<h>Grappling</h><h level="4">Warmups</h><ol> Neck roll, both sides Rotate arms, both ways Cross arms (swinging), both ways Rotate waist Stretch legs outward, standing Lean to the right leg, left leg (hold for 20 seconds) Forward roll to fall (6) Backward roll to standing (6) 'Cockroach' fall to either side (1 minute) Practice sweeps (cockroach landing). Instructor grabs arm and applies backward pressure. Student stays loose. Instructor sweeps rear leg and pushes down. Student breaks fall. </ol><h level="4">Moves</h><ol> Get in guard (legs around back, locked; right hand around back of neck, pulling head to right shoulder. Pull with arm in, using lats. Put head against opponent's head, to avoid head butt. Left arm is outside opponent's and gripping the upper arm from the outside.) Stay loose and mainatin guard as opponent moves around for 2 minutes Practice escape from guard<ol> Push hands into torso, moving backwards up, keeping elbows and arms in. Lift left leg and stand on it, making sure the foot is out of reach of opponent. Dig elbows into thighs to break the guard, hook the left arm under the leg, keeping the right forearm on the other thigh (to prevent kicks). Move the left leg forward and put the left hand on the opponent's left shoulder, to keep it down. The opponent's right leg should now be over your shoulder. Move forward, kneeling on the left leg and raising up on the right leg. Slip the head around the leg and move into side mount. Maintain full pressure on the chest, staying on the toes. The opponent should really be heeled over near the end, facilitating moving the leg out. The second way starts the same, but when you break the guard, the opponent's right leg should be below you left knee. Roll the knee over the inner thigh and place it in front of the leg. With the right foot, hook over the right leg to prevent the half guard (legs locked around one leg). Swing into side mount. </ol> Scissor sweep - get opponent into guard. If they have their hands on your chest, take the hands, slip to the side (the right), moving the hips out and placing the right shin against the body. The left leg should be hooked around the right leg and flat on the floor. Pull the opponent toward you with the hands (like a jud) and at the same time, sweep the left leg across the mat and the right shin toward the other leg (like a pair of scissors) and throw the opponent over and get into mount. Other sweep (forgot the name already) - opponent in guard. Let them prepare the escape from guard, but when they slip the arm under your leg, hook your right leg under their left one (it should be raised), pull toward yourself, and scissor the legs again with the same principle as before. Figure 4 lock - Get opponent in guard. Grab the left wrist with your left hand, sit up, put your right arm over the opponent's, behind the forearm and lock over your own wrist. Lean (throw) backward, keeping you left leg over the torso. This is a bad shoulder lock, so be careful. Tap him out. Neck lock - Let the opponent try to escape guard, but when he hooks the leg, shift right with the body, so you're on your side (like the scissor moves) drop the leg over the neck (coming straight down) and lock under your left knee (tight, with the other arm trapped in there). Keeping the legs locked, squeeze and using the hands, pull the head toward you (into the stomach). This again is quite dangerous and will hurt. </ol><h>JKD</h><h level="4">Warmups</h><ol> 75 jumping jacks 25 regular pushups 25 wide pushups 35 crunches (legs in air) 35 bicycles 25 leg lifts stretch up (like a seal) jump over a pad, side to side (30 seconds) jump over a pad, front to back (30 seconds) jump rope - 3 minutes </ol><h level="4">Footwork</h><ol> Step forward, back, right, left Push shuffle forward, slide back Slide forward, push shuffle back Push shuffle forward, push shuffle back Push shuffle back, push shuffle forward </ol><h level="4">Drills</h><ol> Standing hook punch (15 high, 15 low) Push shuffle hook punch (15) Side hook punch (coming from a rear-straight position) (15 high, 15 low) Feeds - straight lead, low hook; hook, backfist; low straight, high hook; low hook, high hook Feeds - feeder does straight lead, cross; Catch the straight lead, rear straight on the cross, then low hook high hook Feeds - feeder does lead hook; bob and weave under, getting in the hook (brush the stomach), then backfist to cross or rear straight Straight lead to hook kick (15) Straight lead to rear-leg roundhouse (15) </ol>