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Elite-Fighters Balance Drills

The Elite-Fighters System of Martial Arts has developed the following balance drills to enhance your skills. Practice these drills about three times per week, alternating off days. The drills listed here are designed to enhance your balance while kicking. Stay consistent in you training, keep a log, and you will succeed.

Balance Drill#1 - (Snapping and Thrusting Kicks)

Procedure (images will be added soon):

Standing in a Fighting Stance, with your hands in a guard position, perform the following actions simultaneously at the counts listed:

1. Front Snap Kick - to the front, snap back with knee cocked
2. Rear Snap Kick (back kick) - to the rear, snap back with knee cocked
3. Side Thrust Kick to the side - snap back with knee cocked
4. Roundhouse Kick to the front - snap back with knee cocked and plant down
5. Repeat

Completing all four kicks equals one cycle.

Common Errors:

• Do not plant down between kicks. Be sure to bring your knee up to waist level between each kick
• Do not let your arms swing wildly. Be sure to maintain a guard throughout.
• Do not let your knee dip between kicks. Snap each kick back to a cocked knee position

Purpose of this Drill: To develop balance while changing kicks methods and angles. To remain rooted while kicking. To develop independence between arms and legs.

Tips:

• Keep your arms between your shoulders
• Keep your shoulders in line with your hips. Do not allow your body to become twisted
• Keep your eyes fixed at a target

Scoring:

Elite-Fighters Balance Drill #1 Grading Scale
Number of Cycles	Grade	Score Added to Physical Readiness Category
20+	Elite	1.5
16-19	Expert	1.25
12-15	Proficient	1.00
9-11	Competent	0.75
6-8	Advanced Beginner	0.50
0-5	Novice	0.25

 

Balance Drill #2 - (Hooking and Whipping Kicks)

Procedure (images will be added soon):

Standing in a Fighting Stance, with your hands in a guard position, perform the following actions simultaneously at the counts listed:

1. Wheel Kick - recoil but not touching the ground
2. Heel Hook - plant back to starting position
3. Repeat

Completing all both kicks equals one cycle.


Common Errors:

• Do not leave your wheel kick extended and then hook back. Be sure to bring your leg back for a full circle to travel for the hook kick
• Do not let your arms swing wildly. Maintain a guard throughout your kicks

Purpose of Drill - To develop balance while kicking utilizing pivots and opposite kicking methods, whipping and hooking.

Tips:

• Keep your arms between your shoulders
• Keep your shoulders in line with your hips. Do not allow your body to become twisted
• Keep your eyes fixed at a target

Scoring:

Elite-Fighters Speed Drill #2 Grading Scale
Number of Cycles	Grade	Score Added to Physical Readiness Category
30+	Elite	1.5
25-30	Expert	1.25
19-24	Proficient	1.00
13-18	Competent	0.75
7-12	Advanced Beginner	0.50
0-6	Novice	0.25

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