Rope Warm-ups

*Notes : The Arn - knot can be used as a means of exercise. For instance: we will use the rope for muscle tone and muscle flexibility.

A. Strength Sets (Isometrics)

Chest Pull (arms wide and arms short)
Tri-ceps (front and behind pulls)
Bi-ceps (hold rope under foot and pull up)
Back (hand behind low and pull) (or high)
Other positions :
hands high
Hands low
Hand to the side (R + L)
Wrap around a pole (push & pull)

B. Stretch Sets (Pull muscles)

Chest (pull w/ other hand)
Bi-ceps (pull w/ other hand)
Tri-ceps (pull over back)
Back
Legs (floor or stand up)

*Wing Chun teaches us to fight on the blind side most often, so that, will allow us to be able to use two hands to thier one, and with the Arn-Knot we can easily finish with the choke positions.

*Using the Arn-Knot while performing your normal blocks and strikes, will give us all an extra line of defense because the rope will be a line between both hands at all times.

*By using the Arn-Knot you will not let your hands go outside of the blocking zone, which can leave you open for a counter attack.

Arn-Knot Self Defense

Four Stances

full stretch w/lead hand low, back hand high
full stretch w/lead hand high, back hand low
regular fighting stance (Wing Chun)
frontwards full stretch (across body)

Four footwork movements

front stance (r or l)
side stance (r or l)
neutral stance (r or l)
exchange stance (r or l)

Four Blocks

outside (low and high)
inside (low and high)
center high
center low

Four Loops

outside loop (low and high, in and out)
inside loop (low and high, in and out)
center loop high (in and out)
center loop low out

Four Choke Positions

left side of throat
right side of throat
front of throat
back side of throat

*Using the Arn-Knot with your normal hand technique's will allow you to finish up with the choke hold position.