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