Kihon (Warm-ups, Stretching)

• Loosen joints (ankles, knees, hips, shoulders, etc.)
• Heat (jump rope, jumping jacks)
• Stretch muscles
• Strength (push-ups, squats)

Defense

• Footwork
• Blocking
• Head Movement
• Counters

Offense

• Fighting Stance
• Balance
• Bag Work
• Combinations

Kumite (Sparring)

• Application of bag work, combinations, blocking, etc.
• Light, medium, and hard contact
• Timing and Focus

Kata (Forms)

• Develop Balance
• Improve Memory

Ground Work (Wrestling/Jiu Jitsu)

• Movement (falling, rolling, sprawling, etc.)
• Defense (guard)
• Offense (submissions)