Class 1 – Focus
Static warm-up – 7-minutes
• Arms: Hold intermediate push-ups
• Legs: Hold squats position
• Abs: Hold beginner dish
• Core: Hold beginner bridge
Mat chat – 3-minutes (Includes water break)
• Today we are going to work on FOCUS.
• FOCUS means to pay attention with your eyes, ears, and body.
• Here are three FOCUS tips that you will learn today:
1. FOCUS with your eyes by looking at people when they talk to you and also looking at what you are doing.
2. FOCUS with your ears by listening to what others say.
3. FOCUS with your body by not moving when others are talking to you and also being aware of where your body is.
Skill-building drills – 15-minutes
1. Going, Going, Gone: The students will practice their focus by learning to judge distance and timing while punching.
- Teaching SKILLZ: INTRINSIC MOTIVATION – Challenge them to pick if they want to hit the target soft, medium, or hard. The harder they hit, the further it will go.
- Brain SKILLZ: VISIUAL PROCESSING – The student will develop spatial awareness as they hit the target correctly.
2. Math Kicks: In this drill the students will solve a simple math problem and then kick the target equal to the sum of the math problem. This is a great way to teach your students math!
- Teaching SKILLZ: CHOICES – Allow the student to pick an addition or subtraction problem, or even a single-digit or double-digit problem.
- Brain SKILLZ: WORKING MEMORY – The student will have to hang onto the math problem in their brain as they solve it and then hit the target with the correct number.
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Skill stripe test – 10-minutes
• See testing charts
Passive stretches: 5-minutes
- Front leans
- Middle split
- Back bends
- Bow and arrows
Game – 3-minutes
• Octopus
End of class announcements – 2-minutes
Class 2 – Teamwork
Active warm-up – 7-minutes
• Arms: Shoulder taps
• Legs: Beginner squats
• Abs: Sit ups
• Core: Bridge with side taps
Mat chat – 3-minutes (Includes water break)
• Today we are going to work on TEAMWORK.
• TEAMWORK means working together, helping each other and having great sportsmanship.
• Here are three TEAMWORK tips that you will learn today:
1. Working together cooperatively without fighting or arguing.
2. Helping each other accomplish a goal.
3. Having sportsmanship when playing by not cheating, whining, or bragging.
Skill-building drills – 15-minutes
1. Back and Forth: In this drill the students are going to practice their kicks back and forth while learning how to take turns quickly.
- Teaching SKILLZ: EXTRINSIC MOTIVATION – Challenge the students not to make a mistake so they don’t have to start over again with their partner.
- Brain SKILLZ: DIVIDED ATTENTION – The students will multi-task by counting and kicking at the same time while alternating with their partner.
2. Instructor Switch: The students will build their teamwork skills by calling out Martial Arts moves for the instructor to perform. This will help the students build confidence and good leadership skills.
- Teaching SKILLZ: CHOICES – The student gets to choose which moves to call out for their instructor, therefore building more confidence in their social skills.
- Brain SKILLZ: LONG-TERM MEMORY – The student will have to recall martial arts moves for their instructor to perform, therefore building their memory of those movements.
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Skill stripe test – 10-minutes
• See testing charts
Active stretches: 5-minutes
- Arm circles
- Cross over toe touches
- Side lunges
- Ski stretches
Game – 3-minutes
• 4-corners
End of class announcements – 2-minutes
Class 3 – Control
Dynamic warm-up – 7-minutes
• Arms: Push-ups
• Legs: Squat jumps
• Abs: Sit-ups w/ legs in the air
• Core: Bridge with shoulder taps
Mat chat – 3-minutes (Includes water break)
• Today we are going to work on CONTROL.
• CONTROL means to have power over your mind, heart, and body.
• Here are three CONTROL tips that you will learn today:
1. Have CONTROL over your front kicks.
2. Have CONTROL over your side kicks.
3. Have CONTROL over your round kicks.
Skill-building drills – 15-minutes
1. Dizzy Race: In this drill the students will develop better control of their body by racing down the training mat, spinning their head around a blocker target four times, and then kicking a target ten times. This is a fun way to teach your students to control their body.
- Teaching SKILLZ: UP THE REP – Challenge the student to kick stronger on each kick even though they will be dizzy.
- Brain SKILLZ: RESPONSE INHIBITION – The students will develop cognitive control of their attention as they don’t allow being dizzy to distract them from trying hard to kick the target.
2. Speedy Ladder: The students will build their control by front kicking a target while not hitting a stack of pads below their foot. This will help the students build good chambers in their front kicks.
- Teaching SKILLZ: EXTRINSIC MOTIVATION – If the student can kick the target correctly without hitting the pad on the ground, then the instructor will do 5 jumping jacks.
- Brain SKILLZ: DIVIDED ATTENTION – The student will develop this cognitive skill as they multi-task by kicking the target with increasing reps, while not hitting the pad on the ground, and also keeping their feet in the ring.
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Skill stripe test – 10-minutes
• See testing charts
Dynamic stretches: 5-minutes
- Ball roll
- Inch worm hops
- Middle split push ups
- Side leg swings
Game – 3-minutes
• Pirate dodge ball
End of class announcements – 2-minutes