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SOME
A comprehensive
physical examination should always be obtained before beginning any exercise
program
A common question is “What exercises can I do to
help get balance, speed, focus, and better techniques?” Practicing your forms, kicks, punches,
and sparring regularly is the best exercise. Other drills can help, and some
are listed below. Use all proper safety practices when exercising.
Ø Weight training: work with light weights (2-10 lbs) to
increase stamina in arms and legs, however, it will
not give you better techniques.
Weights that attach to ankles or wrists can also be helpful, but care
must be taken not to injure the knee, hip, elbow, and shoulder. Good for balance and focus.
Ø Aerobics: typical aerobic exercise is great to
increase overall shape, however, it will not give you
better techniques. Good for balance
and focus.
Ø Using strength bands in movements such as punches and
kicks will make techniques better and increase muscle strength. They are great for those who wish speed
and not bulk.
Ø Speed bag: Excellent for timing and speed of
jabs. Can also be used to
transition for punching to kicking quickly.
Ø 10-direction kick: excellent for developing balance
and kicking combinations. Perform
front, turning, side, reverse turning, and back kicks in each of 10 directions
(5 on each leg) without setting foot down.
For advanced students, mix blocking kicks in and perform multiple sets
or multiple kicks in each direction.
Ø Hand combination: From a fighting or an L-stance,
perform 2 right vertical punches as if to the opponent’s face. Then perform either a
left upset punch, left circular (like a roundhouse) punch, or some type of left
technique (knifehand, ridgehand,
etc). Then do a right uppercut or upset punch, and finish with a left punch
shifting into a walking stance. Do
at least 10 combinations using both right and left stances.
Ø Self-sparring: using a mirror if possible, perform all techniques as if you are sparring an
opponent. Picture your opponent
performing attacks—how would you block them? Use good techniques and be as realistic
as possible. This is an excellent
drill for getting into cardiovascular shape.
Ø Mental concentration: In a relaxing place and
position, focus on breathing or some object. Close out all other things—noise,
light, smell, taste, smell—and concentrate totally on the focal point. Try to work up to concentrating for 5-10
minutes at one time. Actively work
on moving your new skill to other focal points, such as a person, object,
thought, or goal.
Ø Mental
reflection—step back and look at yourself. Do not give in to thinking you are too
good at something. The minute you
think you are good you have stopped trying to improve. Know yourself and improve your
weaknesses.
A comprehensive
physical examination should always be obtained before beginning any exercise
program.
Last updated
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University of Dayton |