Module One. Week Four.

Kickboxing

Class One

Semi-contact Kickboxing

This is the type of kickboxing we do in our sparring class. We use the techniques of kickboxing but with light contact to prevent injury. 

The competition in semi-contact should be executed in its true sense with light and well-controlled contact. It is a technical discipline with equal emphasis put on hand and foot techniques from an athletic viewpoint. Techniques (punches and kicks) are strictly controlled. 

Self Defense

1. Side Headlock Line Drill

Line up facing partners.

One side applies side headlock. The other side defends. 

Move all the way down the line. Then exchange roles.

Warm Up

1. Jab-Front Leg Round Kick Low 10-each side from movement

2. Pair off for progressive warm up

a. 2 Jab-Front Leg Round Kick at Partner who blocks

b. 2 Partner Clap Push Ups (Left and Right is One)

a. 3 Jab-Front Leg Round Kick at Partner who blocks

b. 3 Partner Clap Push Ups (Left and Right is One)

Repeat to 10 of each

3. Banana Roll - Ten Seconds 

Skills/Drills

Shield Drills

1. 60-seconds each side Cutting Kick on Shields

2. Alternating Back Leg Round Kick Drill -  60-seconds each side

3. Machine Gun 20 Round Kick in Air without setting leg down

Cool Down

1. 45-Second Plank

2. 45-second Plank with Twist both left and right

3. 5-Count Stretch until end of class

Class Two

Self Defense

North-South Headlock Line Drill

  • Line up facing partners.

  • One side applies side headlock.

    The other side defends. 

  • Move all the way down the line. Then exchange roles.

Warm Up

1. Marching Drill 30-seconds

2. Tap-Tap-Leap

3. One legged toe tappers 10 each side

4. Slow Jab vs Head movement with a partner

5. Jab vs Shoulder Sparring

6. Jab vs Front Leg Round Kick Sparring

7. Review Savate Cutting Kick

a. 1-2-Rear Leg-Cutting kick 30-seconds in air

b. 1-2-Rear Leg-Cutting kick 30-seconds in air with a partner

8. Review Back Leg Round Kick

a. 1-2-Front Leg Leg Cutting kick 30-seconds in air

b. 1-2-Front Leg Leg Cutting kick 30-seconds in air with a partner

7. 10 Front kick-Back kick without setting legs down

Skills / Drills

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

2. Target Drills with Partner (1-minute each side)

a. 1-1-2-3 Weave 60-seconds each side

b. Tight 4-3-4 

c. 1-2-3-4 

4. Round kick 10 each side on target

5. Cutting kick 10 each side on target

6. Hard 20 Round Kicks in on a target without setting leg down

Cool Down

Form a circle with students facing the center

1. Walkout with Push Up alternating with Hamstring Stretch

a. 1 Walkout with Push Up

b. 1 Hamstring Stretch 5 seconds left, center, right

c. 2 Walkout with Push Up

d. 1 Hamstring Stretch 5 seconds left, center, right

Repeat until you reach 10

2. 10 Toe Touch Sit Ups 

3. Stretches until end of class