67 lines
3.5 KiB
Markdown
67 lines
3.5 KiB
Markdown
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---
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date: 2024-10-20T17:16:45.000Z
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draft: false
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tags:
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- kick
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- clinch
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title: Clinch Work
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summary: Warm-up, clinch and balance drills, defense against middle kicks, escape techniques, follow-up combinations after clinch, and themed sparring.
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author:
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- Anomyme
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---
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#### **1. Warm-up (10-15 minutes)**
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- **Jump rope (5 minutes)**: Activating cardio and legs.
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- **Shadow boxing with kicks (5 minutes)**: Practice basic movements (punches and kicks), including some imaginary clinches to start integrating the session’s theme.
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- **Joint mobility (5 minutes)**: Hip, knee, ankle, and shoulder circles to prepare joints for dynamic movements.
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#### **2. Exercise 1: Clinch and maintain balance (10 minutes)**
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- **Description**:
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- Both partners face each other and simultaneously clinch the other's leg under their arm.
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- Each person must hold their partner's leg for 1 minute while trying to maintain balance.
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- If it's too easy, they can gently push or move around to make the exercise more challenging and force balance adjustments.
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- **Objective**: Improve the ability to clinch and maintain balance, even in unstable situations.
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#### **3. Exercise 2: Catch the leg after a middle kick (15 minutes)**
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- **Description**:
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- Each person throws 3 middle kicks on both sides (left/right) alternately.
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- The other person must try to catch the leg by slightly stepping to the side to absorb the kick and make the clinch easier.
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- **Key points to focus on**:
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- Step to the side to better absorb the impact.
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- Clinch the leg under the arm and stabilize immediately.
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- Work on the timing between the kick and the clinch.
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#### **4. Exercise 3: Escape from a clinch (15-20 minutes)**
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- **Technique 1: Quick release (10 minutes)**:
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- One person clinches their partner's leg.
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- The other must quickly escape by turning the ankle and giving a quick push backward.
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- If the partner has already blocked the leg and lifted their arm, it's too late for this technique, and another method must be used.
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- **Technique 2: Release with downward pressure (10 minutes)**:
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- The person being clinched must move closer to their partner, place their hands on their partner's shoulders, and push downward with a quick motion to force the release.
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#### **5. Exercise 4: Follow-ups after a clinch (15 minutes)**
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- **Description**:
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- One person clinches their partner's leg after a middle kick.
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- The attacker must choose one of the following follow-up actions:
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1. **Body hook**: Clinch the leg and punch the body with a hook.
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2. **Head punch**: After the clinch, throw a direct punch to the face.
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3. **Sweep**: With the free leg, sweep the supporting leg of the opponent to unbalance them.
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4. **Inside leg hook**: Hit the inside of the clinched leg to weaken the opponent's posture.
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- **Objective**: Learn to follow up effectively after a clinch to maximize counter-attack opportunities.
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#### **6. Themed sparring (15-20 minutes)**
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- **Description**:
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- **Round 1: Clinch work only**: One partner throws kicks, the other tries to clinch and counter.
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- **Round 2: Free sparring with clinches**: Both partners use their full arsenal (punches and kicks) but focus on clinches and counter-attacks after clinches.
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- **Objective**: Integrate clinch and counter techniques in a sparring environment.
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#### **7. Cool down and stretching (10 minutes)**
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- **Dynamic stretches** for legs (hamstrings, quadriceps, calves) and upper body (shoulders, pectorals).
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- **Breathing** exercises to promote recovery after exertion.
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---
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