Name: 白帶必學的5招超級殺招！ (The Top 5 Moves For White Belts)
Uploaded: 2026-01-27T11:54:20.000Z
Duration: 7 min 5 s

未來簡單式

We're gonna have a look at some awesome stuff today.

今天我們要來看一些超讚的東西。

In particular, the five things that every white belt should learn.

特別是，每個白帶都應該學的五件事。

First up, you might be a white belt or a black belt, but

首先，你可能是白帶或黑帶，但

what are my top five for my white belts to learn?

我為我的白帶們挑選了五個必學的技巧是什麼呢？

好了各位，給白帶的五個招式。

We're gonna have a look at a bridge and roll when we're mounted.

當我們在上面被壓制時，我們要來看橋式翻滾。

We obviously never want to be mounte want to try to roll people off.

我們當然不希望被壓制，我們要試著橋式翻滾把人推開。

In essence, it is a very simple technique but it has a very strict set of requirements for it to work.

基本上，這是一個很簡單的技巧，但要成功執行，它有一套非常嚴格的要求。

So meet those requirements and you'll almost roll anyone off of you.

所以滿足這些要求，你幾乎可以把任何人從你身上橋式翻滾掉。

However, miss one and the whole thing will get screwed up.

不過，漏掉一個，整個動作就會搞砸。

The first thing I'm going to try to do is get one of his elbows onto my torso.

我要做的第一件事是把他的其中一隻手肘放到我的軀幹上。

And then he puts his hand down and now just grab it and.

然後他把手放下來，現在就抓住它，然後。

Maybe he's just got his hand around me or something.

也許他只是把手環繞著我之類的。

He's doing something and I can just hold onto it now.

他正在做什麼，而我現在可以抓著它。

Or maybe he's keeping his hands up, maybe even punching me.

或者他可能把手舉高，甚至在打我。

然後我現在就抓住了它一瞬間。

But from this position, if I've got Reece's right arm connected to my ribcage, my left leg will lay flat.

但從這個位置，如果我的右臂連著他的肋骨，我的左腿會平放。

The only things touching the ground right now are my left shoulder and my right foot.

現在唯一碰到地面的就只有我的左肩和右腳。

Once I've achieved that, I lock my entire body tight and I do a big bridge as high as I can go on my right leg.

一旦我做到了，我就把全身鎖緊，然後用右腿盡量高地做一個大橋式。

Then it goes from pushing on the mat to kicking in the air and it continues for my upper or bridge and roll escape.

然後就從推墊子變成在空中踢，接著繼續進行我的上半身或橋式翻滾逃脫。

Let's have a look at that one one more time.

You are getting your ass kicked from here.

So we need to get out so I can hold the arm, hold the leg, big bridge and then like a roundhouse kick in the air to help pendulum and carry our hip over on top to top guard.

所以我們需要逃脫，這樣我才能抓住手臂、抓住腿，做一個大橋式，然後像迴旋踢一樣在空中，幫助擺盪並將我們的臀部帶到上位，進入上 guard。

好的，所以我們現在在上 guard。

Alright, we're going to go straight into one of our next most important moves.

好了，我們要直接進入我們下一個最重要的招式之一。

Any way to get around the legs well, two arms underneath, grab together, pull him up, hold the shoulder and put his knee to his own nose.

任何能好好繞過對方雙腿的方法，雙手從下方抓住，然後拉起，抓住肩膀，把他的膝蓋頂到他自己的鼻子。

You push your chest out and let his Leg slide by.

你把胸部挺出來，讓他的腿滑過去。

Once again, anytime we find ourselves between someone's legs, as soon as their legs are open and not locked, you're going to get two hands under.

再一次，任何時候我們發現自己被困在對方的雙腿之間，只要他的腿是張開沒有鎖住的，你就要伸出雙手。

Grab our hands together, pull them up and hold that shoulder.

把我們的雙手抓在一起，拉起，然後抓住那個肩膀。

Now, using the power of my legs, I'll put his knee to his nose and puff my chest and belly out to get the pass.

現在，利用我腿部的力量，我會把他的膝蓋頂到他的鼻子，然後挺出我的胸部和腹部來完成過招。

However, what would Reece do if he was caught in this position?

不過，如果 Reece 被困在這種情況下，他會怎麼做呢？

Let's have a look at technique number three, which will be our hip escape.

接著我們來看看第三招，也就是我們的「髖部逃脫」。

所以他現在在側控的位置壓在我身上。

One near my left jaw, one near my right jaw.

一隻在我的左下巴附近，一隻在我的右下巴附近。

From this position, I'm going to make sure he doesn't get to mount.

在這個情況下，我會確保他無法進入騎乘的姿勢。

Push off my left foot as high as I can go.

And now I hold Reece and move myself back.

然後我抓住 Reece，把自己往後移。

My right knee penetrates all the way through till it sees daylight.

我的右膝蓋完全穿過，直到看到光線。

And now I pull him into me, turn to my left and get my right foot out and return him to closed guard.

然後我把他拉向我，轉向左邊，把右腳伸出來，讓他回到封閉式防守。

The shorter your legs are, the easier it will be to untangle those feet.

你的腿越短，就越容易解開腳。

Okay, so again, Reece is in my side control.

好的，所以 Reece 又在我的側控。

To prevent them out, I bridge as hard as I can into him, hold him with my elbows.

為了不讓他們出去，我盡量橋式翻滾，用手肘撐住他。

This gives me enough space to drive my right knee through, at which point I will hold his posture, turn to my left, which lets me get my big old foot out of it.

這讓我有足夠的空間把我的右膝蓋推進去，然後我會控制住他的姿勢，轉向左邊，這樣我就可以把我的大腳伸出來。

But we've still got two more moves to go.

So I like to let all of my students know they need to know how to get someone to the ground.

所以我想讓我的所有學生知道，他們需要知道如何把別人摔倒。

So how do we normally get someone to the ground?

那我們通常是怎麼把別人摔倒的呢？

So a basic tackle can be practiced from the knees.

所以基本的絆倒可以從跪姿開始練習。

Over here, I'll control and I'll penetrate in between his legs.

在這裡，我會控制並從他兩腿之間切入。

If I can control the man and touch the man's body, I'm close enough to shoot.

如果我能控制住對方並碰到他的身體，我就能近距離射門。

Once his hands are out of the way, I'm going to lower my level and and shoot in.

一旦他的手移開，我就會降低重心並切入。