ALTA Week 1 Summary
Week 1 – Striking, Grappling, Wrestlin
Striking – Foundations & First Punches
- Making a Fist: Fingers rolled tight, thumb across the middle finger.
- Stance: Feet shoulder-width, lead leg forward, on the balls of your feet, chin tucked, hands high (like a phone and a rifle).
- Movement: Don’t cross your feet. Stay balanced and flexed.
- Jab & Cross: Snap the lead jab; rotate hips for the rear cross. Guard stays tight.
- Footwork Drills: Touch Step, Hop Step, Shuffle Step (Double Jab), and Skip Step (“Bop the Baby”).
- Line Work: Practice combos while moving across the mat—Creeping, Touch Jab, Hop Jab-Two, etc.
Grappling – Movement Drills
- Shrimp: Hip escape to create space (think mechanic sliding out).
- Shoulder Walk: Move back safely before standing.
- Breakfalls: Learn to fall safely—first seated, then standing.
- Tech Stand: Safe way to stand up while facing your opponent.
- Sprawl: Solo drill to defend takedowns (hips back, chest up).
Drills: Partner games (shoulders & knees), push-and-slap, shrimp-to-tech-stand sequences, and line work warmups.
Wrestling – 50/50 Position & Pummelling
- 50/50 (Over/Under): Each has one underhook and one overhook. Head on the underhook side, same-side leg forward.
- Pummelling: Swap underhooks and foot positions smoothly. Start slow, add footwork later.
Isolation Drills: Pummel-to-double-under “Go” drill, and off-balancing from 50/50.