The appreciation form forms the basis for Short One and Long One and Three Count Basics and many other advanced drills. When you test for your black belt, the first exercise is....the appreciation form.
Leader - Position
Team - position punching out forward and low with both hands into the "position" stance which has the legs together
Leader - Focus
Team - Focus - Putting right fist in front of you into left open hand with elbow out.
Leader - Horse Stance
Horse Stance (legs wide apart, knees bent) with both hands in fists pulled back into chamber. You stay with your legs in horse stance for the whole exercise.
|Horse Stance. Arms in Chamber.|
One - Right inward block, leaving left hand in chamber
Two - Left inward block, pulling right hand back into chamber
Three - Right outward block, pulling left hand in chamber
Four - Left outward block, pulling right hand in chamber
Five - Right upward block, pulling left hand in chamber
Six - Left upward block, pulling right hand in chamber
Seven - Right downward block, pulling left hand in chamber
Eight - Left downward block, pulling right hand in chamber
Focus - Hands back into starting position with elbows out, arms horizontal, and the right fist into the left hand. Be sure to keep the horse stance low. Try not to grimace.
Position - Back to position with legs at shoulder width and two hands punching out & down.
Remember, fast punches, sharp high chambers, low horse stances, totally still between movements, and keep those shoulders square!
This detail is important. Unlike when you sparing, in horse stance, you keep your shoulders squared up at all times!
Congratulations, You are on your way.