Kickboxing · Belt grading
Your belt grading
At Sisters you can earn the same kickboxing belts as at Stellar Gym – from white to black. Training, grading and sparring are women only, with our female coaches.
How the grading works
Who can take the grading?
Your coach clears you when you master the techniques and have trained regularly. The waiting time counts from your last grading.
Exam fee
Up to the belt before green €50, from green €75, black belt €300.
What to bring
Your belt, training clothes, boxing gloves, shin guards, mouthguard, a drink and the printed exam sheet for your belt.
Board break
We break real wooden boards (spruce, 2 cm). The coach holds the board. If you fail three times, you may change the technique or do it later.
On grading day
Arrive 30 minutes early. Warm-up, technique, combinations, board break, sparring, self-defence and theory – women only. Afterwards you receive your new belt and a certificate.
How hard is the grading?
Deliberately demanding: endurance test, shadow-boxing routine, board break, sparring with changing partners and, from the middle belts, a written theory test.
Our values · The 8 Stars
What you take away for yourself
At Sisters it’s about more than technique: confidence, strength and a community of women who stick together. Every belt stands for one of our 8 Stars.
1
Respect
We treat coaches and training partners fairly and kindly – no matter where someone comes from.
For you: I treat myself and others with respect – at the gym, at work and at home.
2
Discipline
We come regularly, stick with it and don’t give up when it gets tough.
For you: I make time for myself and keep going – even on stressful days.
3
Honesty
We tell the truth, own our mistakes and learn from them.
For you: I own my mistakes and learn from them.
4
Helpfulness
Experienced members help beginners, we show each other techniques and cheer each other on. Nobody is left alone here.
For you: I support beginners and help where I can.
5
Courage
We dare to try new things, set boundaries and say a clear no when something isn’t right.
For you: I carry myself with confidence and know how to protect myself.
6
Self-control
We train hard but with control. Martial arts only in training and for self-protection – never to hurt anyone.
For you: I stay calm and clear, even when things get stressful.
7
Focus
One hour just for you: phone away, clear head, full attention.
For you: After training I feel clearer and more focused.
8
Family & togetherness
At Sisters you are never alone. We stick together, motivate each other and are there for each other.
For you: I am a good friend and training partner.
At every belt grading you explain one star with an example from your everyday life.
All belts in detail
Adults wear single-colour belts. The half belts (e.g. yellow-orange) are recommended so you always have a goal. From brown on, minimum ages and longer waiting times apply. Sparring and partner drills are women only.
1. GradingWhite⏱ After about 2–3 months of training · 50 €
Requirements
- At least 24 training sessions
- Exam fee: €50
Warm-up & fitness
- 3 minutes jump rope
- 25 push-ups, 40 crunches, 40 squats
- 1 minute plank
- Endurance test: 2 minutes pads/heavy bag full power, without a break
Fighting stance & movement
- Fighting stance, frontal and half-side, guard, basic steps
Board break
- 2 board breaks on 1 wooden board 2 cm (spruce, 30 x 30 cm) each: hammer fist and front kick
Hand and arm techniques
- Jab, punch
Kicks
- Front kick, front and rear
- Knee strike
Defense: blocking, evading, countering
- Double block, ducking
Combinations & pads/heavy bag
- 4 combinations with 2–3 techniques
- Combinations called out by the examiner, right and left
- Shadow-boxing routine: 1 minute of your own form with all techniques of your belt
Self-defense
- Breaking free from a wrist grab
- Stable stance and a loud “Stop!”
Theory & the 8 Stars
- ★ Star “Respect”: explain it and give an example from your everyday life
- Behavior in the gym, hygiene, protective gear
2. GradingYellow⏱ 3 months · 50 €
Requirements
- At least 30 training sessions
- Exam fee: €50
Warm-up & fitness
- 5 minutes jump rope
- 3 x 20 push-ups, crunches, squats
- 1 minute 30 seconds plank
- Endurance test: 2 minutes pads/heavy bag full power, without a break
Fighting stance & movement
- Left and right stance, step forward/back, sidestep
Board break
- 2 board breaks on 1 wooden board 2 cm (spruce, 30 x 30 cm) each: rear-leg front kick and palm strike
Hand and arm techniques
- Jab, punch, uppercut, head hook
Kicks
- Front kick, roundhouse kick, side kick
Defense: blocking, evading, countering
- Double block also against roundhouse kick
- Evading backwards
Combinations & pads/heavy bag
- 5 combinations with 3 techniques
- 2 minutes heavy bag, free
- Combinations called out by the examiner, right and left
- Shadow-boxing routine: 1 minute of your own form with all techniques of your belt
Sparring
- 1 round technical sparring, punches only
- 1 extra round against changing partners
- 1 round “Gauntlet”: 3 fresh partners, 1 minute each without a break
Self-defense
- Breaking free from a clothing grab and a bear hug from the front
Theory & the 8 Stars
- ★ Star “Discipline”: explain it and give an example from your everyday life
- Why do we warm up and stretch?
3. GradingYellow-Orange⏱ 3 months · 50 €
Requirements
- At least 30 training sessions
- Exam fee: €50
Warm-up & fitness
- Boxing pyramid 10-20-30-40-30-20-10
- 3 x 25 push-ups, crunches, squats
- 25 burpees
- Endurance test: 3 minutes pads/heavy bag full power, without a break
Fighting stance & movement
- Sense of distance, circling the opponent
Board break
- 2 board breaks on 1 wooden board 2 cm (spruce, 30 x 30 cm) each: side kick and elbow
Hand and arm techniques
- All straight punches and hooks, body hooks
Kicks
- Front kick, roundhouse kick, side kick, axe kick
- Low kick
Defense: blocking, evading, countering
- Block against low kick
- Parrying straight punches
Combinations & pads/heavy bag
- 6 combinations with 3 techniques
- 2 x 2 minutes heavy bag
- Combinations called out by the examiner, right and left
- Shadow-boxing routine: 1 minute of your own form with all techniques of your belt
Sparring
- 1 round punches only
- 1 round kicks only
- 1 extra round against changing partners
- 1 round “Gauntlet”: 3 fresh partners, 1 minute each without a break
Self-defense
- Bear hug from behind (over and under the arms)
Theory & the 8 Stars
- ★ Star “Honesty”: explain it and give an example from your everyday life
- Target areas in Pointfighting and kickboxing
4. GradingOrange⏱ 3 months · 50 €
Requirements
- At least 36 training sessions
- Exam fee: €50
Warm-up & fitness
- 260 mixed kicks
- 4 x 20 push-ups, crunches, squats
- 40 burpees
- 2 minutes plank
- Endurance test: 3 minutes pads/heavy bag full power, without a break
Fighting stance & movement
- Side-on, half-side and frontal
Board break
- 3 board breaks on 1 wooden board 2 cm (spruce, 30 x 30 cm) each: roundhouse kick, side kick, knife hand
Hand and arm techniques
- Backfist, elbow (pads)
Kicks
- Hook kick, crescent kick (inside and outside)
Defense: blocking, evading, countering
- Countering after a block, sidestep with counter
Combinations & pads/heavy bag
- 7 combinations with 3–4 techniques
- 3 x 2 minutes heavy bag with tasks
- Combinations called out by the examiner, right and left
- Shadow-boxing routine: 2 minutes of your own form with all techniques of your belt
Sparring
- 1 round Light Contact
- 1 round Pointfighting
- 1 extra round against changing partners
- 1 round “Gauntlet”: 3 fresh partners, 1 minute each without a break
Self-defense
- Chokes from the front and from the side
- Breakfalls
Theory & the 8 Stars
- ★ Star “Helpfulness”: explain it and give an example from your everyday life
- Rules: caution, warning, disqualification
5. GradingOrange-Green⏱ 3–4 months · 50 €
Requirements
- At least 36 training sessions
- Exam fee: €50
Warm-up & fitness
- 325 mixed kicks
- 4 x 25 push-ups, crunches, back extensions, squats
- 50 burpees
- Endurance test: 4 minutes pads/heavy bag full power, without a break
Fighting stance & movement
- Switch stance while moving
Board break
- 3 board breaks: side kick on 2 boards, back kick and elbow on 1 wooden board 2 cm (spruce, 30 x 30 cm) each
Hand and arm techniques
- All punches, spinning backfist
Kicks
- Back kick
- Knee strike in the clinch
Defense: blocking, evading, countering
- Evading and redirecting, counters against kicks
Combinations & pads/heavy bag
- 7 combinations
- 2 minutes pads, close range
- Combinations called out by the examiner, right and left
- Shadow-boxing routine: 2 minutes of your own form with all techniques of your belt
Sparring
- 1 round Light Contact
- 2 rounds Pointfighting
- 1 extra round against changing partners
- 1 round “Gauntlet”: 3 fresh partners, 1 minute each without a break
Self-defense
- Choke from behind
- Escaping a headlock
Theory & the 8 Stars
- ★ Star “Courage”: explain it and give an example from your everyday life
- Healthy eating and recovery
- Written theory test (rules, technique names, first aid, 8 Stars)
6. GradingGreen⏱ 4 months · 75 €
Requirements
- At least 40 training sessions
- Exam fee: €75
Warm-up & fitness
- 390 mixed kicks
- 5 x 20 push-ups, crunches, back extensions, squats
- 65 burpees
- 3 minutes wall sit
- Endurance test: 4 minutes pads/heavy bag full power, without a break
Fighting stance & movement
- Long range, mid range, close range
Board break
- 3 board breaks: back kick on 2 boards, spinning roundhouse kick and knife hand on 1 wooden board 2 cm (spruce, 30 x 30 cm) each
Hand and arm techniques
- All hand and arm techniques
Kicks
- Spinning roundhouse kick, spinning hook kick
- Foot sweep
Defense: blocking, evading, countering
- Direct timing against jab and roundhouse kick
Combinations & pads/heavy bag
- 7 combinations, one with a spinning technique
- 4 x 2 minutes heavy bag with tasks
- Combinations called out by the examiner, right and left
- Shadow-boxing routine: 2 minutes of your own form with all techniques of your belt
Sparring
- 1 round Light Contact
- 2 rounds Pointfighting
- 1 round kickboxing without low kick
- 1 extra round against changing partners
- 1 round “Gauntlet”: 3 fresh partners, 1 minute each without a break
Self-defense
- Defense against a strike from above and from the side
- Ground fighting basics
Theory & the 8 Stars
- ★ Star “Self-control”: explain it and give an example from your everyday life
- Pointfighting and Light Contact rules
- Written theory test (rules, technique names, first aid, 8 Stars)
Additional requirements
- 1 session as assistant coach
7. GradingGreen-Blue⏱ 6 months · 75 €
Requirements
- At least 45 training sessions
- 1 tournament or seminar
- Exam fee: €75
Warm-up & fitness
- 455 mixed kicks
- 5 x 25 push-ups, crunches, back extensions, squats
- 3 minutes plank
- Endurance test: 4 minutes pads/heavy bag full power, without a break
Fighting stance & movement
- Ring tactics: avoid the corner, stay in the center
Board break
- 3 board breaks: jumping front kick, spinning hook kick, elbow on 2 boards (wooden board 2 cm (spruce, 30 x 30 cm))
Hand and arm techniques
- All techniques, also jumping (backfist)
Kicks
- Jumping front kick and roundhouse kick
- Spinning side kick
Defense: blocking, evading, countering
- Blocking, evading, redirecting against all attacks
Combinations & pads/heavy bag
- 8 combinations with 3–4 techniques
- 5 x 2 minutes heavy bag with tasks
- Combinations called out by the examiner, right and left
- Shadow-boxing routine: 2 minutes of your own form with all techniques of your belt
Sparring
- 2 rounds Light Contact
- 2 rounds Pointfighting
- 1 round kickboxing with low kick
- 1 extra round against changing partners
- 1 round “Gauntlet”: 3 fresh partners, 1 minute each without a break
Self-defense
- Defense against a stick attack
- Knife: basic rules (distance, escape)
Theory & the 8 Stars
- ★ Star “Focus”: explain it and give an example from your everyday life
- Structure of a training session: warm-up, main part, cool-down
- Written theory test (rules, technique names, first aid, 8 Stars)
Additional requirements
- 2 sessions as assistant coach
- 1 tournament or 1 seminar
8. GradingBlue⏱ 6 months · 75 €
Requirements
- At least 50 training sessions
- 1 tournament or seminar
- Exam fee: €75
Warm-up & fitness
- 520 mixed kicks
- 5 x 25 push-ups, crunches, back extensions, squats (women 4 x 20)
- 80 burpees
- Endurance test: 5 minutes pads/heavy bag full power, without a break
Fighting stance & movement
- All fighting stances, smooth footwork
Board break
- 4 board breaks: jumping side kick on 2 boards, spinning back kick on 2 boards, spinning roundhouse kick, knife hand (wooden board 2 cm (spruce, 30 x 30 cm))
Hand and arm techniques
- All hand and arm techniques, also spinning and jumping
Kicks
- All kicks, also spinning and jumping
Defense: blocking, evading, countering
- Direct timing against all attacks
- Defense drill: 1 minute defending and countering attacks from 2 partners
Combinations & pads/heavy bag
- 8 combinations
- 6 x 2 minutes heavy bag (punches → kicks, kicks → punches, close range, distance changes, knees/elbows, free)
- Combinations called out by the examiner, right and left
- Shadow-boxing routine: 2 minutes of your own form with all techniques of your belt
Sparring
- 2 rounds Light Contact
- 2 rounds Pointfighting
- 1 round kickboxing
- 1 round Thai boxing
- 1 extra round against changing partners
- 1 round “Gauntlet”: 3 fresh partners, 1 minute each without a break
Self-defense
- Fighting multiple opponents (basic principles)
Theory & the 8 Stars
- ★ Star “Family & togetherness”: explain it and give an example from your everyday life
- First aid: talk to the person, call for help, recovery position
- Written theory test (rules, technique names, first aid, 8 Stars)
Additional requirements
- 3 sessions as assistant coach
- 1 tournament or 1 seminar
9. GradingBlue-Brown⏱ 6 months · 75 €
Requirements
- At least 55 training sessions
- 1 tournament or seminar
- Exam fee: €75
Warm-up & fitness
- 520 mixed kicks
- 5 x 30 push-ups, crunches, back extensions, squats (women 5 x 20)
- 5 minutes wall sit
- Endurance test: 5 minutes pads/heavy bag full power, without a break
Fighting stance & movement
- Side-on, half-side, frontal – switch tactically
Board break
- 4 board breaks: side kick on 3 boards, spinning hook kick, jumping spinning back kick, elbow on 2 boards (wooden board 2 cm (spruce, 30 x 30 cm))
Hand and arm techniques
- Repeat and refine all techniques
Kicks
- Repeat and refine all techniques (from age 40 without jumping)
Defense: blocking, evading, countering
- Blocking, evading, redirecting, direct timing
- Defense drill: 1 minute defending and countering attacks from 2 partners
Combinations & pads/heavy bag
- 8 combinations
- 6 x 2 minutes heavy bag with tasks
- Combinations called out by the examiner, right and left
- Shadow-boxing routine: 3 minutes of your own form with all techniques of your belt
Sparring
- 2 x 2 min. Light Contact
- 2 x 2 min. Pointfighting
- 1 x 2 min. kickboxing without low kick
- 1 x 2 min. kickboxing with low kick
- 2 x 2 min. Thai boxing (from age 45, 6 rounds are enough)
- 1 extra round against changing partners
- 1 round “Gauntlet”: 3 fresh partners, 1 minute each without a break
Self-defense
- Fighting multiple opponents
Theory & the 8 Stars
- ★ Name all 8 Stars and give your own example for two of them
- Explain CPR (cardiopulmonary resuscitation)
- Sports nutrition basics
- Written theory test (rules, technique names, first aid, 8 Stars)
Additional requirements
- Lead 5 sessions
- 1 tournament or 1 seminar
10. GradingBrown⏱ 9 months · minimum age 16 · 75 €
Requirements
- At least 70 training sessions
- First aid course (not older than 2 years)
- Exam fee: €75
Warm-up & fitness
- 650 mixed kicks
- 5 x 30 push-ups, crunches, back extensions, squats (women 5 x 20)
- 100 burpees in max. 10 minutes
- Endurance test: 6 minutes pads/heavy bag full power, without a break
Fighting stance & movement
- Show and explain all fighting stances
Board break
- 5 board breaks: jumping side kick on 3 boards, spinning back kick on 2 boards, spinning roundhouse kick, double break (2 boards at the same time, 2 holders), knife hand on 2 boards (wooden board 2 cm (spruce, 30 x 30 cm))
Hand and arm techniques
- Jab/punch, uppercut, backfist, hook, elbow (high, low, sideways, spinning)
Kicks
- Jumping front kick, roundhouse kick, side kick
- Hook kick and back kick, spinning/jumping
- Spinning crescent kick, axe kick, low kick, foot sweep, knee
Defense: blocking, evading, countering
- Blocking, evading, redirecting and direct timing against all attacks
- Defense drill: 1 minute defending and countering attacks from 2 partners
Combinations & pads/heavy bag
- 8 combinations
- 6 x 2 minutes heavy bag with tasks
- Combinations called out by the examiner, right and left
- Shadow-boxing routine: 3 minutes of your own form with all techniques of your belt
Sparring
- 8 rounds of 2 minutes in different disciplines (Light Contact, Pointfighting, kickboxing, Thai boxing)
- 1 extra round against changing partners
- 1 round “Gauntlet”: 3 fresh partners, 1 minute each without a break
Self-defense
- Fighting multiple opponents
Theory & the 8 Stars
- ★ Name all 8 Stars and give your own example for two of them
- Written paper: one training session (1 page)
- Written exam sheet
- Written theory test (rules, technique names, first aid, 8 Stars)
Additional requirements
- Lead 6 sessions
- 1 tournament or 1 seminar
- Basic referee course recommended
11. GradingBlack · 1st Dan⏱ 1 year · minimum age 18 · 300 €
Requirements
- At least 100 training sessions since Brown
- First aid course (not older than 2 years)
- Exam fee: €300
Warm-up & fitness
- 780 mixed kicks
- Strength and endurance test as set by the examiners
- 100 burpees in max. 8 minutes
- Endurance test: 6 minutes pads/heavy bag full power, without a break
Fighting stance & movement
- Teach and correct fighting stances
Board break
- 6 board breaks in max. 3 minutes: jumping side kick on 3 boards, jumping spinning back kick on 2 boards, 360° roundhouse kick, spinning hook kick, elbow on 3 boards, speed break (free-hanging board) (wooden board 2 cm (spruce, 30 x 30 cm)); women and from age 45, 1 board less each
Hand and arm techniques
- All hand and arm techniques to perfection
Kicks
- All kicks to perfection, spinning and jumping
Defense: blocking, evading, countering
- Direct timing and counters against all attacks
- Defense drill: 1 minute defending and countering attacks from 2 partners
Combinations & pads/heavy bag
- The exam committee sets the combinations
- Explain techniques to a student
- Combinations called out by the examiner, right and left
- Shadow-boxing routine: 3 minutes of your own form with all techniques of your belt
Sparring
- 9 rounds of 2 minutes: Light Contact, Kick-Light, Thai boxing, Full Contact, K-1, boxing, Pointfighting (from age 45, 7 rounds)
- 1 extra round against changing partners
- 1 round “Gauntlet”: 3 fresh partners, 1 minute each without a break
Self-defense
- All self-defense techniques, also against multiple attackers
Theory & the 8 Stars
- ★ Short talk: How do I live the 8 Stars in training and in everyday life?
- Written paper (at least 5 pages)
- Exam sheet
- Written theory test (rules, technique names, first aid, 8 Stars)
Additional requirements
- Lead 12 sessions
- 2 tournaments or seminars
- First aid course
- Dan exam arranged with the federation