AMERICAN KANG DUK WON KARATE

Bo Training Exercises


Presented by:
Master Frank A. Palumbo, Jr
Master Instructor and Director
Karate Camp - July, 2000
American Kang Duk Won Association


BASIC BO TRAINING EXERCISES: SET OF TEN REPETITIONS

INTRODUCTION: THE FOLLOWING STRETCHING EXERCISES AND BLOCKING/STRIKING APPLICATIONS ARE TO BE DONE IN SETS OF TEN. MOTION STUDY MOVEMENTS AND PROPER BREATHING TECHNIQUES ARE ESSENTIAL TO GAIN THE MOST FROM THE PHYSICAL AND MENTAL PRACTICE OF THE SET OF TEN REPETITIONS. WHEN THE ROUTINE IS COMPLETED, THE PRACTITIONER MAY THEN START FROM THE BEGINNING (INCLUDING CHUNBI AND BREATHING TECHNIQUE) AND EXECUTE THE SET (1-10) UNINTERRUPTED.

WITH FREQUENT PRACTICE, THE SET OF TEN REPETITIONS WILL BECOME MUCH LIKE A MOVING KATA (IMPROVING BALANCE, FLOW, AND FOCUS). THE PRIMARY PURPOSE IN THE PRACTICE OF THE SET OF TEN REPETITIONS, HOWEVER, IS TO PREPARE THE STUDENT FOR MORE ADVANCED KATA TRAINING WHICH FOLLOWS IN BO KUMITE (1-10), SOK WON, AND SHEN-ZHONG-DE.


SET OF TEN REPETITIONS


CHUNBI (FORMAL STANCE)
STANDING BREATHING TECHNIQUE
(MEDITATION - BO IN CHAMBER)
  1. PUSH UPS (HOLD BO AT MIDDLE THIRD - OVERHAND POSITION)

  2. TORSO TWISTS (SHOULDERS/HIPS) DONE SLOWLY!

  3. DEEP BACK STANCE STRETCH (R/L)

  4. DEEP KNEE BENDS (BO EXTENDED HORIZONTALLY AT SHOULDERS LEVEL)

  5. DEEP HORSE STANCE SIDE BLOCKS (R/L)

  6. OVERHEAD STRIKES (R/L) FRONT STANCE

  7. FIGURE EIGHTS BLOCKS (R/L) STANDING STANCE, BACK STANCE

  8. OVERHEAD SWINGS (CW, CCW) STANDING STANCE

  9. DOWNWARD BLOCKS (R/L) BACK STANCE

  10. FRONT THRUST STRIKE (R/L) FRONT STANCE

STANDING BREATHING TECHNIQUES
(MEDITATION - BO IN CHAMBER)

CHUNBI - BOW


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