Striking Drills



Around the Clock - Stand in a fighting stance, lift the lead leg, and pivot as if preparing to throw a round kick. The thigh that is
off the floor should be parallel with the ground. Imagine you are standing on a giant clock. Throw 12 kicks, one to each hour. 
Keep your chambered leg parallel with the ground and pivot on your supporting leg. Be sure to go both directions. This can also
be done with front kicks, hook kicks, and side kicks. 

Bob and Weave Rope Drill - Attach a piece of lightweight plastic rope to the walls on either side of the room so that it is
suspended at about chin level. If it dips down slightly lower in the middle that is ok. Start in a fighting stance with your head on
the right side of the rope. Walk along the rope bobbing and weaving so that your head changes sides with each step. When you
get to the end, move backward the same way. Be sure to bend at the knees, not the waist. Face a mirror if you can so that you will
be sure to keep your eyes forward. When you are comfortable with the movement, add punches, kicks, and knees. You will find
that this drill not only improves footwork and defensive skills, but builds leg endurance.

Chase and Kick - Your partner holds a focus mitt at chest level or higher. Kick the mitt using a front leg kick and do not set your
foot back down. Your partner then walks slowly around the room taking three steps then stopping. Hop on your rear leg to move
into position for your next kick. The partner should start out moving straight back each time. As your balance improves however, 
incorporate lateral movement or have your partner move into you.

Knee Down Front Kicks - Assume a front lunge position with the rear knee on the floor. Keep your hands up in a guard position. 
Come up out of the lunge and front kick with the rear leg in one smooth motion. Set the kicking leg in down in front and sink back
into a lunge. Advance down the floor like this. A more difficult version of this drill involves throwing jumping front kicks from the
lunge. Be sure when landing that you sink back into the lunge with a controlled motion so that you don't bang your knee. This
drill will build explosiveness and strength.

Line Drills - Stand in the middle of the mat with your classmates in a line facing your. Each in turn moves up to you and throws a
punch. You defend with whatever technique you have chosen. This drill works for kicks, punches, and self-defense vs. grab
techniques. For beginners, attack slowly and for advanced students, full speed and power attacks can be used. (Submitted by
Glen).

No-Hands Sparring - To work specifically on your kicks and body movement defense, spar while gripping your belt with both
hands. You can fight an opponent who has the same restrictions or one who may use all limbs. This builds balance and defensive
skills.

Pivot Drill - Stand in place and bring one leg off the ground until the upper leg is parallel with the floor. Do a 1/2 speed front snap
kick and keep the leg cocked. Turn your hips and knee so that you are in position for a side kick at the same level. Side kick,
rechamber, and pivot back to the front kick position. Repeat. Do not allow your upper leg to dip or raise, keep it parallel with the
floor. Keep your hands up guarding your face. This drill will improve both balance and leg endurance.

Punch Sprints - Assume a chest forward, offensive fighting stance. With an instructor or partner timing you, throw alternating
straight punches as fast as you can for 10-20 second intervals. Rest for about 30 seconds and repeat. Try to keep your form on the
punches even though you are tired. This builds both speed and anaerobic endurance.

Sit-up and Punch - Assume a bent-knee sit-up position with your partner holding your feet down. Have your partner hold punch
mitts in each hand. Execute a sit-up and do two straight punches at the top. Imagine that your partner is an opponent trying to
move in after scoring a double-leg takedown. In addition to training the abdominals and hip flexor muscles, this drill builds
striking proficiency on the ground.

Speed Drill - Have your partner hold a focus mitt for any kick or strike. Attempt to strike the pad while your partner tries to
prevent this by moving it. Stay loose and do not telegraph the technique. This improves the speed of the person striking and the
awareness of the holder.