Kickbox drills 2007 part 1
This is a
BoxAerobics pattern from
www.turnstep.com.
(pattern 16267)
Hey all! Here are some easy drills and fillers that help make 'em sweat!
Warmup drill:
- 8 Jacks facing front/8 jacks facing right/8 jacks facing back/ 8 jacks facing left (each jack = 2 counts)
- 8 Power jacks facing front (each jack = 4 counts)
- Shuffle right with right hand speedbag (8 counts)
- Shuffle left with left hand speedbag (8 counts)
- Repeat above 8X
- Jumprope in place (32 counts)
- Jumprope side to side/right and left (32 counts)
- Jump in place 3x/jump 180 degrees to face the back (4 counts)
- Jump in place 3x/jump 180 degrees to face the front (4 counts)
- Repeat above 8X
- Facing front speed run in place (ala football) for 32 counts
This is my warmup but i sometimes use it again ( and again!) during class
DRILL #1: Upper Body - hand/arm strikes
- Jab/cross right/left (16 counts)
- Hook right/left (16 counts)
- Uppercut right/left (16 counts)
- Elbow strike to front right/left (16 counts)
Pyramid down:
- Repeat the above 8 counts each strike
- Repeat the above 4 counts each strike
Final permutation:
- Right jab (2 counts)
- Left hook (2 counts)
- Right uppercut (2 counts)
- Left elbow strike (2 counts)
Repeat as needed. Add traveling forward and backward.
HINT: make sure the hips are active with each strike.
DRILL #2: Lower Body - legs and butt
Cue wide stance and prepare to squat:
Start with basic squats (4 counts each) check for correct form. Add knee strike:
- Squat down (2 counts) come up with a right knee strike (2 counts)
- Squat down (2 counts) come up with a left knee strike (2 counts)
- Repeat 1 minute
- Stay in squat and pulse 1 minute
- Stay in squat stationary and hold 1 minute
Repeat! (lots of groans here!)
HINT: be vigilant about form and if you have members who are not able to work in a squat position this long, give them an option. (ex: planking/pushups/stationary knee strikes/ab crunches...etc.)
To help class get started on time, I issued a warning: come 5 minutes late, 10 pushups before you join class. 10 minutes late: 20 pushups. Helps motivate the stragglers!
More to come! Happy 2007!
Kyle
Added by
Kyle
at 8:46 PM on Saturday, January 6, 2007 EST.
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(Email: renma50@rcn.com)
From: Manhattan, New York (USA)