How to use this library

• Pick 2–3 drills per class, not ten.
• Run short rounds (30–60 seconds) with clear goals.
• Raise speed only if control stays perfect.
• Stop early: if it gets messy, reduce options.

Safety first: Safety & Control Gates.

Distance drills

1) Step-in / step-out touch

• Setup: partners start out of range.
• Rule: one step in, one clean touch, one step out.
• Goal: learn entry distance and immediate exit.
• Coach: “No leaning. Score and leave.”

2) Range line drill

• Setup: place a tape line between partners.
• Rule: after each exchange, both must reset behind their line.
• Goal: remove crowding and chasing.
• Coach: “Reset fast. Hands up.”

3) No-lean rule round

• Rule: any forward lean cancels the exchange (automatic reset).
• Goal: teach correct distance control through posture.
• Coach: “Move the body with the feet, not the spine.”

Timing drills (before / during / after)

4) One-window rounds

• Rule: entire round is only one timing window: before (stop-hit), during (counter on entry), or after (counter on recovery).
• Goal: teach timing choice instead of random trading.
• Coach: “Pick the moment. Don’t chase.”

5) Call-the-window

• Rule: instructor calls “before / during / after” mid-round.
• Goal: build adaptability and timing awareness.
• Coach: “Listen, then act.”

6) Commitment-only drill

• Rule: attacker may fake. defender may only respond when the attack commits.
• Goal: eliminate flinching and early reactions.
• Coach: “Move on commitment, not on motion.”

Angle & position drills

7) Angle-only entry

• Rule: every entry must include a slight offline step.
• Goal: reduce collisions; improve openings.
• Coach: “Off the centerline.”

8) Two-step retreat limit

• Rule: after 2 backward steps, the defender must pivot or angle out.
• Goal: stop endless backpedaling and corner traps.
• Coach: “Don’t back up forever — angle out.”

9) Corner escape drill

• Setup: start near a wall/corner boundary.
• Goal: pivot and exit, not panic-retreat.
• Coach: “Turn out, don’t run back.”

Entry / exit discipline drills

10) Score-and-exit rule

• Rule: after any clean touch, both partners must exit range immediately.
• Goal: eliminate brawling and chasing.
• Coach: “Hit, leave, reset.”

11) Two-technique maximum

• Rule: max 2 techniques per exchange, then exit.
• Goal: improve quality and reduce wild flurries.
• Coach: “Clean beats busy.”

12) Guard reset rule

• Rule: after every attack, hands must return to guard before moving again.
• Goal: stop “admiring the hit.”
• Coach: “Hands back.”

Counter & reaction drills

13) Counter-only round

• Rule: one partner attacks; the other may only counter (no initiating).
• Goal: develop calm defense and timing.
• Coach: “Let it come. Take the moment.”

14) Stop-hit focus

• Rule: defender scores only with intercept timing (before).
• Goal: teach stop-hit and distance judgment.
• Coach: “Catch the entry.”

15) After-counter focus

• Rule: defender scores only after the attacker finishes and recovers.
• Goal: teach patience and punish overcommitment.
• Coach: “Let it miss. Take the return.”

Kicking control drills

16) Single-kick exchanges

• Rule: one kick per exchange, then reset.
• Goal: kicking balance and recovery.
• Coach: “Kick ends when stance is back.”

17) Kick–recover–freeze

• Rule: kick, retract, return to stance, freeze 1 second.
• Goal: eliminate hopping and falling.
• Coach: “Recover first.”

18) Foot sparring mini-rounds

• Format: 30-second rounds, kicks only, light contact.
• Goal: distance + recovery under pressure.
• Coach: “No hopping. Angle out.”

Control & composure drills

19) Quiet feet challenge

• Rule: moderate speed; loud footwork triggers a reset.
• Goal: balance and efficiency.
• Coach: “Silent steps = control.”

20) Stop-command reps (Goman)

• Format: spar lightly; instructor calls “Goman” randomly.
• Rule: freeze instantly, guard up.
• Goal: teach immediate stop control.
• Coach: “Stop means stop.”

21) Breath control round

• Rule: students must maintain calm breathing; no breath-holding.
• Goal: reduce panic and tension.
• Coach: “Relax, then snap.”

Sample 20-minute sparring block (plug-and-play)

1. 3 min — Step-in / step-out touch (distance)
2. 5 min — One-window rounds (timing)
3. 5 min — Angle-only entry (position)
4. 5 min — Score-and-exit free sparring (integration)
5. 2 min — Stop-command reps (control gate)

Rotate the timing window each week: before → during → after.

Next

For grading expectations and standards, continue to Sparring for Grading & Standards, or review Core Skills.