(Ages 10 – 14)
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Class 14 – Instinct

Active Warm-Up – 7 Minutes
  • Arms: Int. triangle push-ups
  • Legs: Advanced squats
  • Abs: Half v-sit up
  • Core: Straight-leg bridge w/ shoulder taps
Mat Chat – 3-minutes (Includes Water Break)
  • Today we are going to work on INSTINCT.
  • INSTINCT means to make good judgments quickly and effectively.
  • This is important because you need INSTINCT in order to spar well on a consistent basis.

Here are the three ways that we are going to improve your INSTINCT skills today:

1. Using INSTINCT with just your hands or feet. 2. Using INSTINCT with just offense or defense. 3. Using INSTINCT with just jumps or spins.
Skill-Building Drills – 15 Minutes

Danger Spar:

The students will work on their instinct skills by sparring in a limited area with obstacles in their way. This is great for building spatial awareness and courage.
  • Teaching SKILLZ: EXTRINSIC MOTIVATION – If the student steps outside of the ring, or hits one of the obstacles, that student will have five pushups.
  • Brain SKILLZ: DIVIDED ATTENTION – The student must be able to focus on their opponent and spar them, while being aware of their surroundings and watching out for the obstacles in the ring.

On the Pad Tag:

The students will challenge their instinct by point sparring while standing on a pad. This will build balance and confidence.
  • Teaching SKILLZ: INTRINSIC MOTIVATION – On the second round, the instructor can tell the students to last longer on the pads than they did on the previous round. They do not have to win to show improvement, but if they can last longer than they did last turn, that means that they have improved.
  • Brain SKILLZ: SPEED OF PROCESSING – The student must be able to hear the instructor say “go”, and then the student must attempt to knock their opponent off the pads using their techniques, while blocking their opponent’s techniques as well. This works on their ability to make the correct choices quickly, and tests how quickly they can process incoming information.
Skill Stripe Test – 15 Minutes

See Testing Charts:

View Beginner Testing Chart
View Intermediate Testing Chart
View Advanced Testing Chart
Extreme SKILLZ Downloads
Active Stretches: 5-minutes
  • Advanced lunges
  • Starfish stretch
  • Twisting rubber guard stretch
  • Wrist-lock stretch
Game – 3-minutes
  • Speed Ball

End of Class Announcments:

2 Minutes