Jig Drop and Exercise – a warm up drill to reflect the movement in a fight. While jogging on the spot, command or task is called then when complete return to a standing and continue jogging.

9 Sit-up Drill – a ground movement and warm-up drill. I.e. three sit-ups turn to two push-ups; spin 180 degrees two push-up return for two push-up, three sit-up and mirror to the other side.

Linked Sit-ups – rotational sit-ups where the class uses team work and rhythm.

Medicine Ball Sit-ups & Turns – technique warm-up
Roll and Run break falling – pattern cardio drill with two, practicing break falling techniques.

Machine Gun Falling – warm-up technique game drill. Two lines are formed running and cris-crossing to break fall.

Stacked Push-ups – Two-person drill placed in a ‘T’ position one upon the other.

Squash – technique warm-up or cool-down drill on the ground. Moving the body when having another lying on top.

Medicine Ball Run – cool down and agility drill with the one stationed in the middle of a circle with the class-circling, ball thrown to and from the handler.

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