April 10, 2020 – Giri

WARM-UP:

Run 200m (or for one minute), light pace

Shadow boxing hands only for one minute

Run 200m  (or for one minute), light pace

Shadow boxing legs only for one minute

Run 200m (or for one minute), mid-pace

Shadow boxing hands and legs for one minute

Run 200m (or one minute) at faster than a warm-up pace

KATA:

Set a clock for 20 minutes and use the whole period to work on two kata. Down-time does not count toward your total.

TECHNIQUE DRILL:

The focus today is on jumping kicks. Try each of these combos ten times off each side. The goal is to get a rhythm with these.

Combo 1: Gyaku mae geri, place the foot forward, gyaku mae geri, place that foot forward, then jump up while pumping to a tobi gyaku mae geri then oi mae geri.

Combo 2: Gyaku yoko geri, place the foot forward in a loose kiba dachi, step forward in kake dachi and throw an oi Yoko geri with the same foot as before, then turn and do a tobi yoko geri with the other foot.

MOBILITY:

-Take off your belt and use it to anchor to a table leg (or something similar). Do a seated split stretch toward that anchor for 2 minutes.

-Use your belt to a split stretch while laying on your back. Keep the base leg on the floor while you stretch the one in the air. 2 minutes per side.

-Sit up in a butterfly position, hook your belt around your instep, and bring that leg out to the side, holding it as straightened out as you can. 1 minute per side.