Dan Shi Martial Arts Club

Weeks Three & Four

Block Jumps

• 3 sets of 15 reps
• Find an object within your reach on an average, less than maximal jump. It's best for the object to be on top of something. Jump and reach with maximal effort reaching with strong hands, fingers spread and without touching anything in the process. Work on getting as close to the objects as possible with your hands and moving your hands around the object while in mid-air. This will improve your balance while still jumping with maximal intensity.

No-Arm Jumps

• 3 sets of 20 reps
• High Difficulty Level
• Possible Nausea
• Great assistance to jumping with Tae Kwon Do kicks
• Jump with your hand clasped above your head striving to touch your knees to your chest on each jump. As your feet hit the ground, rebound back into the air (bounce, with no pause on the ground).

Approach Jumps

• 3 sets of 15 reps
• Focus on mechanics....
• Do normal approaches with maximal jumps. Reach for an object slightly out of reach. Concentrate on your arm movements as well as the speed of your approach (the faster the better). The closer (time-wise, not distance-wise) that your last two steps hit the ground, the higher you'll jump.

Side Jumps

• 3 sets of 30 reps
• Great assistance for Tae Kwon Do movement during sparring
• Place an object no taller than 2 feet and no lower than 8 inches; no wider than 12 inches. It helps if the object is collapseable in case of a bad landing.
• Rebound back and forth over the object.