1. Ready stance: Stand with feet shoulder-width apart, knees slightly bent, and hands up in a defensive position.
2. Front stance: Step forward with one foot, keeping the other foot back and bending the front knee. Keep the back leg straight and the torso upright.
3. Middle block: Raise one arm up and across the body to block an incoming attack at chest level.
4. Punch: Extend the opposite hand forward in a straight punch, rotating the hips and shoulders for power.
5. Front kick: Lift the knee up and extend the foot forward in a snapping kick, aiming for the midsection of an opponent.
6. Side stance: Step to the side with one foot, keeping the other foot parallel and bending both knees. Keep the torso facing forward.
7. Knifehand block: Raise one hand up with fingers together and thumb tucked in, blocking an attack with the outer edge of the hand.
8. Roundhouse kick: Rotate the hip and lift the knee up high before extending the leg in a circular kick, targeting the ribs or head.
9. Back stance: Step back with one foot, bending the front knee and keeping the back leg straight. Keep the torso upright and hands up in a defensive position.
10. Low block: Raise one arm down to block a low attack, keeping the elbow close to the body and the hand open.
These movements are typically practiced in a fluid sequence to develop muscle memory, coordination, and agility. It is important for white belts to focus on mastering the basics before moving on to more advanced forms and techniques.
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