喬西的伍肆叁 AoAo's Sharing

這是我的最早期的柔術教練所規劃的晉級測驗項目參考，對於自己學了一段時間是很好的檢視，這些基礎的動作是否我都會了 :)

By Josie

BJJ 巴西柔術晉級測驗項目

白帶1條槓 晉級項目　White Belt
1. Double Leg Takedown (Morote Nage)

• *Standing
• *With Leg hook

2. STANDING GRAPPLING DEFENSES

• A) Front Headlock Counter
• B) Side Headlock Counter
  *Punching
  *Holding
  *Squatting

3. KNEE ON BELLY ATTACKS GROUND FIGHTING Guard Passes

• A) Cross knee Pass
• B) Near Knee Pass

4. GUARD ATTACKS

• A) Cross Choke
• B) Arm Bar

5. GUARD ATTACK DEFENSES

• A) Cross Choke (Early and Late)

6. WAYS TO MOUNT

• A) From Side Control

7. MOUNT ESCAPES

• A) Bridge
• B) Elbow Escape

白帶2條槓 晉級項目 White Belt
1. THROWS AND TAKEDOWNS

• A) Single Leg Takedown (Kuchiki Jaoshi)
  *Head Inside
  *Head Outside
  

• B) Shoulder Throw (Seoi Nagi)
• C) Back Heel Trip (O Soto Gari)
• D) Valley Drop (Tani Otoshi)

2. STANDING GRAPPLING DEFENSES

• A) Rear Headlock Counter
• B) Front Body Lock Counter
  *Over arm
  *Under arm
  

• C) Rear Body Lock Counter
  *Over arm
  *Under arm

3. STRIKE DEFENSE

• A) Stationary Defense against Strikes (Demonstrate)
• B) Free Sparring: Defense-Clinch-Takedown (One 2 minute round)

4. GUARD ATTACKS

• A) Triangle
• B) Kimura
• C) Guillotine
• D) Scissor Sweep
• E) Hip Sweep
• F) Butterfly Sweep
• G) Ankle Sweep

5. GUARD ATTACK DEFENSES

• A) Arm Bar (Early and Late)
• B) Triangle (Early and Late)
• C) Kimura (Early and Late)
• D) Guillotine (Early and Late)

白帶3條槓 晉級項目 White Belt
1. THROWS AND TAKEDOWNS

• A) Ankle Pick (Kihisu Gaeshi)
  *Inside
  *Outside
  *Cross
  

• B) Outside Leg Hook (Kosoto Gake)

2. KNEE ON BELLY ATTACKS GROUND FIGHTING Guard Passes

• A) nderhook Pass
• B) Scissor Guard Pass
• C) Bullfighter Pass

3. GUARD ATTACKS

• A) Feet in Hip Flip
• B) Pendulum Sweep
• C) Take the Back

4. SIDE CONTROL ATTACKS

• A) Americana
• B) Figure Four Arm Bar
• C) Kimura

5. KNEE ON BELLY ATTACKS

• A) Cross Choke
• B) Spinning Arm Bar

6. KNEE ON BELLY ESCAPES

• A) Hip Out to Guard

7. SIDE CONTROL ESCAPES

• A) Replace the Guard
• B) Go to Knee
• C) Scarf Hold Escape

8. BACK ATTACK

• A) Sliding Collar Choke
• B) Single Wing Choke

白帶4條槓 晉級項目 White Belt
1. THROWS AND TAKEDOWNS

• A) Duck Under and Lift (Ushiro Goshi)
• B) Inside Back Heel Trip (O Uchi Gari)
• C) Lateral Drop (Yoko Otoshi)
• D) Head and Arm (Koshi Guruma)
• E) Hip Toss (O Goshi)

2. KNEE ON BELLY ATTACKS GROUND FIGHTING Guard Passes

• A) Butterfly Guard Pass

　　　　*Opponent flat on back
　　　　*Opponent sitting up

• B) Leg Drag Pass (Standing with opponent’s feet on your hips)
• C) Cross Sleeve Control Stand and Pass
• D) Shoulder Smash Pass
• E) Break Guard to Footlock

3. SIDE CONTROL ATTACKS

• A) Spinning Arm Bar
• B) Scarf Hold Americana
• C) Arm Triangle

4. KNEE ON BELLY ATTACKS

• A) Go to Mount

5. WAYS TO MOUNT

• A) From Knee On Belly

6. MOUNT ATTACKS

• A) Americana
• B) Cross Choke
• C) Arm Bar

7. ATTACKING THE TURTLE

• A) Clock Choke
• B) Take the Back

8. BACK ATTACK

• A) Rear Naked Choke
• B) Switch to Arm Bar

9. BACK MOUNT ESCAPES

• A) Hip Move Escape
• B) Trap Foot Escape

JEFF LIU 劉中傑教練介紹 晉級測驗動作教學回顧 (更新中~)

考過巴西柔術晉級項目者，可取得MMA總合格鬥晉級測驗的資格

MMA 晉級考試項目
2011/10/28編訂

白帶1條槓 晉級項目　White Belt
1. 跳繩 1回合（3 分鐘 350下 完成）。
2. 扶地挺身 20 下。（女生和16歲以下男生5下）
3. 前屈深蹲 左右腳共 60 下。（女生和16歲以下男生30下）
4. 原地左右直拳打頭20次、打肚子20次、左右勾拳30次、左右上擊30次。
5. 前後行進間左右直拳、勾拳、上擊拳 2分鐘。
6. 左右腳前抬腿各10下。
7. 前蹬腿、前踹腿中段各10下。
8. 左腳低踢鞭腿30次、右腳低鞭腿30次。
9. 雙手割 Double Leg Takedown (Morote Nage)

• *Standing
• *With Leg hook

10.前滾,後滾,側翻,蝦子,蜘蛛走路,屁股走路,老虎跑步,鱷魚走路,
11.全護身倒法各3次

12.STANDING GRAPPLING DEFENSES

• A) Front Headlock Counter
• B) Side Headlock Counter
  *Punching
  *Holding
  *Squatting

13. KNEE ON BELLY ATTACKS GROUND FIGHTING Guard Passes

• A) Cross knee Pass
• B) Near Knee Pass

14. GUARD ATTACKS

• A) Cross Choke
• B) Arm Bar

15. GUARD ATTACK DEFENSES

• A) Cross Choke (Early and Late)

16.WAYS TO MOUNT

• A) From Side Control

17.MOUNT ESCAPES

• A) Bridge
• B) Elbow Escape

白帶2條槓 晉級項目　White Belt

1. 跳繩 2回合（3分鐘 380下完成）。
2. 扶地挺身 30下。（女生和16歲以下男生10下）
3. 前屈深蹲 左右腳共 80 下。（女生和16歲以下男生40下）
4. 左腳中踢靶30次、右腳中踢靶30次。
5. 前蹬腿、前踹腿中段滑步各10下。
6. 後踢、轉身後踢。
7. 外掛腿、內掛腿、抱腿過胸（行進3步 5 趟）。
8. 拳腿組合動作（左低踢左直拳右直拳右低踢） 5趟

• 左直右直輪擺右直左勾 5趟
• 左直右直左閃右閃左直右直2次 5趟
• 右直左上擊右上擊左勾 5趟
• 左前蹬右直左勾右低鞭 5趟

9. 拳腳組合靶 3分鐘 1回合。（持靶3分鐘 1 回合）
10. 泰式鞭腿10起腳2趟。
11. 平肘、砸肘、擺肘、挑肘、轉身擺肘組合動作 1 分鐘。
12. 頸相撲控制、解脫 1分鐘。
13. THROWS AND TAKEDOWNS

• A) Single Leg Takedown (Kuchiki Jaoshi)
  *Head Inside
  *Head Outside
  

• B) Shoulder Throw (Seoi Nagi)
• C) Back Heel Trip (O Soto Gari)
• D) Valley Drop (Tani Otoshi)

14. STANDING GRAPPLING DEFENSES

• A) Rear Headlock Counter
• B) Front Body Lock Counter
  *Over arm
  *Under arm
  

• C) Rear Body Lock Counter
  *Over arm
  *Under arm

15. STRIKE DEFENSE

• A) Stationary Defense against Strikes (Demonstrate)
• B) Free Sparring: Defense-Clinch-Takedown (One 2 minute round)

16. GUARD ATTACKS

• A) Triangle
• B) Kimura
• C) Guillotine
• D) Scissor Sweep
• E) Hip Sweep
• F) Butterfly Sweep
• G) Ankle Sweep

17. GUARD ATTACK DEFENSES

• A) Arm Bar (Early and Late)
• B) Triangle (Early and Late)
• C) Kimura (Early and Late)
• D) Guillotine (Early and Late)

白帶3條槓 晉級項目　White Belt
1. 天挑五輪 時間內結束。
2. 側踹、墊步側踹10趟。
3. 拳腿組合動作 （左上擊右直左高鞭腿） 5趟

• 左低踢左直轉身鞭拳 5趟
• 左直右直左勾右中鞭腿 5趟
• 左禦踢右直左上擊右高鞭 5趟
• 左右超人拳 5趟

4. 膝撞 2分鐘 1回合。

• 衝膝
• 側膝
• 飛膝

5. 單拍至三拍自由的頭部防禦、中段防禦、腿部防禦 3分鐘。
6. 拳對腿對練 1回合2分鐘制。
7. 腿對拳對練 1回合2分鐘制。
8. 挾頸過背 5 趟。
9. 撞胸前切 5趟。
10. THROWS AND TAKEDOWNS

• A) Ankle Pick (Kihisu Gaeshi)
  *Inside
  *Outside
  *Cross
  

• B) Outside Leg Hook (Kosoto Gake)

11. KNEE ON BELLY ATTACKS GROUND FIGHTING Guard Passes

• A) nderhook Pass
• B) Scissor Guard Pass
• C) Bullfighter Pass

12. GUARD ATTACKS

• A) Feet in Hip Flip
• B) Pendulum Sweep
• C) Take the Back

13. SIDE CONTROL ATTACKS

• A) Americana
• B) Figure Four Arm Bar
• C) Kimura

14. KNEE ON BELLY ATTACKS

• A) Cross Choke
• B) Spinning Arm Bar

15. KNEE ON BELLY ESCAPES

• A) Hip Out to Guard

16. SIDE CONTROL ESCAPES

• A) Replace the Guard
• B) Go to Knee
• C) Scarf Hold Escape

17. BACK ATTACK

• A) Sliding Collar Choke
• B) Single Wing Choke

白帶4條槓 晉級項目　White Belt
1. 影子練習2分鐘。（包含肘、膝、摔、sprawl、三角鎖）
2. 沙袋 2分鐘 1回合。
3. 下壓腿左右各 10下。
4. 後蹬腿左右各 10下。
5. 後旋踢左右各 10下。
6. 扶腰摔 5 趟。
7. 大馬步抗摔5趟。
8. 抱單腿腿別 5 趟。
9. 抱單腿手別 5 趟。
10. THROWS AND TAKEDOWNS

• A) Duck Under and Lift (Ushiro Goshi)
• B) Inside Back Heel Trip (O Uchi Gari)
• C) Lateral Drop (Yoko Otoshi)
• D) Head and Arm (Koshi Guruma)
• E) Hip Toss (O Goshi)

11. KNEE ON BELLY ATTACKS GROUND FIGHTING Guard Passes

• A) Butterfly Guard Pass

　　　　*Opponent flat on back
　　　　*Opponent sitting up

• B) Leg Drag Pass (Standing with opponent’s feet on your hips)
• C) Cross Sleeve Control Stand and Pass
• D) Shoulder Smash Pass
• E) Break Guard to Footlock

12. SIDE CONTROL ATTACKS

• A) Spinning Arm Bar
• B) Scarf Hold Americana
• C) Arm Triangle

13. KNEE ON BELLY ATTACKS

• A) Go to Mount

14. WAYS TO MOUNT

• A) From Knee On Belly

15. MOUNT ATTACKS

• A) Americana
• B) Cross Choke
• C) Arm Bar

16. ATTACKING THE TURTLE

• A) Clock Choke
• B) Take the Back

17. BACK ATTACK

• A) Rear Naked Choke
• B) Switch to Arm Bar

18. BACK MOUNT ESCAPES

• A) Hip Move Escape
• B) Trap Foot Escape

19. MMA對打2分鐘3回合

藍帶 晉級項目
1. 參加柔術比賽2次
2. 參加戰立技比賽3次

2011/10/28編訂