Manonuda - Jeet Kune Do, Kali, Silat, MMA – Bruxelles/Brussels

Here's s a Panantukan (Filipino Boxing) shadow boxing series that you can work on as a solo training. At the bottom of the article you'll find a downloadable and printable version for your convenience.

The series really helps developing the most used hands strikes and combination in the art of Kali empty hands. It's also a good way to work on your your cardio system, as you constantly move on the forward triangle (female triangle). You don't need much space to work this series, really, so you can practice it almost anywhere you like.

Ok, let's see how this one goes. The series can be divided into 6 sets, each with different repetitions. Each repetition is executed 5 times on each of the the two sides of the female triangle, so we have 10 executions per repetition, 5 on the left lead and 5 on the right lead.

The first set has 3 repetitions:

• 1) Just footwork
• 2) Just footwork with false lead
• 3) Cross

So, the first repetition gives you the rhythm for footwork. Even without punching yet, keep your hands up, in good guard form. For the second repetition you just put your opposite shoulder forward when stepping in on the triangle side, so to assume the so called "false lead" stance (left foot forward with right shoulder forward, and other way around). On the third repetition you just shout a Cross (bring it back on the same line, don't drop it).

Here's the second set, with 5 repetitions:

• 4) Cross - Hook
• 5) Cross - Uppercut
• 6) Cross - Body Hook
• 7) Cross - Long Hook
• 8) Cross - Low Slap

Try to work on good form. The Long Hook is a hook executed with a straight arm, not a bent arm, and the hit can be with the fist, with the open hand (slap) or with the part of the forearm near the wrist. The Low Slap is a palm strike to the groin area. Those last two attacks are very common in Panantukan. This set is a basis for the following sets of repetitions.

Here's the next set:

• 9) Cross - Hook - Cross
• 10) Cross - Uppercut - Cross
• 11) Cross - Body Hook - Cross
• 12) Cross - Long Hook - Cross
• 13) Cross - Low Slap - Cross
• 14) Overhead - Uppercut - Overhead

We now just added another motion, and the result is a 3 strikes combination for each repetition. Also, notice the addition of the Overhead - Uppercut - Overhead, which is used especially when breaking the opponent's posture and when his head ends up being in the middle line level. In application, the Overhead strike can also be a slap to the back of the head.

Let's move to the next set:

• 15) Ikis - Cross - Hook - Cross
• 16) Ikis - Cross - Uppercut - Cross
• 17) Ikis - Cross - Body Hook - Cross
• 18) Ikis - Cross - Long Hook - Cross
• 19) Cross - Low Slap - Cross
• 20) Ikis - Overhead - Uppercut - Overhead

As you can see, this set is the same as the previous one, with the addiction of the Ikis motion (or "X" pattern), which is kind of a trademark for the Filipino Martial Arts, as it is used in the weaponry area as well (stick, knife, pocket stick). The Ikis is executed with the lead hand (in a fist shape), in coordination with the stepping in.

The next set is the same as this previous one, only we now add the Ikis motion at the end as well, always performed with the lead hand:

• 21) Ikis - Cross - Hook - Cross - Ikis
• 22) Ikis - Cross - Uppercut - Cross - Ikis
• 23) Ikis - Cross - Body Hook - Cross - Ikis
• 24) Ikis - Cross - Long Hook - Cross - Ikis
• 25) Cross - Low Slap - Cross - Ikis
• 26) Ikis - Overhead - Uppercut - Overhead - Ikis

The last set has only one repetition, and it consists of an Ikis with the lead hand, followed by one with the rear hand. I believe it's a nice way to end up the series because the double Ikis, even with bare hands, just feels so "filipino martial arts", doesn't it?

• 27) Ikis - Ikis

So, there you have it, a series you can work on as a warm up or as solo training session.

If you really want to, you can work that on the "male" triangle too, actually.

Go ahead, download the PDF file, print it out, and put it together with all the rest of the Manonuda prints that we offer on the website.

Download the panantukan Shadow Boxing Series V1.0 (PDF)

Have a nice Panantukan solo work out!