Week 4

Kicks

Side Kick

• Body straight
• Standing with feet together
• Arms out straight to each side with pointed palms
• Step across front leg and kick behind front arm
• Kicking leg straight with toes bent upwards
• Hips at right angles to direction of kicking
• Standing Leg Straight
• Lower leg so that legs are together once more

Inside Kick

• Body straight
• Palms extended
• Both legs straight
• Upper body remains straight during kick
• Kick towards opposite shoulder
• Swing leg around in the air in a large arc (from the 'inside' to 'outside' of your body)
• Bring feet back together
• Aim for a maximum arc range whilst keeping upper body still

Outside Kick

• Body straight
• Palms extended
• Both legs straight
• Upper body remains straight during kick
• Kick towards outside of body
• Swing leg around in the air in a large arc (from the 'outside' to the 'inside' of your body)
• Bring feet back together
• Aim for a maximum arc range whilst keeping upper body still

Stances

Crossover Stance

• Back foot completely flat on the ground at approximately 45°
• Bent knee pointing in same direction as foot
• Front leg straight
• Back straight
• If you find this stance hard, try to get your back foot flat on gound first and then slowly rotate your front foot until it is flat too
• By holding your ankles you can use your back elbow to push your back knee in line with your back foot

Drills

Threading Palms Crossover Stance Drill

Ready Position

Block over the top with your palm

Strike upwards with your other palm

Thread blocking palm down into Crossover Stance

Stand up (don't move your feet) and strike upwards with your front palm (keeping the other arm anti-parallel - like a windmill)

Step through and complete half-rotation of arms

Take another step in direction of travel and block over the top with your palm

Strike upwards with your other palm

Thread blocking palm down into Crossover Stance

Stand up (don't move your feet) and strike upwards with your front palm (keeping the other arm anti-parallel - like a windmill)

Step through and complete half-rotation of arms

Take another step in direction of travel and block over the top with your palm

Strike upwards with your other palm

Download video demonstration
(Right-click on link and choose "Save As...")

Windmill Smash Drill

Download video demonstration
(Right-click on link and choose "Save As...")