Continuously kick the paddles for 2 minutes. Try to make your movements flow and conserve your energy. Beginners may want to start out with 30 seconds and work up to 2 minutes. Continue this drill for a total of 2 minutes for beginners, then go to 3 minute founds for intermediate and advanced. Defensive player slide towards opponent with a right punch to chest then left 45 kick to abdomen.
Defensive player counters with front leg ax-kick.
Mark a 25-yard track every 5 yards. The last person runs in and out of the circle. Try to have people running continuously, try to have space between you and the person in front of you to avoid stopping.