Nandu Training

Outside Jump Kick training

• 10 squat jumps
• 10 squat jumps w/ 180 rotation cw
• 10 jumps w/ 180 rotation cw bringing right hip in
• 10 reps: add right leg kick (**follow kick with body+hips, and bring hips back)
• 3 outside jump kicks (think technique)
• 3 outside jump kicks (make rotation)
• repeat cycle 
• TIP: THINK JUMP FIRST, THEN KICK
• RELAX ALL THE WAY THROUGH (TURN-TURN)

Tornado Kick training

• 10 squat jumps
• 10 squat jumps w/ 180 rotation ccw
• 10 jumps w/ 180 rotation ccw bringing left hip in 
• 10 reps: swing arms 
• 10 reps: add right leg kick (**follow kick with body+hips, and bring hips back to keep upper body forward)
• 3 tornado kicks (think technique)
• 3 tornado kicks (make rotation)
• repeat cycle
• TIP: RELAX ARMS, JUMP IN RIGHT DIRECTION, quick last-two steps

Jump Front Kick training

• 10 left-right jump front kick, two step landing. focus on upper body and hips
• Reminders:
• KICK LEFT LEG! FOCUS ON JUMPING HIGH
• bend at hips to keep from leaning back
• big last step!
• keep body forward (don't jack-knife out)
• kick down faster
• one-two landing with arms behind to prepare for aerial
• FAST LAST STEP

Aerial

• 10 reps of jump take off
• Reminders:
• take fast last step
• jump with left leg

Lotus Kick

• kick left leg straight and hard
• lunge for last step before jump!