Module One. Week One.

Martial Arts

Class One

History

Four major traditional martial arts systems
America influence

Self Defense

1. Home Invasion Scenario

Warm Up 

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

2. Review distance and alignment

3. Spidey Sense Drill

4. Review Penetrate-Engage-Clear-Change Position
    a. Review  Jab
   
b. Movement Jab 30-seconds (Penetrate-Engage-Clear-Change Position)

5. Review Cross
   
a. Review 1-2
   
b. 1-2 30-seconds (Penetrate-Engage-Clear-Change Position)

6. Review Hook
   
a. Review 2-3 Stepping in & Retreat
   
b. 1-2-3 30-seconds (Penetrate-Engage-Clear-Change Position)

7. Review Uppercut
   
a. Review 1-4-3
   
b. 1-4-3 30-seconds (Penetrate-Engage-Clear-Change Position)

8. Review Front Kick (Lead and Back Leg)
   
a. 10 - Skip Front Leg Front kick on each side

9. Review Back Kick

    a. 10 Back kicks on each side

10. 10 Bicycles

Skills / Drills

Teach Side Kick

1. Teach Side Kick

2. Teach Side Kick Defense (Distance, Jam)

Shield Drills

1. Side Kick on Shield 30—seconds each side 

2. Front Kick on Shield 30—seconds each side 

3. Back Kick on Shield 30—seconds each side 

Cool down

1. Form a circle with students facing the center

2. Alternating Sets of 15 slow 3 push-ups & 20 crunches

3. Stretches until end of class

Self Defense

1. Teach Side Headlock Defense

a. 10 Each Side w/partner (Shake hands, introduce yourself)

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

Teach Cutting Kick

a. Teach Cutting Kick

b. Teach Leg Check Defense

c. Cutting Kick on Target 10 each side

d. Cutting Kick with Partner 10 each side

e. Cutting Kick with Partner Leg Check (10 each side)

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

History

Kung Fu

Kung fu, soft, circular, first Asian martial art

Wu Shu, Wing Chun, Bruce Lee’s original system

Self Defense

1. Review Side Headlock 5 Each Side

Warm Up

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

2. Head Movement Triangle (Target vs Position movement)

3. Front Shoulder Fake

4. Review Penetrate-Engage-Clear-Change Position

5. Review  Jab

6. Movement Jab & Double Jab to head and body 30-seconds (Penetrate-Engage-Clear-Change Position)

7. Review Cross

8. Review 1-2 Rockback 2

9. 1-2 Rock back-2  30-seconds 

10. Review Hook & Uppercut

11. Review 3-4-3-4-clearing 1

12. Review 3-4-3-4-clearing 1 30-seconds (In close)

13. Review Front kick & Back kick

14. 10 Front kick-Back kick without setting legs down

 

Skills

1. Review Side Kick

2. Review Distance and Jam Defense

 3. Careful Exchange of Side Kick vs Distance or Jam

Teach Chop/Knifehand

 1. Demo on targets 

2. Chop down, across, up

2. 10 Chops on target down, across, up

 

Shield Drills

 

1. Side Kick on Shield 30—seconds each side 

 

2. Front Kick on Shield 30—seconds each side 

 

3. Back Kick on Shield 30—seconds each side 

 

 

 

Cool down

 

1. Form a circle with students facing the center

 

2. Three Sets of 15 slow push ups & 20 crunches Alternating

 

3. Stretches until end of class

 

Teach/Review Foundation Skills (Set The Stage)
1. Pushup / Crunch alternating – 30 seconds each for two rounds.
2. Head Movement (Target vs Position movement)
3. Movement vs Shoulder Tag Drill
4. Review Penetrate-Engage-Clear-Change Position
a. Review Jab / Step in Jab
b. Movement Jab & Double Jab to head and body     30-seconds     (Penetrate- Engage- Clear- Change Position)
5. Review Cross
    a. Review 1-2
b. Movement 1 - 2 in the mirror
6. Review Hook & Uppercut
    a. Review 3-4-3-4-clearing 1
b. Review 3-4-3-4-clearing 1 30-seconds (In     close)
7. Review Front Kick & Back kick
a. 10 Front kick-Back kick without setting legs down

Skills / Drills Set Point Control

1. Cutting Kick
a. Review Cutting Kick
b. Review Leg Check Defense
c. Careful Exchange of Cutting Kick vs Leg Check
d. Cutting Kick on Target 10 each side

 

Cooldown
2. Mitt Drills with Partner (1-minute each side)
a. 1-2 Weave
b. 1-2-3
c. 1-2-3-4
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