Elite-Fighters Martial Arts System - Endurance Development Drills

Elite-Fighters Endurance Drills

The Elite-Fighters System of Martial Arts has developed the following endurance 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 over power and endurance. Stay consistent in you training, keep a log, and you will succeed.

Endurance Drill#1 - (Side Thrust Lock-out)

Procedure (images will be added soon):

Standing one shoulder width from a wall with your head erect, allow your support hand to use the wall to maintain balance while you lock a side thrust kick out at least waist level toward the center of the room.

Your side kick must remain above mid-thigh level after the trial begins. When your kick drops below that level, or if you bend you knee, or grab hold of your leg, the trial ends.

Common Errors:

Do not drop your head below standing shoulder level
Do not grab your pants leg
Do not bend your knee

Purpose of this Drill: To develop endurance for better kicks.

Tips:

Try to relax the rest of your body. Learn to isolate the muscles that are affected.

Scoring:

Elite-Fighters Endurance Drill #1 Grading Scale

Number of Seconds

Grade

Score Added to Physical Readiness Category

150+

Elite

1.5

75-149

Expert

1.25

45-74

Proficient

1.00

30-44

Competent

0.75

15-29

Advanced Beginner

0.50

0-14

Novice

0.25

Endurance Drill #2 - (Front Thrust Lock Out)

Procedure (images will be added soon):

Standing one foot length from a wall with your head erect, allow your back to rest against the wall. Lock out a front thrust kick at waist level toward the center of the room.

Your front kick must remain above mid-thigh level after the trial begins. When your kick drops below that level, or if you bend you knee, or grab hold of your leg, the trial ends.

Common Errors:

Do not arch your back

Do not grab your pants leg

Do not bend your knee

Purpose of Drill - To develop endurance for better kicks.

Tips:

Try to relax the rest of your body. Learn to isolate the muscles that are affected.

Scoring:

Elite-Fighters Endurance Drill #2 Grading Scale
Number of Cycles	Grade	Score Added to Physical Readiness Category
150+	Elite	1.5
75-149	Expert	1.25
45-74	Proficient	1.00
30-44	Competent	0.75
15-29	Advanced Beginner	0.50
0-14	Novice	0.25