Kickboxing Lesson Plan 1

EQUIPMENT:

Music and Task Cards for Squad Leader Exercises
1 Frisbee for each group of 3 students

OUTCOMES:

The student will:

Demonstrate agility and listening skills while participating in the Move and Change Direction Introductory Activity.
Participate in the Squad Leader exercises following directions and using form demonstrated by the instructor.
Demonstrate the Boxer’s stance placing the dominant foot to the rear of the front foot and using form demonstrated by the instructor.
Demonstrate the Boxer’s center jog stance using form demonstrated by the instructor.
Demonstrate the Jab, Cross, Uppercut, Hook, Block and Flutter Jabs using the right and left hand and form demonstrated by the instructor.
Demonstrate the basic kicks of front, side, and roundhouse leading with both the right and left foot and using form demonstrated by the instructor.
Participate in the Wand activities demonstrating cooperation and good sportsmanship while following directions.

NATIONAL STANDARDS: 1 – 5

Run and Change Direction

INSTRUCTIONS:

Students jog around the area, when a signal is given, they change direction. To increase the challenge, combine compass directions with the turn. For example, call out, “45 degree turn north.”

TEACHING HINTS:

Scattered formation

Specify type of angle, i.e., right, obtuse, 45-degree.

Squad Leader Exercises

INSTRUCTIONS:

Suggested exercises to be placed on task cards:

Sitting Stretch
Push-Up challenges
Body Circles
Jumping Jack variations
Crab Kick combinations
Abdominal challenges
Treadmills
Toe Touchers
Leg Extensions

If there is a delay in starting an exercise, the squad should walk or jog. This keeps students active while the leader is thinking of an exercise.

TEACHING HINTS:

Divide the class into groups of four to five students. Each group is given a task card that lists eight to ten exercises. One of the group members begins as the leader and leads the group through an exercise. Each time an exercise is completed, the card is passed to a new leader.

Use alternating intervals of music to signal exercising (30 seconds) with silence (5-8 seconds) to indicate passing the card.

Encourage self-responsibility and the importance of being a leader.

Kickboxing

Basic Skill Introduction
Boxer’s stance: Hands held chin high. Dominant hand slightly behind the opposite hand. Weight on balls of the feet. dominant foot to the rear of the front foot. Most punches require a weight transfer and a pivot off the rear foot.
Boxer’s center jog stance: Bounce on both feet with the hands up to the chin. Feet even, parallel, and shoulder width apart.

Punches and blocks:
Jab: Lead arm snaps forward and back.
Cross: Rear arm used with a shoulder turn and a pivot on the rear foot.
Uppercut: Drop the knee and start a circular windmill motion with the arm followed by rotating the hips and extending the knee upward as the punch comes up and forward.
Hook: Can be performed with either arm. Involves a slight drop of the arm and a rounded hooking motion to hit the side of the target.
Blocks: Move either arm upward in an L shape to block a punch.
Flutter Jabs: Executed by taking a step with the opposite foot followed by bringing the knee up with a flexed ankle and extending the kick forward.

Basic Kicks
Front: Step with the opposite foot followed by bringing the knee up with a flexed ankle and extending the kick forward.
Side: Right side kick: Step sideways on R foot, cross over L foot. Bring up R knee and extend kick to the side.
Roundhouse: Step forward with opposite foot, raise kicking leg to a flexed position, pivot on rear foot, and explode the kick forward with the toes pointed.

Frisbee Keep Away

Students break into groups of three. Two of the players in the group try to keep the other player from touching the Frisbee while they are passing it back and forth. If a defensive player touches the Frisbee, the person who threw the Frisbee becomes the defensive player. Begin the game by asking students to remain stationary while throwing and catching. Later, challenge can be added by allowing all players in the group move.

Ask the students questions to review the elements of the stance, punches and blocks and basic kicks.

Ask review questions discussing the challenges of the Squad Leader exercises.

Ask which activities were the most challenging and why they were challenging.

About how many calories per hour are you burning performing aerobic kickboxing?

Cheer: 3, 6, 9, Kickboxing is fine!