(Ages 10 – 14)

Class 15 – Strength

Dynamic Warm-Up – 7 Minutes
  • Arms: Triangle push-ups
  • Legs: Jump squat scissor kicks
  • Abs: V-sit ups/li>
  • Core: Half windmill
Mat Chat – 3-minutes (Includes Water Break)
  • Today we are going to work on STRENGTH.
  • STRENGTH means the quality or state of being strong, powerful, and forceful.
  • This is important because you need STRENGTH in order to excel in the Martial Arts.
  • Here are the three ways that we are going to improve your STRENGTH skills today:

    1. Applying STRENGTH with a partner. 2. Having perseverance with your STRENGTH. 3. Applying STRENGTH together as a team.
  • Skill-Building Drills – 15 Minutes

    Round Kick Burnout:

    The goal of this drill is to develop fast twitch muscle and improve muscle endurance through rapid repetition.
  • Teaching SKILLZ: TRICKERY – The instructor can say words that sound like “go”, like “gopher” and “ghost” in order to challenge the students’ auditory processing and keep them engaged.
  • Brain SKILLZ: ATTENTION CONTROL – The student must be able to focus on their technique for fifteen seconds, while making sure they are going as fast as they can for the entire duration despite how tiring it might get.
  • Lumberjack Lifts:

    The students will practice having good STRENGTH by demonstrating their ability to lift a heavy object that gets heavier on each round!
  • Teaching SKILLZ: INTRINSIC MOTIVATION – On the second round, the instructor will add weights to each bag, but they are allowed to do less reps. However, the instructor can explain that if they think they can do it and the really want to get better, then they can do more reps.
  • Brain SKILLZ: ATTENTION CONTROL – The student must be able to focus on doing their squats and holding the bag, and continue to do this until they are done with their reps with good technique, despite any tiredness they may feel.
  • Dynamic Stretches: 5-minutes
  • Calf push up stretch
  • Hacky sack
  • Jogging kicks
  • Toy soldier
  • Game – 3-minutes
  • Capture the Flag
  • End of Class Announcments:

    2 Minutes