Knife Hand Drill – drill containing a knife hand and blocking pattern

Hand Rhythm Development Drill – delivering striking combinations using rhythmic patterns, practice 5 or so minutes of combination strikes (jab crosses, back fists, palm strike) to focus pads. Have one of your training partners clap rhythms of between 1 and 5 beats. Try and mimic the rhythm with a striking combination. Have the uke holding the focus pads move as though sparring. Try different positions of focus pads – high, spread, beside head, low sideways for swing punch, pointing down for uppercuts etc.

Threesome Cardio Punch Drill – rotation between three, one controls and wears the focus mitts, the second and third person rotate. One with cardio exercise i.e. push ups and star jumps and the other delivering striking combinations to the mitts

Bob and Weave Rope Drill – to deliver a striking technique.
Hook up a rope between posts at should height. Have your partner with focus mitts donned stand along the rope. You will bob either side of the rope to execute and jab / cross combination.
The rope is used as a guide to help you with:
- Explosive power for the punch (using your leg bend).
- Also stops you wasting power in a upward motion, by redirecting the power generated in the right direct to the target.

Stir The Pot – warm-up breathing drill practicing flow of movement.
This drill is good for developing energy for a class. Start by having you and your training partner in a relaxed stance mirroring each other. Extend your right hand placing it against your partners right hand at the point of the wrist,
both you and your partner have a open hand.
You and your partner commence a big circular action like stirring a witches broth. You may change the direction when you or your partner shoulder starts to burn or get tired. Ensure you practice your breathing when doing this drill, surging the energy throughout your body.
A added drill to this is practicing reflex training, by having you or your partner attempting to move into a lockign technique maintain the same resistants and flow. If you move to sharply your partner will feel you and if to soft the flow will be upset.

Back Knuckle Drill – warm-up technique drill reflecting each other block and strike.

Rhythm Stick – Practicing rhythmic striking enhancing breathing and timing

2-10’s -delivering striking techniques in 1 + 2 +… to 10 then returning to 1

Take Down Punch Drill – 10 to 15 strikes delivered on the focus mitts followed by a Double reap, 10 to 15 strikes to mitts from between the guard and roll, 10 to 15 strikes from inside the mount and roll, finishing 10 to 15 strikes in the mount.

Box Waltz – method of movement for striking practice when using focus mitts.

Dummy Strike Drill – practicing blocking, striking and evasion techniques. Opponent stands with arms spread out in front. Practice entering and withdrawing with combinations of strikes / kicks, first left outside, then left inside, right inside, right outside, then reverse back to beginning. Objective is to improve flow of movement and concentrate on selecting and accurately achieving appropriate targets e.g. kidneys, carotid, windpipe, facial nerve, side of knee etc.

Elbow Cycle – technique warm-up pattern executing an elbow between two people.

Home Training Drills