Theme for this cycle: Takedowns on the Move
Area of Focus: Relaxation
Area of Focus: Relaxation
Class Objective(s):
- We’re working on takedowns – a lot of tonight’s work will involve one hand
- Heavy hands don’t mean you’re grabbing
- Using your fingers doesn’t mean you’re pinching
- If you want some one to go down – you need to move them in a downward direction
- When people grab you, you have them as surely as they have you
- We will also start taking people down during their attack.
Breathing Exercises:
- push-ups + 20 count
- squats + 20 count
- sit-ups + 20 count
Joint Mobility Exercises:
- Figure 8s
- Rolling – forward and backward
Work Specific Strengthening Exercises:
- Tension and Relaxation work – good warm up and conceptually important
- Letting the air out of the tire pushups
- 1 on 1 – on knees – one person pushing on the shoulders of the other and letting one arm “deflate” to get the person to move
- 1 on 1 – one person sitting – the other person pushing on their chest
- 1 on 1 – one person in push-up position – the other person pushing on their back
Drills:
- 1 on 1 – place hand on chest – push out, push in, slide down (roll/pitch/yaw) – do this one-handed
- do this with at least two people
- 1 on 1 – working on the head – turn, push back, push down (may drop to shoulder) – do this one-handed
- do this with at least two people
- Partner pushes you – move and take him down with one hand
- do this with at least two people
- *Additional Concept Work* Your partner is going to grab you – use that contact to start the takedown – relax with the grab – move around it (use it as the CG) – Didn’t get to this
- do this with at least two people
Self Defense Applications:
- From a push/punch – avoid/reform/take down/turn over
- From a knife attack – avoid/reform/take down/turn over – at some point, disarm
Review: