Module One. Week One.

Kickboxing

Class One

History

Okinawan Karate - Okinawa

Okinawan Karate-Hard, body conditioning, 

Goju, etc...

Self Defense

1. Review interlaced bear hug defense

2. Teach interlocked bear hug defense

3. 5 Each side

Warm Up

1. Push Up / Crunch alternating 30-each two rounds

2. Teach/Review-Penetrate-Engage-Clear-Change Position

    a. Review Jab / Step in Jab

    b. Movement Jab for 30-seconds     (Penetrate-Engage-Clear-Change Position)

3. Ditch Hoppers 2 x 1 w/ 15-second rest

4. Review Jab - Cross

a. Review 1-2

    b. 1-2 in air for 30-seconds (Penetrate-Engage-Clear-Change Position)

5. Review Hook

    a. 1-2-3 in air for 30-seconds (Penetrate-Engage-Clear-Change Position)

6. Review Uppercut

    a. Review 1-2-3-4

    b. 1-2-3-4 in air for 30-seconds (Penetrate-Engage-Clear-Change Position)

7. Review Front Kick

    a. 10 - Front Leg kick on each side

8. Review Back Kick

    a. 10 Back kicks on each side

9. 2 sets of 10 Leaping Xs

Skills/Drills

Review Chop

Teach Ridge Hand

    a. Demo on targets 

    b. Front hand, rear hand

    c. 10 Chops on target down, across, up

    d. 10 Ridge Hands front hand, rear hand each

Review Side Kick

1. Review Side Kick

2. Teach defensive side kick

3. 1-1-2 vs defensive side kick 

Shield Drills

1. Side Kick on Shield 30—seconds each side 

2. Side Kick - Step Back Defensive Side Kick on Shield 30—seconds each 

Cool Down

1. Form a circle with students facing the center

2. Alternating 3 Sets of 15 slow (3 sec down blast up) pushups & 20 crunches

3. Stretches until end of class

Class Two

Self Defense

Teach Wrist Escape

1. Review Side Headlock
a. 5 Each Side

Warm Up 

1. Pushup / Crunch alternating – 30 seconds each for two Sides.

2. Head Movement Triangle (Target vs Position movement)

3. Slow Jab vs Head movement with partner

4. Demo Knee Strike

   a. Teach Switch Footwork

   b. 30-seconds Switch Knee

5. Review 1-2-Rear Leg-Sidekick

   a. 1-2--Rear Leg-Side Kick 30-seconds in air

   b. 1-2--Rear Leg-Side Kick 30-seconds in air with partner

6. Review 1-2-Front Leg Leg Sidekick

   a. 1-2-Front Leg Leg Sidekick 30-seconds in air

   b. 1-2-Front Leg Leg Sidekick 30-seconds in air with partner

7. One legged toe tappers 10 each side

8. Review Front kick & Back kick

   a. 10 Front kick-Back kick without setting legs down

   9. Front kick-Back kick without setting legs down

Skills / Drills

Review Ridge Hand

1. Demo front hand and rear hand Chop

2. 10 Chops on target Down, Across, Up

3. 10 Ridge Hands on target Front hand, rear hand each

Review Sidekick & Defensive Side Kick

1. Review Sidekick

2. Review Sidekick Defense

3. Exchange of Sidekick vs Sidekick Defense

4. Skip Sidekick on Target 60-seconds each

Cool Down

1. Form a circle with students facing the center
2. Alternating 3 Sets of 10 Staggered Push Ups & 10 Half Jack Knives
3. Stretches until end of class