Strikes Instructions

A grounded, focused variation of the strike drill that trains stability, accuracy, and core engagement. One step and one strike at a time.

Start Position:
Begin in your fighter stance, feet staggered, back heel slightly lifted, knees bent, and body engaged. Hold the mace in a High Cross position. Stay light, but rooted. You’re not bouncing here,  you’re staying in control.

Core Engagement:
Brace your core to keep your spine neutral and posture strong. Relax your shoulders down and back, keeping your upper body steady as your front foot steps and strikes.

Strike & Step Sequence:
From your stance, step your front foot forward and strike straight ahead with the mace. The movement should be sharp and focused, like a clean, intentional hit. As you return the mace to the High Cross, step your foot back into the starting stance. Reset, then repeat.

• The focus here is on clean stepping, clean striking

• Keep the mace level and steady through the strike

• Avoid overextending — stay in control of every rep

Flow & Timing:
Perform all reps on one side first (e.g. 8–12 reps), then switch stance and repeat on the other side. This version works great for tempo work or when building solid mechanics before progressing to more dynamic versions.

Muscles Worked:

• Core (deep core + obliques)

• Shoulders

• Chest

• Glutes & hips

• Quads and hamstrings

• Grip & forearms

Coach Notes:
This variation is about stability, timing, and clean execution. It’s less about cardio and more about teaching your body to strike with intention while staying grounded. Great for beginners, low-impact days, or layering in with heavier mace loads.