During Class Procedures
Note: At any time during a class session, the instructor may stop the training and have students perform push-ups, sit-ups, and other muscle building exercises. This is done at numerous times during a training session to build strength and stamina.
- Warm-Up. Warm-up starts with jumping-jacks, running laps, or other general physical exercises to cause a light sweat. Once warmed up, students perform various light exercises that stretch all major muscles groups. These exercises and stretches are not for increasing flexibility; they are just to get all the muscles warmed and pre-stretched to help prevent injuries once the intensive training begins.
- Bow-In. Bow-in is performed in accordance with school protocol.
- Techniques. Techniques taught in previous training sessions are reviewed to increase proficiency and so the instructor may correct any problems. New techniques, if any, are taught and practiced next.
- Drills. Class may perform drills on hand targets, body shields, heavy bags, etc.
- Patterns. Previously learned patterns are performed to increase proficiency and so the instructor may correct any problems. Then new patterns, if any, are taught and practiced.
- Step Sparring. Step sparring (one, two, or three-step) is performed with a partner, with or without training aids. Various techniques are practiced against an opponent to develop proficiency.
- Free Sparring. During free-sparring, students don protective equipment and spar with other students to test their abilities in actual combat with an opponent.
- Self-Defense. Self-defense techniques may be taught and practiced.
- Breaking. Breaking may be practiced during a class. Students break reusable boards to test their speed, strength, and focus.
- Bow-Out. Bow-out is performed in accordance with school protocol.
- Stretching and Cool-Down. More difficult stretches than the ones performed during the warm-up are performed. Since the muscles are now heated and more flexible, it reduces the possibility of injury. The difficulty of the stretches is gradually reduced as the body cools. Cool-down is the reverse of the warm-up; it allows the body to cool and relax, and allows heart rate to gradually slow down.