Pencak Silat: Beginner’s Essential Techniques

hey it's Pauline with Marshall Flex let's do a quick sea lot workout together we're going to work some basic blocking techniques strikes and we're going to work a combination including some kicks let's get warmed up right now so before we do anything first just make sure you have a clear space around you you're not going to bump into anything especially if you're training inside you're not going to step on anything I gotta watch out for biscuit here no he's my moving obstacle today let's get a quick warm-up in let's start with some big arm circles here you just kind of get the joints warmed up get the body moving here and then we can work all these sea lot techniques together yep we're gonna go backwards the other way it's a beautiful evening right now almost sunset it's going across them get the back and chest muscles warmed up and then we're just going to kind of sway this side to side here a little Qigong action just let your arms get your torso like this breathe if you're training outside breathe the fresh air maybe if you're inside open a window and get some fresh air flow going inside where you're training all right let's go and do some neck rotations here some neck circles the other way all right let's get a quick stretch in here come out wide reach down to the ground go to one leg [Music] other leg and back to the center and we try to reach a little bit further all right come back up all right let's get a couple knee rotations in just go as low as you can during the entire practice today just do the best you can make the practice your own make any adjustments you need to if you need to slow down slow down if you need to kick lower kick lower if you need a kick higher kick higher make the practice your own have fun that's the most important thing because that we're doing it we're working out yep all righty alrighty just kind of shake everything out here sway your arms side to side again another little little Qigong move here um all right shake out your hands okay we're gonna start off with some basic stance work here we'll start off with the left lead forward and come into a fighting position and this is our fighting position right here pretty neutral stance almost like a horse stance yeah but we're just gonna be a little bit higher and a little bit more squared out from there we're going to move into a front stance and we're gonna switch the hands just like this then we're gonna move into a back stance then we're going to simpak which means we're going to cross that behind and open it up and just kind of drop down a little bit just to warm up the legs get the blood flowing through the muscles now watch I'm gonna spin I'm gonna turn 180 degrees right here working the other side fighting position switch the hands into our front stance come back into the back stance push the opponent away right foot is going to cross step behind sempak open it up and now we're in the simpock position or the cross step position I'm going to pull my weight over my right foot that's going to help keep that posture up then we're going to turn 180 degrees again do it again fighting stance switch the hands front stance nice and deep if you can and see how low we can go into the back stance cross step behind with the sunpak and switch other side into the front stance into the back stance and then into the simpok okay I'm gonna come back up by you we're gonna do one more set of that because I'm running into the asparagus over there all right we have our fighting position switch it out to our front stance so we're going to hold this just for a couple seconds just getting the blood flow in here come back into the back stance if you can get lower get lower sempak switch to the other side fighting stance into the front stance back stance simpak right there one more time fighting stance into the front stance into the back stance into simpak switch last time on the right side fighting stance front stance back stance and simpak all right very good let's work on our basic blocks we have four basic blocks okay we have just as a quick review here we have our outside block inside block High block and low block you could have the hand close in the fist or open other side outside block inside block High block and low block again with the left hand outside block inside block High block low block right hand outside block inside High and low so I'm going to work these in a drill we're actually gonna do half drill I'll put a link to the full drill if you want to try it on your own I'll put a link right up here I'll take you to another video where I teach this full drill and you can add any technique any combination within this drill it's a brilliant drill we're going to do it like kind of half mode right now so the sequence of the drill with the footwork is we're going to start off in the left stance fighting stance and we're going to move into a front stance then I'm going to turn 90 degrees to a right stance move it into a front stance 180 degrees to the left left stance left front stance and then 90 degrees back to the right with the right stance and then the right front stance and we're going to add in our blocking techniques with this okay so number one left foot comes forward I'm going to outside block to the right right hand outside block 180 degrees left hand left outside block again you can have your fist closed or hand open here and then 90 degrees to the right outside block okay and then we're gonna switch this and now we're ready to go back to the drill this time we're going to go inside block left hand to the right inside block right hand 180 inside block left hand and 90 degrees to the right inside block with the right hand as we switch it we're going to come back to the left foot high block we're going to do this a couple times so that way you'll be able to get it you have enough time to rep it out with me to the right 90 High block 180 degrees to the left High block with the left hand 90 degrees to the right High block we're gonna switch left foot low block 90 degrees to the right right hand low block 180 to the left left hand low block 90 to the right right hand low block let's go through that whole sequence again if it works the same all four times four different blocks I'm gonna turn around do it with me here on this round left foot coming forward outside block with the left hand 90 degrees to the right right hand outside block 180 to the left outside block with the left hand 90 to the right facing forward again outside block with the right hand as we switch left hand prepares inside block with the left hand inside block with the right hand inside block with the left hand inside block with the right hand switch Left Hand high block High block to the right High block to the left High block to the front switching low block with the left low block with the right low block with the left and low block with the right and then bring it back Center here good all right we're gonna go through it two more times because those two were our practice ones and we did it nice and slow the next two we're gonna put some energy into these blocks I want you to be imagining like you're blocking somebody who is trying to kill you and take your head off and you gotta put all your power into this one block all right let's do it same drill ready starting with outside blocks go to the right left right switch inside block power to the right to the left sport switch High block power to the right to the left back to the front switch power out Low Blocks Low Blocks to the left to the right one more time starting with that outside block go one two three it's four inside block switch right there High block to the right to the left back to the right switch low block to the right to the left to the right all right very good all right so we got our basic blocks down we could block the incoming strikes now we got to make sure we could deliver a strike back so we're going to do the same thing going through the form a lot of repetition here that's what training is all about we're gonna block and throw that punch when you throw the punch the blocking hand can either come back to the waist like you see a lot in traditional arts or sometimes in Sea lot we bring it back to the plexus because sometimes we want to close that Center Line and be able to fire multiple shots off that Center Line so we're going to come into the blocking technique and then punch so you can see when we do the blocking technique here I'm in the fighting stance when I go to punch I twist the hip and now I'm in that front stance same thing I come to the right I'm in the fighting stance twist fighting stance on the Block front stance on the strike on the punch fighting stance front stance right there okay all right let's go through the drill together nice and slow here for the first rep it's gonna go nice and slow through all four blocks and punch one nice and easy almost like Tai Chi style right now two three four switch inside block and punch to the right two three four switch to the high block and punch to the right 180 degrees back to the right switch low block and punch to the left to the right and bring it back all right let's do another round we're gonna put a little more intention in it this time block and strike with intention with some power behind it and speed ready one two three four now we're going to switch to the inside block one two three four switching to the high block punch punch strike blocking strike low block last one let's go right there all right let's bring it back we're gonna warm up our legs let's do a little bit of kicking some basic kicks just start off with some straight kicks here just keep them nice and low in the beginning okay just getting the legs warmed up getting ready to do some kicking techniques there's about what four five six seven eight nine and ten switch it to the other side just start nice and easy don't put too much into it for five six seven eight nine ten let's do another set of those they were a little bit more warmed up now go ahead and give it a little bit more two three four five six seven eight nine just go as high as you can okay other leg nine eight seven six five four three two and one all right we're gonna work some front kicks we're gonna take that fighting stance that we've been working on today and here's the sea lot technique that I've learned on the front kick we're going to switch our feet and our hands so I'm going to turn that front foot chamber that right leg and kick set it down switch everything so you're gonna see how my hands switch places my right hand becomes my back hand as I turn my front foot kicking front kicking with the left leg right here and then setting it down the reason that we turn the front foot like that in c-lot is it's not that you can't kick with that bottom foot straight it's a good kick a front snap kick very good kick but when we turn that front foot you're gonna see we get more hip extension in that front kick than if we keep the toes straight and in c-lot we want that extension in that front kick because we want to put as much thrusting power as we can at the end at the snap of that kick so as we're training it we're gonna I'm gonna do two reps moving One Direction turn and two reps in the other direction and we're just going to rep this out for however many we do okay so from here this goes nice and slow you have one right kick left kick then I'm going to turn it so if you're limited on Space train it just like this if you've got a big open field just keep going until you get to the end of the field and then work your way all the way back so now the other side set the kick kick set and kick and switch set kick set and kick and one of the things I like to try to do is I like to try to stick my front kick out there for like a second just hold it out there for like one second or so okay it's not that we're gonna fight that way with it like that but it's good conditioning so strengthening for the hips flexibility gains for the hamstrings okay otherwise we would just be snapping that kick I'll do a couple combat ones for you bam right there boom right there see they'll be lower to the groin or something like that but back to our conditioning training right there okay a couple more here all right one more set here down and back right there last two right there all right so we're gonna do is we're gonna plug in the kick into the block and strike combination drill that we've been working this entire session this is what I love about sessions like this is because they're pretty simple and we're really training the same things but we're doing a little bit different variations and what this does is it allows us to get a lot of repetition practicing and repetition is the mother of all skills all right so we want to make sure our training sessions are nurturing a lot of repetitions we don't want to just do like you know 10 reps and then we move on to the next thing we want to have focused training that's where we get the most benefit out of our practices okay all right so this time just as a practice we're going to go into the block punch front kick I'm going to turn to the to the right block punch front kick gotta turn 180 degrees block punch front kick and then that 90 degrees back to the right block punch and front kick and then we're gonna go right into the next one okay we're gonna do three rounds of this together first round let's go nice and slow kind of like a Tai Chi we're just working the movements and making sure that we have the form of the drill down okay so nice and slow this first round right all four blocks outside block first one block punch front kick as we turn to the right as we put the foot down outside block punch front kick 180 degree turns you've got work a little balance here outside block punch front kick turning 90 degrees outside block punch front kick all right now we're gonna step it back immediately into the inside block punch front kick inside block to the right punch front kick inside block to the left punch front kick inside block to the right Punch or Palm strike you work those as well and front kick High block this time punch front kick to the right High block punch front kick to the left High block punch front kick and one more time to the right High block punch front kick last one low block punch front kick low block punch front kick 180 degrees low block punch front kick and low block punch and front kick all right all right next round let's do it faster with some more intention okay we're gonna do it like 50 60 percent speed and power all right outside block one to the right to the left back to the right inside block back to the high block through the low block all righty alrighty all right look everything's easy when we're fresh we're gonna get a little tired now follow along with these do some jumping jacks gotta get the heart rate up before we do that last round in the last round we're gonna give it like 90 to 100 percent okay just go with me here keep your jumping jacks going let's get them a little bit faster let's go some push-ups to get the arms burning right into some mountain climbers come on five more three four five all right real quick hands out like this opposite hand opposite foot let's try to see if we can mess up our orientation a little bit stress out the body a little bit before we do this less intense round of our sea life fighting techniques a couple more come on all right right into it right outside block punch front kick two threes four inside block one two three there's four high block one two threes fours Roblox three six and fours all righty let's cool it down back to our warm-up drill fighting stance front stance back stance simpak switch fighting stance I gotta watch out for biscuit now front stance back stance simpok switch fighting stance front stance fact stance switch fighting stance last one left front stance back stance some puck all right here's what you need to do now you gotta hit refresh and do the entire workout for a second set and if you're feeling Beast after that second set hit refresh one more time for a third complete set of this workout it's going to give you a lot of repetition to work these basic skills the blocks some strikes some kicks into fighting combinations very important that we practice this way okay save this video to your favorites so you can come back and rework this workout work it every single day this week that's my challenge to you let me know down in the comments if you like follow along workouts like this if you do I'd love to do more of them if you find a lot of value and benefit out of these types of videos hit the Thumbs Up Button make sure you subscribe here to the Marshall Flex Channel and turn on post notifications by clicking the Bell or tapping on the Bell if you're on your phone or tablet so that way YouTube can notify you when we have new videos and workouts just like this one uploaded ready for you to practice daily with me here at Marshall Flex head over to marshallflex.com join my Insider newsletter it's completely free and we got a lot of really cool stuff in the works coming in the next month or two here at marshallflex.com all right get out there get that next workout done hit refresh and I'll see you next time foreign [Music] [Music]