BODYCOMBAT 41ASSESSMENT OVERVIEW - Les Mills

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FRONT KICK (SNAP & PUSH)Combat Stance with Martial Arts Guard (P)Lift knee, pushing hips forward - shoulders lean away. (KARATESNAP KICK)Snap the front knee to target without locking knee, striking withthe ball of the foot. (KARATE SNAP KICK)Lift strike knee towards chest, pushing hips forward - shoulderslean away. (MUAY THAI PUSH KICK)Drive the kick forward, initiating the push from the hips (MUAYTHAI PUSH KICK)Circle your hips into the kick (MUAY THAI PUSH KICK)Kick height – opponent’s shin, knee, hip or stomachRetract heel back towards buttFITNESS: Great TECHNIQUE throughout trackCOMMENTS:ROUNDHOUSE KICKCombat Stance (P)Set heel towards target (minimum ¾ heel rotation)Extend lead hand forward – other fist to waistLift the knee – heel close to buttLean torso awayExtend knee and kick the target with the front of the footKick height – opponent’s thigh, ribs or stomachRetract knee back in before returning to Combat StanceFEEL: Explosive, powerfulTRACK 4: COMBAT 2 POSITION EXECUTION TIMING FITNESS FEELCROSSJUMP KICKEVASIVE SIDE KICKCROSSCombat Stance with Boxing Guard (P)Punch the lead hand (or back hand) forward in a straight lineRotate the torso to bring the shoulder forwardLift the heel of the front footHit with the knuckles, rotating the wristRetract arm back to Boxing GuardJUMP KICKCombat Stance, hands in Guard from start to finish (P)Lift back knee, keep it bent and take it up and forward, toes facegroundExecute a front kick with the lead leg and add a small jumpKeep the heel of the kick leg close to the buttStrike with the ball of the footKick height – opponent’s shin, knee, hip or stomachTravel slightly forwardBring kick leg back in before landing, return to Combat StanceFITNESS: Maintain Great TECHNIQUE throughout trackCOMMENTS:EVASIVE SIDE KICKFront Stance , Boxing Guard(P)Step away from target and set heelLift knee across body to load the legKeep the heel close to the bodyDrive the side kick out and hit the target – opponent’s knee,groin, or torsoStrike with the edge or heel of the footRetract the kick back in and lift torso before returning toFront Stance or Combat Stance (depends on choreography)FEEL: Explosive, powerful, aggressiveTRACK 5: POWER TRAINING 2 POSITION EXECUTION TIMING FITNESS FEELUPPERCUTSIDE JABUPPERCUTFront Stance with Boxing Guard (P)Drop the torso, taking the lead shoulder down and forwardKeep arm bent and punch up vertically to chin of opponent -–fist faces your chestRelease the heelFITNESS: Maintain Great TECHNIQUE throughout trackCOMMENTS:SIDE JABFront Stance with Boxing Guard (P)Punch the lead hand forward in a straight lineHit with the knuckles, rotating the wristTake small steps forwardFEEL: Explosive, powerful, speed© Les Mills International 2009 4
TRACK 6: COMBAT 3 POSITION EXECUTION TIMING FITNESS FEELSOFT KATAFRONT KNEESIDE KICKBACK KICKSOFT KATAStand tall, feet together, shoulders down and back, straightarms (P)Slow and fluid movementRelaxed and continuous from Start to endInhale and exhale with each moveCreate only a little tension in your musclesFEEL: Soft and intenseFRONT KNEEFront Stance with Boxing Guard (P)Lift your knee up in a straight linePush your hips forward, lean shoulders backKeep your heel close to your buttBoth fists pull down to outside of kneeBring foot back to Front StanceFITNESS: Maintain Great TECHNIQUE throughout trackCOMMENTS:SIDE KICK TO FRONTCombat Stance with Boxing Guard (P)Step away and set heel (minimum ¾ heel rotation)Lift knee across body to load the legKeep the heel close to the bodyLean head and shoulders away from opponentExtend the knee and hit the target – opponent’s knee, groin,or torsoStrike with the edge and heel of the footBACK KICKCombat Stance with Martial Arts Guard (P)Step back, drop torso forward as you lift and bend backkneeLook behind, heel faces up, toe faces downExtend the knee (slightly flexed) in a straight lineTarget opponent’s knee, groin or stomachRetract kick by be bending knee back inFEEL: Explosive, powerfulTRACK 7: MUAY THAI (2 of 3) POSITION EXECUTION TIMING FITNESS FEELCIRCULAR ELBOWSTREET BRAWL DOWNWARD PUNCHSTREET BRAWL DOWNWARD PUNCHCombat Stance (P)Lift the elbow above the shoulder and the fist above the headDrive the arm downBend kneesFITNESS: Maintain Great TECHNIQUE throughout trackCOMMENTS:CIRCULAR ELBOWCombat Stance with Boxing Guard (P)Elbow comes up and around - shoulder height or justaboveShoulder comes forwardKeep same angle in elbow joint - elbow doesn’t extendElbow goes forward, back, forward, backFEEL: Explosive, powerful, aggressiveTRACK 9: ABS EXECUTION TIMING FITNESSCIRCLE SITUPCIRCLE PUSHUPHands clasp togetherPeel the shoulders off the floorCIRCLE SITUPLower back on groundDraw a circle with your core by bringing arms 4ins (10cms) overkneesChin in – eyes focused between kneesFITNESS: Core strengthCOMMENTS:CIRCLE PUSHUPHands outside shouldersPush weight of upper body down into floorAs you drop, bring shoulders towards elbow, then slide acrossto other sideReturn to start position, back straightFEEL: Appropriate move strength© Les Mills International 2009 5
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