the hip and transfers power into the shoulder and through to the fist

  • Extend your rear arm in a straight line, pushing from your elbow by your side

  • Shoulder and jaw should make contact to maximise protection against a counter strike and to create efficient bone alignment

  • Squeeze the fist on impact

  • Make contact with the large knuckles of the index and middle finger, these are stronger and will not break as easily

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Kicking Fundamentals 

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Part 1

  • Roundhouse Kick

  • Jab

  • Cross

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Part 2

  • Switch Kick

  • Cross

  • Left Hook

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Training Notes:

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Intended as a "Drill", this combination is designed to develop quick fundamental kicking attacks on each leg; the continuous loop allows the student to refinine details and increase speed. 

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Roundhouse Kick

  • Right Dracula Guard 

  • Stay on the ball of the foot

  • Bring rear knee up high

  • Pull the Dracula Guard into Running Man as the kicking leg extends

  • Pivot on the support leg so toes face away from the target, this turns and engages the hip so the kicking leg will progress horizontally

  • Make contact with the shin bone

  • Pivot the support leg back to the original position, and return kicking leg back to Fight Stance

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Switch Kick

  • Left Dracula Guard

  • Stay on the ball of the foot

  • Skip Step (horizontal feet alignment)

  • Bring the lead knee up high

  • Pull the Dracula Guard into Running Man as the kicking leg extends

  • Pivot on the support leg so toes face away from the target, this turns and engages the hip so the kicking leg will progress horizontally

  • Make contact with the shin bone

  • Pivot the support leg back to the original position, and return kicking leg back to Fight Stance

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Striking Combinations

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Part 1 

  • Outside Slip the Jab 

  • Cross, Left Hook

  • Switch Kick 

  • (Advanced: + Cross, Leg Kick)

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Part 2 

  • Outside Slip the Cross

  • Left Hook

  • Cross

  • Roundhouse Kick

  • (Advanced: + Jab, Inside Leg Kick)

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Training Notes:​

  • Slipping allows for an quick counter strike while the opponent has committed the punch

  • Slipping the punch; keep shoulders and guard high, dip the head and upper torso into the forward diagonal angles, punch should glide over each shoulder

  • Create efficiency from punching to kicking; observe how each punch can turn into a Dracula Guard when the kick is the next movement executed

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GRAPPLING & THROWS

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Part 1

  • Outside Slip the Jab

  • Cross

  • Left Hook

  • Switch Knee

  • Outside Sweep Throw

  • Knee On Belly

  • Ground n Pound

  • Wrist Control

  • Disengage

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Part 2 

  • Outside Slip the Cross

  • Left Hook, Cross

  • Switch Knee

  • Underhook

  • Hip Throw

  • Knee On Belly

  • Ground n Pound

  • Wrist Control

  • Disengage

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Training Notes:

  • Outside Sweep - best to effect the partners balance first before throwing, push the chin up, this will curve the spine; sweep the leg to finish

  • Underhook - grip the belt, arm bit part of the jacket, or cup the lat muscle for No-Gi

  • Hip Throw - Step into their centre-line, keep hips close to theirs, sit on an imaginary chair, create lift in the through through extension of the legs

  • Knee On Belly - Keep foot against the belt with shin across the belly and sternum, wide high-seated stance for maximum stability, keep support leg away from nearside arm to avoid counter, base-out with hands if balance is lost, keep support leg active when partner moves

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GROUND

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  • Hip Throw/Outside Sweep

  • Knee On Belly

  • Kesa Gatame

  • Side Control

  • Cross-Face

  • Arm Attack Sequence

    • Shoulder Lock

    • Straight Arm Lock

    • Reverse Shoulder Lock

  • Knee On Belly

  • Ground n Pound

  • Wrist Control

  • Disengage

*Partner: Resist with submission defences, and positional escapes

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Training Notes:

  • Kesa Gatame - Control near-side arm this is most important, keep weight distribution on solar plexus, legs scissored out wide to provide maximum stability. This position is also valuable to attain the near side arm if lost from partner Framing.

  • Side Control - Knee near the ear other knee near the hip, head and arm control, keep pressure on solar plexus, keep hips low and tight, remove space.

  • Cross Face - Control far-side arm with arm-pit control, apply shoulder pressure on jawbone. This position allows for one hand to be free and acts as a counter against the Side Control Escape.

  • Shoulder Lock - Figure-4 Grip control must be tight "rev" hands down, lift elbow and drag fingers towards the hip for submission

  • Straight Arm Lock - Figure-4 Grip with forearm bone used as a fulcrum against the elbow joint, control wrist to ensure elbow is facing down, "rev" hands down for submission

  • Reverse Shoulder Lock - Reverse-Figure-4 Grip move into Kesa-Gatame and step over the head, push hands away to submit.  

Side Control Attack System.JPG
Throw Sequence System.JPG

Feet shoulder width apart:

  • Evenly distributed weight placement for maximum balance

 

Dominate leg back:

  • Benefits hip rotation to generate power into dominate hand and leg for striking

 

Dominate leg back:

  • Creates a narrow profile of the body, making it more difficult for opponent to hit the centre-line

 

Rear foot angled 45-degrees:

  • Creates wider structural stability, ability to create angles in footwork 

 

Rear foot heel off the ground: 

  • Generate power forward by pushing off rear leg

 

Knees bent:

  • Creates structural stability, preloading legs for explosive movement

 

Hands up at eye level, palms facing out:

  • Allows for maximum protection of head

 

Elbows in:

  • Allows for more efficient generation of power into the punch, protection of the ribs, minimises telegraphing

 

Shoulders up:

  • Protects jaw

 

Chin down:

  • Protects jaw

 

Eyes forward:

  • Track your opponents movement, look at their chin, neck, and upper chest area

 

Centreline:

  • Algin your centreline with the opponents centreline, as they move adjust accordingly

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UPPERCUT COMBOS 

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STRIKING

 

Fundamental

 

Uppercut Combo #1

  • Jab, Cross, Left Uppercut

  • Cross, Jab, Right Uppercut

  • (Repeat and flow drill)

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Advanced

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Uppercut Combo #2

  • Cross, Right Hook, Slip Right, Right Uppercut

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Uppercut Combo #3

  • Jab, Left Hook, Slip Left, Left Uppercut

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Training Notes:

  • Lean weight over the leg you are performing the uppercut with

  • Pull shoulders back and engage hip when punching

  • Pivot foot to allow hip rotation

  • Don't over-extend uppercut any higher than head height

  • Try not to over-extend and reach out with your uppercut

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STRIKING

 

Parry Fundamentals

 

Part 1 Movements

  • Parry the Jab

  • Cross

  • Outside Leg Kick

  • Jab

  • Cross to the Body

 

Part 2 Movements

  • Parry the Jab

  • Jab

  • Inside Leg Kick

  • Cross

  • Jab to the Body

 

Part 3 Movements

  • Parry the Cross

  • Cross

  • Outside Leg Kick

  • Jab

  • Cross to the Body

 

Part 4 Movements

  • Parry the Cross

  • Jab

  • Inside Leg Kick

  • Cross

  • Jab to the Body

 

Training notes:

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Parry

  • For this drill, Parry with the hand on the same side they are striking with (Eg: mirrored)

  • You will have success with the Parry provided you have a good stance with hands positioned eye level

  • Parry the strike with an open hand and hit diagonally downwards on the wrist (where a watch would be located), be sure not to catch and pull the wrist with your fingers as a hook as this is a different technique

  • Be sure not to over extend your parry either by reaching too high, or hitting too low; keep your stance correct and extend the hand to chest level then return hand back to stance immediately for the follow-up counter. Over extending will compromise your stance and leave you open for a counter strike.

 

Kicks

  • Be sure to setup each kick with a Dracula Guard, if you are kicking with your right leg, set it up with a right-side Dracula Guard.

  • Notice how each strike before the kick will lead you into a Dracula Guard, Eg: the Cross will lead into a right hand side Dracula Guard which will follow up with a right Outside Leg Kick; this creates great efficiency of movement between punching and kicking

  • Pivot the support leg while executing the kick, this will roll the hip and generate more power with better angle trajectory

  • For the Inside Leg Kick, angle your kick diagonally upwards; for the Outside Leg Kick, angle your kick diagonally downwards  

  • Make contact with the shin bone against the pressure points in the leg; do not make contact with the foot as the bones are weak and ineffective for damage

 

Body Shots

  • Change Levels while striking to the body and move the head off the center line; this reduces the ability of receiving a counter strike

  • Cross: Pivot rear foot and drop knee low to the ground, dip head off the center line to the left and throw the Cross with fist pivoted

  • Jab: Push off the back foot, dip head off the center line to the right and throw the Jab with fist pivoted

  • Finish the body shot by changing angle, or moving away in order to minimise risk of counter strike

 

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GRAPPLING & THROWS

 

Part 1 - Close the Distance

  • Parry the jab

  • Cross

  • Left Elbow

  • Thai Clinch

Part 2 - Clinch work

  • Thai Clinch

  • Wrestlers Clinch

  • 2-on-1

  • Partner counters by pulling away

 

Part 3 – Single Leg Takedown

  • 2-on-1

  • Warrior Walk

  • Drive with the head

  • Single Leg Catch

  • Baby Carry

  • Grab Waist

  • Foot Trip

  • Takedown to Side Control

 

Training Notes:

  • Wrestlers Clinch: keep dominant arm and leg forward for stronger control

  • 2-on-1: Posture away, use the shoulder and wrist control to strip their Collar-Tie away, swim hand in to capture shoulder, create pressure against opponents shoulder to keep their posture down

  • Practice the Warrior Walk as a fundamental movement drill for this technique

  • Drive forward with the head when Warrior Walking and catching the Single Leg, this will create an off-balance in their stance and minimise risk of counter strike

  • Baby Carry deep on the arms, not the hands; the hands are a weaker grip

  • Off balance opponent by keeping the leg high, trap the foot and execute the takedown when their weight is disrupted

  • Complete the takedown and move into Side Control

 

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GROUND

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  • Side Control

  • Side Control Attack System

  • Partner: Side Control Shrimp Escape

  • Closed Guard

 

Training Notes:

  • Side Control Escape: Bridge hips and reach across partners ear to create space, insert forearm frames by catching the hip and shoulder (think T-Rex arms), bridge hips and simultaneously shrimp out to create space then insert your knee then shin across opponents hips, use this as leverage to create more space and square up, control posture with a closed guard and head-arm control.

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Side Control Attack System.JPG
2-on-1.JPG
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