Quick Kata Workout - Focusing on Arm Speed

Workout 4 - Focusing on Arm Speed

Aerobic Workout

Do the following all for 10 seconds each x 2 Times

Jog on the Spot

Side-To-Side Movement

Jab Punch Left

Jab Punch Right

Star Jump

Heel Touches

Knees Up

Arm Speed - Double Arm Techniques with Speed:

1. Double Straight Punch and back to hip simultaneously x 10
2. Double Rising Block and back to hip simultaneously x 10
3. Double Downward Block simultaneously x 10
4. Double Forearm Block simultaneously x 10
5. Double Inside Block simultaneously x 10
6. Downward Block & Inside Block Simultaneously x 10
7. Double Knife Hand Block simultaneously x 10

Single Arm Techniques with Speed:

1. Straight Punch x 10
2. Rising Block x 10
3. Downward Block x 10
4. Outside Forearm Block x 10
5. Inside Block x 10
6. Knife Hand Block x 10

Basics

Stepping Forward in Back Stance, Knife Hand Block x 10

In Front Stance Front Kick, step, Reverse Punch x 10

In Front Stance Side Thrust Kick, step, Reverse Punch x 10

Kata

Pick a Kata of your choice and practice it for 5-10 Minutes. Focus especially on parts of the Kata that need extra work such as turns, timing of Kata, a jump, etc.

Stretching

Warm Down with a full stretch routine (see previous workouts)