(Ages 10 – 14)

Class 10 – Reaction

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 REACTION.
  • REACTION means an action in response to some influence
  • This is important because you can know all of the best self-defense moves, but if you cannot react quickly enough then you won’t be able to defend yourself.

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

1. Reacting quickly when defending your self. 2. Reacting quickly under pressure. 3. Reacting quickly when falling.
Skill-Building Drills – 15 Minutes

Make them Miss:

The students will improve their reaction time by learning to evade quickly and not waste time while striking back. This drill will help develop a sense of urgency because the target may not be available for long.
  • Teaching SKILLZ: EXTRINSIC MOTIVATION – If the student misses the target or they are too slow, then they will have two pushups for every target they miss.
  • Brain SKILLZ: VISUAL PROCESSING – The student must be able to see the pads pop up and hit them, as well as see the kick coming towards them and dodge with the correct footwork. This works on their ability to process visual activity.

Pad Popper:

The students will practice having good REACTION by demonstrating their ability to quickly strike different levels on the wavemaster. This will challenge them mentally by requiring them to quickly hit the different levels after hearing them called out by an instructor.
  • Teaching SKILLZ: NEUROBICS – After the first round, the instructor can change the names of the levels to things like colors or animals in order to challenge the student’s working memory more. For example, instead of “Low, Mid, High”, you can do “dog, cat, fish”.
  • Brain SKILLZ: WORKING MEMORY – The student must remember the order of the levels called out by the instructor, and punch those levels quickly.
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