Table of Contents:

- Foreword

-Exercise:

1-Exercise

2-Dan-jun breathing .....11

3-Breakfall  .....12

4 Basic Steps ..... 19

-Basic Kicks .....  27

-Sparring Techs ..... 37

Self-Defense ..... 45

1-Front position ..... 46

2 Back position ..... 58

3 Sitting position ..... 112

4 Punch 's Defence ..... 120

5 Offense Techs  .....133

6 Kick's Defense ..... 148

7 Throwing Techs  .....158

-Finish techs  .....191

-Weapons' self-defense ..... 203

-2 Persons self defense  .....237

-Woman self-defense  .....247