Sensei Don Nagle’s
Original Twelve Basic Exercises 1957
All basics should start in Sei-San stance, left foot forward :
1. Step forward, as foot hits the ground, throw well focused, vertical fist snap punch.
2. Step back in circular fashion, when foot hits the ground, throw well focused, vertical fist snap punch.
3. Step forward, with arm on same side as foot now forward, throw snapped upper-cut.
4. Step forward, throw mid-block with same arm as forward foot, throw back fist.
5. Step forward, throw snap low block along forward leg, throw five vertical, snap punches, in sequence of, one, two, slight pause, one, two, slight pause, one.
6. Step forward, throw mid block on same side as forward foot, do same sequence of snap punches as #5.
7. Step forward, simultaneously bring arms up, in circular position, right hand forward, left hand back. Snap left hand to lower ribs of opponent, simultaneously snapping right hand back to the side. Throw right hand in circular motion, to the opponents lower ribs, simultaneously, bring opposing hand back.
8.Step forward, simultaneously throwing same side shuto blow to the solar plexus, then throw opposite shuto hand to opponents neck, simultaneously withdrawing the hand from chest to own hip, in fist.
9. Step back, into cat stance and drive same side elbow into opponents solar plexus.
10.Step forward, same hand out in fist over leg, snap punch other hand down between groin area, as block, throw two quick vertical snap punches.
11. Step forward, execute a rising block, same side, throw vertical, snap punch.
12.Step forward, throw shuto block on same side, drive Nukite with finger tips, into the solar plexus.