Table of Contents
Part 1 Overview 5
Introduction 6
Anatomy and Martial Arts 7
How to Use This Book 13
Part 2 Techniques 15
Hand Strikes & Blocks 16
Front Punch 18
Reverse Punch 20
Palm Heel 22
Lead-Hand Back Knuckle 24
Knifehand Chop 26
Front Elbow 28
Downward Block 30
Upper Block 32
In-to-Out Block 34
Out-to-In Block 36
Palm Heel Brick Break 38
Handstand Brick Break 40
Kicks 42
Knee Lift Kick 44
Low Scoop Kick 46
Front Snap Kick 48
Front Thrust Kick 50
Roundhouse Kick 52
Axe Kick 54
In-to-Out Crescent 56
Out-to-In Crescent 58
Side Kick 60
Back Kick 62
Jumping Roundhouse Kick 64
Spinning Heel Kick 66
Low Spinning Heel Kick 68
Throws 70
Stomach Throw 72
Major Outer Reap 74
Minor Outer Reap 76
Forward Body Drop 78
Shoulder Throw 80
Snapover 82
Sweeping Hip Throw 84
Rice Bale Throw 86
Front Fireman's Throw 88
Groundwork 90
Guard 92
Scarf Hold 94
Side Mount 96
Bridge & Shrimp 98
Single-Leg Takedown 100
Double-Leg Takedown 102
Rolls & Falls 104
Forward Roll 106
Backward Roll 108
Back Fall 110
Side Fall 112
Face Fall 114
Air Fall 116
Weapons 118
Shinai Strike 120
Cane Thrust 122
Tonfa Thrust 124
Short Stick Strike 126
Appendix 1 Instructions for Martial Arts-Specific Exercises 128
Appendix 2 Muscles (Alphabetized) & Their Movements 130
Appendix 3 Muscle Actions by Joint 131
Glossary 132
Index 133
About the Authors 135
Muscle Groups by Function 136