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Jeet Kune Do Daily Workout

By Professor Gary Dill
Founder / Chief Instructor, SDS Jeet Kune Do – The Renegades
(revised February 2010)

Stretch out

Footwork

Do the forward shuffle, rear shuffle, left shuffle, right shuffle, and forward lunge for about a minute.

Punching / Striking

5 right lead hand jabs to face from right stance (stationary)

5 left lead hand jabs to face from left stance (stationary)

5 right rear hand punches from left stance (stationary)

5 left rear hand punches from right stance (stationary)

5 right lead hand jabs with forward shuffle (right lead)

5 left lead hand jabs with forward shuffle (left lead)

5 right lead backhands from right stance (stationary)

5 left hand lead backhands from left stance (stationary)

5 right backhands with forward shuffle

5 left backhands with forward shuffle

5 right backhands to groin area (left hand guards face) with forward shuffle

3 right backhands to face, right shuto (edge of hand) to neck

3 right hook punches to face

3 left hook punches to face

3 right uppercuts to chin

3 left uppercuts to chin

3 right open hand palm hooks to jaw

3 left open hand palm hooks to jaw

5 double punches (right backhand, left jab….from right lead JKD stance)

Triple punch series:

5 right backhand, left straight punch, right cross

5 right backhand, left straight punch, right hook punch

5 right backhand, left punch, right punch to groin are

3 right hook to face, left straight jab to face

3 right hook, left hook, right uppercut combination

3 right backhand, right open palm hook to face

3 right backhand, right open palm hook to face, left straight punch to face

3 same as above, 4th strike is right straight punch to groin

3 same as above, 4th strike is right open palm uppercut to chin

Elbow combinations (2 each)

  • right backhand, right horizontal elbow to head,
  • right backhand to face, right linear elbow thrust
  • right horizontal elbow, right elbow thrust

Kicking

20 front snap kicks

From natural training stance facing target, alternate right & left kicks

10 right back kicks

10 left back kicks

From natural training stance with back to target

5 right front kicks from rear leg (left JKD stance)

5 left front kicks from rear leg (right JKD stance)

5 right lead skip / shuffle front kicks from right JKD stance

5 left lead skip / shuffle front kicks from left JKD stance

5 right oblique kicks (from back leg in left JKD stance)

5 left obliques kicks (from right JKD stance)

5 right shuffle hook kicks to groin area from right JKD stance

5 right shuffle side stomp kicks to shin – right JKD stance

3 right leg burning foot side kick to the front – right stance

3 left leg burning foot side kick to your left side – right stance

3 right leg shuffle side kick to your right side – right stance

3 right leg back kick to the rear – right stance

3 left leg back kick to the rear (with right rear shuffle)

KNEE STRIKES (3 of each) ( from basic training stance, step & knee)

  • left hook knee strikes to outside of right leg
  • right hook knee strikes to inside thigh of right leg
  • straight left knee strikes to groin
  • straight right knee strikes to groin
  • left hook knee strikes to inside of left leg
  • right hook knee strikes to outside of left leg

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