Skill: Versatility
Drill: Weight Form
Equipment needed: Two 5-pound weights per group
Instructors needed: 1 per Line
Description: In this drill the students will build power in their form while holding a small weight in each hand.
Teaching SKILLZ:
CHOICES – The student can choose the weights they want to use, making sure its three to five pounds to avoid injury. This will allow students to give themselves a challenge if they would like. 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 student must be able to do their form while having the weights in their hands. This will work on their ability to do a task despite distraction, the distraction being the tiredness they may feel from the weights.
Step 1
Divide your students into groups based on rank.
Step 2 – Setting Up the Drill:
The first student from each group will perform their form while holding a weight in each hand.
Step 3 – Explain the Rules:
  • The instructor will help the student maintain technique while they perform their form.
  • Continue until each student has two turns.
Step 4 – Takeaways:
  • This drill will develop arm muscles and allow students to focus on forms despite distractions.
Step 5
  • One the third round, make this a competition to see which student has the best technique while holding the weights.
 
How To Video