SEPAK

NAME: TAKRAW
WARM UP FOOTWORKS AGILITY
HEAD R&L SIDE 1 STEP JUMP BACK AND FORTH
SHOULDER R&L SIDE FULL STEP BLOCKING JUMP
HANDS F & B 1 STEP CROSS FEET
BODY F& B FULL STEP INSIDE KICK SHADOWING
HIPS L & R 45 DEGRES STEP FRONT KICK SHADOWING
KNEES BOX STEPS B & F BASIC ROLL SPIKE
TOES BOX STEPS L & R LOWER ROLL SPIKE
SPLIT QUIK STEPS BASIC SUNBACK

NAME:
WARM UP FOOTWORKS AGILITY
HEAD R&L SIDE 1 STEP JUMP BACK AND FORTH
SHOULDER R&L SIDE FULL STEP BLOCKING JUMP
HANDS F & B 1 STEP CROSS FEET
BODY F& B FULL STEP INSIDE KICK SHADOWING
HIPS L & R 45 DEGRES STEP FRONT KICK SHADOWING
KNEES BOX STEPS B & F BASIC ROLL SPIKE
TOES BOX STEPS L & R LOWER ROLL SPIKE
SPLIT QUIK STEPS BASIC SUNBACK

NAME:
WARM UP FOOTWORKS AGILITY
HEAD R&L SIDE 1 STEP JUMP BACK AND FORTH
SHOULDER R&L SIDE FULL STEP BLOCKING JUMP
HANDS F & B 1 STEP CROSS FEET
BODY F& B FULL STEP INSIDE KICK SHADOWING
HIPS L & R 45 DEGRES STEP FRONT KICK SHADOWING
KNEES BOX STEPS B & F BASIC ROLL SPIKE
TOES BOX STEPS L & R LOWER ROLL SPIKE
SPLIT QUIK STEPS BASIC SUNBACK

NAME:
WARM UP FOOTWORKS AGILITY
HEAD R&L SIDE 1 STEP JUMP BACK AND FORTH
SHOULDER R&L SIDE FULL STEP BLOCKING JUMP
HANDS F & B 1 STEP CROSS FEET
BODY F& B FULL STEP INSIDE KICK SHADOWING
HIPS L & R 45 DEGRES STEP FRONT KICK SHADOWING
KNEES BOX STEPS B & F BASIC ROLL SPIKE
TOES BOX STEPS L & R LOWER ROLL SPIKE
SPLIT QUIK STEPS BASIC SUNBACK
 SEPAK
TAKRAW
NAME:
WARM UP FOOTWORKS AGILITY
HEAD R&L SIDE 1 STEP JUMP BACK AND FORTH
SHOULDER R&L SIDE FULL STEP BLOCKING JUMP
HANDS F & B 1 STEP CROSS FEET
BODY F& B FULL STEP INSIDE KICK SHADOWING
HIPS L & R 45 DEGRES STEP FRONT KICK SHADOWING
KNEES BOX STEPS B & F BASIC ROLL SPIKE
TOES BOX STEPS L & R LOWER ROLL SPIKE
SPLIT QUIK STEPS BASIC SUNBACK

NAME:
WARM UP FOOTWORKS AGILITY
HEAD R&L SIDE 1 STEP JUMP BACK AND FORTH
SHOULDER R&L SIDE FULL STEP BLOCKING JUMP
HANDS F & B 1 STEP CROSS FEET
BODY F& B FULL STEP INSIDE KICK SHADOWING
HIPS L & R 45 DEGRES STEP FRONT KICK SHADOWING
KNEES BOX STEPS B & F BASIC ROLL SPIKE
TOES BOX STEPS L & R LOWER ROLL SPIKE
SPLIT QUIK STEPS BASIC SUNBACK

NAME:
WARM UP FOOTWORKS AGILITY
HEAD R&L SIDE 1 STEP JUMP BACK AND FORTH
SHOULDER R&L SIDE FULL STEP BLOCKING JUMP
HANDS F & B 1 STEP CROSS FEET
BODY F& B FULL STEP INSIDE KICK SHADOWING
HIPS L & R 45 DEGRES STEP FRONT KICK SHADOWING
KNEES BOX STEPS B & F BASIC ROLL SPIKE
TOES BOX STEPS L & R LOWER ROLL SPIKE
SPLIT QUIK STEPS BASIC SUNBACK

NAME:
WARM UP FOOTWORKS AGILITY
HEAD R&L SIDE 1 STEP JUMP BACK AND FORTH
SHOULDER R&L SIDE FULL STEP BLOCKING JUMP
HANDS F & B 1 STEP CROSS FEET
BODY F& B FULL STEP INSIDE KICK SHADOWING
HIPS L & R 45 DEGRES STEP FRONT KICK SHADOWING
KNEES BOX STEPS B & F BASIC ROLL SPIKE
 SEPAK
TOES
SPLIT
TAKRAW
BOX STEPS L & R
QUIK STEPS
LOWER ROLL SPIKE
BASIC SUNBACK