Complexity Rating ★

Cardiovascular Rating ★

Purpose

Combine circular footwork with a dynamic linear arm motion.

Description

Training Partner Starting Position.  A good training partner will start flat on their back with their legs bent and their feet on the practicing student’s belt. The hands should be in the Home Alone position to prevent being stepped on while the practicing student pivots.

Practicing Student. The practicing student will stand directly in front of the assisting student close enough that the assisting student can place their feet on the practicing student’s belt while maintaining a bend in the legs. The practicing student will then take a Cuff Grip on the bottom pant leg of the assisting student.

To initiate the drill, the practicing student will take a deep step with their foot, placing the ball of the foot close to the hip of the assisting student.  The practicing student will then push off their other foot and pivot their entire body around until the knee of the foot near the hip can be placed on the stomach/hip of the assisting student.  

The pivot is combined with a punching motion of the arm to separate the assisting student’s leg from the practicing student’s body.  The arm should be punched “down and away” creating a strong frame and making a leg pummel extremely difficult.

Once in the Reverse Knee on Belly position with the stiff arm, the practicing student will retract the arm and reset the feet before doing it again on the same side.  For the most dynamic practice at least 5 repetitions should be done on the same side to eliminate the grip switch and get maximum practice.  After completing the 5 reps, the practicing student should then switch sides and do 5 on the other side. 

Common Mistakes 

• Make sure the practicing student resets their feet to the starting position with every repetition.  It is very common for the practicing student to get to the reverse Knee on Belly position and then just pump the arm 5 times.  The footwork is the majority of the drill.

• Make sure the practicing student is stepping close to the hip with the initial step.  This will resemble a half lunge step and will require the lowering of the body to do correctly.

• The grip made on the cuff of the pants is a same-side grip.  Make sure the practicing student is grabbing with the correct hand otherwise it will be difficult to rotate the body or maintain the grip.  

Testing Threshold 

Time 30 seconds

Requirement 30 Repetitions Each Side