Original subtitles

Southern violence will frustrate and satisfy you, because

you don't know what comes next and where it will take you.

Facing a threat, you need to use whatever means

necessary to end the situation effectively and quickly.

Speed is defined as the distance covered divided by the time taken.

It simply means that you can move faster than your opponent in competition.

It can be to move the whole body or any part of the body

from one place to another in the shortest possible time.

Speed is primarily derived from the adeptness of the

nervous system and quickness of muscle contraction.

Firstly, perceive the need for response, then

transmit the nature of the event to the brain.

The brain searches for an appropriate response and

sends out signals to the body via the nervous system.

The body then responds to these commands.

This entire process can take place hundreds of times a minute, as your body

reads an adept to its changing environment.

Knee pitching is a total conditioning exercise.

It develops the muscles in the stomach, legs, shoulders and hip region.

For maximum effect, set your time limit to 10 to 30 seconds.

Pitch your knees in place with your best effort,

then 10 to 30 seconds rest and repeat again.

Fully relax your arms and shoulders from a

state of total relaxation, explode with a punch.

This exercise helps improve your skill to consciously relax

the target muscles and creating explosive speed of initiation.

Select a simple movement that you want to execute faster, isolate the initiation

movement, then begin to do the skill in one moment.

When you have a speed initiation segment, let the rest of the skill flow from it.

Speed is a relative concept.

No matter how fast you are, often you feel you should get faster.

The contrasting experience with slow and fast

speed is important for you to measure the degree.

Begin any simple movement slowly, initially, then accelerate it.

Horizontal twist isolate diagonal muscles.

This exercise helps improve striking and circular kicking skills.

Begin with slow speed and gradually speed up.

Mark off a distance from 10 to 50 yards.

Run the distance as quickly as possible.

Focus on increasing speed with every step.

This exercise helps to improve muscles for kicking, jumping and mobility.

Cross-step running helps to improve coordination and speed for changing the feet.

When you can cross your feet faster, you have a better

chance in certain retreating or while attacking.

As you progress, increase the speed as much as you do when you sprint.

This exercise helps to improve your defensive

motions and deceptive offensive techniques.

Mark off a distance 10 to 50 yards.

Run the distance by sliding to the side to the side as fast as you can.

Knee pitching running helps you improve distance-closing skills.

By lifting your knee forward, when you move in,

you can close the distance at least one foot.

To it quickly, as you imagine, you are moving into the opponent zone.

Water is a great obstacle, the hinders your effort to move faster.

The other side of the coin is that the resistance is a great environment that you

can utilize for your advantage to enhance speed.

Choose one of our two swimming skills and try to get to a point as fast as you can,

using your entire body.

Find a place where you can stand firm in the water.

Practice kicking skills about which you want to improve the speed.

This exercise helps to improve the strength of the recovery response,

which is often ignored in other training exercises.

Select simple skills.

Execute the techniques as many as you can in 10-30 seconds period of time.

Do them as randomly as you want, but do them fast.

Sprint 30-100 yards uphill.

To increase your speed, look at the top of the

incline and swing your arm as fast as you can.

Running on the sand uphill is a more challenge.

Sand is always a good challenge for any speed it is.

It helps your muscles get stronger.

Sand also takes away your balance when you're kicked, so it is a total exercise

challenge that enhance your strength, speed, agility and balance.

Nothing refreshes you better than the fresh air in the beach.

Running in the beach not only provides you with the fresh oxygen, but also provides

you with an extra challenge that makes your body work harder inside and out.

It strengthens the major muscle groups and internal organs as well.

Agility is the ability to change direction or body position

quickly and proceed smoothly with another movement.

Agility can be defined as a smoothly integrated combination of perception,

coordination, speed, strength and balance.

It is a kind of physical intelligence.

Agility is the characteristic present in people who are called natural athletes.

It is much more common in small or able to

exercise a person than tall or large a person.

Agility is partially innate characteristic.

It is hard to pinpoint the source of it, but you always know when someone has it.

You are controlling the core of all movement.

You have to really patient with agility because

improvement comes slowly through experience.

Side step running makes you pay extra attention to the small steps of movement

out of fear of losing the balance and fall.

The faster you run, the smaller the steps become.

It is a good way to discipline your body to pay attention to the details.

Run 50 to 100 yards in a jig-zag backward running.

This exercise helps you improve retreat footwork and total body agility,

especially for your countering kicking ability.

Shutter run kick helps you improve your ability

to change the direction randomly while kicking.

Combined with simple footwork to make the sequence smoother.

Lifting the whole body as high as you can against gravity has

always been one of the toughest challenges for human beings.

There is a challenge that has an inherent merit that helps you improve agility.

From squat position, jump and touch your knee to your chest and lean.

Fly back and raise your legs vertically in the air.

Drop your leg to the ground above your head alternately.

When you drop it, fully relax your leg muscles and simply drop it, then let it

naturally pop back to the original position.

In fighting stance, step in and out according to your partner's action and reaction.

Your reaction to the moment to moment changes helps

you develop your sensitivity to the environment.

Sit down and roll back and open your arms to secure your body on the floor.

When your feet touch the other side of the floor,

bound back to the front and split your legs.

Then to the full split stretching.

From in place standing position, bound up and

down and switch your feet forward and backward.

Then move to side to side.

Now put your both feet together and move them forward and backward.

Then now again to the side to the side.

Now lift one leg up while bounding and then switching left to right, right to left.

This exercise helps you improve the fundamental motor control ability.

There is a variety of ways for leg raising exercise.

Leg raising in the air or leaning on the declining board.

While standing on the ground, a kicking to the high middle load sections.

Or even hanging on the road etc.

This exercise helps you improve your agility to change the direction of

kicking, punching while throwing techniques.

As in lifting martial training means to change your techniques

as quickly as you can before your opponent gets adjusted.

Knee twister run helps you improve the speed to

make combination kicks while throwing faster.

Spa with an imaginary opponent for a 1-3 minute round.

This exercise helps improve your imagination skill and agility

to move your hands and feet in the way you want freely.

Timing is the ability to recognize an opportunity

and capitalize on it at the perfect moment.

If speed is the amount of time it takes for a strike to move from initiation to

the target, timing is moving at the correct moment and tempo.

It often requires speed but is not identical to moving quickly.

Timing can be slow, medium or fast.

Timing comes from a combination of experience and knowledge.

Timing in action is a blend of speed, perception and accuracy.

Confidence in your ability and self-knowledge enhance your physical

skills and lower your opponent into your perfect timing.

Knowing when, how and with what weapon to strike is the essence of timing.

Timing With the eyes closed, imagine how you

would react to a specific attack or situation.

See your reaction in a detailed slow motion sequence.

After visualization, practice what you imagined

trying to close and imitate your vision.

This exercise helps you sharpen your reaction skills and improve sparring strategy.

Practice any technique at a slower than normal or off tempo speed.

Instead of going full speed throughout the technique, try

starting out slowly then speed up as your opponent reacts.

Broken rhythm confuse the opponent and allows you to vary your attack.

Face your partner, choose a few actions and let

him release the target anyway and anytime he wants.

You do the reaction by kicking while punching that you think the best for the moment.

Every stage of every technique has its own timing.

From the firing stance facing the heavyback, determine the target area.

Then initiate your movement as quickly as you can.

By putting actual power and speed in your technique, you can develop precise

understanding of how and when to use the particular technique.

Every individual uses different attacks and different timing.

So, in spotting, first monitor your opponent's timing.

Second, adjust it to it.

Finally, change it.

Spend the time alone to practice.

And the nature is the best in the beach and the mountain, for example.

Most practices take place in group or class environment.

Your timing requires you to become more in touch

with yourself and express your style and habits.

By training alone, you can develop a deeper sense of

your strength and weakness as well as your inner timing.

Power is a combination of strength and explosiveness.

Power is created by releasing maximum muscular force at maximum speed.

Power is derived from muscular ability.

Of 400 muscles of a human body can be classified

into two types, smooth muscles and striated muscles.

Smooth muscles are those that performed involuntary

functions of the body such as circulation and digestion.

Striated muscles are those that can be voluntarily

contracted, such as muscle groups in the arms and legs.

These muscles are the source of power.

Grab a small object and tightly clench and then relax your fist.

By twisting your forearm when you squeeze, you

can develop the muscles in the entire form.

Grab a stick in the middle with one hand.

Rotate your hand and forearm to the right and

left while keeping your upper arm stationary.

This exercise helps you improve the arm muscles and

weapon controllability as well as grappling power.

After single hand twist, try both hands at the same time.

From the natural stance, step forward with one foot into

a deep stance, then return to the starting position.

This exercise helps you improve large muscle groups of the legs that are used in

creating strong deep stance and dynamic footwork.

From the standing position, slowly lower your body

and flex your knees and then stand upright again.

When you get stronger, you can use free weight over your shoulders for added load.

This exercise helps you improve your kicking power and stance stability.

Stand flat on your feet and raise your body up on your toes.

Hold for a few seconds and return to a standing position.

You can develop strong feet and ankles through this simple exercise.

From a natural standing position, squat and hop forward.

If you have any knee injury, avoid doing this exercise.

This exercise helps you improve your jumping height

and power as well as strength and grappling situation.

From a natural stance, bring both knees up toward the higher than your waist level.

Hop forward with increasing speed.

This exercise helps you improve the strength of the stomach and the leg muscles.

Lie back on the floor, bring both arms and knees up in the air.

Lift your upper body as you try to touch the knees and elbows.

This exercise helps you improve your stomach

muscles and the strength of the solar plexus.

Lie back and bring up the arms and legs in the air.

With exhaling, bring up your upper body and touch the toes with both hands.

Lie back and hold the fixed bar.

Bring your knee abruptly toward your chest with a sharp exhaling.

Then inhale when you release the leg.

Once you create the regular rhythm, repeat it

20 to 50 times according to your condition.

Lie back and hold the fixed bar.

Bring both knee up toward the lower chest, explosively with a sharp exhaling.

Then let them go in natural rhythm.

This exercise helps you improve your kicking power and body shifting skills.

Lie on your back and hold the fixed bar.

Raise your leg quickly up in the air with a knee straight.

Alternate the legs in regular bit.

This exercise helps you improve the strength of the

oblique muscles on the stomach and the front leg muscles.

Lie on your back and hold the fixed bar.

With a strong exhale, raise both legs with a knee as straight as you can.

This exercise helps you improve total body control in ground fight and jumping skills.

Sit down on the floor and lift both legs of the floor and hands at your chest level.

Cross and uncross them horizontally in a seizure motion.

This exercise helps you improve the strength of your stomach and sense of balance.

Lie on your back at the edge of a table or deck with both hands grabbing at fixed bar.

Lower your legs below the ground level and pick them up all the way into the air.

This exercise helps you improve oblique muscles strength and angular body control.

Lie on your side with your knees bent.

Lift your top knee toward the ceiling then lower it.

This exercise helps you improve the strength of the side hip and leg muscles.

Lie on your side with both knees bent.

Lift both knees toward the sky then lower them.

Shuffle inhale when you pick them up and exhale when you drop them.

This exercise helps you improve trunk muscle strength.

Lie on your side with the legs extended.

Lift your top leg up toward the sky then lower it gently.

Practice both sides equally.

Lie on your side with both legs extended.

Lift both legs up in the air then lower them slowly.

You hand the floor to maintain the balance.

This exercise is good for strengthening oblique muscles.

Push up should be done with the legs straight and the hips and upper body aligned.

Bend the elbows fully when you lower your body

and straighten them fully when you raise it.

Wave push-up is also called the rolling push-up.

Begin with the legs in semi-straddle position.

Dip chest forward and pass over hands.

When your body comes up repeat the motion from the beginning again.

This exercise helps you improve the strength of your entire upper body.

Push-up on knuckles is good to strengthen the wrist and

forearm muscles as well as chest and shoulder muscles.

Pay full attention to your wrist and knuckles so that you don't overextend the joint.

Finger push-up requires special attention to the finger joint.

Fingers are much easier compared to the forearm.

So distribute your weight equally to all parts of the body.

Lie in the stomach with both arms and legs extended.

Lie both arms and legs as high as you can with a sharp inhaling.

This exercise helps you improve the back muscles.

You can also open your arms to the side like unfolded wings.

There are a variety of ways of doing knee-up exercise.

In place of single leg-up, in place of running knee-up, in place of running

double knee-up, in place of running triple knee-up, etc.

This type of exercise helps you improve body control in motion.

And also is good, especially for any kicking technique or body mobility training.

It's a very important tool to practice actual application of the power through

techniques, such as front kick, roundhouse kick, side kick, and back kick.

Turn kick and any of your choice.

Pause never fight back, so it is unrealistic

to measure your ability to exercise the power.

However, breaking progress is for many fun activities and yet challenge.

It requires skills and courage.

Begin with the amount of material you can easily break.

Then gradually build up to thicker and harder ports.

This exercise is not recommended for those who are not martial art expert.

It takes at least a few years of preparation before you try this skill.

Tile is harder than balls to break.

Instead of hitting the surface, which will cause your pain and injury,

plant your force into the center of the pile.

Ston is one of the hardest material beside metals.

The strength itself is also the weakness of the stone when you focus the entire

energy of your body and strike them to the

weakness of the stone, the breaking succeeds.

Belief in your ability is very important to succeed.

If you are not a martial art expert, do not attempt this exercise.

Knife and stone breaking is even harder challenge for martial artists.

Your knife and forearm must be well aligned so that the concentration for the

energy is not dispersed at the moment of impact.

When you lift your arm before striking, rotate your

body slightly to create a torque to increase the force.

If you are not a martial art expert, do not attempt this exercise.

Where the bricks are extremely hard material to break with a human hand.

You must hit a sandbag at least one year before you attempt this exercise.

If power is the capacity to do work and to act, strength is

inherent capacity to manifest energy, to endure and to resist.

Rob climbing is a popular in the military training.

Either you are a wrestler or an officer worker, you will

enhance your strength significantly through this exercise.

To make it easy, it is important for you to ship the weight to the left and right

naturally, and try 10 feet first, then 15 and 20 feet regular.

Left press is a total fitness exercise for your lower limbs.

First, measure the maximum weight you can handle,

then use the 2-3rd of the weight for your practice.

Toe press helps you improve the strength of the ankle and calf.

With half of the maximum weight you can

handle, extend your toe and hold 5-10 seconds.

As you progress, increase the weight and duration.

This exercise to improve the front thigh muscles and knee ligament strength.

This exercise helps to improve the lower body, motor control and jumping ability.

Make your kicking explosively in the exercise and let it go naturally down.

For maximum result, use a lower over 60-80% of your maximum liftable weight.

Leg courage develops the strength of the hamstring and

calf as well as a sartorius muscle behind the knee.

This exercise helps to improve your retraction speed in kicking.

This is targeting the lower part of the lactose abdominal muscles.

Each time, intensify the muscles of the lower

stomach and exhale sharply when you come up.

Make the range of motion smaller, but be specific.

You can also twist your body to the left and right for diagonal muscle development.

Neck holds your head.

When you have a weak muscle in the neck, you can

easily telegraph your movement to your opponent.

So your neck muscle must be developed along with your regular techniques.

Lie back on the declining board and put your hand on your stomach, bring your chin

to the chest, repeatedly with a sharp exhale.

Lie back on the declining board with your feet fixed, lift your body in the degree

that generates the maximum intensity on the solar plexus region.

Repeat it until you feel burning sensation.

Put your feet wider than your shoulders and head down on the floor.

This isometric method is to strengthen the exact position of the front neck muscles.

If you have any back or neck injury to not attempt this exercise, first lie back on

the floor then raise your stomach and stand on your back of the head.

This exercise is to strengthen the back of the neck muscles.

This exercise helps you improve the lower abdomen strength and thigh muscle mobility.

Lie back on the decline board and fix your hands above your head.

Lift your knee explosively against gravity.

Strength is increased by repeatedly stressing the target muscle groups over time.

Isometric push-up helps you build the tension of

the muscles in the particular angle or position.

Back muscles help you have a good posture and prevent back injury.

Lie on your stomach with your hands in the back, lift

your legs and upper body and hold at the maximum height.

You may do it with both arms extended forward or to the side.

Stand in natural position and squat to the degree you choose to strengthen.

Stay at the position 10-100 seconds according to your condition.

This exercise helps you have a better stance

in kicking and better leverage in close fight.

Stemina is a power to endure fatigue or disease.

There are two types of stemina, cardiovascular and muscular stemina.

Cardiovascular stemina is the ability of the heart and lungs and vascular system to

function efficiently for an extended period of time.

Muscular stemina is the ability of muscles to sustain repeated contractions over time.

Stemina comes from aerobic and anaerobic energy.

Aerobic energy is derived from the metabolism of

carbohydrate and fat in the presence of oxygen.

Anaerobic energy is derived from phosphate and stored glucone only in small amounts.

Anaerobic stemina is the best improved through interval training.

Interval training is an exercise that includes short intense burst of exercise,

interpursed with periodable active rest.

Active rest can be any light exercise that maintains an aerobic endurance level heart

rate, sprinting, knee pitching, target kicks, heavy bag workouts or

kicking in the air with intense burst of exercise will do the job for you.

Circuits training is good for improving muscular endurance.

It consists of a period of aerobic activity interpursed

with exercises to improve muscular strength and endurance.

Set up number of exercises that you have to

complete in a certain repetition at each station.

If you are preparing for spotting, begin with in-place running, condition

your legs and raise your heart rate, then go for

weight training to strengthen your leg muscles.

First, you can strengthen solar pluses and

muscles by sit-up, then go for neck sit-ups.

Flexibility is the capability to bend the body with ease.

It is primarily related to the elasticity of the adjoining muscles and their tissues.

If the muscles and the surrounding tissues are

highly elastic, the range of motion is great.

If the muscles are tight, the range of motion is limited.

Flexibility comes from the muscle elasticity.

Flexibility is affected by the tightness of

the ligament and the strength of the muscles.

A tight ligament limits the range of motion.

A loose ligament caused instability in the joint.

With muscles tended to overstretch leading to a joint and ligament injuries.

So, flexibility should be developed with a muscle strength.

By developing a balance of strength and flexibility, you can create the muscles

that can withstand the tension while working through their entire range of motion.

Next rotation prevents neck injuries in falling and

increase flexibility for spotting during turning.

Begin with the left and right, then up and down exercise.

Then, circulate your neck around your shoulders.

Succulate your shoulders with the elbows bent, gradually speed

up and enlarge the circle by extending your arm to the side.

Stretch your arms in front of you and interlock

your fingers with your thumbs facing downward.

Stretch and flex your elbows.

This exercise helps improve strength and flexibility for grabbing applications.

Stand with both feet short with a part and arms

out stretch it, bend forward and touch the ground.

Stand up and bend back arching your back.

This exercise will increase the range of trunk movement in throwing and takedowns.

From the relaxed standing position, raise your arm and

stretch it over your head while you bend to the side.

This will help you stretch oblique muscles and enhance

your flexibility for throwing and striking techniques.

This is a more active exercise of the side stretch.

Grab your wrist and gently pull the wrist to the bending direction.

Exhale when you pull and inhale when you move back to the standing position.

As you repeat this exercise, pull down further and further from your head so that

you can stretch entire muscle groups on the side of your body.

From a natural standing position, stretch

your arms forward and interlock the fingers.

Keep your eyesight straight forward and swing your arms to the side horizontally.

When you swing, pull it out and when your hands come back to the center, pull it in.

Make a horse riding stance and put your hands on both knees and gently press them.

Look back over your shoulder and press your knees rhythmically, then to the other side.

Arm swing is to open the chest muscles and stretch the back muscles.

Regulate the breathing according to your condition.

Put it in when you swing out, put it out when you swing in.

Raise your arms shoulder height.

Pull the elbow with the other hand.

Keep your eyesight forward.

As you pull the elbow, increase intensity but reduce the muscle resistance.

Stand with your feet a bit more than shoulder

width apart and your feet touching the ground.

Extend the one arm up above your back while keeping the other feet on the ground.

This exercise is not only for the trunk muscle

flexibility but also neck muscle stretching.

Stand with your feet a bit more than shoulder width

apart and your arms stretched out to the side.

Bend forward at the waist and alternately

touch your toes with your outstretched arms.

This exercise integrates trunk rotation and neck rotation.

Be careful in turning not to over twist your neck, which may cause injury.

This exercise integrates three exercises with trunk, neck and shoulder rotation,

providing more momentum in the rotation.

Stretch both arms behind your back and interlock

your fingers with your thumbs pointing to the ground.

Raise your arms toward the ceiling.

This exercise helps you improve flexibility for striking and throwing.

Do not do this exercise if you have previous shoulder injuries.

This is one of the easiest movements to do

and yet necessary for any physical activity.

Place your hands on your hips and rotate your hip

clockwise and reverse the rotation count clockwise.

Stand with both knees together.

Place your hands on your knees and rotate them

clockwise and reverse and rotate count clockwise.

This is good for warm up exercise for footwork and kicking.

Put your ball feet together and bend your trunk and touch the palm on the floor.

Breat out when you bend and breathe in when you stand up.

This is good exercise for stretching the back trunk muscles.

Hit muscles, hamstring and calf muscles.

This is the ultimate exercise to test your flexibility

of the back muscles with upper body and lower body.

Put both feet together and inhale deeply and exhale when you bend forward.

Hold it there for 5-10 seconds each time when you do it.

Knee press is good for stretching the hamstring and calf muscles.

It also helps you improve strength.

The knee ligament begins gently and progressively increased in intensity and speed.

Make your front stance to the side direction and press

your hip area gently to the direction you are bending.

This is good for stretching the groin muscles as well as the side leg muscles.

Begin with the gentle stretch.

As your strength progress, you can intensify the pressure.

Open your feet wider than your shoulder width and bend your

knee fully to the ground and keep the other knee straight.

When you go down, breathe out as you stretch the hamstring.

Begin slowly and increase the holistic intensity when your leg gets stronger.

Open your feet wider than your shoulder width and gently squat down.

At this time, you must concentrate your mind on

the target muscles that generate slight pain.

As the pain grows, you must regulate your breathing

and go along with the pain to overcome it.

Begin with the knee stretch and then move on to ham stretching exercise.

As you adjust to the pain, press harder and try to identify different muscle

fibers that cause different sensation in the leg.

Then move on to the hip press.

After the hip press, drop your knee on the ground and turn your body forward.

Now you are working on the front leg muscle groups.

Push your hip forward more and increase the range of the motion.

Now you are working on the front leg muscle groups.

Sit with your legs, extend it in front of you and together.

With your knees straight, raise your arms above your

head and bend at the waist to touch hands to your toes.

This exercise helps you improve the flexibility of your hamstring and kicking height.

Sit with your knees bent and soles of the feet touching.

Lean forward with your upper body while

applying pressure to your knees with your arms.

This exercise helps you improve the flexibility in the hip and inner thighs.

Sit with one leg bent to the side and one extended in front of you.

Stretch forward to touch your upper body's side toes.

Always regulate the breathing when you are standing up.

You breathe in.

When you bend forward, breathe out gently.

This exercise helps you improve your kicking height and speed.

Sit with your one leg crossed over the other leg and turn to the back.

This exercise helps you improve flexibility

for striking, throwing and spinning techniques.

Stretch out one leg on the floor and bring in the other foot in front of the thigh.

Breathe in deeply and bend your upper body forward while putting out.

Try to bend as far as you can.

As you progress, you will discover ways to relax towards muscles that hold you back.

Sit it, grasp the arch of your foot and pull your

foot toward you, keeping your knees straight.

This exercise helps you improve kicking power and height.

Sit it, bring your knee as close as you can to your chest.

Pull it tight and breathe out.

Repeat it harder as you progress.

Then you can do with the both leg at the same time together.

This exercise helps you improve retraction, speed and kicking.

Sit it with the both knee open, shoulder width

apart and both hand in the back of the floor.

Raise your hips slowly and drop your head back.

Breathe out when you raise the hip and breathe in when you put the hip down.

This is a good exercise for improving ground

grappling techniques and jumping techniques.

Lie in your stomach, put both hands with a shoulder width apart on the floor.

Raise your body slowly with the exhaling.

When you reach the top, look up the sky.

Pay close attention to the back arching reverse angle.

This exercise helps you improve flexibility

for grappling, rolling and spinning techniques.

Lie in your stomach, put both hands with a shoulder width apart on the floor.

Raise your body slowly with the exhaling to the side angle.

When you reach the top, look back with both legs

aligned straight with the one on top of the other.

Then alternate.

This is a dangerous exercise if you have any experience of a back injury.

If you have a skipped exercise, before you make an

arch, first lie back and relax your mind and muscles.

Put your hands above the shoulders and the floor.

Breathe in deeply and gently raise your body while breathing out as you go up.

Lie back on the floor, open your arms wide apart and push the floor gently.

Raise both legs up in the air vertically and slowly drop them to the side.

When legs coming up, breathe in and when legs come down, breathe out.

Lie back on the floor, open your arms wide apart and push the floor gently.

Raise one leg up in the air vertically, then drop it to

the opposite side and bring it up to switch the legs.

This exercise helps to improve range of motion of body rotation for circular kicks.

Lie back and stretch both arms up and legs down.

Putting both hands and legs up in the air, then split them apart as wide as you can.

With the bouncing momentum, bring back the

legs and arms to the center and put them down.

Kneel and lean forward with the upper body, stretching your arms above your head.

Then bring your chest forward and look up to the sky.

This exercise helps you improve flexibility

for kicking, striking and throwing skills.

Pull is good for stretching the chest and thigh muscles.

And strengthening the back muscles at the same time.

If you have any back injury, do not try this exercise.

This is good for improving back kick, back tumbling, flipping and falling techniques.

Lie in your stomach with both arms outstretched to the side.

Raise your leg and twist your body to touch your foot to the other hand.

Alternate side.

This is also dangerous to you if you have any back problem.

You make sure to exhale when you twist your body.

This is good for improving spinning while whipping techniques.

Kneel then lie back with your legs folded under you.

You should stop if you have knee pain.

This exercise helps you improve kicking, initiation speed and flexibility.

Be seated on the floor and spread your legs to the side.

Bend at the waist and stretch forward, then to the other side.

Put it out when you bend forward, put it in when your body comes up.

This is good to improve kicking height.

This exercise integrates full split lateral and side trunk muscle stretch.

Whenever you switch to the other direction,

cross-extended the both arms to the opposite direction.

In order to increase more pressure to the hamstring,

you may do the stretching exercise with a partner.

Or grab fixed material.

Grab your toes firmly and increase intensity to stretch the target muscles.

Turn your body forward so that your side muscles form arch.

Extend the one leg in front of you and the one leg behind your body.

Keep your knee straight, then bend your upper body gently toward the front leg.

Exhale when you bend, inhale when you erect your body.

This exercise helps you improve kicking height and range of motion.

Be seated on the floor and spread your legs to the sides.

Bend at the waist and stretch forward, then split

your arms and touch your chest to the floor.

By regulating your breathing and relaxing your

mind, you can maximize the stretching angle.

When you become comfortable with the exercise, vary it

by slightly bouncing while moving forward and backward.

Remember, always listen to your body when you begin to have pain, stop and modify

the exercise in the way you can truly enjoy.

Reflexes is an involuntary response to stimulus.

Reflexes comes from the nervous center.

When the nerve imports from the receptor is transmitted inward to the nervous

center, the nervous center in turn transmitted outward to an effector.

Reaction to release to improve your responsive

action to the given stimuli with the right choice.

You are considering factors should be the distance, angle, speed and power.

You can create variations endlessly.

Coordination is the ability to integrate physical and

physiological process into an efficient pattern of a movement.

Coordination comes from the integration of physical skills such as balance,

speed and timing.

The integration can be developed from thinking about each segment of a movement

separately to functioning as you unify the body.

Through repetition, almost any movement can undergo this transformation.

Because by repeating a skill, you signal the brain to

create a programmed response to the demand for that skill.

To improve coordination, it is the utmost important

you understand the basic pattern of the movement.

Then with that simple pattern, practice with both your left and right

part of your body until you feel comfortable.

As you progress, practice how not to think of the movement and perform fast.

Confidence will help you build the coordination.

The test for the ultimate coordination is the ability

to strike the target in any angle while moving.

To accomplish that ability, footwork drill is a must for any martial artist.

With simple footwork skills, move into the direction you choose.

As you progress, combine it with kicking or striking or throwing techniques.

Thank you for watching!