This training is very hard, but very effective instead.

Repeat this way: Just do what you see in the movie file exactly. You should check if you are exactly same.

There are three points of training.

(1) Lift your knee and keep it high to the level of chest.

(2) Keep your knee of the supporting leg bented down all the way.
(This is the hard foundation of every technique: See 3-2-2 of 3JKU) , and Chapter 2-4 of Heart Bible.)

(3) Try to make a powerful kick.(Try to shake your hip when you kick.)

Repeat it over and over again.

100 times for each foot, and 100 days of training. It will make your Apchagi availabel on any one at any situation.