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Instructions
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-
Kicks
- 1. Get into a good
free
stance.
- 2. Deliver 10 kicks
to the
bag with right leg.
-
a. Hit as high on the bag as you feel comfortable
doing.
-
b. Hit with the top of your foot.
-
c. Do not just “throw” the kick. Snap it
out then back.
-
d. Between each kick get back into free stance.
- See Figure 1 to see
how it
should look.
- WARNING: Do not kick “lazy” or you could
pull
something. Also, be sure to place foot back down between each kick. You
are not
Bruce Lee. Technique is key.
- 3. Repeat steps 1
and 2 with
left leg.
- 4. Repeat kick
procedure 5
times for each leg.
- 5. Take a 1 min.
break.
-
Elbows
- 1. Get into a good
free
stance.
- 2.
Stand close to the bag and prepare to elbow
with your right side.
-
a. To elbow, first make fist and bring it to your
chest.
-
See Figure 2 to see how it should look.
- b.
Twist your waist bringing your elbow into the bag.
-
See Figure 3 to see how it should look.
-
c. Do this 35-50 times.
-
d. After each strike bring elbow back to the way it
was
in bullet A.
-
e. Try to get a rhythm to your strikes.
- 3. Repeat step 2
with other
elbow.
- WARNING: Be very
careful how
you twist when elbowing. It is very easy to pull a
- muscle in your neck,
back,
or shoulder if done wrong. Always make it a clean and fluid twist. Technique is key.
-
Knees
- 1. Get into a
good free
stance.
- 2. Deliver 25-30
knees to
bag with right knee.
- a.
To properly knee, simply bring your knee to bag,
- twist
much like do with an elbow.
- b.
Place
your foot down after each strike.
- c.
Try to
get a rhythm to your strikes.
- See
Figure 4 to see how it should look.
- 3. Do step 2 with
your left
knee.
- WARNING: Much like
with
elbowing, twist cleanly and fluidly or you could hurt your back.
Technique is
key.
Figure 1
Figure 2
Figure 3
Figure 4