Notes One: Women Self Defense Class
笔记一：女子防身自卫术
Section One – Something we should mention first…
第一部分：对于防身自卫的一些观念与想法
1. The Best way for Self Defense is to prevent it.
最好的防身自卫术是时刻远离危险
a. Keep you and your property safe
养成自我保护的习惯
b. Prevent to be in unsafe situation
避免身处不安全的地区
2. When in a trouble…
如何面对危险
a. Run is always the first and ultimate goal
迅速离开是第一反应，也是始终的目的
b. Call the police whenever you can
如何可能，尽快报警
c. Make a smart decision, responsible for yourself
要为自己负责
d. Protect yourself if have to
沉着冷静，主动保护自己
e. You know, they know
不要轻举妄动
Self Defense is always the last choice.
使用防身自卫术永远是最后的选择。
Section Two – Training for today
第二部分：今天的训练科目
1. Training purpose
训练目的
a. Strength/Endurance/Reaction/Speed/Coordination (Topic One)
力量/耐力/反应/速度/协调性 (第一课时)
b. Timing/Distance (Topic One)
时间感/距离感 (第一课时)
2. Training stage
训练内容
a. Warm-up
热身运动
b. Horse Stance Punch/Bow Stance Palm
马步冲拳/弓步冲掌
c. Toe Kick/Heel Kick/Low Side Kick
弹踢/蹬踢/低侧踹
d. Side Elbow/Back Low Elbow/Back High Elbow
侧顶肘/后顶肘/斜顶肘
e. Knee Hit
膝顶
f. Sit-up/Lift Leg
仰卧起坐/仰卧抬腿
Break
休息
g. Block and Counter Attack (Topic One)
封挡与反击 (第一课时)
h. Bag Punch Training
打靶练习
i. Two People Training
对拆练习
Q&A and Next Class
问题答疑与下次课程安排
____________________________________________________________________________________________
Notes Two: Women Self Defense Class
笔记二：女子防身自卫术
Section One – Review of last class
第一部分：上节课内容复习
1. Warm-up
热身
2. Punch/Kick/Elbow/Knee
拳/脚/肘/膝
a. Free practice: speed and power
空击：速度与力量
b. Bag Punch Training
打靶练习
Section Two – Training for today
第二部分：今天的训练科目
3. Training purpose
训练目的
a. Strength/Endurance/Reaction/Speed/Coordination (Topic Two)
力量/耐力/反应/速度/协调性 (第二课时)
b. Timing/Distance (Topic Two)
时间感/距离感 (第二课时)
4. Weak Point/Vital Point/Fatal Point
人体弱点/致命点
a. Fatal Point (Topic One)
人体弱点(第一课时)
b. Where to hit
易击打点与如何击打
5. Training stage
训练内容
a. Finger Hit/Palm Hit
插指/插掌
b. Wrist Training
手腕练习
c. Claw Training
爪型练习
d. Lock Grab/Claw Grab/Push Grab
锁拿/撕抓/按压
e. Front Elbow/Roll Elbow
前顶肘/滚肘
f. Mattress Training (Topic One)
垫上运动(第一课时)
Break
休息
g. Block and Counter Attack (Topic Two)
封挡与反击 (第二课时)
h. Bag Punch Training
打靶练习
i. Two People Training
对拆练习
Q&A and Next Class
问题答疑与下次课程安排
____________________________________________________________________________________________
Notes Three: Women Self Defense Class
笔记三：女子防身自卫术
Section One – Review of last class
第一部分：上节课内容复习
1. Warm-up
热身
2. Punch/Kick/Elbow/Knee
拳/脚/肘/膝
a. Free practice: speed and power
空击：速度与力量
b. Bag Punch Training
打靶练习
c. Two people training
对拆练习
Section Two – Training for today
第二部分：今天的训练科目
3. Training purpose
训练目的
a. Strength/Endurance/Reaction/Speed/Coordination (Topic Three)
力量/耐力/反应/速度/协调性 (第三课时)
b. Timing/Distance (Topic Three)
时间感/距离感 (第三课时)
4. Weak Point/Vital Point/Fatal Point
人体弱点/致命点
a. Fatal Point (Topic Two)
人体弱点(第二课时)
b. How to use your powerful part to hit
如何使用自己的有力部位进行击打
5. Training stage
训练内容
a. Block and Counter Attack (Topic Three)
封挡与反击 (第三课时)
b. Bag Punch Training
打靶练习
c. Two People Training
对拆练习
Break
休息
d. Qin Na Training (Topic One)
擒拿练习(第一课时)
e. Mattress Training (Topic Two)
垫上运动(第二课时)
Q&A and Next Class
问题答疑与下次课程安排
____________________________________________________________________________________________
Notes Four: Women Self Defense Class
笔记四：女子防身自卫术
Section One – Review of last class
第一部分：上节课内容复习
1. Warm-up
热身
2. Punch/Kick/Elbow/Knee
拳/脚/肘/膝
a. Free practice: speed and power
空击：速度与力量
b. Bag Punch Training
打靶练习
c. Two people training
对拆练习
Section Two – Training for today
第二部分：今天的训练科目
3. Training purpose
训练目的
a. Counter Attack (Topic One)
反击训练 (第一课时)
b. Step/Body Move (Topic One)
步法/身法移动训练 (第一课时)
c. Combo Attack (Topic One)
连击训练 (第一课时)
4. Training stage
训练内容
a. Block and Counter Attack (Topic Four)
封挡与反击 (第四课时)
b. Bag Punch Training
打靶练习
c. Two People Training
对拆练习
d. Step Training (Topic One)
步法练习 (第一课时)
e. Body Move Training (Topic Two)
身法移动练习 (第二课时)
f. Combo Training (Topic One)
连击练习 (第一课时)
g. Weapon (Topic One)
武器或小物件 (第一课时)
Break
休息
h. Qin Na Training (Topic Two)
擒拿练习(第二课时)
i. Grappling & Escape (Topic One)
缠抱与解脱 (第一课时)
Q&A and Next Class
问题答疑与下次课程安排
____________________________________________________________________________________________
Notes Five: Women Self Defense Class
笔记五：女子防身自卫术
Section One – Review of last class
第一部分：上节课内容复习
1. Warm-up
热身
2. Punch/Kick/Elbow/Knee
拳/脚/肘/膝
a. Bag Punch Training
打靶练习
b. Two People Training
对拆练习
c. Combo Training
连击练习
Section Two – Training for today
第二部分：今天的训练科目
3. Training purpose
训练目的
a. Counter Attack (Topic Two)
反击训练 (第二课时)
b. Step/Body Move (Topic Two)
步法/身法移动训练 (第二课时)
c. Combo Attack (Topic Two)
连击训练 (第二课时)
4. Training stage
训练内容
a. Bag Punch Training
打靶练习
b. Two People Training
对拆练习
c. Step Training (Topic Two)
步法练习 (第二课时)
d. Body Move Training (Topic Two)
身法移动练习 (第二课时)
e. Combo Training (Topic Two)
连击练习 (第二课时)
f. Weapon (Topic Two)
武器或小物件 (第二课时)
Break
休息
g. Grappling & Escape (Topic Two)
缠抱与解脱 (第二课时)
h. Counter Attack w/ Combo Hits
反击与连击
i. Counter Attack w/ Lock & Throw
反击与擒摔
Q&A and Next Class
问题答疑与下次课程安排
____________________________________________________________________________________________
Notes Six: Women Self Defense Class
笔记六：女子防身自卫术
Section One – Review of last class
第一部分：上节课内容复习
1. Warm-up
热身
2. Punch/Kick/Elbow/Knee
拳/脚/肘/膝
a. Bag Punch Training
打靶练习
b. Combo Training
连击练习
Section Two – Training for today
第二部分：今天的训练科目
3. Training purpose
训练目的
a. Reaction
反应训练
b. Mind
意识训练
c. Combo Attack (Topic Three)
连击训练 (第三课时)
4. Training stage
训练内容
a. Bag Punch Training
打靶练习
b. Two People Training
对拆练习
c. Reaction Training
反应练习
d. Mind Training
意识练习
e. Combo Training (Topic Three)
连击练习 (第三课时)
Break
休息
f. Counter Attack w/ Escape
反击与脱身
Q&A
问题答疑