Stick & Knife Skills Wednesday August 16th, 2016

Golden Harmony Martial Arts

Stick & Knife Skills

1.5 Hour Class

Warmup (10 minutes)

  • Circular Warmups for the joints
  • Wrist Torque with sticks, middle grip (Palakas-Pulso)
  • Wrist rotation and Twirl (Arco or Akyat-Panaog & Salisihang A-P)
  • ‘Waking the Blood, Waking the Qi’ with the sticks  

Strength & Conditioning (20 minutes)

  • Lunges up & down the Training Hall x12x2
  • Lateral Lunges x12x2
  • Bosu Push Ups x12x2
  • Horizontal Band Rotations x15 each side x2
  • Battle Ropes 30 seconds each round
  • Power Strikes Line Drills:
    • X (Crossada) Strikes downward
    • X Strikes upward
    • Across (Redondo) Swipes
    • Combinations with 2 sticks  

Drills & Applications (50 minutes)

  • Bag Work for Power
    • Heaven & Earth 6 (Langit at Lupa)
    • Add Umbrella (fan or Abaniko)
  • Partner Heaven & Earth 6
  • Add Abaniko & Plume (Umbrella) Defense
  • Diamond Stepping
    • Advance with Crossada
    • Advance with Umbrella Defense 
    • Retreat with Crossada
    • Retreat with Umbrella 
  • Free Play, light sparring

Flexibility (10 minutes)

  • Physiostix work for relaxation, fluidity and dexterity
Gordon WicksComment