Upload
ivanradasinovic
View
222
Download
0
Embed Size (px)
Citation preview
8/9/2019 1.Khan
1/2
GRADE 1 WHITE ARM-BAND FIRSTS MONTHS
Minimum training: two 2-hour !""on" #!r w!!$%
E&ER'ISE
Jogging, skipping and footwork 5-10 minutes
STRET'HING
Lower and upper body 5-10 minutes WARM () E&ER'ISES (Thai style)
ounting in Thai from 1-10
!aised-knee blo"k# Total $0 times
%utside raised-knee blo"k#Left and right alternately at low le&el 10 timesLeft and right alternately at medium le&e 10 timesLeft and right alternately at high le&el 10 times
'nside raised-knee blo"k#
Left and right alternately at low le&el 10 timesLeft and right alternately at medium Je&e 10 timesLeft and right alternately at high le&el 10 times
ighting stan"e "orre"t guard position, a""ording to bo er*s hand use+ if heisright-handed, he shouldput his left hand forward, in order that he "an put hisweight behind the right hand with whi"h he is more skilful, so he will be able toatta"k his opponent powerfully#
Leg position the distan"e between legs#and position the le&el of hands#
Transferring weight from front to ba"k and re&erse
ootwork te"hni.ues 5-10 minutesorward and ba"kward mo&ement (seub ), slow and .ui"k#
/uay Thai style turning at the edge of the ring#Thai style mo&ement in half "ir"le#
asi" pun"hing te"hni.ues ( mand )taight pun"h ( mand dtrohng) 10 left and 10 right,
leftright 5times, then rightleft for 5 times# Total 20 times
3pper"ut pun"h ( mand suhy) 10 left and 10 right,left - right 5times, then right-left 5 times Total 20 times
ook pun"h ( mand khohk) 10 left and 10 right , left - right -5 times Total 20 times
4un"h "ombinations ( mand pahsohm ) : "omprising straight pun"hand upper"ut,upper"ut and straight pun"h,straight pun"h andhook,hook and straight pun"h, hook and upper"ut, and upper"utand , hook, 5 times ea"h# Total 20 times
8/9/2019 1.Khan
2/2
rade 1, #6
7lbow te"hni.ues7lbow hit ( sawk dtee) lift the elbows 85 degrees,left 5 times
right 5 times, left right then right-left 5 times# Total 60 times
7lbow "ut ( sawk dtand ) "ut with elbow then mo&e forwards, left 5 times, right 5 times, left - right 5 times, then right-left 5 times
Total 60 times
7lbow "ombinations ( sawk pahsohm) 7lbow hit then "ut, left-right, then right-left+ Total 10 times7lbow "ut then hit, left-right, then right-teft Total 10 times
9nee te"hni.uestraight knee ( khao dtrohng or khao tohn) without holding on by
hand,right 10 times and left 10 times Total 60 times
ide angle knee (khao "hiang) without holding on by hand, right 10times and left 10 times Total 60 times
Thrust (teep) and 9i"k (dteh) te"hni.uesront push ki"k (teep dtrohng) low teep at the opponent*s shin,
right 10 times and left 10 times, left-right 5 times, then rightleft 5 times Total 20 times
ront push ki"k (teep dtrohng) teep at the opponent*s stoma"h,right 10 times and left 10 times, left-right 5 times, then rightleft 5 times Total 20 times
20-degree !oundhouse ki"k (dteh "hiang) low ki"k, right 10 timesand left 10 times, left-right 5 times, then right-left 5 times#
Total 20 times
ki"k to the body, right 10 times and left 10 times, left-ritht 5times, then right-left 5 times Total 20 times
lo"king and defen"e against the opponent*s pun"hes#lo"king with the hand#lo"king with the elbow#ending the body to a&oid the pun"h by using side step mo&ement or
inside slip#
ombinations of &arious bo ing weapons on pad or bag 6 minutesombinations of pun"hing and ki"king, pun"hing and thrusting,
pun"hing and kneeing, thrusting and ki"king, and ki"king andkneeing#