Skill:
Strength
Drill:
4 Man Push Up
Equipment needed:
None
Instructors needed:
1 per group
Description:
In this drill the students will build their upper body and abdominal strength with a four-man push-up.
Teaching SKILLZ:
EXTRINSIC MOTIVATION – If the students drop from their pushup position and their stomach touches the floor, then the whole team has ten pushups.
Brain SKILLZ:
RESPONSE INHIBITION – The students must be able to hold their pushup position for the whole duration. This works on their ability to complete a task despite distraction, the distraction being their arms shaking or if it becomes hard to hold themselves up because of the extra weight on them.
Step 1
Divide your class into teams of four based on similar height.
Step 2 - Setting Up the Drill:
Each person will lie on their stomachs facing opposite directions close enough to the rest of their team so that their feet rest on the back of the person behind them, as shown in the picture.
Step 3 - Explain the Rules:
  • When I say “go” the entire team will push-up so that no part of the teams bodies are touching the ground except for your hands.
  • You must hold that position for ten seconds.
  • If anyone falls or touches the ground with any part of their body within the ten seconds (except for your hands), then the entire team must do ten push-ups.
  • The secret is to keep your stomach as tight as possible to hold your teammate’s body up.
    • Step 4 - Takeaways:
  • To work on upper body and abdominal strength
    • Step 5
  • On the second round, you will hold for twenty seconds with twenty push-ups if you fall, and on the third round thirty seconds with thirty seconds if you fall.
    • How To Video
    Skill:
    Strength
    Drill:
    Ant Workers
    Equipment needed:
    One small pad per pair
    Instructors needed:
    A few to monitor
    Description:
    The students will improve their arm STRENGTH by crawling down the mat then performing slow push-ups with a partner.
    Teaching SKILLZ:
    CHOICES – The instructor can ask the students to pick a partner in ten seconds. This gives them the chance to work with the people they want to work with. The choice in the activity will also empower the students, as they will feel more in control over what they are doing.
    Brain SKILLZ:
    DIVIDED ATTENTION – The students must be able to work on walking forwards or backwards, while going the same pace as their partner and communicating with them. This works on their ability to focus on multiple things at one time, as they must crawl and keep their heads together, while making sure they stay in their bear crawl.
    Step 1
    Divide the class into pairs.
    Step 2 - Setting Up the Drill:
    Have the students line up facing their partners in the center of the mat.
    Step 3 - Explain the Rules:
  • You will work as a team crawling down the mat.
  • Once you reach the other side of the mat, perform 5 push-ups then sit.
  • The first pair to finish is the winner.
    • Step 4 - Takeaways:
  • Work together as a team to move as “one” and not drop the pad.
  • Show good form on each push-up so that you get stronger.
  • Keep trying hard even when it gets tough.
    • Step 5
  • Continue so that each person gets to go forwards and backwards.
    • How To Video
    Skill:
    Strength
    Drill:
    Bear O War
    Equipment needed:
    1 Belt and 2 Pads Per Line
    Instructors needed:
    1 per Line
    Description:
    The students will practice STRENGTH by being able to battle with another student to try to reach the objective, students will be physically challenged by having to engage their whole body to win the game.
    Teaching SKILLZ:
    CHOICES – The instructor can ask the students to pick a partner in ten seconds. This gives them the chance to work with the people they want to work with, which can motivate them to beat their friend even more. The choice in the activity will also empower the students, as they will feel more in control over what they are doing.
    Brain SKILLZ:
    RESPONSE INHIBITION – The students must be able to crawl to the pad in front of them, despite someone pulling them in the opposite direction. This works on their ability to complete a task despite distraction, as they cannot give up even though someone is pulling them the other way.
    Step 1
    Divide your students into pairs.
    Step 2 - Setting Up the Drill:
    Have the instructor tie a strong knot on the back of both of the student’s belts, then they will spread apart so the belts are tight.
    Step 3 - Explain the Rules:
  • When the instructor says “GO” students will attempt to bear crawl for the pad that is 4 ft in-front of them the other student will attempt to resist.
  • The student will have 30 seconds to crawl to the pad if they get it then the other person does 5 push-ups.
  • Have the students battle best of 3 switching between rounds, if the score is 1-1 rock paper scissor for who does what in round 3.
    • Step 4 - Takeaways:
  • Don’t stop moving.
  • Keep your eyes up on the pad.
  • Take big steps to get the pad.
    • Step 5
  • Continue so that each student has at least 2 turns.
    • How To Video
    Skill:
    Strength
    Drill:
    Clock Push Ups
    Equipment needed:
    None
    Instructors needed:
    1 per Line
    Description:
    In this drill the students will do twelve push-ups as they rotate their body in between each push-up in the direction of the numbers on a clock.
    Teaching SKILLZ:
    HEALTHY COMPETITION – The instructor can make it into a competition, to see which student can complete the clock the fastest while also having good pushups. The person who completes it the fastest gets a point, and the first student to two points wins.
    Brain SKILLZ:
    RESPONSE INHIBITION – The students must be able to do pushups while also moving in a different direction between every pushup. This works on their ability to complete a task despite distraction, as adjusting their arms between pushups can put extra strain on their arms, but they have to continue to do pushups despite their arms hurting.
    Step 1
    Divide your students into several groups with no more than four students per group.
    Step 2 - Setting Up the Drill:
    The student will start in push-up position as their body faces 12 o’clock
    Step 3 - Explain the Rules:
  • The student will start in push-up position as their body faces 12 o’clock
  • They will do one push-up and then rotate their body to 1 o’clock and then do a push-up
  • They will continue as they rotate their body in between each push-up through the numbers on a clock
  • All together they will do twelve push-ups
    • Step 4 - Takeaways:
  • Learning how to move while doing pushups to strengthen the body
    • Step 5
  • You can also make it a race to see which student can make it through the numbers of a clock the fastest.
    • How To Video
    Skill:
    Strength
    Drill:
    Crunch Elbows
    Equipment needed:
    Two focus mitts per line
    Instructors needed:
    1 per Line
    Description:
    In this drill the students will build their abdominal muscles by doing a crunch and then elbow striking mitts as they come up on each crunch.
    Teaching SKILLZ:
    CHOICES – The instructor can ask how many reps the student would like to do, no less than twenty. The choice in the activity will empower the students, as they will feel more in control over what they are doing.
    Brain SKILLZ:
    VISUAL PROCESSING – The students have to sit all the way up in order to spot their targets and hit them with the correct move. This works on their ability to respond to visual cues.
    Step 1
    Divide your class into lines.
    Step 2 - Setting Up the Drill:
    The first student in each line will lie down in crunch position.
    Step 3 - Explain the Rules:
  • The instructor will support their knees and hold a focus mitt in each hand.
  • The student will do a crunch and strike each mitt with an elbow strike as shown in the pictures.
  • The student will repeat this process twenty times.
  • Continue until each student has a turn.
    • Step 4 - Takeaways:
  • Strengthen the abdominals by doing crunchs.
    • Step 5
  • On the second round let them do 20, 30, 40, or 50 reps.
    • How To Video
    Skill:
    Strength
    Drill:
    Dodgeball Transfer
    Equipment needed:
    8 kicking shields/bucket, dodgeballs
    Instructors needed:
    A few to monitor
    Description:
    The students will work on their cardio STRENGTH by continuously running dodgeballs back and forth for 1 minute.
    Teaching SKILLZ:
    TRICKERY – The instructor can say things like “ghost” and “gogurt” in order to try and trick the students. This will enhance their auditory processing skills as they have to listen for the whole word, and not just the sounds in the word.
    Brain SKILLZ:
    SPEED OF PROCESSING – The students must be able to run to the dodgeballs, pick up the dodgeballs and place them in the buckets on their turn. This works on their ability to complete a task quickly and accurately.
    Step 1
    Divide the class into two teams.
    Step 2 - Setting Up the Drill:
    You will need 2 large containers or 8 pads to form two boxes to contain the dodgeballs.
    Step 3 - Explain the Rules:
  • When you say “go” the first person of each team will run to the opposing team’s dodgeballs and grab one.
  • Then run it back to their container and place it inside.
  • The next person in line will then race to the opposing team’s container grab another ball and run it back.
  • If a dodgeball falls out of the container when they return it, then it must remain out of the container and does not count.
  • Continue for 1 minute. The team with the most dodgeballs at the end of 1 minute is the winner.
    • Step 4 - Takeaways:
  • Breathe as you run so you don’t run out of breath.
  • Pay attention to where you place the ball to be sure it gets into the box.
  • Wait for your teammate to give you a high five before you go.
    • Step 5
  • Continue for three rounds.
    • How To Video
    Skill:
    Strength
    Drill:
    Fish in a Barrel
    Equipment needed:
    1 kicking shield per group
    Instructors needed:
    1 per Line
    Description:
    In this drill we will be working on physical and cardio STRENGTH by having student hold back an instructor using powerful pushes and strikes while resisting fatigue.
    Teaching SKILLZ:
    EXTRINSIC MOTIVATION – If the instructor escapes, the whole team has ten pushups. If the instructor cannot escape, then the instructor has ten pushups.
    Brain SKILLZ:
    VISUAL PROCESSING – The students must see the instructor come towards them and hit the target with as many techniques as they can in order to keep the instructor from escaping. This works on their ability to respond to visual cues.
    Step 1
    Divide your students into groups
    Step 2 - Setting Up the Drill:
    Have each group form a circle. Place one instructor in the middle holding a kicking shield.
    Step 3 - Explain the Rules:
  • The instructor will randomly choose a student and charge towards them.
  • That student will have 10 seconds to push back, punch, and kick the shield to prevent the instructor from escaping the circle.
  • When the instructor is not being attacked he/she can yell “Jump” and the whole circle does 5 squat jumps, or “Down” and the whole circle does 5 push ups.
  • If the instructor can escape, the whole team has to do 5 burpees.
    • Step 4 - Takeaways:
  • Make sure you have a 1 on 1.
  • Have the strongest moves possible.
  • Wait for your turn.
    • Step 5
  • Continue for multiple rounds.
    • How To Video
    Skill:
    Strength
    Drill:
    Heavy Bag Relay Race
    Equipment needed:
    One wave bag cushion and 3lb weight per line
    Instructors needed:
    Several to monitor
    Description:
    In this drill the students will build their upper body and leg muscles by carrying a wave bag (with weights in it) up and down the mat. This is a great workout drill that your students will enjoy doing over and over again.
    Teaching SKILLZ:
    HEALTHY COMPETITION – The instructor can give the fastest team a point, and the team with the most points at the end of the game wins. The instructor can also give the lines silly names, like “Hamburgers vs. Hotdogs” in order to motivate the students to win as a team. The team with the most points at the end of the game will win.
    Brain SKILLZ:
    RESPONSE INHIBITION – The students must be able to carry the pad all the way down the mat, and all the way back without pausing or dropping the pad. This works on their ability to complete a task despite distraction, as they cannot drop the pad even though their arms might be tired from carrying it.
    Step 1
    Divide your students into several lines. Have them line up on one end of the mat.
    Step 2 - Setting Up the Drill:
    For each line, take a wave bag cushion and turn it upside down. Place a 3lb weight in the tube of the cushion.
    Step 3 - Explain the Rules:
  • Explain to the students that they must hold the cushion tightly. If they drop the cushion they must do twenty push-ups. Also warn them of how the weights will fall out if they drop the target and someone can trip on them.
  • The first student in each line will carry the wave bag cushion up and down the mat.
  • Continue until each student has at least three turns.
  • Make it a contest to see which line can finish the fastest.
  • For older students, you can use heavier weights.
    • Step 4 - Takeaways:
  • Strengthen the body and legs by racing with weights
    • Step 5
    How To Video
    Skill:
    Strength
    Drill:
    How Far
    Equipment needed:
    1 Kicking Shield per line
    Instructors needed:
    1 per Line
    Description:
    Students will practice having good STRENGTH by demonstrating their ability to do multiple sidekicks moving their instructor down the mat with every kick, whoever get the instructor the farthest wins.
    Teaching SKILLZ:
    INTRINSIC MOTIVATION – The instructor can tell the students to remember how far they were able to push the instructor on the first round, and motivate the students to see who can push the instructor even farther on the second round, so that they can get even better.
    Brain SKILLZ:
    ATTENTION CONTROL – The student must be able to use their kicks on the pad in order to push the instructor far down the mat before time is up. This works on their ability to focus on one thing for an extended period of time, as they have to push their instructor as far down as they can without stopping.
    Step 1
    Divide your students into lines.
    Step 2 - Setting Up the Drill:
    Have the students sitting with the instructor.
    Step 3 - Explain the Rules:
  • The 1st student in each line will stand up and face the instructor.
  • When the instructor says “GO” the students will start front kicking the kicking shield trying to move their instructor.
  • The students will have 10 seconds to move the instructor as far as possible with their kicks, whoever gets the farthest wins.
    • Step 4 - Takeaways:
  • Keep going and don’t give up.
  • Kick hard on every rep so that your instructor moves.
  • Be accurate a missed kick won’t move the instructor.
    • Step 5
  • Continue until each person has 2-3 turns.
    • How To Video
    Skill:
    Strength
    Drill:
    Rock Paper Scissor Push-Ups
    Equipment needed:
    None
    Instructors needed:
    1 per Line
    Description:
    Students will practice having good STRENGTH by working on their ability to hold a push-up position as they play rock paper scissors against their partners.
    Teaching SKILLZ:
    NEUROBICS – When the losing student does their five pushups, the instructor can have them name five movies, books, superheroes, etc. This will help the student be more motivated to do their pushups, as they will be naming fun things that they like, and it will also connect the left and right hemispheres of their brain.
    Brain SKILLZ:
    DIVIDED ATTENTION – The students must be able to stay in their pushup position, while also playing rock paper scissors with one hand. This works on their ability to focus on multiple things at one time, as they cannot fall from their pushup position, even if they are doing something else with their other hand.
    Step 1
    Divide your students into lines.
    Step 2 - Setting Up the Drill:
    Have the students sitting with the instructor.
    Step 3 - Explain the Rules:
  • The 1st two students in each line will face each other in push-up position.
  • They will then play a game of rock paper scissors without falling from their push-up position.
  • The winner of the game stays in their push-up position the loser has 5 push-ups and has to go to the end of the line.
  • The students want to hold their spot at the front for as long as possible.
    • Step 4 - Takeaways:
  • Core control so that you don’t sag in you push-up position
  • Go fast through the rounds
  • Get low on each and every push-up.
    • Step 5
  • Continue until each person has 2-3 turns.
    • How To Video
    Skill:
    Strength
    Drill:
    Moving Up
    Equipment needed:
    Four dots for each line
    Instructors needed:
    Several to monitor
    Description:
    Students will work on their STRENGTH by increasing the repetitions of each exercise.
    Teaching SKILLZ:
    CHOICES – On the second round, the instructor can have them choose between two leg exercise the instructor picks. On the third round, they can choose between two core exercises that the instructor picks. The choice in the activity will empower the students, as they will feel more in control over what they are doing.
    Brain SKILLZ:
    RESPONSE INHIBITION – The students must be able to do an increasing number of pushups on each dot. This works on their ability to complete a task despite distraction, as they have to do more and more pushups every time even though their arms are getting tired.
    Step 1
    Divide your students into lines.
    Step 2 - Setting Up the Drill:
    Put each line’s dots six feet apart for each other
    Step 3 - Explain the Rules:
  • When the instructor says “Go!”, the students in the front of their lines will run to the first dot
  • The student will start with five push-ups
  • As soon as they finish, they will move to the next dot and do ten push-ups
  • The next dot will be fifteen and the last dot twenty push-ups
  • Once they finish, they will high five the next person in line to go
    • Step 4 - Takeaways:
  • Give 100% so you can get stronger
  • Keep going because it will get harder if you take more breaks
  • Cheer on your team members so they have encouragement
    • Step 5
  • After everyone has done push-ups, move to squat jumps, and then leg raises
    • How To Video
    Skill:
    Strength
    Drill:
    Partner Push-Ups
    Equipment needed:
    None
    Instructors needed:
    Several to monitor
    Description:
    The students will practice STRENGTH by working with partners on their push-ups while in a race.
    Teaching SKILLZ:
    CHOICES – The instructor can ask the students to pick a partner in ten seconds. This gives them the chance to work with the people they want to work with, which can motivate them to work with their friend even more. The choice in the activity will also empower the students, as they will feel more in control over what they are doing.
    Brain SKILLZ:
    VISUAL PROCESSING – The student must be able to do their pushup while keeping their head up, so they can see their partner’s arm, and high five each other when they complete a push up. This works on their ability to respond to visual cues, as when they see their partner’s arm reach up, they can high five and do another pushup.
    Step 1
    Divide your students into pairs
    Step 2 - Setting Up the Drill:
    Have the partners sit next to each other
    Step 3 - Explain the Rules:
  • The students will run down the the other side of the mat with their partner
  • They will do 10 push-ups giving each other a high five in between each rep
  • The first team to run back and have a seat will get a point for their line
  • Move on to 15 and then 2o reps for rounds 2 and 3
    • Step 4 - Takeaways:
  • Run fast so you get down to the other side faster
  • Clap your hands in between each rep so they can count
  • Motivate your partner to go even faster
    • Step 5
  • Continue until they have made it to 20 reps
    • How To Video
    Skill:
    Strength
    Drill:
    Pass the Ball
    Equipment needed:
    One small ball per group
    Instructors needed:
    1 per Line
    Description:
    The students will work on building their strength by passing a ball over their head using only their feet to hold the ball. This builds abdominal muscles.
    Teaching SKILLZ:
    TRICKERY – The instructor can say things like “ghost” and “gogurt” in order to try and trick the students. This will enhance their auditory processing skills as they have to listen for the whole word, and not just the sounds in the word.
    Brain SKILLZ:
    VISUAL PROCESSING – The students must be able to see the ball over their head, and grab it with their feet and not their hands. This works on their ability to respond to visual cues quickly, as they have to reach the ball with their feet quickly in order to help their team finish first.
    Step 1
    Divide your students into lines with no more than five students per line. Have the students lay on their backs in a straight line.
    Step 2 - Setting Up the Drill:
    For each line you will need a small ball.
    Step 3 - Explain the Rules:
  • When I say “go” the first student in line will pass the ball over their head to the next person in line.
  • The next person must take the ball with their feet and pass it over their head to the next person in line, and so forth all the way down the line.
  • If anyone drops the ball, the entire line must start over.
  • The first line to finish is the winner.
    • Step 4 - Takeaways:
  • Use only your feet to strengthen your legs and work on coorindation and teamwork.
    • Step 5
  • Continue for at least five rounds.
    • How To Video
    Skill:
    Strength
    Drill:
    Plank Round Kicks
    Equipment needed:
    1 Wavemaster per line
    Instructors needed:
    1 per Line
    Description:
    Student will practice STRENGTH by holding a plank position and being able to demonstrate multiple round kicks while holding that same position.
    Teaching SKILLZ:
    NEUROBICS – While completing their turn, the instructor can have the students name superheroes, movies, books, etc. This will help to connect the left and right hemispheres of their brain, as well as keep the students engaged.
    Brain SKILLZ:
    DIVIDED ATTENTION – The students must be able to hold their plank position, while also round kicking the pad next to them. This works on their ability to focus on multiple things at a time, as they have to hold themselves up with one leg and one arm in order to do a strong round kick on the pad, doing their plank position and a round kick at the same time.
    Step 1
    Divide your students into lines.
    Step 2 - Setting Up the Drill:
    Have the 1st student on their forearms and toes.
    Step 3 - Explain the Rules:
  • The 1st student will be in their plank position next to the Wavemaster.
  • The students will have to chamber over the base of the Wavemaster and round kick.
  • They will do this 5 times on each side before going to the end of the line.
  • On round 2 have them go to the other side of the bag and use the opposite leg.
    • Step 4 - Takeaways:
  • Try not to put your knees on the floor.
  • Chamber your round kick tight.
  • Kick with as much power as possible.
    • Step 5
  • Continue until each student has 2 turns.
    • How To Video