Kickbox drills 2007 part 1

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

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