The closed position patterns with double sticks are definitely more ‘siniwalli’ or weaving patterns. There are 1000s of potential combinations and with these key counts you can be 1000s in short time. Not only are these great for physical attribute development, but your cognitive development is enhanced as well. Check out Cognitive Kali with Paul McCarthy at UCLA TEDxTALKS.
I have had a number of people inquire about how they can start Carenza. I feel the double stick is a great place to start because you are working both hands equally. Here is a solid group of Open position striking patterns that will develop your body mechanics, left and right coordination, and a host of other physical attributes. In addition, your cognitive function and neuroplasticity can be enhanced. Check out Cognitive Kali with Paul McCarthy at TEDxUCLA.
I feel shadow boxing is one of the best warm ups, cool downs and contact free conditioning training methods you can do.
When you are Shadow Boxing you are working far more than just your technical skill. Shadow Boxing done right utilizes a ton of visualization. You are bringing in offense, defense and counter attacking, along with footwork and a lot of movement. Ultimately, you should move as if you are fighting someone.
You can Shadow Box slowly, 50%, 75% or full speed. Every aspect of fight can be brought into your shadow boxing. Have fun and move with purpose.