Dan Shi Martial Arts Club

Weeks One & Two

Pick three times a week, perform two exercises from this list. (Ideally, one of the first two and one of the last two unless you have a specific target in mind.)

Jump Rope

• 3-5 sets of 100 reps, followed by 2 sets of 100 single-legged jumping (1 set each leg).
• Focus on control, not speed, and try to jump mainly with the ankles.

Square Jumps

• 4 sets of 25 reps, alternating direction each rep.
• Create a square with four quadrants on the floor (using tape or natural lines). Keeping your feet shoulder-width apart, jump into each quadrant in turn, alternating direction after each rotation. Each 4 jump rotation counts as a single rep. Again, focus on control, not speed, and try to move your entire body into each square, not just your legs. As when jump-roping, the jumps should be mainly with the ankles.

High Switches

• 4 sets of 20 reps
• Starting in a fighting stance, bend your knees and jump as high as you can, turning in the air so you land with the opposite foot behind you. This exercise should focus on height, not speed.

Jumping Knees

• 4 sets of 20 reps
• Take one step and jump into the air, thrusting first one knee then the other as high as you can. Effectively, this is a jumping front kick with a knee instead of a kick. This exercise focuses more on footwork and height, not speed or technique.