We had our first training day this Sunday at Crossfit Oakland (CFO). We have several new students so we covered some basic template work – 3 of 9 and Transition Drill 1.
3 of 9 Vital Template:
- Right Internal Jugular
- Left External Jugular
- Palm-up Blueworm
- Abdominal Aorta
- Brachial Plexus, under mandible to center of the brain
- Left Femoral Artery
Some of the more experienced students worked a panantukan (filipino boxing) mitt drill for the Receiver.
This panantukan drill is a fast-twitch timing drill using Receiver entries as a template. We isolate the Receiver’s use of the right hand by using a backfist because it is a fast-twitch/speed strike that flows nicely into a cross-body knife tap (parry). In this drill we used a backfist but it can be any fast jab or strike.
This drill also emphasizes range. It trains the Receiver to stay out of range until they can attack and control the Feeder’s knife hand. When you’re free flowing it is important that the Feeder and Receiver maintain the correct distance. For instance, the mitt guy does not get in striking distance without offering the mitt or attacking with the blade. Conversely, the Receiver must avoid getting in hand cutting range unless he is attacking or tapping (parrying).
It is easy to fall into bad habits and train at the incorrect range if someone has not done knife drills. Often we find that non-blade guys will want to stay in and trade shots or get into a clinch without knowing how to control the Feeder’s knife arm. That is why this drill should only be performed by more experienced practitioners with a solid foundation in Receiver blade tapping. If you don’t have this, you could be installing some very incorrect and dangerous habits.
1) Start with a single linear attack that R taps than does a backfist with a quick disengage. That backfist can also be accompanied with a left hand elbow check.
2) F feints forehand slash R stop hits with right handed backfist (left hand is on guard ready to palusut if needed) than funnel taps with left handed elbow check.
3) R backfist/stops hits off of F back hand closed guard. This is to develop a fast entry and exit with a strike done to someone closing with a blade but not attacking. The flywheel by the F is there to inspire R to get back out of range not to get an arm cut as R enters.
3B) The alt of 3 is to have R throw 2 backfists when prompted by F.
Next is to have R do the drill with a blade, preferably a mini, to keep range the same.
See the video: