Lesson 1: FOCUS
Section 1: Static Warm-ups
- Arms: Hold intermediate push-ups for 10 seconds – Raise your body off the ground with your palms, while keeping your knees, hips and head aligned. Make sure your toes remain pointed towards the ceiling.
- Legs: Hold squats position for 10 seconds – Lower your body into a deep squat position while your arms remain extended in front of you.
- Abs: Hold beginner dish for 10 seconds – Raise your shoulders off the ground. Try to keep your feet together and try not to bend your knees.
- Core: Hold beginner bridge for 10 seconds – Raise your body off the ground with the palms of your hands and your feet, as if you were a table.
Assignment Overview
- Today you are going to work on FOCUS.
- Here are the three FOCUS tips that I want you to practice today:
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- Keep your hands up when you kick.
- Bend your knee before and after you kick.
- Watch where you are kicking.
Section 2: Skill-building drill (Do three sets)
- Math kicks: You will solve a simple math problem given to you on a flash card and then do front kicks equal to the sum of the math problem. Continue until you solve five problems in a row.
- Ninja kicks: Mark a small box with tape to stand in. Do ten kicks while keeping your feet in the box while blindfolded.
Section 3: Passive stretches
- Hold bow and arrow stretch for 10 seconds – Cross one arm across your body. Use the opposite arm to hold it to your chest locking arms at the elbows or slightly higher.
- Hold back-bend for 10 seconds – Stand with feet wide apart. Place hands on your hips. Keeping your head up, bend as far back as you can without falling over.
- Hold front leans for 10 seconds – Stand with feet together. Exhale out as you slowly lean forward. Do not reach for your toes, simple let your body hang while stretching your Back, Hamstrings and Calves.
- Hold middle splits for 10 seconds – From a standing position place hands on the floor. Slowly slide your feet out to the sides. Stop when your knees start to bend.
Lesson 2: TEAMWORK
Section 1: Active Warm-ups
- Arms: Shoulder taps for 10 reps – You will tap your left shoulder with your right hand and then tap your right shoulder with your left hand.
- Legs: Beginner squats for 10 reps – You will lower your body into a deep squat position while your arms remain extended in front of you and then raise your body back up.
- Abs: Sit ups for 10 reps – You will raise your shoulders off the ground and then lower them back to the ground.
- Core: Bridge with side taps for 10 reps – Tap the side of your leg with your hand, alternating arms.
Assignment Overview
- Today you are going to work on TEAMWORK.
- Here are the three TEAMWORK tips that I want you to practice today:
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- Be loud when you lead your partner.
- Go through the commands quickly.
- Lead by great example.
Section 2: Skill-building drill (Do three sets)
- Be the coach: You will build your TEAMWORK skills by coaching your partner through an exercise of your choice. When you lead, follow these steps: 1.) Say the name of the exercise; 2.) Say how many reps you will do; and 3.) Lead by counting out each rep. Switch partners.
- Lumber jacks – You will practice teamwork by kicking targets back and forth with your partner 10 times each leg.
Section 3: Active stretches
- Arm circles backwards and forwards for 10 reps each – Swing your arms in large circles to the front and then to the back.
- Ski’s for 10 reps each – Stand with feet together. Place your hands on your knees. While keeping your knees together, move them in a large circular clockwise motion, then switch directions.
- Side lunges for 10 reps – Stand with feet together. Step out to the side with one foot. Bend your knee while keeping your hands on the floor. Alternate sides.
- Cross over toe touches for 10 reps – From a standing position cross one leg over the other, keeping feet close together. Place one hand over the other and lean forward to touch your toes. Alternate sides.
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