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The Grind
Each station can have a different strike, or not. 10 seconds per station. At the end, have students look down at the pad as if it were an attacker that they just defeated.

1. 30 sec. Coordination Jumping Jacks Coordination Jumping Jacks

2. Quick review of Blocks 1- 10

3. 1-10 Alternating Pushup & Crunch

4. 20 Ditch Hoppers

5. 10 each leg-One legged toe-tappers with Front Kick

 6. 30-seconds-Bouncing Knees

7. 30-seconds-1-2-3     

(Penetrate-Engage-Clear-Change Position)

8. 30-seconds-Mountain Climbers

9. 5 x 10 seconds-V-Abs

10. 30-seconds-Banana Roll

11. 1-minute-Plank

1. Front Shoulder Fake

2. Jab-Step-Sidekick Replace Jab with Front Shoulder Fake

3. Rock Back Block-2-3-Cutting Kick 10 each side in mirror then 10 each side with a partner.

Target Drills

(60 seconds per round. Same person all four rounds then switch)

1. Round One – 1-1-2-3-weave
2. Ten Push Up / Ten Sit Ups
3. Round Two – 1-2-3-4
4. Ten Push Up / Ten Sit Ups
5. Round Three – Partner mixes and calls the numbers 1-2-3-4
6. Ten Push Up / Ten Sit Ups
7. Cutting Kick on target full blast while alternating legs 
8. Ten Push Up / Ten Sit Ups

Cool Down
1. Form a circle with students facing the center

2. Alternating 3 Sets of 10 Push Ups  & 10 Toe Tapper Sit Ups

3. 5-Part Stretch

Typically, American kickboxing is above the waist. No leg kicks, knee strikes, or elbows. It’s not as brutal or hard on the body as many of the older kickboxing systems like Muay Thai.

First American kickboxing fight: Joe Lewis vs Greg Baines. Lewis won by KO in round 2. Joe Lewis was the first martial arts superstar. He won the heavyweight title on ABC TV in 1974. 

In 1974 Mike Anderson created the Professional Kickboxing Association (PKA). The PKA  World Championships aired on ABC in 1974 as the highest rated program of the season. 

Joe Lewis won Heavyweight.

Jeff Smith won Light-Heavyweight. 

Bill “Superfoot” Wallace won Middleweight. 

Isais Duenas won Lightweight.

Grind Divided

1. 30 sec. Coordination Jumping Jacks Coordination Jumping Jacks

2. Quick review of Blocks 1- 10

3. 1-10 Alternating Pushup & Crunch

4. 20 Ditch Hoppers

5. 10 each leg-One legged toe-tappers with Front Kick

 6. 30-seconds-Bouncing Knees

7. 30-seconds-1-2-3     

(Penetrate-Engage-Clear-Change Position)

8. 30-seconds-Mountain Climbers

9. 5 x 10 seconds-V-Abs

10. 30-seconds-Banana Roll

11. 1-minute-Plank

1. Review Sidekick
Teach Defensive Sidekick

10 each side with partner slowly attacking with a 1-1-2 combo. Defender steps back and slowly sidekicks the body.

b.  

10 each side with partner

Mix Distance and Jam 10 each side with partner

Target Drills NV
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 Push Ups  & 10 Toe Tapper Sit Ups

3. 5-Part Stretch