THE EXPERT
Iain Abernethy is a leading exponent of applied karate and kata application (bunkai). A Shotokan stylist who is based in the north of England, Abernethy is a member of the Combat Hall of Fame and holds 5th Dan Black-belts with both Karate England and the British Combat Association, founded by Geoff Thompson and Peter Consterdine. Abernethy is an expert at applying reality-based training methods to karate, as per the BCA's mission. Check out his articles on karate and self-defence online at www.iainabernethy.com
THE DRILL
This drill can be done for a set number of cycles or a set time period. If doing the drill in a group or class, a set time period is better as it allows those of differing skill and fitness levels to work at their own level (i.e. the fitter ones will complete more cycles within the time). A good time period for this drill is anywhere between 90 seconds and two minutes. If you find you can easily go for longer, you're not putting enough into it!
We begin by delivering an explosive groin-kick/roundhouse-kick combination off the lead leg. How you deliver those kicks will depend on your style, and the height of the roundhouse will depend upon your skill and flexibility. Low kicks are more practical, but high kicks are more physically demanding, so we should kick high for this drill (if possible). Regardless of the exact kicking methods or height, you should always be sure to put the foot back on the floor between kicks and use the floor to push off and get the drive into the roundhouse. Make the kicks hard and be sure that the holder is correctly aligned and that the pads are held firmly in place.
As soon as the roundhouse kick hits, throw the legs back and put your arms above your head. The instant you are fully stretched out, explode up (don't stagger up!) so both of your feet hit the floor at the same time.
As soon as you are up, your partner immediately seizes you and then you both strongly push against each another for five seconds or so. Don't rest, but push hard so you both have to work to avoid being pushed backward.
As you break free from your partner at the end of the five-second period, your partner will put the pads up on the opposite side so you kick with the other leg and the whole sequence starts again. This drill could also be adapted for the heavy bag if training solo.
The drill: Kick, drop, leap, push
THE RESULT
This drill is a great one for combative aggression, anaerobic conditioning and all aspects of functional leg strength. The drill includes a combination of dynamic kicking, explosively driving up from the floor, and statically resisting your partner's forward push. The legs are therefore required to move explosively on their own (the kicks), to explosively move your bodyweight (the leap up from the floor) and isometrically work against a partner (the push).
The second aspect of the drill is anaerobic conditioning. Because each cycle of the drill leads into the next, the body is quickly forced into an anaerobic state and your ability to effectively function in this state is a requirement of combat. Be sure to keep good form during the drill so you can still deliver powerful kicks and strong and explosive movements while fatigued.
This leads us to perhaps the key benefit of training like this. The physically and mentally stressful nature of this drill (when done with high intensity) will tempt you to slow down or take it easy. Don't! Keep the work rate and aggression levels high. Combat is very stressfully and drills like this will develop your ability to maintain a combative mindset and to function under stress. This drill is no fun at all to do, but it feels good to have done it.
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