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Intro Series: Striking/MMA


1, 2, 3 Knee

3, 4

1, 2 Kick

Striking class is by far one of the best ways to find out that you need to up your cardiovascular fitness. I have spent a few hours with Sensei Chris, punching and kicking my way into humility. Class starts off with some easy cardio. Maybe a quick jog around the mats or trying to show off to the teenagers and twentysomethings that I can out burpee them. Whoo whee! I may have had the edge in the beginning, but they were catching up towards the end of that first few minutes of warm up.

Next, we get out the kick pads and do a series of round house kicks and front kicks. Complete 10 kicks with each leg and then switch legs. Now it's my partner's turn to kick. I did make sure I was holding the kick pads correctly; I couldn't let my teenage partner put me on my arse.

After our kick series we move on to punches. Each punch is numbered for simplicity.




Right Cross


Left Hook


Right Hook


Left Upper Cut


Right Upper Cut

  1. Jab - This is a left handed punch that is initiated at your chin and is directed in a straight line to your opponent. The power is generated from the shoulders, however there is no body torque during this hit. For this reason I think of it more as a stunning punch or an attention getter. When the punch is being thrown it is important to tighten your fist right before it meets its target, then immediately relax your hand and draw it back into a defensive position.

  2. Right Cross - This is a slightly more powerful punch generated by your right hand. To complete this strike your upper body rotates towards your opponent while pivoting on your back (right) foot and rotating your hips. At the point of contact your arm should be fully extended, with your left hand guarding your chin.

  3. Left Hook - This punch is thrown when you are in tight with your opponent directly after a subtle weight transfer. It usually follows another punch such as a right cross. To accomplish it your weight is shifted to your left foot and your left foot quickly pivots you to the right with your left hand striking your opponent. The left arm, with elbow bent, strikes across your opponent from their right side. Do not extend your arm fully. Immediately retract once contact is made. This punch is a power punch with the power coming from your trunk as you pivot.

  4. Right Hook - The opposite of the above punch. Footwork is necessary to set up this punch appropriately. It is important to keep your feet moving during training as you train like you fight.

  5. Left Upper Cut - Upper cuts are quick punches. As the name suggests the angle of contact is from underneath. To accomplish this strike you should have a slight forward bend in your waist with your back heel raised and your weight on your front foot. Bringing the arm directly upwards, with the fist rotated, to make contact with your opponent in the solar plexus or under the chin in an explosive movement. Done correctly you will knock out your opponent.

  6. Right Upper Cut - Reverse of above punch. Make sure with eit