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Appendix A

A Typical Training Session

Focus on your mind and body (10 minutes)

• Meditation and breathing exercise
• Warm up exercise

Exercise on punches / kicks / rolling / breaking the fall / locking and unlocking (15 minutes)

• Hand/fist/finger/elbow punches
• Basic skills/jabs, straight, round chop, rib shot. etc.
• Kicks: Fundamentals of foot, heel, knee and sweeps
• Various types: Straight, inverted, stump, round, crescent, high kicks, back kick, jump kick, flying kick, spinning kick, slap kick, etc.
• Rolling/breaking the fall: front, side, back, cogwheel, dive fall and combination
• Blocks with your arm and with your legs
• Lock/unlock techniques
• Other

Combat techniques / variation (25 minutes)

• Hand combat techniques
• Arm and leg combat technique
• Lock/unlock with combat technique combined
• Take down and punch technique
• Weaponry
• Routine for this session
• Review
• New technique - two to four each time
• Practice in combination in pairs

Training application for your better mind and body (10 minutes)

• Four phases of each maneuver: Effective block/causing pain/take down-lock/ termination
• Crime prevention/self defense

Discussion and Comments / Future Program

• Review of your progress
• Eating toward better health (nutrition)
• Your habits toward better mind and body
• Miscellaneous