At Two Rivers Martial Arts, there are two distinct types of sparring that we practice: One-Step Sparring and Free Sparring.

One-Step Sparring
One-step sparring is a system for practicing self-defense techniques. In this system, students work in pairs and take turns being the attacker and the defender. The attacker always performs a low block and yells to indicate they are about to attack. The defender stands in a horse stance and yells back indicating that they are ready to defend. After the defender has yelled, the attacker steps forward and throws a high section punch. The defender reacts by evading or blocking the attack and counter-attacking immediately. There are seven different techniques that students practice for each color belt (white, yellow, orange, green, blue, brown). By the time students are ready to test for their black belts they will have learned, and must be able to perform, at least 42 different one-step sparring techniques. Black belts create their own one-step techniques in addition to practicing nine techniques created by Master Heintz.

Free Sparring
Free sparring is the closest we come to actual combat in class and is therefore a very important part of this martial art. It is performed in pairs, or sometimes with two or three students against one student. "Free" does not mean students may do anything they want to their partner. All strikes must be above the belt and to the front of your partner's body. "Free" means that students don't take turns on offense and defense. In fact if you catch your partner off guard, you should press your advantage striking as many open and legal targets as possible before they regain their composure.

For safety reasons we practice no-contact free sparring during regular classes. This means that students are to kick and punch towards open targets on their partner, but should stop their techniques at least one centimeter before actually making contact. In general, the higher the level of experience, the harder students wish to free spar. When two black belts free spar, there is frequently light contact, but even then they must avoid following through with their techniques so as to avoid serious injuries. The golden rule for free sparring in class is not to go harder than the person across from you is comfortable with.