NPCC Self-Defence Workshop Tue 28th Nov - Wed 29th Nov

Conducted Self-Defence Awareness Workshop for NPCC Cadets


Misconceptions about "Martial" Arts vs Self-defence

Learning martial techniques vs combat tactics

Stance and footwork

3 Distances of working

Escape from holds

Movement in crowds

Dealing with impact and pain

SOFT Work Session on Mon 27th Nov

Warm-ups
Push-ups x20
Squats x20

Footwork
Partner Footwork Mirroring
Partner Foorwork Mirroring with punching feeding
Footwork Mirroring with Coins on finger tips

Sensitivity
Partner Pushing
Push-hands
Push-hands with Blade
Working with Digging stick

SOFT Work Session on Mon 20th Nov

Warm-ups
Push-ups x20
Squats x20
Leg Raises x20
Rolls

Maintaining Form
Partner leading to take-down (Compliant and resistant)
2-pt levering to take-down
Controlling head/neck
Escaping from holds (Neck Grabs)

Fist Placement
Fist placement drill (staionery target, moving target)
Pushing drill (standing, against wall)
Pushing => Punching

Slow Sparring
1 v 1
2 v 1

VS Wushu Training on Thu 15th Nov

Basics
Stance Work x 4
Basic Kicks x 4
Basic Jumps x 4

Sanshou
Sprints
Zig-Zag
Sprints with Strikes

*Practice Nanquan Butterfly Palm, Pao Quan and Gua-Gai

Routine
Sec 1s practice Dagger (Teach new boys Xiang Ting and Xiang Tian the Dagger Routine)
Sec 2s coach Sec 1s and do individual routines (Praying Mantis and/or Pole)
(Hongyun, learn Nan Gun from Xiang Tian)

VS Wushu Training Thu 9th Nov

Lion Dance Training by the Beach


(Salute to 7-Steps for Beginners)

(Hongyun learn until Climbing Mountain & Walking Street Lion)

SOFT Work Session on Mon 6th Nov

Warm-ups
Push-ups x20
Squats x20
Leg Raises x20

Movement
Natural Movement at 3 speeds (Walk, Jog & Run)
Natural Movement at 3 speeds using Waltz Step
Natural Movement at 3 speeds using Waltz Step with Uke giving strikes
Partner Pushing and Response (Dead-Weight)

Strikes
Exploring the Trinity Strike
Uke delivers strike, control receives.
3 Upper Tools used: fist, elbow & shoulder
-3 strikes flowing into each other from same tool, same hand
-3 strikes flowing into each other from same tool but using either hand
-3 strikes flowing into each other using different tools from either hand

Receiving Strikes
Using 3 Upper Tools to receive strikes: fist, elbow & shoulder
Uke delivers strike, control receives
-recieve strikes only with fist/wrist/hand
-receive strikes only with elbow
-receive strikes only with shoulder

Warm-down
Pushing Drill

VS Wushu Training Thu 2nd Nov

Basics
Stance Work x 4
Basic Kicks x 4
Basic Jumps x 4

*Practice Nanquan Butterfly Palm, Pao Quan and Gua-Gai

Routine
Sec 1s practice Dagger (Teach new boys Xiang Ting and Xiang Tian the Dagger Routine)
Sec 2s coach Sec 1s and do individual routines (Praying Mantis and/or Pole)
(Hongyun, learn Nan Gun from Xiang Tian)

WATER BREAK

Lion Dance
To complete 3 Bows => 7 Steps (Ta Pu) => Small Scissors
All to take turns with the actual head at least 4 times, the others will act as Lion Tail
* If no O levels can use the drum, otherwise just use commands
Also, if Eco pond area cannot use, use the driveway behind PE Office

(When everybody can do smoothly twice, then you all can call it a day)

Drills
Practice Wing-chun 2-Man Drill
Practice Wing-chun Punch Evasion Drill