(Ages 7 – 9)
Class 13 – Intensity
Static Warm-Up – 7 Minutes
- Arms: Hold push-ups
- Legs: Hold squats position
- Abs: Hold dish
- Core: Hold beginner bridge w/ leg out
Mat Chat – 3-minutes (Includes Water Break)
- Today we are going to work on INTENSITY.
- INTENSITY means to have great frequency, pitch and magnitude.
Here are the three INTENSITY tips that you will learn today:
1. Have great pitch – being loud when you answer up & yell. 2. Have great frequency – the amount of perfect reps that you can do. 3. Have great magnitude – having great strength and energy in what you do.Skill-Building Drills – 15 Minutes
Hammer Time:
The students will practice INTENSITY by demonstrating their ability to consistency in their jumps and in their breaks as they demonstrate jump hammerfist over obstacles.- Teaching SKILLZ: EXTRINSIC MOTIVATION – If the student can break it three times in a row without hitting the pads, the instructor will do five pushups. If the student does not break it three times in a row or steps on the pads, the student will do five pushups.
- Brain SKILLZ: VISUAL PROCESSING – The student must be able to see where the pad is and jump over it without landing on the pads, and make sure they hit their target in the correct area.
Pad Pendulum:
In this drill the students will practice intensity in the execution of their punches. The students will punch the pad as the instructor swings a foam sword slow, then medium, and then fast.- Teaching SKILLZ: EXTRINSIC MOTIVATION – If the student can punch the pad without getting hit, the instructor will do five pushups. If the student gets hit by the noodle, the student will do five pushups.
- Brain SKILLZ: VISUAL PROCESSING – The student must be able to see where the noodle is, and track it as it moves and only punch when they won’t get hit by the noodle.
Skill Stripe Test – 15 Minutes
Passive Stretches: 5-minutes
- Figure four stretch
- Hip twists/li>
- Knee splits
- Wake ups
Game – 3-minutes