WHITE BELT Drills

HORSE STANCE

  • Description: Student practices the Horse Stance position by command. 

  • Purpose: To repetitively program the proper position of the Horse Stance. 

  • Reminders: Toes forward. Feet placed more than shoulder width apart. Knees pushed out.

 

FIGHTING STANCE

  • Description: Student practices the Fighting Stance position by command. 

  • Purpose: To repetitively program the proper position of the Fighting Stance. 

  • Reminders: Upper body turned to the 45 Degree angle. Feet positioned in front toe/rear heel alignment.

 

SWITCH 

  • Description: Student practices individual Switches by command. 

  • Purpose: To repetitively program the movement of the Switch. 

  • Reminders: Keep the knees bent. Stay level. Step back. Keep elbows together. Bring hands up to mouth and nose level.

 

COVER 

  • Description: Student practices individual Covers by command. 

  • Purpose: To repetitively program the movement of the Cover. 

  • Reminders: Step with the front leg in the direction of the upper chest. Sweep the rear arm in an Outward Block while turning around. End up aligned directly in the opposite direction. 

ALIGNMENT DRILL

  • Description: Instructor takes a position somewhere along an imaginary 360 degree circle around the student. The Student immediately steps into the proper alignment in the direction of the Instructor. 

  • Purpose: To program the student’s ability to immediately find proper alignment in the direction of their target. 

  • Reminders: Keep the stance uniform. Keep your arms in the proper position. Watch your alignment.

STEP THROUGH BY COMMAND

  • Description: Student performs individual Step Through by command. 

  • Purpose: To repetitively program the proper form of the Step Through consistently hitting the proper form. 

  • Reminders: Bring knees together through the step. Maintain the same width in your stance. Maintain your proper form. Your head should stay level throughout.

CROSS OVER BY COMMAND

  • Description: Student performs individual Cross Over by command. 

  • Purpose: To repetitively program the proper form of the Cross Over consistently hitting the proper form. 

  • Reminders: Cross over the front leg with the rear leg. Keep knees close together. Maintain the width of your stance. Maintain your form. Your head should stay level throughout.

SHUFFLE BY COMMAND

  • Description: Student performs individual Shuffle by command. 

  • Purpose: To repetitively program the proper form of the Shuffle while consistently hitting the proper form. 

  • Reminders: Lift the front leg, and push off with the back leg. Maintain the width of the stance. Keep your form. Your head should stay level throughout. 

STEP THROUGH IN COMBINATION

  • Description: Student Steps Through in combination stopping long enough to plant the feet fully and keep precision while maintaining fluidity. 

  • Purpose: To practice moving with Step Through in a fluid but precise manner. 

  • Reminders: Bring knees together through the step. Maintain the same width in your stance. Maintain your proper form. Stay level. Stop long enough to plant the feet fully. Keep the interval between the steps consistent.

 

CROSS OVER IN COMBINATION

  • Description: Student Crosses Over in combination stopping long enough to plant the feet fully and keep precision while maintaining fluidity. 

  • Purpose: To practice moving with the Cross Over in a fluid but precise manner. 

  • Reminders: Cross the back leg over the front leg in a smooth motion. Keep the knees close together. Maintain your proper form. Stay level. Stop long enough to plant the feet fully. Keep the interval between each step consistent.

SHUFFLE IN COMBINATION

  • Description: Student Shuffles in combination stopping long enough to plant fully and keep precision while maintaining fluidity. 

  • Purpose: To practice moving with the Shuffle in a fluid but precise manner.

  • Reminders: Pick the front leg up, and push off with the back leg. Maintain the width of the fighting stance. Stay level. Plant the feet fully. Keep the same interval between each step.

ALL FOOTWORK IN COMBINATION

  • Description: Student smoothly mixes up Step Through, Cross Over, and Shuffle steps in combination. 

  • Purpose: To practice all Footwork in a spontaneous combination while keeping precise and fluid. 

  • Reminders: Watch the Stability Principles. Keep the speed slow. Keep the control. Maintain the width of the fighting stance with each step. Stay fluid and precise. Keep the interval between each step the same. Stay level.

FOOTWORK DRILL

  • Description: Students form a circle. Using their footwork, the students move through the circle in a straight line using Changes of Footwork, Switch, One Step Back and Cover to avoid collisions. 

  • Purpose: Trains the student to get out of situations by using their footwork. 

  • Reminders: Move in a straight line. Once outside of the circle, Cover and go back in. Don’t lose your Neutral Energy.

 

INWARD BLOCK BY COMMAND

  • Description: Students step back and perform an Inward Block at the command of the Instructor. 

  • Purpose: To practice and program the proper form of an Inward Block. 

  • Reminders: Step back into the proper stance. Block along an imaginary wall. Watch your Timing Principle. Make sure the other hand is at your side in a fist. Turn your wrist as you complete the block. Block with the meaty part of your forearm.

 

TRADITIONAL OUTWARD BLOCK BY COMMAND

  • Description: Students step back and perform a Traditional Outward Block at the command of the Instructor. 

  • Purpose: To practice and program the proper form of a Traditional Outward Block. 

  • Reminders: Step back into the proper stance. Block along an imaginary wall. Watch your Timing Principle. Make sure the other hand is at your side in a fist. Wrist stays turned as you complete the block. Block with the meaty part of your forearm.

 

REGULAR OUTWARD BLOCK BY COMMAND

  • Description: Students step back and perform a Regular Outward Block at the command of the Instructor. 

  • Purpose: To practice and program the proper form of a Regular Outward Block. 

  • Reminders: Step back into the proper stance. Block along an imaginary wall. Watch your Timing Principle. Make sure the other hand is at your side in a fist. Turn your wrist as you complete the block. Block with the meaty part of your forearm.

 

UPWARD BLOCK BY COMMAND

  • Description: Students step back and perform an Upward Block at the command of the Instructor. 

  • Purpose: To practice and program the proper form of an Upward Block. 

  • Reminders: Step back into the proper stance. Block along an imaginary wall. Watch your Timing Principle. Make sure the other hand is at your side in a fist. Turn your wrist as you complete the block. Block with the meaty part of your forearm.

DOWNWARD BLOCK BY COMMAND

  • Description: Students step back and perform a Downward Block at the command of the Instructor. 

  • Purpose: To practice and program the proper form of a Downward Block. 

  • Reminders: Step back into the proper stance. Block along an imaginary wall. Watch your Timing Principle. Make sure the other hand is at your side in a fist. Turn your wrist as you complete the block. Block with the meaty part of your forearm.

 

EXTENDED OUTWARD BLOCK BY COMMAND 

  • Description: Students step back and perform an Extended Outward Block by command. 

  • Purpose: To practice and program the proper form of an Extended Outward Block. 

  • Reminders: Step back into the proper stance. Block along an imaginary wall. Watch your Timing Principle. Make sure the other hand is at your side in a fist. Turn your wrist as you complete the block. Block with the meaty part of your forearm.

STANDARD PARRY BY COMMAND 

  • Description: Students step back and perform a Standard Parry by command. 

  • Purpose: To practice and program the proper form of a Standard Parry.

  • Reminders: Step back into the proper stance. Keep your hand open and your palm facing outward. 

  • Keep your thumb tucked against your index finger. Watch your Timing Principle. Make sure the other hand is at your side in a fist. Parry at, or just above the opponent’s elbow. 

BLOCKING DRILL

  • Description: Students step back and perform any block. After planting fully, they bring their back leg up to the feet-together position and immediately step back with the opposite side performing another block. The student will repeatedly alternate sides and practice their blocks in a fluid but precise manner. 

  • Purpose: To practice and program the proper form of blocking in a smooth stationary combination. 

  • Reminders: Step back into the proper stance. Stop long enough in your stance to complete your block. Begin the block as soon as you begin moving. Finish the block just after planting into your stance. Watch your Timing Principle. Make sure the other hand is at your side in a fist.

FOOTWORK IN COMBINATION WITH BLOCKS

  • Description: Student smoothly steps with any of three footwork steps and lands with one of the seven blocks. For every one step the student performs one block, landing with proper form. 

  • Purpose: To practice and program the proper form of Kenpo while moving in a smooth but precise combination of footwork and blocks.

  • Reminders: Watch the Stability and Timing Principles. Keep the speed slow. Keep the control. Maintain the width of the fighting stance with each step. Stay fluid and precise. Keep the interval between each step the same. Everything starts together and everything stops together. Stay level. Be aware of the position of your non-blocking hand.

REPETITIVE HAND STRIKES 

  • Description: Student is down in a Horse Stance performing repetitive slow hand strikes. The Instructor calls out each strike. The student maintains their low stance while working on their hand strikes. 

  • Purpose: To program the form of the individual strikes and their primary targets. To program the Striking Principles, work the hands together; make contact at three-quarter extension, vary the Angle, Altitude, Rhythm, and Pattern. 

 

REGULAR PUNCH

Reminders: Strike to the mouth and nose with your front two knuckles. 

 

VERTICAL FIST

Reminders: Strike to the mouth and nose with your front two knuckles. 

 

INVERTED FIST

Reminders: Strike to the stomach with your front two knuckles.

THRUSTING PALM 

Reminders: Strike to the mouth and nose with the base of you palm. Keep your fingers together 

and straight. 

SWINGING PALM 

Reminders: Cock the hand back and swing the base of your palm into the side of the opponent’s head. Keep your fingers together and straight. Be sure to keep your elbow bent. 

DESCENDING PALM 

Reminder: Strike to the bridge of the opponent’s nose with the base of your palm. 

HORIZONTAL ELBOW 

Reminder: Strike to the side of the opponent’s head with the end of your elbow. 

VERTICAL ELBOW 

Reminder: Strike to the opponent’s chin with the end of your elbow. 

LOW REAR ELBOW 

Reminder: Strike to the rear and hit the opponent’s ribs with the end of your elbow.

 

HIGH REAR ELBOW

Reminder: Strike to the rear and hit the opponent’s head with the end of your elbow. 

DESCENDING ELBOW 

Reminder: Strike to the base of the bent-over opponent’s neck with the end of your elbow. 

REGULAR HAMMER FIST 

Reminder: Strike to the opponent’s jaw with the hammer fist, using the side of your closed hand.

 

REVERSE HAMMER FIST 

Reminder: Strike to the opponent’s jaw with the hammer fist, using the side of your closed hand. 

REGULAR SHUTO 

Reminders: Keep your palm turned in when in the cocked position. Strike to the opponent’s neck with the side of your hand. Keep your fingers together. 

REVERSE SHUTO

Reminders: Keep your palm turned in when in the cocked position. Strike to the opponent’s neck with the side of your hand. Keep your fingers together. 

HALF FIST

Reminders: Strike to the opponent’s neck with the edge of your knuckles. Be sure to brace your thumb into your index finger and tighten up your hand weapon. 

CENTER KNUCKLE FIST

Reminders: Strike to the nerve cluster under the opponent’s nose at the upper lip with the center knuckle of your middle finger. Brace the middle finger with your thumb. Be sure to bring the other hand back into a full fist. 

THUMB 

Reminders: Strike to the opponent’s eye with your thumb. Roll the wrist forward and lead with the thumb. Be sure to bring the other hand back to your side in a fist. 

TIGER'S CLAW 

Reminders: Strike to the opponent’s eyes with the tips of your fingers. Clamp down and damage anything you can with your remaining fingers. 

EAGLE'S TALON 

Reminders: Strike to the bottom part of the eye socket with your top two fingers. Grip your thumb under the opponent’s chin. 

SINGLE FINGER EYE THRUST

Reminders: Strike to the eye with the tip of your index finger. Be sure to brace the index finger with your middle finger at the first digit. 

DOUBLE FINGER EYE THRUST 

Reminders: Strike to both eyes with the tips of your index and middle fingers. Keep the fingers bent so that you don’t break them. 

FOUR FINGER EYE THRUST

Reminders: Strike to both eyes with all four fingers. Tuck your thumb underneath. Keep your fingers bent. Let the bridge of the nose separate the fingers into the eyes.

 

VERTICAL RIDGE HAND 

Reminders: Strike to the groin with the side of the index finger knuckle. Pull your wrist back to lead with the weapon.

 

HORIZONTAL RIDGE HAND 

Reminders: Strike to the temple with the side of the index finger knuckle. Keep your elbow up and bent. 

SPEAR HAND 

Reminders: Strike to the stomach with the tips of your fingers. Keep your fingers tight. 

CRAB 

Reminder: Grip the trachea with the index finger, middle finger, and thumb. 

 

WEB HAND 

Reminders: Strike to the throat with the fleshy part between the thumb and the index finger. Penetrate deeply. 

 

REGULAR BACK KNUCKLE

Reminders: Strike to the temple with the first two knuckles. Push the inside of your wrist out and project your knuckles forward. Keep your elbow bent. 

REVERSE BACK KNUCKLE 

Reminders: Strike to the temple with the first two knuckles. Project your knuckles forward. Cock the hand palm in, by the ear. 

 

SWINGING BACK KNUCKLE

Reminders: Cock to the opposite hip. Swing through the opponent’s temple. This is the only weapon that does not work together in conjunction with the opposite hand.

STRIKING DRILL

  • Description: Student is down in a Horse Stance and slowly alternates different Hand Strikes. 

  • Purpose: To train the student to comfortably mix up their hand strikes while programming and maintaining the proper control.

  • Reminders: Work the hands together. Keep three-quarter extension with your hand strikes. Vary the Angle, Altitude, Rhythm, and Pattern.

 

FOOTWORK IN COMBINATION WITH SINGLE STRIKES 

  • Description: Student practices a controlled run of footwork with single hand strikes. 

  • Purpose: To program and practice the proper Kenpo form in a smooth combination. 

  • Reminders: Stay low and level. One strike per step. Watch your other hand. Keep your stance wide, don’t let it change. Watch your timing.

 

TARGET PROGRAMMING DRILL 

  • Description: Students face each other while in their Horse Stances. Coach stands gazing at the upper chest. Student does one strike at a time holding the weapon to the target for 3-5 seconds. 

  • Purpose: To program each weapon to each standard target. 

  • Reminders: Coach gazes at the upper chest. Student holds the weapon to the target for 3-5 seconds. Get a good mix of weapons. Ask if you don’t know what the standard target is for a particular weapon.

PAIRED BLOCKING AND STRIKING DRILL 

  • Description: Students face each other while in their Horse Stances. 

  • Purpose: To gain vital practice blocking against a real opponent. 

  • Reminders: Keep your eyes on the upper chest. Stay low. If you miss a block, the coach will throw the same strike again.

 

FORWARD BOW BY COMMAND 

  • Description: Student in a Fighting Stance turns into a Forward Bow with a Regular Punch on the command of the Instructor. 

  • Purpose: To practice and program the proper execution of a Forward Bow and hand strike.

  • Reminders: Keep your stance uniform. Turn from your Tantien (center). Keep your front leg turned in. Turn your back foot all the way. Don’t slide. Watch your Stability Principles.

 

NEUTRAL BOW BY COMMAND 

  • Description: Student in a Fighting Stance turns back into a Neutral Bow with a Regular Punch on the command of the Instructor. 

  • Purpose: To practice and program the proper execution of a Neutral Bow and hand strike. 

  • Reminders: Keep your stance uniform. Turn from your Tantien (center). Keep your feet pointed on the 45 degree angle. Don’t slide. Watch your Stability Principles.

 

REAR BOW BY COMMAND 

  • Description: Student in a Fighting Stance turns into a Rear Bow with a Reverse Hammer Fist on the command of the Instructor. 

  • Purpose: To practice and program the proper execution of a Rear Bow with a hand strike.

  • Reminders: Don’t let your stance change in width. Turn from your Tantien (center). Be sure to strike to the front with Reverse Hammer Fist. Turn your front foot fully. Keep your rear foot pointing on the 45 degree angle.

STANCE CHANGE DRILL

  • Description: Student in a Fighting Stance begins turning from one stance change into another smoothly and in control, striking with the appropriate hand each time. 

  • Purpose: To train the student to move from one strike into the next in a combination while maintaining proper form and proper striking.

  • Reminders: Turn from your Tantien (center). Don’t let the width of your stance vary. Keep your feet to the 45 degree angle in your stances. Strike with the appropriate hand.

 

FOOTWORK IN COMBINATION WITH STANCE CHANGES

  • Description: Student in a Fighting Stance turns into a Forward Bow with a Regular Punch on the command of the Instructor. 

  • Purpose: To train the student to use Footwork and Stance Changes appropriately.

  • Reminders: Stay low. Turn from your Tantien (center). Don’t rise up. Strike with the proper hand. Stay in control. Don’t speed up.

 

SNAP KICK BY COMMAND

  • Description: From a Fighting Stance, the student performs Snap Kicks by command. 

  • Purpose: To practice and program the proper form of a Snap Kick. 

  • Reminders: Cock your leg fully. Lean away on your kick. Accelerate from the ground to the target. Make contact with the ball of your foot.

WHEEL KICK BY COMMAND

  • Description: From a Fighting Stance, the student performs Wheel Kicks by command. 

  • Purpose: To practice and program the proper form of a Wheel Kick. 

  • Reminders: Cock your leg fully. Lean away on your kick. Accelerate from the ground to the target. Make contact with the bridge of your foot. Turn your body to face the opposite side.

SNAP/WHEEL KICK BY COMMAND 

  • Description: From a Fighting Stance, the student performs Snap/Wheel Kicks by command. 

  • Purpose: To practice and program the proper form of a Snap/Wheel Kick. 

  • Reminders: Cock your leg fully. Stay straight backed on the Snap. Lean away on the Wheel. The rhythm of the kick is a half beat. Make contact with the bridge of your foot on the Wheel Kick. 

 

SIDE THRUST KICK BY COMMAND

  • Description: From a Fighting Stance, the student performs Side Thrust Kicks by command. 

  • Purpose: To practice and program the proper form of a Side Thrust Kick. 

  • Reminders: Turn your body to the side. Cock your leg fully. Lean away on your kick. Make contact with the heel of your foot. Retract straight back into your fighting stance.

 

RISING KICK BY COMMAND

  • Description: From a Fighting Stance, the student performs performs Rising Kicks by command. 

  • Purpose: To practice and program the proper form of a Rising Kick. 

  • Reminders: Keep your back straight. Kick straight up. Make contact with the bridge of your foot.

 

STOMP KICK BY COMMAND

  • Description: From a Fighting Stance, the student performs Stomp Kicks by command. 

  • Purpose: To practice and program the proper form of a Stomp Kick. 

  • Reminders: Cock your leg fully. Keep your back straight. Make contact with the heel of your foot.

 

KNEE STRIKE BY COMMAND

  • Description: From a Fighting Stance, the student performs Knee Strikes by command. 

  • Purpose: To practice and program the proper form of a Knee Strike. 

  • Reminders: Cock your leg fully. Lean away on your move. Make contact with the point of your knee. 

REAR KICK BY COMMAND

  • Description: From an Attention Stance, the student performs Rear Kicks by command. 

  • Purpose: To practice and program the proper form of a Rear Kick. 

  • Reminders: Lean forward and cock your leg underneath you. Make contact with the heel of your foot.

 

CROSS OVER KICK BY COMMAND

  • Description: From a Fighting Stance, the student performs Cross Over Rear Kicks by command. 

  • Purpose: To practice and program the proper form of a Cross Over Rear Kick.

  • Reminders: Step behind your front leg with your rear leg. Turn your back toward your opponent. Cock your leg underneath you fully. Lean forward. Make contact with the heel of your foot.

 

BALANCE DRILL

  • Description: Student stands on one leg and switches from one leg to the next on the command of  the Instructor. 

  • Purpose: To gain a better understanding and control over the student’s Tantien (center). 

  • Reminders: Keep your center over your supporting leg. If you don’t find your balance instantly, jump until you do.

 

STATIONARY KICKING DRILL

  • Description: Student alternates kicks and faces different directions while remaining in a stationary area.

  • Purpose: To work on the student’s Tantien (center) while alternating from one kick to the next. 

  • Reminders: Keep your center over your supporting leg. Don’t stray from your starting point. Watch your Kicking Principles.

SIDE TO SIDE KICKING DRILL

  • Description: Student alternates kicking while falling from side to side.

  • Purpose: To use one’s center to smoothly fall from side to side, and kick to kick, at a controlled pace. 

  • Reminders: Lean away from each kick. Keep your control up. Use your positioning to control your step from side to side. 

SKIPPING SNAP KICK BY COMMAND

  • Description: From a Fighting Stance, the student practices Skipping Snap Kicks by command. 

  • Purpose: To practice and program the proper form of a Skipping Snap Kick.

  • Reminders: Skip up with the rear foot and square up to the front. Land and lean away with a Snap Kick. Make contact with the ball of your foot. 

 

SKIPPING WHEEL KICK BY COMMAND 

  • Description: From a Fighting Stance, the student practices Skipping Wheel Kicks by command. 

  • Purpose: To practice and program the proper form of a Skipping Wheel Kick. 

  • Reminders: Skip up and turn in the air. Land to the side and lean away with a Wheel Kick. Make contact with the bridge of your foot

 

SKIPPING SNAP/WHEEL KICK BY COMMAND  

  • Description: From a Fighting Stance, the student practices Skipping Snap/Wheel Kicks by command. 

  • Purpose: To practice and program the proper form of a Skipping Snap/Wheel Kick. 

  • Reminders: Skip and land with a Snap Kick to the shin. Immediately lean away with a Wheel Kick to the face. The kick occurs on a half beat.

SKIPPING SIDE/THRUST KICK BY COMMAND

  • Description: From a Fighting Stance, the student practices Skipping Side Thrust Kicks by command. 

  • Purpose: To practice and program the proper form of a Skipping Side Thrust Kick.

  • Reminders: Skip and land turned to the side. Cock the front leg underneath you. Make contact with the heel of your foot.

 

FOOT WEAPON DRILL 

  • Description: Student stands on one leg and puts their foot in the proper position for the Kick called by the Instructor. 

  • Purpose: To program the proper foot weapons for each kick.

  • Reminders: Position your foot to demonstrate the requested weapon. Emphasize the contact point of each weapon. 

 

ALL BASICS DRILL 

  • Description: Students move through the different categories of the White Belt level in a smooth, flowing, spontaneous combination.

  • Purpose: To program the ability to move smoothly from one Stance, Block or Strike to the next in a spontaneous and controlled manner. 

  • Reminders: Stay low. Keep your speed slow. Keep your control. Stay precise. Stay fluid.

 

ONE STEP TECHNIQUE LINE 

  • Description: Students line up and perform the technique line drill. Coach steps in and the student delivers one quick, effective strike.

  • Purpose: To teach the student to confront the forces of a real fighting situation, while working within the student’s current gradient.

  • Reminders: Step back and block. Change your Stance with your strike. Try to strike the face or the groin with your one strike.

SPARRING STRATEGY DRILLING

  • Description: The student practices leading off with kicks in combination, performing two to three good strikes when they find themselves within hand range, and retreating on the diagonal when pressed by the opponent. 

  • Purpose: To program the basics of the sparring strategy. 

  • Reminders: Take your time and program the elements of the basic strategy.

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