(Ages 10 – 14)

Class 2 – 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 on decision-making skills.
Skill-Building Drills – 15 Minutes

Quick Draw:

In this drill the students will play a game of quick draw with punches and front kicks to see who has the best reaction time which is an important element of self-defense.
  • Teaching SKILLZ: HEALTHY COMPETITION – The students will compete against each other to be the quickest to hit the pad correctly.
  • Brain SKILLZ: VISUAL PROCESSING – The students will practice this skill by seeing the target position and then responding with the correct move.

Cold Potato:

In this drill the students will build their reaction skills with protection reflexes. The students will pass a ball around in a circle and when the music stops, the person with the ball must hold onto it for five seconds as the people to their left and right try to steal the ball.
  • Teaching SKILLZ: INTRINSIC MOTIVATION – The student will try to get the ball to avoid having to do push-ups.
  • Brain SKILLZ: RESPONSE INHIBITION – The students will practice this skill by not getting distracted while the music is playing so they can respond when the music stops.
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