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Elite-Fighters Coordination Drills

The Elite-Fighters System of Martial Arts has developed the following coordination drills to enhance your skills. Practice these drills about three times per week, alternating off days. The drills listed here are designed to enhance the mind/body coordination while balancing the demand from the left/right hemispheres of your brain. Stay consistent in you training, keep a log, and you will succeed.

Coordination Drill#1 - (Crossing Minds)

Procedure (images will be added soon):

Standing in a Training Horse Stance, with your right hand chambered and your left fist extended forward, perform the following actions simultaneously at the counts listed:

Elite-Fighters Coordination Drill #1
Count #	Left Side	Right Side
1	Chamber	Thrust Punch
2	Thrust Punch	Front Snap Kick/Chamber
3	Chamber	Plant Down/ Thrust Punch
4	Thrust Punch	Chamber
5	Front Snap Kick/Chamber	Thrust Punch
6	Plant Down/ Thrust Punch	Chamber

Completing all six counts equals one cycle.

Common Errors:

• Do not let your punches wander. Keep your strikes focused at a central point directed away from your breast bone.
• Do not walk or travel while kicking. Be sure to plant your feet down in the same spot after each kick.
• Be sure to kick waist level at a point focused at a central point in front of your navel.
• Be sure to chamber all of the way back under your arm pits.

Purpose of this Drill: To develop cross mind/body coordination using your hand and feet. This drill develops mental focus and physical readiness and balance.

Tips: Place 12" round targets on the ground to be sure that your feet return to the same position.

Scoring:

Elite-Fighters Coordination Drill #1 Grading Scale
Number of Cycles	Grade	Score Added to Physical Readiness Category
40+	Elite	1.5
25-39	Expert	1.25
15-24	Proficient	1.00
10-14	Competent	0.75
5-9	Advanced Beginner	0.50
0-4	Novice	0.25

 

Coordination Drill #2 - (Bruce Lee Exercises)

Procedure (images will be added soon):

Standing in a Training Horse Stance, with your right hand chambered and your left fist extended forward, perform the following actions simultaneously at the counts listed:

Elite-Fighters Coordination Drill #2
Count #	Left Side	Right Side
1	Chamber	Thrust Punch
2	Uppercut	Chamber Across Left Shoulder
3	Chamber	Forward Backfist
4	Thrust Punch	Chamber
5	Chamber Across Right Shoulder	Uppercut
6	Forward Backfist	Chamber

Completing all six counts equals one cycle.


Common Errors:

• Be sure to chamber all of the way back to the arm pits.
• Do not let your punches wander. Be sure to focus your strikes at the appropriate targets.

Purpose of Drill - To develop coordination in changing types of strikes. In this exercise you will utilize three different hand positions, and striking methods of thrusting, whipping and roundhousing.

Tips:

• Focus your thrust punch in front of your sternum
• Focus your backfist to a point in front of your temple
• Focus your uppercut to a point in front of your solar plexus

Scoring:

Elite-Fighters Speed Drill #2 Grading Scale
Number of Cycles	Grade	Score Added to Physical Readiness Category
50+	Elite	1.5
35-49	Expert	1.25
25-34	Proficient	1.00
15-24	Competent	0.75
10-14	Advanced Beginner	0.50
0-9	Novice	0.25

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