KICKBOXING SYLLABUS
KICKBOXING SYLLABUS
KICKBOXING – YELLOW BELT
Section A) Fitness
Skipping Rope: 2 Minutes
Press-ups: 25
Sit-Ups: 25
Squat Thrusts: 25
Section B) Kicks with both legs
Front Kick: 5
Step Round Kick: 5
Step Side Kick: 5
Axe Kick: 5
Section C) Punches Hand Techniques
Jab: 5
Cross: 5
Jab, Cross: 5
Hook: 5
Jab, Cross, Jab: 5
Followed by in stance:- All kicks - 4 Forward, back leg turn, 4 back
Section D) Punch Bag
1 minute on the punch bag performing as many techniques as possible.
KICKBOXING – ORANGE BELT
Section A) Fitness
Skipping Rope: 2 minutes
Press-ups: 30
Sit-Ups: 30
Squat Thrusts: 30
Section B) Kicks with both legs
Front Kick: 5
Step Round Kick: 5
Step Side Kick: 5
Axe Kick: 5
Heel Kick: 5
Section C) Punches Hand Techniques
Jab: 5
Cross: 5
Jab, Cross: 5
Hook: 5
Jab, Cross, Jab: 5
Followed by in stance:- All kicks – 4 Forward, back leg turn, 4 back
Section D) Punch Bag
2 minute on the punch bag performing as many techniques as possible.
KICKBOXING – GREEN BELT
Section A) Fitness
Skipping Rope: 2 1/2 minutes
Press-ups: 30
Sit-Ups: 30
Squat Thrusts: 30
Section B) Kicks with both legs
Front Kick: 5
Step Round Kick: 5
Step Side Kick: 5
Axe Kick: 5
Heel Kick: 5
Turn Heel Kick: 5
Section C) Punches Hand Techniques
Jab: 5
Cross: 5
Jab, Cross: 5
Hook: 5
Jab, Cross, Jab: 5
Jab, Uppercut (same hand) 5
Followed by in stance:- All kicks - 4 Forward, back leg turn, 4 back
Section D) Punch Bag
2 x 1 minute on the punch bag performing as many techniques as possible.
Section E) Sparring
1 1/2 minutes with opponent
KICKBOXING – BLUE BELT
Section A: Fitness
Skipping: 3 minutes
Press-ups: 35
Sit-ups: 35
Squat Thrusts: 35
Section B: Kicks with both Legs
Front Kick: 5
Step Round Kick: 5
Step Side Kick: 5
Axe Kick: 5
Heel Kick: 5
Turning Heel Kick: 5
Double Round Kick: 5
Turning side Kick 5
Section C: Punches/Hand Techniques
Jab
Cross
Cross, Hook
Jab, Cross, Jab
Jab, Uppercut (same hand)
Double Jab, Cross
Jab, Cross, Hook
Retreating Jab
Followed in stance – all kicks – 4 forward bag leg turn 4 back
Section D: Punch Bag
3 minutes on the punch bag, performing as many techniques as possible
(2 x 1 ½ minute rounds)
Section E: Sparring
2 Minutes with opponent (2 x 1 minutes bouts)
KICKBOXING – PURPLE BELT
Section A: Fitness
Skipping: 3 minutes
Press-ups: 35
Sit-ups: 35
Squat Thrusts: 35
Section B: Kicks with both Legs
Front Kick: 5 5 Heel kick, Round kick (step up)
Step Round Kick: 5 5 Double side kick ( step up)
Step Side Kick: 5
Axe Kick: 5
Heel Kick: 5
Turning Heel Kick: 5
Double Round Kick: 5
Turning side Kick 5
Section C: Punches/Hand Techniques
Jab
Cross
Cross, Hook
Jab, Cross, Jab
Jab, Uppercut (same hand)
Double Jab, Cross
Jab, Cross, Hook
Retreating Jab
Jab, Slip, Uppercut
Followed in stance – all kicks – 4 forward bag leg turn 4 back
Section D: Punch Bag
3 minutes on the punch bag, performing as many techniques as possible
(2 x 1 ½ minute rounds)
Section E: Sparring
2 ½ Minutes with opponent (2 x 1.15 minutes bouts)
30 seconds shadow sparring
KICKBOXING – BLACK BELT/1 RED STRIPE
Section A: Fitness
Skipping: 3 ½ minutes
Press-ups: 40
Sit-ups: 40
Squat Thrusts: 40
Section B: Kicks with both Legs
Front Kick: 5 5 Heel kick, Round kick (step up)
Step Round Kick: 5 5 Double side kick ( step up)
Step Side Kick: 5 5 Jump front kick
Axe Kick: 5 5 jumping side kick
Heel Kick: 5 5 jumping round kick
Turning Heel Kick: 5
Double Round Kick: 5
Turning side Kick 5
Section C: Punches/Hand Techniques
Jab slip, hook ,cross
Cross retreating jab, uppercut
Cross, Hook retreating jab uppercut, hook
Jab, Cross, Jab
Jab, Uppercut (same hand)
Double Jab, Cross
Jab, Cross, Hook
Retreating Jab
Jab, Slip, Uppercut
Section D: Punch Bag
3 minutes on the punch bag, performing as many techniques as possible
(2 x 1 ½ minute rounds)
Section E: Sparring
3 Minutes with opponent
1 ½ Minutes shadow sparring
KICKBOXING – BLACK BELT/2 RED STRIPE
Section A: Fitness
Skipping: 4 minutes
Press-ups: 40
Sit-ups: 40
Squat Thrusts: 40
Section B: Kicks with both Legs
Front Kick: 5 5 Heel kick, Round kick (step up)
Step Round Kick: 5 5 Double side kick ( step up)
Step Side Kick: 5 5 Jump front kick
Axe Kick: 5 5 jumping side kick
Heel Kick: 5 5 jumping round kick
Turning Heel Kick: 5 5 jumping turning side kick
Double Round Kick: 5
Turning side Kick 5
Section C: Punches/Hand Techniques
Jab slip, hook ,cross
Cross retreating jab, uppercut
Cross, Hook retreating jab, uppercut, hook
Jab, Cross, Jab retreating jab, uppercut, hook and cross
Jab, Uppercut (same hand)
Double Jab, Cross
Jab, Cross, Hook
Retreating Jab
Jab, Slip, Uppercut
Section D: Punch Bag
4 minutes on the punch bag, performing as many techniques as possible
(2 x 2 minute rounds)
Section E: Sparring
4 Minutes with opponent (2 x 2 minutes bouts)
2 Minutes shadow sparring
KICKBOXING – BLACK BELT
Section A: Fitness
Skipping: 4 ½ minutes
Press-ups: 45
Sit-ups: 45
Squat Thrusts: 45
Section B: Kicks with both Legs
Front Kick: 5
Step Round Kick: 5
Step Side Kick: 5
Axe Kick: 5
Heel Kick: 5
Turning Heel Kick: 5
Double Round Kick: 5
Turning side Kick 5
5 Heel kick, Round kick
5 Double side kick
5 Jump front kick
3 jumping side kick
3 jumping round kick
3 jumping turning side kick
3 outer crescent kicks
3 inner cresent kicks
Section C: Punches/Hand Techniques
Jab
Cross
Cross, Hook
Jab, Cross, Jab
Jab, Uppercut (same hand)
Double Jab, Cross
Jab, Cross, Hook
Retreating Jab
Jab, Slip, Uppercut
slip, hook ,cross
retreating jab, uppercut
retreating jab, uppercut, hook
retreating jab, uppercut, hook and cross
jab,cross,hook, backfist, cross
Section D: Punch Bag/Sparring
4 minutes on the punch bag, performing as many techniques as possible
Section E: Sparring
(2 x 2 minute rounds)
5 Minutes with opponent 2 show fights
3 Minutes shadow sparring
SHOTOKAN KARATE
SHOTOKAN KARATE
Orange Belt 9th Kyu
Kihon
Age Uke
Soto Uke
Uchi Uke
Gedan Barai
Mae Geri Chudan
Yoko Geri Kekomi
Gohon Kumite – 5 step sparring
Jodan Age Uke
Chudan Soto Uke
Kata
Kihon Kata (Taikyoku Shodan)
Red Belt 8th Kyu
Kihon
Age Uke
Soto Uke
Uchi Uke
Gedan Barai
Mae Geri Chudan
Yoko Geri Kekomi
Mawashi geri jodan and chudan
Jodan Age Uke
Chudan Soto Uke
Gohon Kumite – 5 step sparring
Jodan Age Uke
Chudan Soto Uke
Kata
Heian Shodan (Peaceful mind level 1)
Yellow Belt 7th Kyu
Kihon
Age Uke gyaku zuki
Soto Uke gyaku zuki
Uchi Uke gyaku zuki
Gedan Barai gyaku zuki
Shuto uke
Mae Geri Chudan
Yoko Geri Kekomi
Mawashi geri jodan and chudan
Sanbon Kumite – 3 step sparring
Jodan Age Uke
Chudan Soto Uke
3 steps forward and 5 steps back
Kata
Heian Nidan (Peaceful mind level 2)
Instructor to select a previous Kata
Green Belt 6th Kyu
Kihon
Age Uke gyaku zuki
Soto Uke gyaku zuki
Uchi Uke gyaku zuki
Gedan Barai gyaku zuki
Shuto uke Nukite Shuto uke Nukite Ushiro
Taisho Palm strike
Mae Geri Chudan
Yoko Geri Kekomi
Mawashi geri jodan and chudan
Ushiro geri
Sanbon Kumite – 3 step sparring
Jodan Age Uke
Chudan Soto Uke
3 steps forward and 5 steps back
Kata
Heian Sandan (Peaceful mind level 3)
Instructor to select a previous Kata
Purple Belt 5th Kyu
Kihon
Oi zuki jodan
Nihon zuki
Sanbon zuki
Age Uke , gyaku zuki, gedan barai
Soto Uke gyaku zuki gedan barai
Uchi Uke, gyaku zuki, gedan barai
Gedan Barai gyaku zuki, gedan barai
Shuto uke, Kizami Mae Geri Nukite Shuto uke, Kizami mae geri Nukite ushiro
Taisho Palm strike
Haito strike
Mawashi empi
Uraken
Mae Geri Chudan
Yoko Geri Kekomi
Mawashi geri jodan chudan
Ushiro geri
Yoko geri keage
Kin geri
Sanbon Kumite – 3 step sparring
Jodan Age Uke
Chudan Soto Uke
Kata
Heian Yondan (peaceful mind level 4)
Instructor to choose a previous Kata
Purple / White Stripe Belt 4th Kyu
Kihon
Oi zuki jodan and chudan
nidan zuki
Sanbon Zuki
Age Uke ,Uraken, gyaku zuki, gedan barai
Soto Uke, Yoko empi, gyaku zuki , gedan barai
Uchi Uke, kizami zuki, gyaku zuki gedan barai
Gedan Barai ,gyaku zuki ,gedan barai
Shuto uke, Kizami Mae Geri Nukite Shuto uke, Kizami Mae Geri, Nukite Ushiro
Taisho Palm strike
Haito strike
Mawashi empi
Uraken
Juji uke gedan
Mae Geri Chudan
Yoko Geri Kekomi
Mawashi geri jodan chudan
Ushiro geri
Yoko geri keage
Kin geri
Nidan geri
Sanbon Kumite – 3 step sparring
Jodan Age Uke
Chudan Soto Uke
Kata
Heian Godan (peaceful mind level 5)
Instructor to choose a previous Kata
Brown Belt Belt 3rd Kyu
Kihon
Oi zuki jodan and chudan
nidan zuki
Sanbon Zuki
Age Uke ,Uraken, gyaku zuki, gedan barai
Soto Uke, Yoko empi, uraken gyaku zuki , gedan barai
Uchi Uke, kizami zuki, uraken gyaku zuki gedan barai
Gedan Barai ,uraken gyaku zuki ,gedan barai
Shuto uke, Kizami Mae Geri Nukite Shuto uke, Kizami Mae Geri, Nukite Ushiro
Taisho Palm strike
Haito strike
Mawashi empi
Uraken
Juji uke gedan
Age empi
Mae Geri Chudan
Yoko Geri Kekomi
Mawashi geri jodan chudan
Ushiro geri
Yoko geri keage
Kin geri
Nidan geri
Mikazuki geri
Kihon ippon kumite
Jodan Age Uke
Chudan Soto Uke
Kata
Tekki Shodan (Iron Horse)
Instructor to choose a previous Kata
Brown White Belt Belt 2nd Kyu
Kihon
Oi zuki jodan and chudan
Nidan zuki
Sanbon Zuki
Age Uke ,Uraken, gyaku zuki, gedan barai
Soto Uke, Yoko empi, uraken gyaku zuki , gedan barai
Uchi Uke, kizami zuki, uraken gyaku zuki gedan barai
Gedan Barai ,uraken gyaku zuki ,gedan barai
Shuto uke, Kizami Mae Geri Nukite Shuto uke, Kizami Mae Geri, Nukite Ushiro
Taisho Palm strike
Haito strike
Mawashi empi
Uraken
Juji uke gedan
Age empi
Juji uke Jodan
Mae Geri Chudan
Yoko Geri Kekomi
Mawashi geri jodan chudan
Ushiro geri
Yoko geri keage
Kin geri
Nidan geri
Mikazuki geri
Tobi geri
Kihon ippon kumite
Jodan Age Uke
Chudan Soto Uke
Mae geri
Kata
Bassai dai (Iron Horse)
Instructor to choose a previous Kata
Brown 2 White Stripes Belt 1st Kyu
Kihon
Oi zuki jodan and chudan
Nidan zuki
Sanbon Zuki
Age Uke ,Uraken, gyaku zuki, gedan barai
Soto Uke, Yoko empi, uraken gyaku zuki , gedan barai
Uchi Uke, kizami zuki, uraken gyaku zuki gedan barai
Gedan Barai ,uraken gyaku zuki ,gedan barai
Shuto uke, Kizami Mae Geri Nukite Shuto uke, Kizami Mae Geri, Nukite Ushiro
Taisho Palm strike
Haito strike
Mawashi empi
Uraken
Juji uke gedan
Age empi
Juji uke Jodan
Tettsui
Mae Geri Chudan
Yoko Geri Kekomi
Mawashi geri jodan chudan
Ushiro geri
Yoko geri keage
Kin geri
Nidan geri
Mikazuki geri
Tobi geri
Ashi barai
Kihon ippon kumite
Jodan Age Uke
Chudan Soto Uke
Mae geri
Yoko geri
Tettsui attack
Kata
Kanku Dai (To look at the sky)
Instructor to choose a previous Kata
Black belt - 1st Dan Grading
Kihon - Command
All techniques from freestyle kamae
Kizami zuki/ step forward Mae Geri/Sanbon zuki
Age uke, yoko geri, uraken gyaku zuki, gedan barai
Soto uke, mawashi geri,, uraken nihon zuki
Uchi uke, mae geri/mawashi geri (same leg) sanbon zuki
Gedan barai, ushiro geri, uraken, nihon zuki
Shuto uke kizami Mae geri Nukite Shuto uke, kizami mae geri nukite (ushiro)
Gohon Geri - Mae Geri/Yoko Geri Kekomi/Mawashi Geri/Ushiro Geri/ Tobi Geri
Keage/Kekomi /Stepping over from Kiba Dachi (x3 Turn x3 )
Face the front /Mae Geri/Kekomi/Ushiro Geri, with the same leg x3
Gohon kumite 5 step sparring
Jodan Age Uke
Chudan Soto Uke
Kihon Ippon Kumite
Jodan Attack
Chudan Attack
Mae Geri
Kekomi
Tettsui
Examiner to choose 2 attacks
Kata
Kihon – Taikyoku Shodan (First Cause)
Heian Shodan – Peaceful mind 1st level
Heian Nidan – Peaceful mind 2nd level
Heian Sandan – Peaceful mind 3rd level
Heian Yondan – Peaceful mind 4th level
Heian Godan – Peaceful mind 5th level
Tekki Shodan 1st level (Iron Horse)
Kanku Dai – To Look At The Sky
Jion – Ancient Chinese Temple
Bassai Dai – To Penatrate a Fortress
Student to do Bassai dai as grading kata
Examiner to choose 2 katas from the list
Kata bunkai – Applications from a chosen kata
Kumite
3 minutes sparring
Black belt - 2nd Dan Grading
Kihon - Command
All techniques from freestyle kamae
Kizami zuki/ step forward Mae Geri/Sanbon zuki
Age uke, yoko geri, uraken gyaku zuki, gedan barai
Soto uke, mawashi geri,, uraken nihon zuki
Uchi uke, mae geri/mawashi geri (same leg) sanbon zuki
Gedan barai, ushiro geri, uraken, nihon zuki
Shuto uke kizami Mae geri Nukite, Shuto uke kizami mae geri (ushiro)
Gohon Geri - Mae Geri/Yoko Geri Kekomi/Mawashi Geri/Ushiro Geri/ Tobi Geri
Keage/Kekomi /Stepping over from Kiba Dachi (x3 Turn x3 )
Face the front /Mae Geri/Kekomi/Ushiro Geri with the same leg x3
Kata
Student to choose 1 kata from the list
Instructor to choose 1 kata from the list
Kihon – Taikyoku Shodan (First Cause)
Heian Shodan – Peaceful mind 1st level
Heian Nidan – Peaceful mind 2nd level
Heian Sandan – Peaceful mind 3rd level
Heian Yondan – Peaceful mind 4th level
Heian Godan – Peaceful mind 5th level
Tekki Shodan 1st level (Iron Horse)
Bassai Dai – To Penatrate a Fortress
Kanku Dai – To Look At The Sky
Jion – Ancient Chinese Temple
Student to do 5 2nd Dan kata
Enpi
Jitte
Hangetsu
Bassai sho
Kanku sho
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Kata bunkai – Applications from a chosen kata
Martial Arts leisure ​​
Martial Arts leisure ​​