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Orange Belt Self defense Green Stripe
Front Choke Attacker chokes with both hands from the front
Front Choke Reach up and grab attacker’s wrists
Front Choke Front kick to attacker’s shin, or knee
Front Choke Bring hands up between Attacker’s arms with force
Front Choke Open attacker’s arms by bringing your elbows out to the side of your body
Front Choke Head butt
Front Choke Grab shoulders
Front Choke Knee strike to the floating rib area
Front Choke Elbow strike with opposite arm
Front Choke Step back into fighting stance and “Kiyah!!”
Rear Choke Attacker chokes from the rear
Rear Choke Look behind you
Back kick Rear Choke
Step forward to pull attacker off balance Rear Choke
Using arm opposite the foot with which you stepped forward, raise it STRAIGHT up above you and begin to turn Rear Choke
Wrap it around attacker’s arms and squeeze tightly Rear Choke
Step through with inside foot and elbow strike to the face Rear Choke
Reach around and grab attacker’s neck and pull down Rear Choke
Rear leg knee strike to the solar plexus Rear Choke
Chamber arm Rear Choke
Hammer fist to the neck Rear Choke
Step back into a fighting stance and “Kiyah!!” Rear Choke
Side Head Lock Attacker holds head tightly
Side Head Lock Attacker punches to face
Side Head Lock Grab attacker’s punching hand
Side Head Lock Reach around and grab attacker’s face with other hand
Side Head Lock Pull back
Side Head Lock Stand up straight
Side Head Lock Pull arm FAR back behind you
Side Head Lock Hammerfist strike to the groin
Side Head Lock Pull arm FAR back behind you
Side Head Lock Hammerfist strike to the solar plexus
Side Head Lock Chamber heel palm at hip
Side Head Lock Heel palm strike to attacker’s face
Side Head Lock Step back into a fighting stance and “Kiyah!!”
Blue Belt Self Defense Green Stripe. Full nelson Opponent reaches from behind; under your arms and behind your neck.
Each competitor will be graded on four areas of competition. 1. Public Speaking 2. Basics 3. Kam Sah 4. Self Defense The following tutorial will explain.
UNIT 3. Front kick Cues Thigh o The thigh is parallel to ground. o Foot is flexed and toes are bent back. o Rapidly extend the leg from the knee and strike.
UNIT 2. Heel Strike Punching motion Hand position o Hyperextend the wrist and lead with the heel of the hand. o Pull fingers back and press the thumb.
THE SQUAT Feet shoulder width apart with knees soft Place arms out in front or behind head for balance Keep head level, look forward Keep chest up NO NO’s.
5 MINUTES PER DAY SELF DEFENSE A little something just in case… Check out techniques at Submitted by Hoa Nguyen Illinois Institute.
UNIT 1. Defensive Stance With the feet slightly wider than shoulder width, put one foot back at a 45- degree angle. Look straight at the attacker. Arms.
Move In A Minute Jalaa Kuberski Worksite Wellness Health Educator.
Manual Handling and Stretching Simple stretches to reduce the risk of suffering an injury By completing the following stretches prior to undertaking any.
COMBATIVES FM (FM ) DISTRIBUTION RESTRICTION: Approved for public release; distribution is unlimited. Three Training Strategies 1) Close.
Won Hyo Blue Stripe. Instructor: “Joonbi!!” Student: Joonbi!!” Won Hyo.
Soccer stretches Produced by soccer West End Physiotherapy Clinic Robson Street G 604 – Physiotherapy c Massage Therapy.
GROUND COMBATIVES TRAINING STEP-BY-STEP INSTRUCTION MANUAL PICTORAL ANNEX FOR EXISTING TSP’S.
STRETCHES. NECK Neck Flexion: Bring your chin down to your chest. Pull down gently on your head to increase the stretch. Hold for 30 sec to a minute.
Cool down Stretching. Calf 1.Stand with feet apart 2.Back foot pointing forward with the heel on the floor 3.Front leg bent 4.Lean forward aiming to keep.
Safety on Call STRETCHING. Safety on Call 1.Poor posture 2.Poor physical condition 3.Improper body mechanics 4.Incorrect lifting 5.Extra abdominal weight.
Click to Enter. Circuit 1Circuit 2Circuit 3 Circuit 4Circuit 5.
Exercises used and adapted by permission of Boston University Matter of Balance Exercises.
CLICK TO ENLARGE 90/90 Hamstring Guide Main Muscle: HamstringsHamstrings 1.LIE ON YOUR BACK, WITH ONE LEG EXTENDED STRAIGHT OUT. 2.WITH THE OTHER LEG,
Fitness Circuit Mrs. Harmer. Circuit Instructions Take your resting heart rate. A healthy range is between beats per minute. Jog anywhere from.
Anterior Capsule Stretch Sit or kneel with your elbow and hand supported and directly out to the side of your body. With the hand of the uninvolved arm,
Stretches for the Back Expected Results Reduce fatigue and improve back comfort. Reverse the Curve (for back and hips) While standing upright with feet.
This presentation contains a fitness regime featuring Individual Exercise Balls.
Stretches for the Back Expected Results: Reduce fatigue and improve back comfort. Reverse the Curve: (for back and hips) While standing upright with feet.
The Correct Way to Serve The Correct Way to Serve By: Alyia, Khalia, Shaniya, Emmanuel, Cheyanne.
Fitness Circuit Mrs. Arland. Circuit Instructions Take your resting heart rate. A healthy range is between beats per minute. Jog anywhere from.
Resistance Band Exercises. -Stand in the middle of the band with feet parallel and shoulder-width apart. -Hold handles at shoulder height. -Squat while.
Trainer: James Murphy Information for current and future clients.
Yoga Poses Reference. BeginnerChallenge -Try bending your knees, coming up onto the balls of your feet, bringing the belly to rest on the thighs, then.
EXERCISES By: Fabio Pawlus. Pull-ups Grab the pull-up bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your.
STANDING Steps in Building the Position: 1. Orient the Body-- Turn 90 degrees from target 2. Shoulder the Rifle-- Keep wrist straight- -drop left arm on.
Low Back, Hip, Groin, & Hamstring Stretches Dr. Michael P. Gillespie.
Cardio Kickboxing “Dixon Style”. I Gotta Feeling 1. CURL-UPS WITH HIGH 10’S 2. JACKS FOR CARDIO 3. PLANK POSITION 4. HOT HAND PUSHDOWNS/PUSHUPS 5. SEATED.
Mn/DOT District 3 Presents…. 3 Point Neck Stretch Keep shoulders relaxed, slowly lower head forward, bring chin to chest. Hold; return to starting position.
TUMBLING OVERVIEW Created by Dr. Kim Butler. Standard 1.1 Combine and apply movement patterns, simple to complex, in self defense, tumbling, and team.
Core Muscles Strengthening Exercises By Dr.Hardik Patel Head Of Department(Physiotherapy) Fortis Hiranandani Hospital.
Patty Pounds Program The 10 Minute Exercise Plan.
2014 Gymnastic Shapes Key Vocabulary Straight shape Star shape Pike shape Ball shape Straddle shape Front support Back Support Dish Arch Side support.
F. As well as a players technical and tactical development, their physical development is paramount if they are to progress later in their footballing.
Goddess Yoga Class. BREATHE Begin by standing in Mountain pose 3 or 4 Deep breaths into the belly Raise arms up on inhale & down on exhale (4 or 5X) Rotate.
EXERCISE 1: Lift and Carry STARTING POSITION: Regular stance, arms to side. CADENCE: Slow MOVEMENT: 1. Squat and touch dumbbells to ground if possible,
Nevada Department of Corrections Introduction to Restraints.
Back Stretches Dr. Michael P. Gillespie. Listen To Your Body When stretching, always listen to your body. If the stretch starts to feel too tight, ease.
As well as a players technical and tactical development, their physical development is paramount if they are to progress later in their footballing career.
Viewgraph 1 Physical Layout. Viewgraph 2 Vulnerable - Front/Back.
Hamstring Stretch Hold: Reps: Sets: Times/day: Place your heel on a stair. Cross your leg in front of your body keeping your torso facing forward. Place.
Stretching Techniques Static/Passive Stretching Ballistic Stretching Active Stretching PNF Stretching.
YOGA & RELAXATION Child Support Enforcement 2012.
The Program Warm-up Dynamic stretching Plyometrics/agility Strength Static stretching.
CORE EXERCISES. Alternating Human Arrow Starting in the same position as the human arrow, raise the left arm and right leg off of the floor. Keep the.
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