MA - White Belt / Black Stripe - Grading Requirements

White Belt / Black Stripe

FITNESS

Hot Tin Roof Bouncing in Stance Warm Up
20 Push Ups on Knees to the count
20 Arm Swing Sit Ups to the count
20 Back Exercises to the count
25 Level Changes per Stance to the count
Warm Up Stretch Routine called

TECHNIQUES 5 Repetitions both stances

High Cover
Low Cover
Jab (lead hand)
Cross (rear hand)
Groin Kick (lead leg)
Upward Knee (rear leg)
Back Elbow (lead hand)------------------------- Back Elbow (rear hand)
Switch
Pivot
Hand Slap (lead hand)--------------------------- Hand Slap (rear hand)
Sitting Back Break Fall

KATA

Defence Drill
Defence Drill Application - as grab defence with Partner

SELF DEFENCE 3 Repetitions (wrist to elbow)

3 x (1 hand same side)
3 x (1 hand opposite side)
3 x (2 hands on 1 arm)
3 x (2 hands on 2 arms)

PADWORK 10 Repetitions on Focus Mitts both stances

High Cover, Jab, Cross
Groin Kick (lead leg), double Palm Slap, Upward Knee
Groin Kick (lead leg), Cross
Jab, Cross, Switch, Upward Knee

CLINCHING

Upward Knee
Shrug & Twist (to leave clinch)

GROUND FIGHTING

Opponent pretends to knock you down, Side Roll to Sprinters Stand Up away from them
Turtle Sprinters Stand Up (opponent is standing to Side or Back, pretends to strike)
Turtle Low Ankle Takedown (opponent is standing to Front, pretends to strike)

SPARRING

Counter Groin Kick Pivot defence and Counter
Counter Straight Head Punch High Cover defence and Counter
1 Round Shadow Sparring

Cool Down Stretch Routine called

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