Ishmael Okera

belt_white2

White Belt

My Beginner Class Achievements

Next: 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 prep: V
 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