Sophia Anderson

Brown Stripe

My Intermediate Class Achievements

Blue Belt

CONDITIONING
Pushups: 32
Crunches: 64
Squats: 100
Set: Level 10
Chain Sparring: 3 min
Plank: 3 min
Hamstring: 4th fingers to floor
V-Stretch: 90
KICK DEVELOPMENT
Side: clear & hold, knee (E)
Spin heel: midsection (L)
Spin heel: midsection (R)
Turning: midsection (L)
Turning: midsection (R)
Clock drill: jumpchange (L)
Clock drill: jumpchange (R)
Scaffold drill: instant (E)
Suffixes: reverse side (E)
BREAKS
Side Kick Break 1
Back Kick Break 1
Turning Kick: Break 1
SET COMBINATIONS
Side > skipping side > gliding side
Side > back > side

Brown Stripe

CONDITIONING
Pushups: 38
Crunches: 76
Squats: 120
Set: Level 11
Chain sparring: 6 min
T-Test: 6 min
Hamstring: 2nd fingers to floor
V-Stretch: 100
KICK DEVELOPMENT
Side: clear & hold, thigh (E)
Spin heel: chest (L)
Spin heel: chest (R)
Turning: chest (L)
Turning: chest (R)
Back: random prefixes (L)
Back: random prefixes (R)
Axe kick: midsection (P)
Suffixes: Back kick (E)
BREAKS
Side Kick: Break 1
Side Kick: Break 2
Back Kick: Break 1
Back Kick: Break 2
Turning Kick: Break 1
Your Choice: Break 1
SET COMBINATIONS
Back > stepping back
Side > jumpchange back
TRADEMARK COMBOS
Approved for development
Double #1 decided
Double #2 decided

Next: Brown Belt

CONDITIONING
Pushups: 45
Crunches: 90
Squats: 145
Set: Level 12
Chain sparring: 9 min
Plank: 4 min 30
Hamstring: 5th fingers to floor
V-Stretch: 110° (152 recorded)
Side: clear & hold, belt (E)

SIDE KICK
Burial: lead leg, zero tell (E)
Targeting: slow…fast (E)
Wallwork11: both, off wall (E)
BACK KICK
Right Sector: targeting 10-12
Left Sector: targeting 2-12
Burial: with prefixes (E)
TURNING KICK
Height Test: head (E)
Rechamber: Double paddles (E)
Targeting: Pivoting Bag RL & LR
SPINNING HEEL KICK
Prefix: spinstep (P)
1 Paddle: Random distances (E)
2 Paddles: Reversals RL & LR
AERIAL/OTHER (any 3 of…)
Jumping Side: back stance (P)
Jumping Spinning Heel: (P)
Jumping Back: (P)
Flying Side: (P)
Hooking Kick: (P)

TRADEMARK COMBOS
Approved for development
Triple #1 decided
Triple #2 decided
Triple #3 decided
Sparring ready
Double #1 certified
Double #2 certified

BREAKS
Side Kick: Break 1
Back Kick: Break 1
Turning Kick: Break 1
Your Choice: Break 1
Your Choice: Break 2

Side: BR Stance, 4/4 (2 each leg)
Side: 6/6 (3 each leg)
Side: BR Stance (O)
Side: (P)
~~Side: leading leg (P)~~
Back: 6/6 (3 each leg)
Back: 6/6 j/c (3 each leg)
Back: 6/6 step (3 each leg)
Back: (O)
Back: (O)
Turning: 2/2 j/c (1 each leg)
Turning: (O)
Spinning Heel: 16cm (P)

Black Stripe

CONDITIONING
Pushups: 52
Crunches: 105
Squats: 170
Set: Level 13
Chain sparring: 12 min
50 kicks: j-ch turning (E)
Hamstring: thumbs to floor
V-Stretch: 120
Side: clear & hold, midsection (E)

GATEWAY TESTS
Side: Int Test Tour
Back: Int Test Tour
Turning: Int Test Tour
Spin Heel: Int Test Tour
Aerial: Any 5 from Int (P)
Aerial: Any 3 from Int (O)

TECHNIQUE SHOWCASE
Videos
Side Kick (L)
Side Kick (R)
Turning Kick (L)
Turning Kick (R)
Back Kick (L)
Back Kick (R)
Spinning heel kick (L)
Spinning heel kick (R)

COMBINATIONS
Set Combos
Side > Back > Side
Side > skip side > glide side
Double side > j-ch spin heel
Spin heel > step back
Sparring ready
Triple #1 certified
Triple #2 certified
Triple #3 certified
Trademark Showcase
All 2×2, 3×3 showcased

PATTERNS
Intermediate Pattern

BREAKS
Side Kick: Break 1
Back Kick: Break 1
Turning Kick: Break 1
Spinning Heel: Break 1

Side: > 6/6 (3 each leg)
Side: 6/6 J/C (3 each leg)
Side: 2/2 B/R Stance (1 each leg)
Side: 2/2 B/R stance (1 each leg)
Side: 3/5 (O)
Side: 3/5 (P)
Side: (O)
Back: 3/5 (P)
Back: 2/2 (1 each leg)
Back: (P)
Back: 6/6 J/C (3 each leg)
Back: J/C (P)
Turning: chambered (P)
Turning: J/C (P)
Spinning Heel: 24 cm (P)
Spinning Heel: 12 cm (O)

To Earn my Black Belt…

Technical

Conditioning

TRADEMARK COMBOS
✓ Quad #1: certified
✓ Quad #2: certified
✓ Grand Tour: All 2×2,3×3,4×4

PATTERNS
✓ Pattern tour: Beg, Int, Adv
✓ Your pattern: Create & Master

CONTROL & ACCURACY
✓ 12/12: J/change back kick (E)
✓ Side: clear & hold, chest (E)

TECHNIQUE VIDEOS
✓ Side kick: 4 in a row each leg
✓ Back kick: 4 in a row each leg
✓ Turning: 4 in a row each leg
✓ Spin heel: 4 in a row each leg
✓ Side/Back/Side/Back: each way

CORE FITNESS
✓ Pushups: 60
✓ Crunches: 120
✓ Squats: 200
✓ Set: Level 14
✓ Chain sparring: 15 minutes
✓ Plank: 6 min
✓ T-Test: 9 min
✓ Defending sparring: 6 min
✓ Stress test: 180 kicks*

* to heavy bag: side (E)>jumpchange turning (E)>jumpchange back (E) and loop

FLEXIBILITY
✓ Front splits: each way
✓ Butterfly: knees on floor
✓ Hamstring: knuckles on floor
✓ V-Stretch: 140

RAW POWER
✓ Powerscore: 120,000 or greater
✓ Level 5: Any two techniques

Breaking

Self Defence

SIDE KICK
✓ Any stance: (P)
✓ 5 from 5:   (E)
✓ Leading leg: 2 from 2 (E)
✓ Jumpchange: (E)
✓ BR, arms pinned: (E)
✓ Back stance: (P)
✓ Gliding: (P)
✓ Concrete: Besser block cap (P)

BACK KICK
✓ 5 from 5: (E)
✓ Back stance:  (P)
✓ Stepping:  (P)
✓ Back stance:  (O)
✓ Jumpchange:   2 from 2 (E)
✓ Jumpchange: >>> (E)

SPINNING HEEL KICK
✓ Back stance: 2 from 2 (E)
✓ Back stance: (O)
✓ Stepping: (P)
✓ Jumpchange: (P)

TURNING KICK
✓ Back stance: (P)
✓ Speed break: low/high (P)
✓ Chambered: (O)
✓ Leading leg: 2 from 2 (E)

AERIAL KICKS
✓ Jumping back: (O)
✓ Jumping back: (P)
✓ Jumping spin heel: (O)
✓ Jumping spin heel: (P)
✓ Jumping turning: (O)
✓ Jumping turning: (P)
✓ Flying side: (P)

OTHER BREAKS
✓ Front Kick: 2 from 2 (E)
✓ Front Kick: (P)
✓ Axe kick: 2 from 2 (E)
✓ 5 from 5: Own choice
✓ 10 from 10: Own choice
✓ Palm heel: (P)
✓ Horizontal Elbow: (P)
✓ Twisting: (P)
✓ Twisting: 2 from 2 (E)

Control Fundamentals
• Basic escort hold
• Chicken wing
• Gooseneck
• S-Bend lock
• Controlling (on back)
• Controlling (on stomach)
• Controlling (Basing against wall)
• Transitioning from back to stomach

Basic Takedowns 1-5
• Takedown 1
• Takedown 2
• Takedown 3
• Takedown 4
• Takedown 5

Basic Takedowns 6-9
• Takedown 6
• Takedown 7
• Takedown 8
• Takedown 9

Knife Defence principles
• Positioning & awareness
• Parrying
• Trapping
• Disarms

Knife control & takedown
• vs thrust (double stab, Vidler, KB2)
• vs ice pick (redirect, #3 trap)
• vs sewing machine
• vs double slash

Defence vs chokes & holds
• vs single hand choke
• vs double hand choke
• vs side headlock
• vs rear choke
• vs bearhug

Defence against grabs
• vs single lapel grab
• vs double lapel grab
• vs shoulder grab
• vs same side wrist grab
• vs opposite side wrist grab
• vs lapel behind neck
• vs double shirt grab from behind
• vs double wrist grab

Demonstration
• Narrated demonstration (any 12 techniques)
• vs random attacks
• “White shirt, red Texta” test

My Trademark Combos

Doubles

A: Jumping side > Back
B: Jumping turning > side

Triples

A: – – –
B: – – –
C: – – –

Quads

A: – – –
B: – – –

Grey: In development | Blue: Certified for sparring

My Power Profile

Up to 2,499

2,500+

5,000+

10,000+

20,000+

40,000+

80,000+

Front Kick (L)

Side Kick (L)

Back Kick (L)

Turning Kick (L)

Front Kick (R)

Side Kick (R)

Back Kick (R)

Turning Kick (R)

Total

My Beginner Class Achievements

Yellow Belt

CONDITIONING
✓ Pushups: 10
✓ Crunches: 24
✓ Squats: 40
✓ T-Test: 1 minute
KICK DEVELOPMENT
✓ Front: front raising (E)
✓ Front: instep to bag (P)
✓ Side: checklist, 4 in 60 seconds
✓ Side: wall, raise & hold (E)
✓ Side: diagonal stamp (E)
✓ Side: reclining (E)
STANCES
✓ Back stance
✓ Forward stance
✓ Horseriding stance
OTHER
✓ How to make a fist
✓ Switched

Green Stripe

CONDITIONING
✓ Pushups: 15
✓ Crunches: 32
✓ Squats: 52
✓ Jump test: 360
✓ Stretch demo: V
✓ Stretch demo: Butterfly
✓ Stretch demo: Front Split
KICK DEVELOPMENT
✓ Front: snap kick to stage (E)
✓ Side: checklist, 6 in 60 seconds
✓ Side: wall, inch kick (E)
✓ Side: clear & hold, shin (E)
✓ Side: wall, slow (E)
✓ Side: bending ready stance (E)
✓ Spin heel: wall, slow arc (E)
✓ Turning: scaffold drill (E)
OTHER
✓ Sparring guard check
✓ HR stance punching
✓ Palm heel block

Green Belt

CONDITIONING
✓ Pushups: 20
✓ Crunches: 40
✓ Squats: 64
✓ T-Test: 3 min
✓ Hamstring: Touch toes
KICK DEVELOPMENT
✓ Side: checklist, 9 in 90 seconds
✓ Side: wall, fast (E)
✓ Side: gliding (E)
✓ Side: Rotation Drill (Right)
✓ Side: Rotation Drill (Left)
✓ Back: wall supported (E)
✓ Spin heel: wall, fast arc (E)
✓ Spin heel: spin only (E)
✓ Spin heel: bag smash (P)
✓ Turning: wall, 1st stage (E)
✓ Turning: wall, 2nd stage (E)
BREAKS
✓ Front: (P)
✓ Side: 5 attempts (E)
STRIKING TECHNIQUES
✓ Palm heel strike

Blue Stripe

CONDITIONING
✓ Pushups: 25
✓ Crunches: 52
✓ Squats: 80
✓ Set: Level 9
✓ Plank: 1 min
✓ Hamstring: 3rd fingers to floor
KICK DEVELOPMENT
✓ Side: wall, double (E)
✓ Side: reverse (E)
✓ Side: back stance, belt (E)
✓ Back: clock drill (Right)
✓ Back: clock drill (Left)
✓ Spin heel: bag smash (O)
✓ Spin heel: concept demo (P)
✓ Turning: bag smash (P)
✓ Turning: wall supported (E)
✓ Turning: 2 mitts (E)
BREAKS
✓ Side: 3 from 5 (P)
✓ Back: (P)
SET COMBINATIONS
✓ Side > back
FINAL BEGINNER TEST
✓ 10 randomly selected Achievements from entire beginner syllabus

Orange Board | Green Board | (E) Each leg | (P) Preferred leg