My Beginner Class Achievements
Yellow Belt
CONDITIONING
Pushups: 10
Crunches: 24
Squats: 40
T-Test: 1 min
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
Next: Green Stripe
CONDITIONING Pushups: 15
Crunches: 32 Squats: 52 Jump test: 360 Stretch prep: V stretch Stretch prep: Butterfly Stretch prep: 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: Each leg (5 tries max)
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 (P)
BREAKS
Side: 3 from 5 (P)
Back: (P)
SET COMBINATIONS
Side > back
FINAL BEGINNER CLASS TEST
10 randomly selected Achievements from entire beginner syllabus
Orange Board | Green Board | (E) Each leg | (P) Preferred leg