Skill: Fitness
Drill: Block Drop Punches
Equipment needed: 3 Blocks & 1 Wavemaster per line
Instructors needed: 1 per Line
Description: Students will practice having good FITNESS with their arms by punching as hard as they can to drop all the blocks off the top of the wavemaster bag.
Teaching SKILLZ:
EXTRINSIC MOTIVATION – If the student is able to knock down all the blocks, the instructor will do one pushup per student that also knocked down all the blocks.
ATTENTION CONTROL – The students must be able to punch for as long as they can until all the blocks fall off the bag. This works on their ability to focus on a task for a period of time, as they have to continuously punch until all the blocks fall down.
Step 1
Divide your students into lines
Step 2 – Setting Up the Drill:
Stack 3 blocks on top of each wavemaster, with the bag set about 12” above the tallest student’s head level.
Step 3 – Explain the Rules:
  • Start each round in a middle stance with hands chambered by your side.
  • When the instructor says “go”, you have 5 seconds to punch the bag as hard as you can, as many times as you can.
  • Your goal is to make as many blocks fall as possible while having good technique.
  • The Instructors will do 1 push-up for every line that can drop ALL their pads.
Step 4 – Takeaways:
  • Remember to rechamber your hands on each punch
  • Focus on power and not speed to drop the blocks
  • Don’t stop punching until time is called
Step 5
  • Continue until each student has had 2-3 turns
How To Video