Below are the video’s for each program. Click the video for welcome information and the link below to access the curriculum page.

Leadership Program

Welcome to East Coast Martial Arts

Welcome to ECMA. We excited to welcome you to our East Coast Martial Arts Family. Thank you for having the trust and confidence in choosing our organization to help you reach your goals and aspirations. 

We are here to serve you and welcome feedback both positive and constructive. Our goal is to help you achieve yours. Please never hesitate to seek help in any area. Our Front Desk Staff is ere to help you and to communicate anything you need to our instructors or to myself, the owner.

 Again, thank you for being a part of our T.E.A.M. and Family.

 Sincerely, Master Tommy Lee 

Welcome to the ECMA Demo Team. The tabe will give you important Demo Team Information while below this will give you the demo team curriculum.

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ECMA Leadership Training

This section contains the following information. xxxxxxxx, xxxxxxxxx, xxxxxxxxx, xxxxxxxxx

Welcome to the ECMA Instructors Training Program. This program was developed to ensure ECMA Instructors, Assistants and Coaches are prepared to teach and assist in a manner most beneficial to their students. 

Everyone from student helpers to Master Instructors are required to go thru this training and stay updated on the most effective ways to teach and motivate students. 

Since we are in the business of teaching Martial Arts, the most vital element to the success of ECMA and it’s students is employing high-quality, passionate instructors and staff who are committed to helping improve people’s lives. 

What is more rewarding than giving the gift of what you have learned and discovered over many years to others? The best teachers teach by example. By being a Martial Artist first, your job as a teacher is already half done. 

Please take your training seriously. Each time a student comes to class they are one step closer to reaching their goal of becoming a black belt or instructor or one step closer to quitting. What you do can have an impact on which road they decide to take. Trust me when I say that regardless of the level you are assisting or teaching you have a direct impact on helping the student make that choice. The training will ensure that you empower that student to achieve their Goals.

Thank you for being part of our ECMA Family and I look forward to having you help ECMA in “Creating Tomorrow’s Leaders”. 

The following dates are the upcoming  L.I.T., Leadership and Instructors Training Sessions. Please sign up the week before the training. Please sign up no earlier than the Monday  and no later than Thursday 11:00 PM the week of Training. It’s important we know who is attending. Please click the date when you are ready to sign up for the class.

Jan 12th (Edgewater Studio)

Jan 19th (Endurance Day)

Feb 9th (Annapolis Studio)

Feb 16th (Edgewater Studio)

March 9th (Annapolis Studio)

March 23rd (Edgewater Studio)

April 6th (Edgewater Studio)

April 27th (Endurance Day)

May 4th (Annapolis Studio)

May 11th (Edgewater Studio)

June 8th (Annapolis Studio)

June 15th (Edgewater Studio)

Below are some of the dates you may assist if you are qualified to do so. It’s always nice to have extra help. The instructors and students both benefit and each volunteer will earn points toward their Instructor Certification. Please click the link below to request to help. Thank You.

Jan 19th Endurance Day – Click here to assist.

Feb 9th Dragon Test Camp

Feb 10th TKD Test Camp

Feb 22nd Underbelt Testing

Feb 23rd Black Belt Testing

Ecma Teaching Curriculum

You can’t lose with the following five mindsets!

1) We are the friendliest place in town.

2) We are the cleanest place in town.

3) We only teach GREAT classes, never just good classes.

4) We are excellent at student/parent communication.

5) We look for opportunities to recruit new students every day so we can impart the benefits of martial art to enrich their lives as martial arts has enriched ours.

16 Effective Teaching Tactics, Techniques and Tools
Download each of the lessons and place in your binder. Write the date on the top corner when you have read and understand the lesson.

1) Be Friendly on purpose.

2) Transformational Communication skills.

3) Harness the Power of Focus Anchors.

4) Positive Pre-Framing.

5) The 3 x 3 Rule

6) Public Praise and Private Reprimand

7) The 3 D’s: Demonstrate, Detail, and Drill.

8) Praise-Correct-Praise. 

9) Using Influence instead of Authority

10) SSL Rule – Smiling-Sweating-Learning.

11) Disguising Repetition.

12) Practice Zero Downtime.

13) Working with Challenging Students.

14) Huddle Discussions.

15) Stressing Safety First.

16) Instructor / Student Relationship.

Using the Instructor’s Creed as a foundation for all your instruction will help you achieve long-term success. you can use The Instructors Creed as a solid metric or standard to examine the situation when classes aren’t going well, too.

Click here to download The Instructors Creed and what it means. Below is the creed, click to download the breakdown of what it means.

1) I will teach this class as if it is the most important class I’ll ever teach.

2) I am patient and enthusiastic.

3) I lead by example.

Communication in all it’s forms is an integral part of the success or failure of our studio. The way we communicate is as important as the way we teach. WE have different levels of training on this skill. Please click the proper link below to download the material intended for  you.

1) Leadership and Assistant Instructors Student / Parent Communication Lesson.

2) Instructors and ECMA Staff. (Passcode Required)

Click here for the strategies for helping others reach their goals.

The importance of managing the floor cannot be over emphasized. Teaching and empowering, exciting and structured class is dependent on the way you run the floor. Class management is a must for one to be a Master Instructor. Click here to access this module. 

What does it take to effectively teach young children. This module will help instructors help ECMA live up to our motto…   “Create Tomorrow’s Leaders”. 

Martial Arts continues to grow in popularity, along with its reputation of enabling people to make positive life changes. With this growing reputation, more and more parents are bringing their challenging children to us in hopes that we can make a difference in their lives. This module will guide Instructors with Teaching Guidelines that will Transform Challenging Children’s Lives. 

Coming Soon….

Front Kick Hops

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: WARM UPS

Drill: (Beta) Endurance: Front Kick Hops

Equipment needed: None

Instructors needed: A Few to Monitor

Description: The students will strengthen their legs by holding themselves on 1 foot while also trying to demonstrate kicks and switches.

Steps:

  1. Have the students stand on their spots where they start class.
  2. Explain the rules:
    • The students will start by lifting one foot off the ground.
    • The student will then kick the foot in the air.
    • They will rechamber it and then jump and switch their chambers.
    • They will do this for 10 reps.
    • They want to do as many kicks as they can without putting their foot down.
  1. Do you best to bend your best to keep your knee tight before each kick.

Basic Skillz

Warm Ups

Run and Punches

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: WARM UPS

Drill: (Beta) Cardio: Run & Punches

Equipment needed: None

Instructors needed: A Few to Monitor

Description: The students strengthen their hearts by demonstrating their ability to quickly move their feet and throw strong punches.

Steps:

  1. Have the students stand on their spots where they start class.

  2. Explain the rules:

    • The students will start to jog in place.

    • When the instructor says “GO” the students will start to jog.

    • When the instructor says “GO” again the students will throw rapid fire punches.

    • They will continue to punch until the end of time.

     3. Do you best to not fall while punching; if you fall you won’t get as strong

Running Man

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: WARM UPS

Drill: (Beta) Cardio: Running Man

Equipment needed: None

Instructors needed: A Few to Monitor

Description: The students will strengthen their hearts and coordination by demonstrating multiple switching punches.

Steps:

  1. Have the students stand on their spots where they start class.

  2. Explain the rules:

    • The students will in a guarding stance and will throw a cross punch and freeze.

    • When the instructor says go the students will switch their hands and feet non-stop for 30 seconds or 10 reps.

    • The students should try their best to stick every punch, or sloppy punches.

     3. Do your best to have good technique for the whole exercise.

Stand Up Kicks

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: WARM UPS

Drill: (Beta) Cardio: Stand Up Kicks

Equipment needed: None

Instructors needed: A Few to Monitor

Description: The students will strengthen their hearts and coordination by demonstrating their ability to stand up fast from their stomachs.

Steps:

  1. Have the students stand on their spots where they start class.

  2. Explain the rules:

    • The students will start laying on their stomach.

    • When the instructor starts counting the students will stand up as fast as they can.

    • When the students stand all the way up they will demonstrate 2 alternating kicks.

    • After the kicks the students will quickly drop down to their stomach.

     3. Do your best to get all they to your feet before kicks.

Super Jacks

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: WARM UPS

Drill: (Beta) Cardio: Super Jacks

Equipment needed: None

Instructors needed: A Few to Monitor

Description: The students will strengthen their hearts and coordination by demonstrating a jumping jack style exercise.

 

Steps:

  1. Have the students stand on their spots where they start class.

  2. Explain the rules:

    • The students will start by standing with their feet together.

    • They will spread their feet apart quickly and do a middle stance.

    • After the stance, they will bring their feet together and throw a punch.

    • Every rep they will alternate arms; continue for 10 reps or 30 seconds.

     3. Do you best to bend your best to keep your knee tight before each kick.

Front Kick Hops

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: WARM UPS

Drill: (Beta) Endurance: Front Kick Hops

Equipment needed: None

Instructors needed: A Few to Monitor

Description: The students will strengthen their legs by holding themselves on 1 foot while also trying to demonstrate kicks and switches.

 

Steps:

  1. Have the students stand on their spots where they start class.

  2. Explain the rules:

    • The students will start by lifting one foot off the ground.

    • The student will then kick the foot in the air.

    • They will rechamber it and then jump and switch their chambers.

    • They will do this for 10 reps.

    • They want to do as many kicks as they can without putting their foot down.

     3. Do you best to bend your best to keep your knee tight before each kick.

Mario Kicks

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: WARM UPS

Drill: (Beta) Endurance: Mario Kicks

Equipment needed: None

Instructors needed: A Few to Monitor

Description: The students strengthen their legs by having to hold a difficult position while also demonstrating front kicks on both legs.

Steps:

  1. Have the students stand on their spots where they start class.

  2. Explain the rules:

    • The students will start on one knee.

    • The student will then try to lift the knee that is on the ground 3-4 inches off the ground.

    • Every time the instructor counts the students will kick with the lower leg.

    • After each kick they want to return the foot back to the lunge position.

    • After you do 10 kicks on 1 leg make sure you use the other.

     3. Do your best to not fall over for the entire exercise, if you fall you won’t get as strong.

Superman Sit-Ups

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: WARM UPS

Drill: (Beta) Endurance: Superman Sit-Ups

Equipment needed: None

Instructors needed: A Few to Monitor

Description: The students strengthen their core by demonstrating sit-ups while focusing on throwing a strong punch to the ceiling.

Steps:

  1. Have the students stand on their spots where they start class.

  2. Explain the rules:

    • The students will start by laying on their back.

    • The students will demonstrate a sit-up with their knees bent and feet on the floor.

    • On ever sit-up the students must throw a punch aiming towards the ceiling, don’t forget to switch arms each time.

    • Continue for 10 reps.

     3. Do you best to not fall while punching; if you fall you won’t get as strong.

Zombie Seals

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: WARM UPS

Drill: (Beta) Endurance: Zombie Seals

Equipment needed: None

Instructors needed: A Few to Monitor

Description: The students will strengthen their arms and core by holding their seal position while also holding punch.

Steps:

  1. Have the students stand on their spots where they start class.

  2. Explain the rules:

    • The students will start by laying on their stomach.

    • The students will push-up with their arms while keeping their legs on the ground. (Seal Pos.)

    • Once they do this they will then punch 1 arm out and freeze in that position.

    • After 10 seconds, have them switch their arms.

     3. Do your best to have good technique for the whole exercise.

Flying Ninja Kicks

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: WARM UPS

Drill: (Beta) Plyometrics: Flying Ninja Kicks

Equipment needed: None

Instructors needed: A Few to Monitor

Description: The students strengthen their legs and build coordination by having them jumping off of one foot and kicking.

 

Steps:

  1. Have the students stand on their spots where they start class.

  2. Explain the rules:

    • The students will put their kicking foot in front of them.

    • When the instructor starts counting, the students will do a jump front kick with their lead leg.

    • The students have to lift their back leg up before they can jump and kick with the front foot.

    • The students will do their best to jump off of one foot for this exercise.

     3. Do you best to not fall down while kicking; if you fall you won’t get as strong.

Heisman Hops

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: WARM UPS

Drill: (Beta) Plyometrics: Heisman Hops

Equipment needed: None

Instructors needed: A Few to Monitor

Description: The students strengthen their legs by demonstrating hopping on one foot and holding chambers.

Steps:

  1. Have the students stand on their spots where they start class.

  2. Explain the rules:

    • When the instructor starts counting, the students will hop from one foot to the other and hold a sidekick chamber.

    • Every time the instructor counts they will hop to the other foot and switching the chambers.

    3. Do your best to not land on the ground hard, try and control your landing.

Knee Stand with Punches

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: WARM UPS

Drill: (Beta) Plyometrics: Knee Stand w/Punches

Equipment needed: None

Instructors needed: A Few to Monitor

Description: The students will strengthen their legs while they have to stand up and do punches.

 

Steps:

  1. Have the students stand on their spots where they start class.

  2. Explain the rules:

    • The students will drop down on to both knees.

    • When the instructor counts the students will stand up and demonstrate 2 punches.

    • Once they finish the kicks they will go back down to their knees.

    3. Do you best to stand up quickly so that your legs get stronger.

Sky Punches

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: WARM UPS

Drill: (Beta) Plyometrics: Sky Punches

Equipment needed: None

Instructors needed: A Few to Monitor

Description: The students will strengthen their legs and arms while jumping and punching.

Steps:

  1. Have the students stand on their spots where they start class.

  2. Explain the rules:

    • When the instructor starts counting, The students will a big jump.

    • Once they reach the peak of their jump they will throw a punch toward the ceiling.

    • They will switch their arms every time that they punch.

    3. Do you best to keep your head up and hands up while punching.

Front Stance Hold

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: WARM UPS

Drill: (Beta) Power: Front Stance Holds

Equipment needed: None

Instructors needed: A Few to Monitor

Description: The students strengthen their legs by demonstrating their best front stances using the best technique they can.

Steps:

  1. Have the students stand on their spots where they start class.
  2. Explain the rules:
    • The students will start in by putting their feet shoulder width apart.
    • They will then step straight ahead into a front stance with 1 foot.
    • The student must hold the position for 10 seconds the switch his feet.
  1. Do you best to hold the front stance as low as you can.

Karate Chops

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: WARM UPS

Drill: (Beta) Power: Karate Chops

Equipment needed: None

Instructors needed: A Few to Monitor

Description: The students strengthen their arms by demonstrating their best karate chops using the best technique they can

Steps:

  1. Have the students stand on their spots where they start class.
  2. Explain the rules:
    • The students will start in their guarding stance.
    • The students will demonstrate a karate chops every time the instructor counts.
    • The students will kick as high and hard as they can.
    • The students will alternate legs for 10 reps.
  1. Do your best to chop as hard and as fast as they can, while also using good technique.

Low Blocks

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: WARM UPS

Drill: (Beta) Power: Low Blocks

Equipment needed: None

Instructors needed: A Few to Monitor

Description: The students will strengthen their arms by demonstrating their best low blocks using the best technique they can.

Steps:

  1. Have the students stand on their spots where they start class.
  2. Explain the rules:
    • The students will start in their guarding stance.
    • The students will demonstrate a low block every time the instructor counts.
    • The students will block as fast and hard as they can.
    • The students will alternate arms for 10 reps.
  1. Do your best to have a strong and fast block, while also using good technique.

Sidekicks

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: WARM UPS

Drill: (Beta) Power: Sidekicks

Equipment needed: None

Instructors needed: A Few to Monitor

Description: The students will strengthen their legs by demonstrating their best sidekicks using the best technique they can.

Steps:

  1. Have the students stand on their spots where they start class.
  2. Explain the rules:
    • The students will start in their guarding stance.
    • The students will demonstrate a side kick every time the instructor counts.
    • The students will kick as high and hard as they can.
    • The students will alternate legs for 10 reps.
  1. Do your best to show all 4 parts to every single kick. (Chamber, Kick, Re-chamber, Return)

Sit-ups

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: WARM UPS

Drill: Active Abs Exercise: Sit-ups

Equipment needed: None

Instructors needed: Several to monitor

Description: The students will build abdominal strength by lifting their shoulders off the ground for ten reps.

Steps:

  1. Have your students lay on their backs with their arms crossed on their chests.
  2. Explain the rules:
    • When I say, “go” you will raise your shoulders off the ground, and then lower them back to the ground.
    • Keep your arms crossed on your chest at all times.
    • You will do this for ten reps.
  1. Try to bring your elbows to your knees, not knees to elbows.

Shoulder Taps

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: WARM UPS

Drill: Active Arm Exercise: Shoulder taps

Equipment needed: None

Instructors needed: Several to monitor

Description: The students will build arm strength by holding their body off the ground with their palms and feet, while tapping their shoulders, alternating arms for ten reps.

Steps:

  1. Have your students hold their body up with their palms and feet, keeping their back straight as if they are in push-up position.
  2. Explain the rules:
    • When I say, “go” you will tap your left shoulder with your right hand, and then tap your right shoulder with your left hand.
    • You will do this for ten reps.
    • Make sure you keep your back straight at all times.
  1. Slightly widen your feet for better balance.

Beginner Bridge Side Taps

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: WARM UPS

Drill: Active Core Exercise: Beginner bridge side taps

Equipment needed: None

Instructors needed: Several to monitor

Description: The students will build their core strength by holding their body off the ground using their palms and their feet, while tapping the side of their legs, alternating their arms for ten reps.

Steps:

  1. Have your students raise their body off the ground with the palms of their hands and their feet as if they were a table.
  2. Explain the rules:
    • When I say, “go” you tap the side of your leg with your hand, alternating arms.
    • Try to keep your body parallel to the ground.
    • You will do this for ten reps.
    • Try to keep your belt up high while reaching as far across your body to reach your shoulder.

Beginner Squats

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: WARM UPS

Drill: Active Leg Exercise: Beginner squats

Equipment needed: None

Instructors needed: Several to monitor

Description: The students will build their leg strength by lowering their body in a squat position with their arms extended in front of them for ten reps.

Steps:

  1. Have your students stand with their feet shoulder-width apart and arms extended in front of them, parallel to the ground.
  2. Explain the rules:
    • When I say, “go” 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.
    • You will do this for ten reps.
  1. Try not to bend your knees too far when you squat.

Sit-ups with legs in the air

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: WARM UPS

Drill: Dynamic Abs Exercise: Sit-ups w/ legs in the air

Equipment needed: None

Instructors needed: Several to monitor

Description: The students will build abdominal strength by holding their knees off the ground as they lift their shoulders off the ground for ten reps.

Steps:

  1. Have your students lay on their backs with their arms crossed on their chests and legs off the ground with their knees bent.
  2. Explain the rules:
    • When I say, “go” you will raise your shoulders off the ground and bring your head to your knees, and then lower them back to the ground.
    • Keep your arms crossed on your chest at all times.
    • You will do this for ten reps.
  1. Try to bring your elbows to your knees, not your knees to your elbows.

Triple-shoulder taps

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: WARM UPS

Drill: Dynamic Arm Exercise: Triple-shoulder taps

Equipment needed: None

Instructors needed: Several to monitor

Description: The students will build arm strength by holding their body off the ground with their palms and feet, while tapping their shoulders three times with the same hand and then alternating arms for ten reps.

Steps:

  1. Have your students hold their body up with their palms and feet, keeping their back straight as if they are in push-up position.
  2. Explain the rules:
    • When I say, “go” you will tap your left shoulder with your right hand three times, and then tap your right shoulder with your left hand three times.
    • You will do this for ten reps.
    • Make sure you keep your back straight at all times.
  1. Try to place your hand back on the ground between each shoulder tap.
  •  

Squat Jumps

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: WARM UPS

Drill: Dynamic Leg Exercise: Squat jumps

Equipment needed: None

Instructors needed: Several to monitor

Description: The students will build their leg strength by lowering their body in a squat position and touching the ground and then jumping for ten reps.

Steps:

  1. Have your students stand with their feet shoulder-width apart.
  2. Explain the rules:
    • When I say, “go” you will lower your body into a deep squat position and touch the ground, and then jump as you reach for the sky.
    • You will do this for ten reps.
  1. Try to jump higher and higher each rep.

Beginner dish holds

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: WARM UPS

Drill: Static Abs Exercise: Beginner dish holds

Equipment needed: None

Instructors needed: Several to monitor

Description: The students will build abdominal strength by raising their shoulders off the ground.

Steps:

  1. Have your students lay on their backs with their arms to their sides.
  2. Explain the rules:
    • When I say, “go” you will raise your shoulders off the ground.
    • Try to keep your feet together and try not to bend your knees.
    • You will hold the beginner dish position and count to ten.
  1. While you are counting, try not to move your body at all.

Beginner push-ups holds

Program: Basic SKILLZ (5 and 6-yrs.)

Skill: WARM UPS

Drill: Static Arm Exercise: Beginner push-up holds

Equipment needed: None

Instructors needed: Several to monitor

Description: The students will build arm strength by holding their body off the ground with their palms, while on their knees.

Steps:

  1. Have your students lay on their bellies with their palms on the ground at their side, right below their shoulders, and knees bent so that their toes are points towards the ceiling.
  2. Explain the rules:
    • When I say, “go” you will 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.
    • You will hold the beginner push-up position and count to ten.
  1. While counting, try not to move your body at all.

Beginner Bridge Holds

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: WARM UPS

Drill: Static Core Exercise: Beginner bridge holds

Equipment needed: None

Instructors needed: Several to monitor

Description: The students will build their core strength by holding their body off the ground using their palms and their feet.

Steps:

  1. Have your students sit with their palms on the ground at their side (fingers pointed forward); and their knees up with their feet flat on the floor (toes pointed forward).
  2. Explain the rules:
    • When I say, “go” you will raise your body off the ground with the palms of your hands and your feet, as if you were a table.
    • Try to keep your body parallel to the ground.
    • You will hold the beginner bridge position and count to ten.
    • While you are counting, try not to move your body at all.

Beginner Squat Holds

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: WARM UPS

Drill: Static Leg Exercise: Beginner squat holds

Equipment needed: None

Instructors needed: Several to monitor

Description: The students will build their leg strength by holding their body in a squat position with their arms extended in front of them.

Steps:

  1. Have your students stand with their feet shoulder-width apart and arms extended in front of them, parallel to the ground.
  2. Explain the rules:
    • When I say, “go” you will lower your body into a deep squat position while your arms remain extended in front of you.
    • You will hold the beginner squat position and count to ten.
  1. While counting, try not to move your body.

Donkey-kongs Down the Mat

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: WARM UPS

Drill: Ultimate Abs Exercise: Donkey-kongs down the mat

Equipment needed: None

Instructors needed: Several to monitor

Description: The students will build abdominal strength by pulling their body down the mat by placing their hands on the mat in front of them and then using their abdominal muscles to pull their feet up to their hands.

Steps:

  1. Have your students stand on one end of the mat with their feet together.
  2. Explain the rules:
    • When I say, “go” you will place your palms on the ground as far in front of you as possible without letting your feet come apart. Then, using your abdominal muscles, you will pull your feet off the ground towards your palms coming as close to your palms as possible.
    • You will do this down the mat.
  1. Keep your knees together and pull them through your arms.

Advanced army crawls down the mat

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: WARM UPS

Drill: Ultimate Arm Exercise: Advanced army crawls down the mat

Equipment needed: None

Instructors needed: Several to monitor

Description: The students will build arm strength by dragging their body down the mat using only their forearms while their feet are crossed and held off the ground.

Steps:

  1. Have your students lay on their bellies on one end of the mat, with their forearms on the floor making a tight fist, and feet crossed and lifted off the ground.
  2. Explain the rules:
    • When I say “go” you will drag your body across the mat using your forearms, while keeping your feet crossed and off the mat.
    • You will do this all the way down the mat.
  1. Do your best to go fast and not use your knees!

Forward crab crawls down the mat

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: WARM UPS

Drill: Ultimate Core Exercise: Forward crab crawls down the mat

Equipment needed: None

Instructors needed: Several to monitor

Description: The students will build their core strength by holding their body off the ground using their palms and their feet, while walking down the mat.

Steps:

  1. Have your students sit on one end of the mat and raise their body off the ground with the palms of their hands and their feet as if they were a table.
  2. Explain the rules:
    • When I say, “go” you will walk down the mat keeping your bottom off the ground at all times.
    • Try to keep your body parallel to the ground.
    • You will do this down the mat.
    • While walking down the mat, keep your fingers pointing towards your toes.

Jack-in-the-hox down the mat

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: WARM UPS

Drill: Ultimate Leg Exercise: Jack-in-the-box down the mat

Equipment needed: None

Instructors needed: Several to monitor

Description: The students will build their leg strength by stepping down the mat in a lunge position while holding their hands behind their head.

Steps:

  1. Have your students stand on one end of the mat with their hands behind their head.
  2. Explain the rules:
    • When I say, “go” you will step forward and lower your back knee towards the ground and then stand back up, alternating legs on each step.
    • Keep your hands behind your head at all times.
    • You will do this all the way down the mat.

     3. Focus on doing your best, not finishing first!

Stretches

Arm Circles

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: STRETCHES

Drill: Active Stretching: Arm Circles

Equipment needed: None

Instructors needed: None

Description: The students will work on their ACTIVE stretching focusing on the range of movement in their shoulders. 

Steps:

  1. Divide your students into lines.

  2. Explain the rules:

    • Swing your arms in large circles to the front.

    • Repeat for 10 reps then switch directions.

    3. Continue for 2 sets.

Cross over toe touches

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: STRETCHES

Drill: Active Stretching: Cross over toe touches

Equipment needed: None

Instructors needed: None

Description: The students will work on their ACTIVE stretching by targeting their Hamstrings.

 Steps:

  1. Divide your students into lines.

  2. Explain the rules:

    • 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.

    • Touch your toes 10 times.

    3. Continue for 2 reps, switching legs.

Side Lunges

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: STRETCHES

Drill: Active Stretching: Side Lunges

Equipment needed: None

Instructors needed: None

Description: The students will work on their ACTIVE stretching by focusing on their Hips and Inner leg.

 Steps:

  1. Divide your students into lines.

  2. Explain the rules:

    • Stand with feet together.

    • Step out to the side with one foot.

    • Bend your knee while keeping your hands on the floor.

    • Hold for 10 seconds then switch.

     3. Continue for 2 reps.

Ski Stretch

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: STRETCHES

Drill: Active Stretching: Ski stretch

Equipment needed: None

Instructors needed: None

Description: The students will work on their ACTIVE stretching focusing on the range of movement in their knees.

Steps:

  1. Divide your students into lines.
  2. Explain the rules:
    • Stand with feet together.
    • Place your hands on your knees.
    • While keeping your knees together, move them in a large circular clockwise motion.
    • After 10 reps switch direction.
    • Continue for 2 sets.

Ball Roll

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: STRETCHES

Drill: Dynamic Stretching: Ball Roll

Equipment needed: None

Instructors needed: None

Description: The students will work on their DYNAMIC stretching by rolling back and forth in a ball position to focus on their back.

Steps:

  1. Divide your students into lines.
  2. Explain the rules:
    • Sit with your feet in front, and knees bent.
    • Hug your knees close to your chest.
    • Without rolling over on your side, lean back and rock back and forth.
    • Continue for 10 seconds.
  1. Continue for 2 sets.

Inch Worm Hops

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: STRETCHES

Drill: Dynamic Stretching: Inch Worm Hops

Equipment needed: None

Instructors needed: None

Description: The students will work on their DYNAMIC stretching by crawling like an inchworm stretching their hamstrings.

Steps:

  1. Divide your students into lines.
  2. Explain the rules:
    • Stand with feet together.
    • Walk your hand forward on the floor until you are in a push up position.
    • Keeping your knees straight, hop landing with your feet between your hands.
    • Focus on not lifting your hands off the ground when you hop.
    • Continue all the way down the mat.
  1. Continue for 2 sets.

Middle Split push ups

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: STRETCHES

Drill: Dynamic Stretching: Middle Split Push Ups

Equipment needed: None

Instructors needed: None

Description: The students will work on their DYNAMIC stretching by performing a push up from the middle split position.

Steps:

  1. Divide your students into lines.
  2. Explain the rules:
    • Go to a middle split position with your hands between your legs.
    • Move your hands forward into push up position.
    • Perform a good push up, and then walk your hands back to the original starting position.
    • Perform 10 sit ups.
  1. Continue for 2 sets.

Side Leg Swings

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: STRETCHES

Drill: Dynamic Stretching: Side leg swings

Equipment needed: None

Instructors needed: None

Description: The students will work on their DYNAMIC stretching by swinging their leg up to the side focusing on flexibility in their hips and inner thigh.

Steps:

  1. Divide your students into lines.
  2. Explain the rules:
    • Stand with feet shoulder width apart.
    • Keep your leg straight while you swing your leg to the side, as high as you can.
    • Focus on not bending your knee.
    • Perform 10 reps on each side.
    • Continue for 2 sets.

Butterfly Partner Pull

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: STRETCHES

Drill: Partner Stretching: Butterfly Partner Pull

Equipment needed: None

Instructors needed: None

Description: The students will work on their PARTNER stretching by sitting in butterfly stretch position while your partner pulls your arms.

Steps:

  1. Divide your students into lines.
  2. Explain the rules:
    • Sit in butterfly stretch position while your partner does the same facing you.
    • Hold hands while one partner slowly leans back pulling the other partner.
    • Hold for 10 seconds then alternate.
  1. Continue for 2 sets.

Kneeling Partner Push

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: STRETCHES

Drill: Partner Stretching: Kneeling Partner Push

Equipment needed: None

Instructors needed: None

Description: The students will work on their PARTNER stretching by sitting on their knees reaching forwards while their partner gently pushes them further.

Steps:

  1. Divide your students into lines.
  2. Explain the rules:
    • Kneel down on both knees and sit back on your feet.
    • Bring your chest down to your knees while reaching forwards with your hands.
    • Your partner will place their hands on your back and gently push you forwards.
    • Hold for 10 seconds.
  1. Continue for 2 sets.

Sitting Elbow Pull

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: STRETCHES

Drill: Partner Stretching: Sitting Elbow Pull

Equipment needed: None

Instructors needed: None

Description: The students will work on their PARTNER stretching focusing on their chest and shoulder flexibility with the assistance of their partner pulling gently backwards on their elbows.

Steps:

  1. Divide your students into lines.
  2. Explain the rules:
    • Sit with your feet crossed; place your hands behind your head while pointing your elbows out to the side.
    • Your partner will stand behind you and gently pull your elbows backwards stretching your chest and shoulders.
    • Hold for 10 seconds.
  1. Continue for 2 sets.

Stradled Partner Pull

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: STRETCHES

Drill: Partner Stretching: Straddle Partner Pull

Equipment needed: None

Instructors needed: None

Description: The students will work on their PARTNER stretching by facing each other in straddle position and pulling your partner’s belt arms.

Steps:

  1. Divide your students into lines.
  2. Explain the rules:
    • Sit in a straddle position facing your partner with your feet on their ankles or inner knee.
    • Reach forward and grab their arms.
    • Lean back pulling your partner’s arms to help stretch their hamstrings.
    • Hold for 10 seconds.
    • Continue for 2 sets.

Back Bends

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: STRETCHES

Drill: Passive Stretching: Back Bends

Equipment needed: None

Instructors needed: None

Description: The students will work on their PASSIVE Stretching focusing on the Back, Hamstrings and Calves.

Steps:

  1. Divide your students into lines.
  2. Explain the rules:
    • 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 for 10 seconds.
  1. Continue for 2 reps.

Sitting Elbow Pull

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: STRETCHES

Drill: Passive Stretching: Bow and Arrow

Equipment needed: None

Instructors needed: None

Description: The students will work on their PASSIVE Stretching focusing on their Deltoid.

Steps:

  1. Divide your students into lines.
  2. Explain the rules:
    • 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 for 10 seconds.
    • Continue for 2 reps on each side.

Front Leans

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: STRETCHES

Drill: Passive Stretching: Front leans

Equipment needed: None

Instructors needed: None

Description: The students will work on their PASSIVE Stretching focusing on the Back, Hamstrings and Calves.

Steps:

  1. Divide your students into lines.
  2. Explain the rules:
    • 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 for 10 seconds.
  1. Continue for 2 reps.

Middle Split

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: STRETCHES

Drill: Passive Stretching: Middle Split

Equipment needed: None

Instructors needed: None

Description: The students will work on their PASSIVE Stretching focusing on the Lower body.

Steps:

  1. Divide your students into lines.
  2. Explain the rules:
    • From a standing position place hands on the floor.
    • Slowly slide your feet out to the sides.
    • Stop when your knees start to bend.
    • Hold for 10 seconds.
  1. Continue for 2 reps.

Drills Form

Bulls-eye

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: FOCUS

Drill: Bulls-eye

Equipment needed: One wavemaster pad, one block, one ring per line

Instructors needed: One per line

Description: The students will work on their focus by learning to perform straight punches. This will also develop hand eye coordination and spatial awareness.

Steps:

  1. Divide your students into lines.
  2. Place the block on top of the wavemaster pad, one step away at the same level have the instructor hold the ring.
  3. Explain the rules:
    • The student will have three chances to punch the block.
    • The goal is to punch straight so the block flies through the ring.
  1. Takeaways:
    • Hit the pad in the middle.
    • Punch straight.
    • Punch hard for more distance.
  1. Continue until every student has three turns.

Crawl, Kick, Jump Relay

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: FOCUS

Drill: Crawl, Kick, Jump Relay

Equipment needed: One obstacle to crawl and jump over and a kicking target per line

Instructors needed: One per line

Description: In this drill the students will apply focus to a fun relay race. The students will race to crawl under an obstacle, kick a target ten times and then jump over the obstacle. This is a fun drill that builds focus with their body.

Steps:

  1. Divide your class into even lines.
  2. For each line, you will need an obstacle set up and an instructor holding a target on the opposite end of the mat.
  3. Explain the rules:
    • When the instructor says “go, ” you will:
      • Run to the other end of the mat
      • Crawl under the obstacle
      • Kick the target ten times
      • Jump over the obstacle
      • Run back and high-five the next person in line
  1. The students must focus with their body and not knock the obstacle over. If they do, then they must do three squat jumps before continuing.
  2. The winning line is the first line to finish and sit in a straight line with their legs crossed and their hands on their knees.

Crazy punches

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: FOCUS

Drill: Crazy Punches

Equipment needed: 1 Belt, 1 Dodgeball, some electrical tape per line

Instructors needed: 1 per line

Description: Students will work on their ability to FOCUS with their eyes and hands by spotting a moving object and trying to punch it as many times as possible in 10 seconds.

Steps:

  1. Divide your students into lines
  2. Setting up the drill:
  •      Securely tape one end of the belt to the ball
  •      Have each instructor stand off to the side while hanging the ball in front of the student.
  1. Explain the rules:
  •      Each student will stand in a middle stance, with their hands in the chamber position for a punch.
  •      They will have 10 seconds to punch the ball as many times as they can
  •      You must stay in your middle stance the entire time
  •      On round 2, the instructor can move the ball lower or higher as it swings back and forth.
  1. Takeaways:
  •      Don’t use all your power or the ball will go too far and you can’t hit it.
  •      Keep your eyes on the ball the whole time.
  •      Make sure each retraction hand makes its way back to your side
  1. Continue until each student gets 3 turns.

Fancy Feet

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: FOCUS

Drill: Fancy Feet

Equipment needed: 1 ring, 1 Wavemaster top and 1 slammer pad for each line

Instructors needed: 1 instructor for each line

Description: The students will work on their FOCUS by demonstrating proper chambers and foot positioning without dropping their ring.

Steps:

  1. Divide your students into lines.
  2. Explain the rules:
    • Place one hand on the Wavemaster top for balance and the other hand in guard.
    • Chamber one leg and place the ring around that foot.
    • Kick the slammer pad with only the ball of the foot (front kicks) for 3 reps, without touching your foot to the floor or dropping your ring.
    • You have 2 chances to make it to 3.
  1. Takeaways:
    • Keep your chamber knee high.
    • Extend through the ball of your foot.
    • Don’t kick so fast that you drop the ring.
  1. Continue for 2 sets, switching legs on the second round.

Going Going Alone

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: FOCUS

Drill: Going Going Gone

Equipment needed: 3 small targets per line

Instructors needed: 1 instructor for each line

Description: The students will practice their focus by learning to judge distance and timing while punching.

Steps:

  1. Divide your students into lines.
  2. Have the instructors start from one step away.
  3. Explain the rules:
    • The instructors will throw the pad.
    • The student must punch the pad so that it will fly straight forward.
    • Then the instructor will take another step away and then throw the second pad.
    • If successful, take one more step away and throw the final pad.
  1. Takeaways:
    • Focus on the pad.
    • Punch in the middle.
    • Re-chamber your punch.
  1. Continue until each student has two turns.
  2. Hot Feet

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: FOCUS

Drill: Hot Feet

Equipment needed: None

Instructors needed: 1 per line

Description: In this drill students will work on developing FOCUS with their feet by watching their instructor and quickly following along without getting left behind.

Steps:

  1. Divide your students into lines.
  2. Setting up the drill:
  •      Have each instructor face their line in a guarding stance
  1. Explain the rules:
  •      Instructors will use proper footwork moving forward and backwards 5 times.
  •      Keep your eyes on the instructors feet so you know which way to move.
  •      Students must mirror the instructor’s footwork and maintain a consistent distance.
  •      If you fall behind or don’t move back within 2 seconds you are out!
  •      On round 2 go until you make a mistake.
  1. Takeaways:
  •      Keep your eyes on your instructor so you don’t miss out.
  •      When moving forward, the front leg moves first.
  •      When moving backwards, the back leg moves first.
  1. Continue until each student has 2-3 turns.

Knee the Block

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: FOCUS

Drill: Knee the Block

Equipment needed: One foam block per line

Instructors needed: One per line

Description: The students will develop their focus skills by kneeing a block in the air and then catching it.

Steps:

  1. Divide your students into lines.
  2. For each line you will need a small foam block.
  3. Explain the rules:
    • You will toss the foam block in the air and hit it upwards with your knee.
    • Once you knee the block in the air, you will have to catch the block.
    • You will do this five times.
    • Your goal is to see how many times you can knee the block and catch it without the block touching the ground.
  1. Takeaways:
    • Bring your knee up high.
    • Keep your eye on the block.
    • Keep your hands by your eyes.
  1. Continue until every student has three turns.
  2. On the second turn, have the student start over if the block touches the ground.
  3. On the third round, make it a competition to see who can knee the block and catch it as many times in a row.

Knock the Block

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: FOCUS

Drill: Knock the Block

Equipment needed: One wavemaster cushion and block per line

Instructors needed: One per line

Description: The students will build their focus skills by punching a block off a cushion with accuracy.

Steps:

  1. Divide your students into lines.
  2. For each line you will need the top of a wavemaster cushion or stack of pads with a foam block sitting on top, and an instructor approximately three steps away.
  1. Explain the rules:
    • You will lay on your back with your head towards the cushion.
    • When I say “go” you will jump to your feet and punch the block to your instructor.
    • Your goal is to punch the block right in the center with the proper part of your hand.
    • If you hit the block properly, then the block should fly directly into your instructor’s hands, making it easy to catch.
  1. Takeaways:
    • Punch the block hard.
    • Punch the block straight.
    • Stand up fast.
  1. Continue until every student has three turns.
  2. On the second and third turn, make it a contest to see who can punch the block to their instructor the fastest.

Know Your Foot

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: FOCUS

Drill: Know Your Foot

Equipment needed: One slammer pad per line

Instructors needed: One instructor per line

Description: In this drill the students are going to kick the pad with all three kicks using the three parts of their foot.

Steps:

  1. Have your students make a straight line. You may need two lines depending on the size of the class.
  2. Teach the students how to kick the slammer pad with a round kick hitting the target with the top of the foot.
  3. Teach the students how to kick the slammer pad with a front kick using the ball (or bottom of the foot).
  4. Teach the students how to kick the slammer pad with a side kick using the heel.
  5. Now randomly call out a kick and the student must react fast and kick with the appropriate part of the foot.

Ladder Kicks with Jumps

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: FOCUS

Drill: Ladder Kicks With Jumps

Equipment needed: One obstacle and kicking target per line

Instructors needed: One per line

Description: In this drill the students will focus on jumping, kicking, and counting. The students will have to jump over an obstacle and then kick a target, starting with one kick, all the way up to five kicks. This is a great drill for helping the students concentrate both physically with kicking and jumping, but at the same time intellectually because they have to keep track of their kicks

Steps:

  1. Divide your class into several lines.
  2. For each line, you will need an obstacle set up and an instructor holding a target. If you do not have the same obstacle, you can use a pad or a stack of pads.
  3. Explain the rules:
    • You will jump over the obstacle and kick the target once. Then you will jump over the obstacle and kick the target twice (alternating legs) and so forth up to five kicks.
    • If you knock over the obstacle, then you must do three squat jumps.
    • If you mess up on your counting then you must do three squat jumps.
  1. On the second round, make it a competition to see who can reach five kicks the fastest.

Math Kick

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: FOCUS

Drill: Math Kicks

Equipment needed: One kicking target per line

Instructors needed: One per line

Description: In this drill the students will solve a simple math problem and then kick the target equal to the sum of the math problem. This is a great way to teach your students math!

Steps:

  1. Divide your students into several lines with no more than four to a line.
  2. The first student in line will have to solve a simple math problem. For example: What is 2 + 2? Stick with math problems that only include numbers 1 – 5.
  3. Many of your younger students will have a hard time figuring them out, so show them how to use their fingers to add.
  4. Once they solve the problem, have them kick the target equal to the sum of the math problem.
  5. Continue until each student has at least three turns.
  6. You can add variety by changing the technique to a different kick, strike, or even block.

Missed Me

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: FOCUS

Drill: Missed Me

Equipment needed: Three small square targets

Instructors needed: One per group

Description: One student will punch the pad as the other student dodges the pad.

Steps:

  1. Pair your students up with a partner and divide the pairs into groups.
  2. You will need an instructor to hold the pads and three small targets for each group.
  3. Explain the rules:
    • One person will stand against the wall and then other will stand approximately 6’ away.
    • The instructor will hold the target as the student punches the target at their partner.
    • The person against the wall must dodge the target.
    • If you get hit, then you have to do five jumping jacks.
  1. After the student punches all three targets, have them switch roles.

Ninja Dodgeballs

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: FOCUS

Drill: Ninja Dodgeball

Equipment needed: One dodgeball per line

Instructors needed: Two per line

Description: In this drill the students will practice having focus with their body as they dodge balls that are punched at them. This is a great drill for teaching the students how to dodge small objects

Steps:

  1. Divide your class into several lines.
  2. For each line, you will need an instructor that will punch the dodge ball at the student, and an assistant to help retrieve the ball.
  3. The first student in line will stand against the mirror or wall. The instructor will be at least 4 steps away.
  4. The instructor will toss the ball in the air and then punch the ball aiming at the student. The student must dodge the ball.
  5. If the student gets hit, then he/ she will have to do 3 push-ups.
  6. Do this at least 5 times.
  7. You can make it fun by having the instructor do 10 push-ups if he/ she cannot hit the student with any of the shots.
  8. You can make it even more challenging by having the student switch roles with the instructor.

Ninja Ears

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: FOCUS

Drill: Ninja Ears

Equipment needed: One wave bag or similar target per line

Instructors needed: One per line

Description: In this drill the student will practice using focusing with their ears as they keep their eyes closed and have to follow the commands they hear. This is great for teaching the students how to listen carefully to commands.

Steps:

  1. Divide your students into several lines.
  2. The first student in each line will stand in front of the wave bag in striking distance and close their eyes.
  3. The instructor will call out left or right punch and the student must hit with the correct hand.
  4. If the student punches with the wrong hand, then he/ she will have to do 3 push-ups for each mistake.
  5. Do this at least 5 times.
  6. Continue until each student has a turn.
  7. Repeat the drill by calling out left or right kick.
  8. You can make it challenging by calling out combinations.
  9. You can make it even more challenging by giving the left and right hand and feet names. For example:
    • Orange – left punch
    • Apple – right punch
    • Banana- left kick
    • Grape – right kick

Ninja Kicks

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: FOCUS

Drill: Ninja Kicks

Equipment needed: 1 blindfold, ring, and kicking target per line

Instructors needed: One per line

Description: In this drill the students will practice kicking a target while blindfolded. This is great for teaching your students how to focus on technique without using their eyes.

Steps:

  1. Divide your students into lines.
  2. The first student in line will place a blindfold around their eyes and stand in the middle of a ring as shown in the picture.
  3. The student will kick the target ten times, alternating legs on each kick. If the student steps out of the ring, or doesn’t chamber properly for each kick, then he/ she must do ten jumping jacks.
  4. The goal for this drill is to teach the student how to focus on their leg chambers while at the same time making it fun and challenging.
  5. You can make it fun by having the instructor do ten jumping jacks if the student does all of the kicks correctly without stepping out of the ring.

Ninja Rings

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: FOCUS

Drill: Ninja Rings

Equipment needed: 2 rings for each line

Instructors needed: 1 instructor for each line

Description: The students will work on their FOCUS by demonstrating proper punches and chambers without dropping their rings.

Steps:

  1. Divide your students into lines.
  2. For each line you will need two bars attached like a plus sign, and an instructor holding a kicking target on the other side of the bars
  3. Explain the rules:
    • I will hold the kicking target either above the bar on the left or right, or below the bar on the left or right.
    • You will kick the target with the proper leg ten times in a row.
    • Your goal is to kick the target with the proper leg and without touching the bar.
  1. Takeaways:
    • Keep your chamber high.
    • Take your time and aim.
    • Keep your ground leg strong.
  1. Continue until every student has three turns.
  2. On the second turn, have the student start over if they kick the target with the wrong leg, or if they hit the bar.
  3. On the third turn, make it a contest to see who can kick the target ten times the fastest. If they kick with the wrong leg or hit the bar then they are automatically disqualified.

Pad Rop Challenge

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: FOCUS

Drill: Pad Drop Challenge

Equipment needed: Three small targets and one chair per line

Instructors needed: One per line

Description: The students will try and punch the target as the instructor drops it in the air.

Steps:

  1. Divide your class into even lines.
  2. For each line, set up a chair for the instructor to stand on and stack three small targets next to the chair.
  3. Explain the rules:
    • You will stand right next to the chair.
    • As the instructor drops the pad, you will punch the target.
    • If you miss, then you have to do 3 push-ups.
  1. Continue until each student has two turns. Make sure that the students switch hands on the second turn.
  2. You can make it a contest to see who can punch the target the farthest.

Pattern Punches

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: FOCUS

Drill: Pattern Punches

Equipment needed: 2 Rings Per Line

Instructors needed: 1 Per Line

Description: The students will practice FOCUS by having to demonstrate multiple punches through rings, the challenge is remember the order you’re supposed to punch the rings.

Steps:

  1. Divide your students into lines.
  2. Setting up the drill:
  •     Have the students facing the instructor.
  1. Explain the rules:
  •     The 1st student will face the rings.
  •     The instructor will call out the different ring colors, the students will have to be able to punch through the ring without hitting it.
  •     The goal is for the student to cross the lateral plane as they play this game.
  •     On round 1 have the students do one color 3 times, every round after that add one more punch so on round 3 they do 3 punches 3 times.
  1. Takeaways:
  •     Keep your eyes on the rings
  •     Do your best to FOCUS on the colors the instructor says
  •     Keep your hands up so you can punch faster
  1. Continue until each student has 2 turns.

Pop Kicks

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: FOCUS

Drill: Pop Kicks

Equipment needed: 2 Clapper pads per line

Instructors needed: 1 per line

Description: In this drill we will help students develop a solid chamber for their front kicks by holding one pad that their knee must touch and another that they will kick after touching the first with their knee.

Steps:

  1. Divide your students into lines
  2. Setting up the drill:
  •     Have each instructor stand in front, but off to the side of each student.
  •     Hold both pads at waist level, with one at a knee’s distance and the other at kicking distance.
  1. Explain the rules:
  •     The student will knee the first pad 3 times saying “pop” at the same time.
  •     Try to make the pad make a popping sound.
  •     Then touch the first pad with the knee again, but kick as well AFTER touching the first pad.
  •     Continue for a total of 3 kicks.
  •     On round 2, use the other leg.
  1. Takeaways:
  •     Try to make the pad pop with your knee each time.
  •     Don’t knee completely through the pad.
  •     Snap your kick and yell!
  1. Continue until everyone has 2-4 turns.

Quick Fire

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: FOCUS

Drill: Quick Fire

Equipment needed: One ring per line

Instructors needed: One per line

Description: In this drill the students will focus on building good aim. The students will side kick through a ring as quickly as possible without hitting the ring. This is a great drill for developing distancing and concentration.

Steps:

  1. Divide your class into several lines.
  2. For each line, you will need an instructor holding a ring.
  3. Explain the rules:
    • You will sidekick through the ring as quickly as possible when the instructor says “go.”
    • If you hit the ring, then you must do three squat jumps.
    • You have five tries with each leg. If you do not hit the ring at all, then the instructor will do five push-ups.
  1. Once everybody has a turn, make it a competition to see who can do the most sidekicks in fifteen seconds. If they hit the ring then that kick doesn’t count.

Rocket Kicks

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: FOCUS

Drill: Rocket Kicks

Equipment needed: 1 Clapper pad & 1 Ring per line

Instructors needed: One Per Line

Description: The students will practice FOCUS by demonstrating their ability to use focus with their body and ears. This will challenge them physically by requiring them to quickly stop kicking and have a seat when the instructor says.

Steps:

  1. Divide your students into lines.
  2. For each line, you will need an Instructor holding a clapper pad
  3. Explain the rules:
    • The 1st student in each line will stand with both feet inside the ring.
    • When the instructor says “GO” the student will demonstrate alternating front kicks while staying in the ring.
    • When the instructor says “STOP” the students must stop kicking and sit down inside the ring.
    • If the student steps out of the ring they are disqualified for that round.
    • First student to sit down and say finished sir/ma’am wins.
  1. Takeaways:
    • Listen for the correct time to sit down.
    • Have strong kicks the entire time.
    • Go as fast as you can to make it a challenge.
  1. Continue so that each student has at least 2-3 turns.

Shadow Ninjas

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: FOCUS

Drill: Shadow Ninjas

Equipment needed: None

Instructors needed: Several to monitor

Description: In this drill the students will practice having great focus with their eyes by following every move the instructor makes. This is great for teaching the students how to pay attention and respond quickly to visual demonstrations.

Steps:

  1. Spread your students around the training deck spaced apart so that they cannot kick or strike the students next to them.
  2. The instructor will perform one move at a time as the students follow. To make it challenging, have the students call out the name of each move.
  3. Continue for 10 to 15 moves.
  4. Next, begin to use 2 and 3 move combinations.
  5. Continue for 10 to 15 combinations.
  6. To make it even more challenging, go super fast and see if the students can follow along.
  7. You can make it fun by having some of the students volunteer to be the leader.

Splat

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: FOCUS

Drill: Splat

Equipment needed: 1 kicking shield per line

Instructors needed: A few to monitor

Description: The students will practice their focus using their ears to listen as well as working on doing something fast but without cheating.

Steps:

  1. Divide your students into lines.
  2. You will need to lay one kicking shield per line in front of the lines.
  3. Explain the rules:
    • When you say “splat” they must drop down touching their stomach to the pad.
    • Then jump back up and yell “hi-ya”
    • The first to do so wins.
  1. Takeaways:
    • Yell loud so you don’t get hurt.
    • Listen for the word SPLAT.
    • Drop to your stomach fast.
  1. Continue until every group has three turns.

Squish Squish Squash

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: FOCUS

Drill: Squish Squish Squash

Equipment needed: 1 kicking shield, 3 bug stickers per line

Instructors needed: 1 per line

Description: In this drill we will help the students FOCUS on punching with the proper part of their hands while alternating hands and levels.

Steps:

  1. Divide your students into lines.
  2. Setting up the drill:
  •     For each line, place 3 bug stickers (high, medium, and low) on each kicking shield.
  •     Have one instructor hold each pad.
  1. Explain the rules:
  •     Have the first student in line go to a middle stance.
  •     When the instructor says “go” they will punch 3 times alternating hands.
  •     On punch 1 they will say “squish”, on #2 “squish”, on #3 “squash”
  •     Make sure to hit each bug with the front part of your hand.
  •     Continue for 3 reps, or a total of 9 punches.
  1. Takeaways:
  •     Stay as low as you can in your stance.
  •     Punch fast or the bugs will get away.
  •     Use only the front part of your fist.
  1. Continue until everyone has 2-4 turns.

Strike Zone

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: FOCUS

Drill: Strikezone

Equipment needed: 1 Slammer Pad

Instructors needed: 1 Per Line

Description: The students will practice FOCUS by demonstrating their ability to hit multiple different zones on a pad. This will challenge the students mentally by forcing them to hit and remember the different zones on the pad.

Steps:

  1. Divide your students into lines.
  2. For each line, you will need and instructor.
  3. Explain the rules:
    • The 1st student will stand up and face the pad.
    • The instructor will go over the different zones of the pad, which are high, middle, and low.
    • The instructor will call out a combo of 3 zones and the students must hit each of the zones using alternating punches.
    • If the student can get all 3 zones correct they get a point.
    • On the following rounds if you want to go up to 4 zones you can.
  1. Takeaways:
    • Hit the pad hard every time.
    • Make sure you listen for the different zones.
    • Keep your fist tight the whole time, no doughnut hands.
  1. Continue so that each student has at least 2-3 turns.

Tap Drill

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: FOCUS

Drill: Tap Drill

Equipment needed: None

Instructors needed: One instructor per line or group

Description: In this drill the instructor will tap the student on either their leg or arm and they must react quickly with a punch or kick using the body part that the instructor taps.

Steps:

  1. You can set up this drill several ways: as a line drill, sitting in a circle, or lined up as a group.
  2. You will walk behind each student and tap him (or her) on the left arm or right arm. The student will react as quickly as possible by punching with the arm that you tap.
  3. Repeat the process by tapping either the left or right leg (make sure you use caution when tapping the student’s leg).
  4. Repeat the process by tapping either the left or right arm or leg.

Target Practice

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: FOCUS

Drill: Target Practice

Equipment needed: 4 small square targets (per line), a cone, and a wave bag cushion (removed from the base), or a chair

Instructors needed: One instructor per line

Description: In this drill the students are going to strike targets aimed at hitting a cone by hitting in a straight line and using the first two knuckles.

Steps:

  1. Have your students make a straight line. You may need two lines depending on the size of the class.
  2. (For each line) Set a cone on the wave bag cushion. You can substitute the cushion with a chair. Stack four square targets approximately three steps from the cone.
  3. You will hold the square targets at your student’s shoulder level directly in front of him (or her). The student will strike the target and try to knock the cone off the cushion (or chair). He (or she) will get four tries.
  4. Continue the drill until each student has at least two turns. Make sure your students are hitting with the proper knuckles. Also teach them to strike in a straight line. Each student should be able to hit at least one cone.

Whack-A-Toe

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: FOCUS

Drill: Whack-A-Toe

Equipment needed: 1 Clapper pad per line

Instructors needed: 1 per line

Description: Students will practice FOCUS by demonstrating their ability to switch their feet quickly to avoid their toes getting hit by a pad.

Steps:

  1. Divide your students into lines.
  2. Setting up the drill:
  •     Have the students in a guarding stance facing the instructor.
  1. Explain the rules:
  •     Students will face have to demonstrate 5 fast switches as the instructor tries to smack their feet.
  •     The instructor can go at random times so if the student loses FOCUS then their foot may get hit.
  1. Takeaways:
  •     Keep your eyes on the pad.
  •     Move your feet off the ground to switch faster.
  •     Try not to fall then we don’t get stronger.
  1. Continue until each student has 2 turns.

4 Corner Race

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: TEAMWORK

Drill: 4 Corner Race

Equipment needed: 4 Obstacles

Instructors needed: One to monitor

Description: The students will build their teamwork skills by working together in a fun race. This is a great way for the students to also build good social skills.

Steps:

  1. Pair your students up with a partner.
  2. Place an obstacle in each corner, such as a wave bag cushion, and assign each corner a number.
  3. Explain the rules:
    •  
    • The first pair to the corner has the best teamwork.
    • Your goal is to work together as you race to the corners.
  1. Takeaways:
    • Run to a corner fast.
    • Keep your hands to yourself.
    • Don’t tackle the corners.
  1. Continue for three rounds.
  2. On the second round, label the corners with Martial Arts moves to make it more challenging.
  3. On the third turn, make it a contest by giving the first pair to the corner a point and the first pair to five points is the winner.

Back and Forth

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: TEAMWORK

Drill: Back and Forth

Equipment needed: None

Instructors needed: One per line

Description: In this drill the students are going to practice their kicks back and forth while learning how to take turns quickly.

Steps:

  1. Divide your students into 2 or 3 lines. Have the first two students in each line stand up and face each other.
  2. The students will bow, shake hands, and say “do your best.”
  3. Follow these steps:
    • Student A will kick as student B says “1”
    • Student B will kick as student A says “1”
    • They will continue kicking back and forth until they reach “4”
    • They will bow, shake hands, look each other in the eyes, and say “good job”
  1. Continue until everyone has had a turn. You will notice that some students struggle to count correctly as they take turns kicking, so make sure you actually teach them how to take turns with their kicking and counting.

Back and Forth 2

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: TEAMWORK

Drill: Back and Forth 2

Equipment needed: None

Instructors needed: One per line

Description: In this drill the students will compete against another team to see which group is the loudest. This is a great drill to help your students perform at their best level.

Steps:

  1. Divide your students into two groups and have them face each other.
  2. Have each group pick a team name to help build team spirit.
  3. Call out a Martial Arts move, and then point to one of the teams to perform the move with their best team effort.
  4. Next, point to the other team to do the same.
  5. Continue to point back and forth with each team so that they each perform the move approximately four times each.
  6. Pick the team that performed the best.
  7. Repeat the drill with various Martial Arts moves.
  8. You can make it challenging by calling out combinations.

Be the Coach

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: TEAMWORK

Drill: Be the Coach

Equipment needed: None

Instructors needed: One per line

Description: The students will build their teamwork skills by coaching their partner. This will help them build good leadership skills and social skills.

Steps:

  1. Pair your students with a partner and then divide them into groups.
  2. Explain the rules:
    • You will act as the coach for your partner by counting and spotting for their exercises.
    • Your goal is to spot correctly and count loudly.
    • Also make sure you look your partner in the eye when you are done, and compliment their efforts.
  1. Takeaways:
    • Count for your team loud.
    • Talk to each teammate.
    • Demonstrate the correct way of doing it.
  1. Continue until every student has a chance to coach and be coached doing push-ups, leg raises, and squat jumps.

Big Foot

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: TEAMWORK

Drill: Big Foot

Equipment needed: 1 Slammer Pad

Instructors needed: Several to monitor

Description: The students will work on their TEAMWORK by working together to move a slammer pad from one end of the mat to the other, without using their hands.

Steps:

  1. Divide your students into pairs.
  1. Explain the rules:
    • Put your arms around each other’s shoulder.
    • Put one foot in the slammer pad.
    • Walk from one end of the mat to another.
    • At the end, count out 4 kicks then run back.
    • If you step off the slammer pad, you and your partner must do 3 jumping jacks before you can continue.
    • The first team to finish scores a point for their team
  1. Takeaways:
    • The first team to finish scores a point for their team
    • Encourage your partner to do their best.
    • Share leadership. Take turns being in charge.
  1. Continue for 2 rounds. The team with the most points wins.

Catch

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: TEAMWORK

Drill: Catch

Equipment needed: Three small square pads per group

Instructors needed: One per group

Description: In this drill the students will practice their teamwork by punching a target towards their partner while their partner tries to catch the pad. This is a great way to build power in their punches, and good focus when catching.

Steps:

  1. Pair up your students and divide the pairs into groups with no more than three pairs per group. For each group, stack three small square targets.
  2. Show your students the proper way to do a punch by making a tight fist, and hitting the target with their first two knuckles.
  3. For each pair, pick one student to punch the pads and one to catch.
  4. Explain the rules:
    • One person will hold the target and punch it towards their partner
    • The other person will catch the target
    • The goal is to punch the target in the middle with enough power so that your partner can catch it
  1. After the student punches all three targets, switch roles.
  2. Continue until each pair has at least two turns.
  3. You can make it a contest to see which pair can punch and catch the most pads in a row.

Circle Challenge

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: TEAMWORK

Drill: Circle Challenge

Equipment needed: None

Instructors needed: One per group

Description: In this drill the students will take turns calling out a Martial Arts move that all of the students in the group must perform correctly. If every student performs the move correctly, then the instructor must do 5 push-ups. If one person in the group makes a mistake, then the group must do 5 push-ups.

Steps:

  1. Divide your students into several groups and have them circle up as shown in the picture.
  2. Select one student to begin the drill by calling out a Martial Arts move with a specific hand or foot. For example: “Right punch.”
  3. All of the students will then execute the move using the correct hand or foot.
  4. If they all perform the correct move with the correct hand or foot, then instructor must do 5 push-ups.
  5. If someone in the group makes a mistake, then they must all do 5 push-ups.
  6. This drill is challenging because they are in a circle which makes it hard to copy the proper hand or foot.
  7. Continue until each student has a turn.
  8. You’ll be amazed at how many students will work together as a team to get the instructor to do push-ups!

Crab Legs

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: TEAMWORK

Drill: Crab Legs

Equipment needed: 1 pole / line

Instructors needed: Several to monitor

Description: The students will work on their TEAMWORK by working together to move a pole across the mat, without using their hands.

Steps:

  1. Divide your students into pairs.
  2. Explain the rules:
    • Sit close to your partner and put the pole across your lap.
    • Crab crawl to the middle of the mat without dropping the pole.
    • At the end, count out 4 kicks then run back.
    • If you have to adjust the pole, you must stop moving to do it.
    • The first team to finish scores a point for their team
  1. Takeaways:
    • Talk to your partner through the drill, be able to work together
    • Encourage your partner to do their best.
    • Share leadership. Take turns being in charge.
  1. Continue for 2 rounds. The team with the most points wins.

Don’t Crack The Whip

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: TEAMWORK

Drill: Don’t Crack The Whip

Equipment needed: An entire obstacle course. For example: 4 rings, 2 jumping bars, 4 slammer pads, 4 cones, 1 wave bag cushion

Instructors needed: One instructor per course

Description: In this drill the students are going to go through an entire obstacle course while working together.

Steps:

  1. Set up two identical obstacle courses:
    • 4 rings to jump over
    • 2 bars to jump over
    • 4 slammer pads lined up to walk over
    • 4 cones to weave in and out of
    • 1 wave bag cushion as the finishing point
  1. Pair each student with a partner and then divide the pairs into two teams.
  2. Explain the course and tell the students that they will have to go through the entire course without letting go of their partner. Also explain that they will be racing another pair, which means they must work together, but quickly. If they let go of each other, then they must stop immediately and do 10 push-ups.
  3. Conduct the race until every pair has had a turn.
  4. You can make it even more challenging by having three or four go at one time.

Find Your Partner

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: TEAMWORK

Drill: Find Your Partner

Equipment needed: One kicking target per pair

Instructors needed: Several to monitor

Description: The students will close their eyes while their partner finds a spot on the mat, and then the student must find their partner and try to be the first person to do ten kicks on their target.

Steps:

  1. Pair your students up with a partner and have them line up facing each other in the middle of the mat.
  2. Give one student a kicking target and have the other student lay on the ground and hide their eyes.
  3. Explain the rules:
    • When I say “go” the students holding the target will find a spot somewhere on the mat.
    • When I say “find your partner” the person on the ground will stand up and find their partner.
    • You will race to your partner and do ten kicks and then have a seat.
    • The pair that is sitting first is the winner.
  1. Make sure you explain the importance of not cheating when they are kicking the pad.
  2. Switch roles.

Hot Potato

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: TEAMWORK

Drill: Hot Potato

Equipment needed: 1 clapper pad per line

Instructors needed: 1 per group

Description: The students will practice TEAMWORK by demonstrating their ability to to work as a team to complete a circle of kicks before the other team can.

Steps:

  1. Divide your students into groups.
  2. Setting up the drill:
  •     Have your students form 2 big circles.
  1. Explain the rules:
  •     The clapper pad will start with one person in the the circle.
  •     When the instructor say “GO” the student with the pad will turn to the left student who will do 2 kicks.
  •     Once that student is done kicking the pad holder will give them the pad for the next person to kick.
  •     This trend will continue until the does their kicks then the 1st team sitting strong wins a point.
  1. Takeaways:
  •     Move fast to help your team win.
  •     Hold the pad correct do your friends can kick it.
  •     Pay attention so you know when it is your turn to kick.
  1. Continue until each group has 3 turns.

Hungry Hungry Ninjas

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: TEAMWORK

Drill: Hungry Hungry Ninjas

Equipment needed: Lots of dodgeballs or pads, 2 large buckets

Instructors needed: A few to monitor

Description: In this drill students will practice developing strong TEAMWORK by working together to gather as many dodgeballs as possible in the time given.

Steps:

  1. Divide your students into 2 lines (or 1 line per bucket)
  2. Setting up the drill:
  •      Spread the pads/balls all over the mat
  •      Give the first person in line the bucket
  1. Explain the rules:
  •      When the instructor says go the first student will run out to the dodgeballs.
  •      They will place the bucket over 1-2 (no more) of the balls and then slide the bucket back.
  •      Then the next student will repeat this.
  •      After 30sec the team that gathered the most balls wins.
  •      If you lift up your bucket on the way back, grab more than 2 per turn, or a balls rolls out from your bucket you must start over.
  1. Takeaways:
  •      Show good TEAMWORK by moving fast.
  •      Cheer on your teammates.
  •      Remember to follow the rules even if you’re super excited.
  1. Continue until you play 2-3 games.

Instructor Switch

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: TEAMWORK

Drill: Instructor Switch

Equipment needed: None

Instructors needed: One per line

Description: The students will build their teamwork skills by calling out Martial Arts moves for the instructor to perform. This will help the students build confidence and good leadership skills.

Steps:

  1. Divide your students into lines.
  2. Explain the rules:
    • You will stand in the instructor spot and call out your favorite Martial Arts moves.
    • Your goal is t be loud, be quick, and lead by good example.
  1. Takeaways:
    • Be louder than your instructor.
    • Show good technique in your moves.
    • Be fast and strong.
  1. Continue until every student has three turns.
  2. On the second turn, have the student lead you through six moves.
  3. On the third round, make it a competition to see which student is the best leader.

Know Your number

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: TEAMWORK

Drill: Know Your Number

Equipment needed: 4 numbered objects

Instructors needed: Several to monitor

Description: In this drill the students will practice teamwork by working together. The students will each be assigned a number 1 -4 and then the students must run to the correct number. This is a great drill for developing focus and concentration.

Steps:

  1. Have your students sit on one end of the training mat.
  2. Set up 4 numbered objects on the opposite end of the training mat.
  3. Explain the rules:
    • You will be assigned a team number 1 thru 4.
    • When the instructor says “go” you must quickly run to your number and sit in a straight line with the rest of your team.
    • Your goal is to work together and line up on your own with your team without pushing.
  1. Once everybody has a turn, make it a competition to see which team can sit in a straight line the fastest.

Lead The Blind

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: TEAMWORK

Drill: Lead the Blind

Equipment needed: One blindfold and kicking target per group

Instructors needed: One per group

Description: One student will lead their partner down the mat while they are blindfolded.

Steps:

  1. Pair your students up with a partner and have them line up on one side of the training mat, with one standing in front of the other.
  2. Blindfold the person standing in front.
  3. One the other end of the mat, have an instructor or assistant holding a kicking target across from each pair.
  4. Explain the rules:
    • When I say “go” you will lead your partner down the mat to the instructor.
    • When you arrive to the instructor, you will say “stop” so that your partner does not run into the instructor.
    • They you will say “go” and your partner will kick the pad ten times while still blindfolded.
    • Once your partner kicks the target ten times, you will lead your partner back to the starting point and you will both have a seat.
    • The first pair to sit is the winner.
  1. Switch roles.

Leadership Relay Race

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: TEAMWORK

Drill: Leadership Relay Race

Equipment needed: One cone and wave bag cushion for each line

Instructors needed: One instructor per line

Description: In this drill the students are going to put their leadership skills to the test with a fun race leading the next student in line through various Martial Arts moves.

Steps:

  1. Divide your students into 3 or 4 even lines on one side of the training deck. Use a cone to mark the starting point and place a wave bag cushion directly across the training deck in front of each line.
  2. On your command, the first student will race to the wave bag cushion and face the new line leader. Follow these instructions:
    • The line leader will call out 3 moves that the person at the bag must demonstrate.
    • The line leader will have to be loud so that the student can hear, they will have to lead by good example so the student can follow, and they must be quick to call out the moves because this is a race.
  1. After the student at the cushion is finished with all 3 moves, he/she will race back and high-five the line leader who will then race to the cushion as the new line leader calls out 3 moves, and so forth.
  2. Continue the drill until every student in line has had a turn. Remember, the student that began the race will be the last line leader. The line that finishes the fastest is the winner.

Lumberjacks

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: TEAMWORK

Drill: Lumberjacks

Equipment needed: Two clapper pads per group

Instructors needed: One per group

Description: In this drill the students will practice their teamwork by kicking targets back and forth with their partner. This is also a great drill for teaching your students how to focus while holding the targets.

Steps:

  1. Pair up your students and divide the pairs into groups with no more than three pairs per group. For each group, you will need two clapper targets.
  2. Show your students the proper way to do a front kick, including a chamber, execution, re-chamber, and return.
  3. Have the first pair from each group stand up and face each other while holding a clapper target as shown in the picture.
  4. Explain the rules:
    • You each will go back and forth kicking the target
    • You will count when your partner kicks your target
    • Alternate legs between each kick
  1. They each will kick back and forth ten times.
  2. Continue until each pair has at least two turns.
  3. You can make it a contest to see which pair shows the best teamwork.

Ninja Tunnel

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: TEAMWORK

Drill: Ninja Tunnel

Equipment needed: None

Instructors needed: Several to monitor

Description: The students will race to the other end of the mat by taking turns crawling through their partner’s legs.

Steps:

  1. Pair your students up with a partner and have them line up on one end of the training mat, with one standing in front of the other.
  2. Have the person standing in front get into a middle stance with their legs double-shoulder width apart.
  3. Explain the rules:
    • You will crawl through your partner’s legs and then stand up in a middle stance.
    • Your partner will then crawl through your legs and so forth all the way down the mat.
    • Once you reach the end of the mat you with both have a seat.
    • The first pair sitting is the winner.
  1. Continue until each pair has two turns.

Pad Stack Challenge

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: TEAMWORK

Drill: Pad Stack Challenge

Equipment needed: 5 Small Pads Per Line

Instructors needed: 1 Per Line

Description: In this drill students will develop good TEAMWORK by working together to balance a growing stack of pads.

Steps:

  1. Divide your students into lines
  2. Setting up the drill:
  •     Have the first 2 students in each line face each other.
  •     Have each student first grab their Left forearm with their right hand.
  •     Then lock arms forming a square with their forearms.
  1. Explain the rules:
  •     Have each student go to a middle stance.
  •     The instructor will then stack one pad on their arms and count to 3.
  •     If the pad doesn’t fall, they will then add a second pad and count to 3.
  •     Continue until you get to 5 pads, and hold for 5 seconds.
  1. Takeaways:
  •     Stay low in your stance so your arms stay level.
  •     Keep your arms up as long as you can!
  •     Feel the burn!
  1. Continue until everyone goes for 2-3 turns.

Partner Pad Roll

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: TEAMWORK

Drill: Partner Pad Roll

Equipment needed: One wavemaster pad per line

Instructors needed: One per line

Description: The students will work on their teamwork by working together to roll a large pad to the end of the mat and back again. This helps to reinforce positive social skills and team building.

Steps:

  1. Divide your students into pairs, and then into lines with their partner.
  2. The students will be at one end of the mat holding hands.
  3. Explain the rules:
    • When you say “go”, the students will have to roll the pad down to the end of the mat without letting go of their partner’s hand.
    • If they do let go, they must both do 3 jumping jacks before they can begin again.
    • The first team to bring the pad back and sit strong is the winner!
  1. Takeaways:
    • Don’t let go of your partner.
    • Push the pad at the same time.
    • Don’t go too fast or too slow.
  1. Continue until every group has three turns
  2. You can make it a contest by picking which group could roll the pad the straightest.

Partner Ring Pass

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: TEAMWORK

Drill: Partner Ring Pass

Equipment needed: 1 Ring Per Line

Instructors needed: 1 Per Line

Description: Students will work on having good TEAMWORK in this drill by working with a partner and be the fastest in the class to pass the ring over their body 3 times in a row.

Steps:

  1. Divide your students into lines
  2. Setting up the drill:
  •     Have the first 3 students in each line face each other.
  •     Place one large ring over one of the students’ arms.
  •     Hold hands for balance.
  1. Explain the rules:
  •     When the instructor says “go” the first student will pass the ring over their body.
  •     The second and third students in the circle will repeat this as well.
  •     Once it make a full rotation each team will sit and say “Finished Sir/Ma’am”.
  •     On round 2, the ring must go around 3 times!
  1. Takeaways:
  •     Encourage your teammates if they are having a hard time!
  •     Don’t go too fast or you’ll make a mistake.
  •     Hold your partner’s’ hands at all times!
  1. Continue for 2-3 rounds.

Pass The Punches

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: TEAMWORK

Drill: Pass the Punches

Equipment needed: 1 Slammer pad per line

Instructors needed: One Per Line

Description: The students will practice TEAMWORK by demonstrate their ability to work as a team in a relay race style of drill. This game will challenge them physically and mentally as they must do fast punches but they also must wait for their partners to return fully to the team before leaving.

Steps:

  1. Divide your students into lines.
  2. For each line, you will need an Instructor with a cone and clapper pad.
  3. Explain the rules:
    • The 1st in line will stand up and face the instructor who is on the other side of the mat.
    • When the instructor says “GO” the student will run down to the instructor and do 10 punches hitting the slammer pad.
    • When they finish, they will run back to line and high 5 the next person in line.
    • The next student must wait for the high 5 or they must restart from the beginning if they leave to early.
    • The first team to get through each ninja and sit strong will earn a point, team with the most point wins.
  1. Takeaways:
    • Punch as hard as you can.
    • Don’t move before you get a high 5.
    • Keep moving as fast as you can so that you can win.
  1. Continue so that each student has at least 2-3 turns.

Save The Dolphins

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: TEAMWORK

Drill: Save the Dolphins

Equipment needed: 1 wavemaster top per line

Instructors needed: 1 per line

Description: Students will practice TEAMWORK by demonstrating their ability work together to move a bag top across the mat without dropping it.

Steps:

  1. Divide your students into pairs.
  2. Setting up the drill:
  •     Have the 1st 2 students stand up and hold the bag over their heads.
  1. Explain the rules:
  •     When the instructor says “GO” both students will work together to walk the bag down the mat.
  •     Once they get to one side they must turn with the bag and come back down the mat.
  •     The 1st team to finish earns a point.
  1. Takeaways:
  •     Talk to your teammates.
  •     Don’t go to fast.
  •     Try not to drop the bag or someone might get hurt.
  1. Continue until each pair has 2-3 turns

Student Switch Board Breaks

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: TEAMWORK

Drill: Student Switch Board Breaks

Equipment needed: One easy to break board per line

Instructors needed: One per line

Description: The students will practice their teamwork by holding an easy to break board for the instructor. This drill will encourage them to be strong and confident while holding the boards.

Steps:

  1. Divide your students into lines.
  2. You will need an easy to break board for each line.
  3. Explain the rules:
    • The first student in line holds the board for the instructor.
    • To show good teamwork they must hold it strong, and not drop the board.
    • The goal is for the student to show proper board holding skills, which is a good lesson for helping others.
  1. Takeaways:
    • Hold the board at the top.
    • Keep your thumbs on the side of the board.
    • Don’t flinch when the instructor hits.
  1. Continue until each student has three turns.

Taking Turns

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: TEAMWORK

Drill: Taking Turns

Equipment needed: 2 Clapper Pads per line

Instructors needed: 1 per line

Description: In this drill we will work on our TEAMWORK by improving our communication by counting for each other and leading by good example.

Steps:

  1. Divide your students into pairs
  2. Setting up the drill:
  •      Have 1 instructor to watch each group
  •      The first pair in each line will hold the clapper pads
  1. Explain the rules:
  •      When the instructor says “go” run with your partner to the first dot.
  •      Take turns doing 5 Perfect Front kicks while counting loud for your partner.
  •      Once each partner does 5 Perfect kicks, run to the next dot and repeat.
  •      Continue all the way to the end of the mat.
  •      Finally, race back to your line and sit as quickly as you can.
  1. Takeaways:
  •      Hold the pad firmly for your partner.
  •      Count loud to show good communication.
  •      Kick well to lead by good example.
  1. Continue until each pair has 2-3 turns.

Target Practice

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: TEAMWORK

Drill: Target Practice

Equipment needed: Three small square targets per group

Instructors needed: One per group

Description: In this drill the students will practice teamwork by holding the small square target while their partner kicks it out of their hand. This is also a great way to teach your students how to focus and hit the target in the middle so that they don’t hit their friend’s fingers

Steps:

  1. Pair up your students and divide the pairs into groups with no more than three pairs per group. For each group, stack three small square targets.
  2. For each pair, pick one student to hold the pads and one to kick.
  3. Explain the rules:
    • One person will hold the target still without moving or flinching
    • The other person will kick the target in the middle
    • The goal is to kick the target as far as possible with a round kick and without hitting your partner’s fingers
  1. After the student kicks all three targets, switch roles.
  2. Continue until each pair has at least two turns.
  3. You can make it a contest to see which person can kick the pad the furthest.

Team Kick Race

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: TEAMWORK

Drill: Team Kick Race

Equipment needed: Two kicking targets per group

Instructors needed: Two per group

Description: In this drill the students will build teamwork by helping each other. The students will each have a partner and one will hold the kicking target while the other kicks. They will race against another pair to see which pair is the fastest. This is a great social building drill for the students.

Steps:

  1. Divide your class into several groups.
  2. For each group you will need two kicking targets.
  3. Divide the students within each group into pairs.
  4. Here are the rules:
    • Two pairs will compete against each other. One partner will hold the kicking target while the other kicks.
    • When the instructor says “go” the student will kick the target 4 times and then they both must sit.
    • The first pair to sit with their legs crossed and hands on their knees is the winner.
    • Switch roles.
  1. On the second round, you can make it more challenging by having them do 8 kicks.

Team Kick Relay

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: TEAMWORK

Drill: Team Kick Relay

Equipment needed: Two kicking targets per group

Instructors needed: Two per group

Description: In this drill the students will build teamwork by helping each other. The students will each have a partner and one will hold the kicking target while the other kicks. They will race against another pair to see which pair is the fastest. This is a great social building drill for the students.

Steps:

  1. Divide your class into several groups.
  2. For each group you will need two kicking targets.
  3. Divide the students within each group into pairs.
  4. Here are the rules:
    • Two pairs will compete against each other. One partner will hold the kicking target while the other kicks.
    • When the instructor says “go” the student will kick the target 4 times and then they both must sit.
    • The first pair to sit with their legs crossed and hands on their knees is the winner.
    • Switch roles.
  1. On the second round, you can make it more challenging by having them do 8 kicks.

Teammate Challenge

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: TEAMWORK

Drill: Teammate Challenge

Equipment needed: None

Instructors needed: One per group

Description: The students will practice their teamwork by being a perfect team member! The focus shifts to being a good follower in this drill and teaches the students how to be a good teammate.

Steps:

  1. Divide your students into groups.
  2. Give each group their own section of the mat to work in.
  3. Explain the rules:
    • Each student will take turns being the leader calling out 3 of their favorite karate moves.
    • Everyone else must demonstrate those moves as strong as they can, while repeating the move super loud.
    • Each time one student is finished leading, the leader will choose who was the best teammate
  1. Takeaways:
    • Be loud as you lead the moves.
    • Do your moves super strong.
    • Be a good teammate when you’re not leading.
  1. Continue until each student has two turns.

Transporter Relay

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: TEAMWORK

Drill: Transporter Relay

Equipment needed: One slammer target and several small square targets per line

Instructors needed: One per line

Description: In this drill the students will build teamwork by working together in a relay race to transport pads back to their line.

Steps:

  1. Divide your class into pairs and then divide the pairs into several lines.
  2. For each line, you will need a slammer pad (set next to the first pair in line) and two small square targets (per pair) stacked across the training deck. For example: if you have two pairs per line, then you will want to stack four small square targets across the training deck.
  3. The first pair in line will hold the slammer target together as they races across the training deck.
  4. Once at the opposite end of the training deck, the pair will stack two square targets on the slammer pad and then race back to their line while holding the slammer pad with the two small targets on top.
  5. If the pair drops either of the small targets, then they must stop and do 5 push-ups before they can continue the drill.
  6. Continue until each pair has a turn.
  7. The team that completes this drill the fastest is the winner.

Control Your Body Relay

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: CONTROL

Drill: Control Your Body Relay

Equipment needed: Approximately 5 rings

Instructors needed: One

Description: In this drill the students will race across the training deck and control their body to stop quickly in the middle of a small ring.

Steps:

  1. Divide your students into several lines on one side of the training deck.
  2. For each line, place a ring directly across the training mat.
  3. When the instructor says “go” the first student from each line will race to the middle of the ring across the training deck.
  4. The first student to stand still with their feet together and hands by their side in the middle of the ring is the winner.
  5. Continue until each student has at least two turns.
  6. To make this drill challenging, have the student’s race backwards.
  7. You can make it a fun competition by giving each line a team name and the fastest line gets a point for their team.

Dizzy Race

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: CONTROL

Drill: Dizzy Race

Equipment needed: One blocker pad and kicking target per line

Instructors needed: One per line

Description: In this drill the students will develop better control of their body by racing down the training mat, spinning their head around a blocker target four times, and then kicking a target ten times. This is a fun way to teach your students to control their body.

Steps:

  1. Divide your students into even lines and have them line them up on one end of the training deck.
  2. On the opposite end lay a blocker pad down, and have an instructor kneel holding a kicking target.
  3. Review the proper mechanics of a round kick:
    • Keep your hands up.
    • Turn your knee.
    • Snap your knee.
    • Kick with the top of your foot.
  1. Explain the rules:
    • When you say “go” the first student in line will race to the blocker pad.
    • You will spin around it four times.
    • Kick the kicking target ten times with a round kick, alternating legs on each kick, and race back to high five the next student in line.
    • The first line to finish and sit with their legs crossed and hand on knees is the winner.

Escape The Bullies

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: CONTROL

Drill: Escape the Bullies

Equipment needed: 2 Kicking Shields Per Line

Instructors needed: 2 Per Line

Description: Students will work on their CONTROL by not letting their emotions get the best of them by not being too silly, and not becoming super frustrated as they try to escape the bullies.

Steps:

  1. Divide your students into groups
  2. Set up the drill:
    • Each group will have 2 instructors or storm team members holding kicking shields.
  1. Explain the rules:
    • One student will be in the middle and have to face off with both bullies.
    • When the instructor says “go” the bullies will start to push the student around the ring.
    • The student will have 30 seconds to escape the ring without kicking or punching.
    • If you fall down, you have to do 5 push-ups each time.
  1. Takeaways:
    • Keep your mind clear to have better CONTROL over your emotions
    • Keep looking for different openings that you can escape through.
    • Stay on your feet at all times
  1. Continue until each student has had two turns

Freeze Stance

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: CONTROL

Drill: Freeze Stance

Equipment needed: None

Instructors needed: Multiple to monitor

Description: The students will work on their CONTROL by trying to be the last person standing in this stance competition.

Steps:

  1. Students will get one half of the mat.
  2. For the group you will need multiple instructors to monitor.
  3. Explain the rules:
    • Students will dance when the music comes on.
    • When the music stops, students will have to freeze in a stance.
    • If a student moves when the music is off, they are then out.
    • When the music starts again, students will continue to dance.
  1. Takeaways:
    • Have fun and dance around.
    • Make sure you have deeply bent knees in your stances.
    • Make your stance strong so that you don’t move.
  1. Continue until you play 2 games.

Frozen Statue

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: CONTROL

Drill: Frozen Statue

Equipment needed: None

Instructors needed: One

Description: In this drill the students are going to play ninja freeze, but they must have enough control of their body to freeze in attention stance.

Steps:

  1. Have your student’s line up on one side of the training deck.
  2. Stand on the opposite side of the deck with your back facing the students.
  3. When you are ready, say the following: “1 – 2 – 3 – NINJA FREEZE!”
    • While you are counting, the students will start running toward you.
    • Once you say the word “FREEZE!” turn around and look at the students.
    • The students must freeze at attention before you turn around and look at them.
    • If they are moving, or not standing with their feet together and hands by their side then they must go back to the starting line and sit down.
  1. Continue the drill until one of the students touches you without getting caught moving. If you catch everyone moving, then start the game over.
  2. To make class entertaining, you can let the winner be the new counter.

Hit and Run

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: CONTROL

Drill: Hit and Run

Equipment needed: One slammer target and blindfold per group

Instructors needed: One per group

Description: The students will practice having control of their heart by being brave. One student will stand blindfolded in the middle of attackers holding pads and then must react to the attack when the blindfold is removed.

Steps:

  1. Divide your students into groups of five.
  2. Have one student stand in the middle of a ring blindfolded.
  3. Give the rest of the group a slammer pad and have them stand on the outside of the ring.
  4. Explain the rules:
    • While you are blindfolded, I will point to one student to be the attacker.
    • When I say “go” you will remove your blindfold and the attacker will count to 3 out loud and then charge you.
    • You only have 3 seconds to react bravely by either pushing off your attacker or kicking their pad.
    • The goal is to stay on your feet and not fall to the ground when you push or kick the attacker.
  1. Continue until each student has at least one turn.

Hit or Miss

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: CONTROL

Drill: Hit or Miss

Equipment needed: Two punching mitts per line

Instructors needed: 1 per line

Description: The students will practice controlling their speed by trying to hit the pad before it is taken away. This will help build better reactions challenging them to not miss the pad.

Steps:

  1. Divide your students into lines
  2. Explain the rules:
    • The instructor will flash the pad and count for 2 seconds then pull the pad back.
    • While the pad is flashed the student must punch or kick the mitt.
    • Have each student strike 5 times.
  1. Takeaways:
    • Punch when you see the pad.
    • Keep your hands in chamber.
    • Punch fast and hard.
  1. Continue until everyone has three turns.
  2. The second time, only flash for one second to make it more challenging.

Hit the Mitt Relay

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: CONTROL

Drill: Hit the Mitt Relay

Equipment needed: 2 punching mitts per line

Instructors needed: 1 Per Line

Description: The students will practice controlling their power by hitting the pads either hard or soft. By doing so, they will learn how to turn their power on and off.

Steps:

  1. Divide your students into lines.
  2. Explain the rules:
    • The first person in line will strike the pad 5 times.
    • The instructor will alternate saying “hard” or “soft”.
    • The student must strike or kick the pad accordingly
  1. Takeaways:
    • Listen for hard or soft.
    • Control your power but still hit fast.
    • Keep your hands in chamber.
  1. Continue until each student has 3 turns.

Kick the Block

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: CONTROL

Drill: Kick the Block

Equipment needed: Two slammer pads and two blocks per line

Instructors needed: 1 per line

Description: The students will build their control by side kicking a block off the stack of pads. This will help them build good chambers in their sidekick.

Steps:

  1. Divide your students into lines.
  2. For each line you will need a stack of slammer pads with two blocks stack on top and an instructor on the other side of the pads.
  3. Explain the rules:
    • You will sidekick the top block off the pads, hitting the block with your heel.
    • Your goal is to control your kick by kicking the top block off the pad and not the bottom block.
  1. You will do this three times.
  2. Takeaways:
    • Point your heel at the block.
    • Hit the block with your heel only.
    • Re-chamber your knee fast.
  1. Continue until every student has three turns.

Kicks on Point

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: CONTROL

Drill: Kicks on Point

Equipment needed: 1 squeaking pad per line

Instructors needed: 1 per line

Description: Students will work on controlling their feet by kicking with their heels with a side kick. Their goal is to kick only with their heel and make the pad squeak!

Steps:

  1. Divide your students into lines
  2. Have 1 instructor for each line hold the squeaker pad.
  3. Explain the rules:
    • The instructor will hold the squeaker pad facing outward next to their leg or hip.
    • The students will sidekick the pad and control their foot by hitting only with their heel.
    • They have 5 chances to make the pad squeak 3 times.
    • On round 2 their goal is to make the pad squeak 3 out of 3 times.
  1. Takeaways:
    • Don’t hold your chamber for too long as you try to aim.
    • Remember to pivot on each kick.
    • If you miss the pad, don’t become discouraged.
  1. Continue until every student has at least 2 turns.

King of the Box

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: CONTROL

Drill: King of the Box

Equipment needed: Two slammer pads per group

Instructors needed: One per group

Description: In this drill the students will practice controlling their power. The students will try and knock their opponent out of the square using a slammer pad, but they cannot use too much power so that no one falls and gets hurt.

Steps:

  1. Divide your class into several groups and pair each student with a partner.
  2. For each group you will need to mark a ring on the ground if you do not have square rings in your mat.
  3. Explain the rules:
    • You and your opponent will hold a slammer pad.
    • When I say “go” you will try to push your opponent out of the ring.
    • The first student to push their opponent out of the ring is the winner.
    • If you use too much power and knock your opponent on the ground then you both have to do 10 push-ups.
  1. Continue until each student has at least two turns.

Knock Down

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: CONTROL

Drill: Knock Down

Equipment needed: Two slammer pads per line

Instructors needed: One per line

Description: In this drill the students will practice controlling their power by trying to knock their classmate down with a side kick.

Steps:

  1. Divide your students into several lines.
  2. The first two students in line will stand on one slammer pad and hold another slammer pad.
  3. The second student in line will sidekick the slammer pad held by their classmate.
  4. Each student will have 3 attempts to knock their classmate off the slammer pad.
  5. After the third attempt, the student holding the target will go to the end of the line and the second student in line will take the place of the holder standing on the slammer target.
  6. Repeat the process until every student has a turn to both hold the target and kick the target.
  7. You can add variety by changing the kick to a round kick and front kick, or any other kick that compliments your style and/ or the student’s belt level.

Knock, Knock

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: CONTROL

Drill: Knock, Knock

Equipment needed: 2 Kicking shields per line

Instructors needed: 1 per line

Description: In this Drill students will work on using their power to punch the pad and knock their instructor off the base.

Steps:

  1. Divide your students into lines.
  2. Setting up the drill:
  •      Have 1 instructor stand on one kicking shield while holding the other shield firmly
  1. Explain the rules:
  •      When the instructor says “go” punch the pad as hard as you can.
  •      You will have 10 seconds to punch as many times as possible.
  •      Keep punching until your knock your instructor off the pad or time runs out.
  •      On the next round, you have to knock your instructor off the pad in less than 10 punches.
  1. Takeaways:
  •      Have your hands away so they are ready to strike.
  •      Keep your eyes on the pad, so you know when to hit.
  •      Don’t give up make sure you try your best each time.
  1. Continue until everyone has 2-4 turns through the line.

Ninja

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: CONTROL

Drill: Ninja

Equipment needed: 1 pad per line

Instructors needed: 1 to play, one to monitor

Description: The students will work on their control by trying to move quickly yet quietly to steal a pad from the blindfolded instructor.

Steps:

  1. Divide your students into lines.
  2. Assign each line a pad, and have the instructor sit blindfolded at the opposite end of the mat. Place the pads spaced out a few feet away from the instructor.
  3. Explain the rules:
    • When you say “go” the first person in line will to quietly run to the pad and bring it back to their line.
    • If the blindfolded instructor hears them, he will point in their direction and that student must start over from the beginning
    • The first person to get the pad back gets a point for their team.
  1. Takeaways:
    • Move fast without being loud.
    • Take big steps to go faster.
    • Move your arms to help you run.
  1. Continue until everyone has at least 3 turns. The team with the most points at the end is the winner.

Over the Moon

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: CONTROL

Drill: Over the Moon

Equipment needed: One small ring and stand per line

Instructors needed: 1 per line

Description: The students will build control in their round kicks by kicking over the ring. This will help the students build good chambers in their round kicks.

Steps:

  1. Divide your students into lines.
  2. For each line you will need a ring on a stand and an instructor holding a kicking target.
  3. Explain the rules:
    • You will round kick the target three times with the top of your foot.
    • Your goal is to control your kick by not touching the ring as you chamber and re-chamber your kicking leg.
  1. Takeaways:
    • Point your knee at the pad.
    • Re-chamber fast.
    • Don’t kick the ring.
  1. Continue until everyone has three turns.

Palm and Punch

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: CONTROL

Drill: Palm and Punch

Equipment needed: 2 Punching Mitts Per Line

Instructors needed: 1 per line

Description: In this drill, students will work on having CONTROL with their hands by alternating between striking with a closed fist and an open hand. This will challenge them physically and intellectually by forcing them to use both sides of their brain while striking and remembering when to open and close their hands.

Steps:

  1. Divide your students into lines.
  2. Have 1 instructor for each line hold the punching mitts.
  3. Explain the rules:
    • Have the first person in line start in their guarding stance.
    • They will then hit the mitts with 2 punches and count “1 sir/ma’am”
    • Then hit the mitts again with 2 palm strikes and count “2 sir/ma’am”
    • Continue alternating until they reach 5 reps.
    • If they mess up they have to stop and go to the end of the line.
    • Their goal is to get as far as they can without messing up or to reach 5 reps.
  1. Takeaways:
    • Try not to go too slow as you think about opening or closing your hands.
    • Remember to count correctly as you are striking.
    • Try your best to hit the pad strong.
  1. Continue until every student has at least 3 turns.

Partner Pad Tag

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: CONTROL

Drill: Partner Pad Tag

Equipment needed: One clapper target per line

Instructors needed: One instructor per line

Description: In this drill the students are going to try and kick the target before their partner moves it out of the way!

Steps:

  1. Pair each student with a partner and then divide the pairs into two lines.
  2. Have the first pair in each line stand up. Give one student the clapper pad (student “A”).
  3. The student without the pad (student “B”) will try and kick the target held by student “A” while student “A” tries to move the target out of the way.
  4. Here are some basic rules:
    • Student “A” cannot move the target until student “B” kicks.
    • If he/ she moved the target early, then he/ she must do 5 push-ups.
    • If student “B” hits the target, then he/ she will earn a point.
    • After 3 tries, have them switch roles.
  1. Continue until each student has had a turn. The student with the most points at the end of the drill is the winner.

Pay Attention with Kicks

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: CONTROL

Drill: Pay Attention With Kicks

Equipment needed: Two clapper targets, 4 cones

Instructors needed: Three (one to run the drill and two to hold the targets)

Description: In this drill the students will practice controlling their speed by racing and kicking a target against their opponent.

Steps:

  1. Have two instructors kneel back-to-back in the middle of the training deck.
  2. Divide your class into pairs and give each partner the same number starting with number 1. Next, have them line up facing each other (in order) directly across the training deck as shown in the picture. Use cones to mark the lines.
  3. The instructor will call out a number, and the two students assigned that number will race to the middle of the training deck and kick the target 10 times and then race back to their spot.
  4. The first student to kick the target 10 times and race back to their spot earns a point for their team.
  5. The first team with 10 points in the winner.

Power and Punches

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: CONTROL

Drill: Power Punches

Equipment needed: 1 wavemaster top, 1 block per line

Instructors needed: 1 Per Line

Description: Students will work on their CONTROL by learning how to increase the level of effort and power in each punch to make their block fly the farthest.

Steps:

  1. Divide your students into lines.
  2. Set up the drill:
    • Have one Wavemaster top with a block set on top, and one instructor a few feet away per line.
  1. Explain the rules:
    • When the Instructor says “go”, the first student in line will punch their block.
    • Each instructor will watch to see where the blocks for their line go.
    • The student who can punch one of the two blocks the farthest will earn a point for their line.
    • The first line to reach 4 points wins.
  1. Takeaways:
    • Remember to punch with the correct part of the hand.
    • Yell loud when you punch the pad
    • For the most distance, punch straight instead of up, down, or sideways
  1. Continue until one of the lines reaches 4 points.

Ring Bounce Challenge

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: CONTROL

Drill: Ring Bounce Challenge

Equipment needed: 1 Ring

Instructors needed: 1 Per Line

Description: The students will work on their CONTROL by punching through a ring that has been bounced.

Steps:

  1. Divide your students into lines.
  2. For each line you will need one ring.
  3. Explain the rules:
    • The students will stand with their hands in chamber.
    • The instructor will throw the ring in the air and before the student can punch through it, it must bounce off the ground.
    • The student wants to catch 3 rings in a row without missing, using only a punch.
  1. Takeaways:
    • CONTROL your body so that you don’t punch too fast.
    • Make sure you punch straight and not around.
    • Keep your other hand in chamber position.
  1. Continue until each student has 2 turns.

Rock the Boat

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: CONTROL

Drill: Rock the Boat

Equipment needed: 1 kicking shield per line

Instructors needed: 1 per line

Description: In this drill the students will practice CONTROL by having a deep stance and not falling off the pad when shaken by the instructor.

Steps:

  1. Divide your students into lines.
  2. Setting up the drill:
  •      Set 1 kicking shield on the ground in front of each line.
  •      Tell the students which stance they will be working on
  1. Explain the rules:
  •      When the instructor says “go” sink down into your stance on top of the pad
  •      The instructor will then shake the pad back and forth for 10 seconds.
  •      Stay on the pad in a low stance for as long as you can with your hands in chamber position.
  1. You are “out” if you: Fall, Move your arms out of chamber, Stand up
  •      On the next round, use a different stance!
  1. Takeaways:
  •      Breathe as you play so that you don’t get tired.
  •      Bend your knees low so that you get stronger.
  •      Keep your head up so you can have balance.
  1. Continue until everyone has 2-3 turns.

Safety Position

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: CONTROL

Drill: Safety Position

Equipment needed: None

Instructors needed: 1 instructor per line

Description: In this drill, the students are going to learn how to handle bullies by getting into a safety position.

Steps:

  1. Have your students make a big circle. Explain that you need to have control of your heart if you want to stand up to bullies.
  2. To stand up to bullies, one must set up a safety position. On your command, have the students practice the following steps:
    • With your palms facing outwards, firmly put your hands straight out towards the bully.
    • Step one foot back so that you have a strong stance.
    • In a firm voice, say “STEP BACK!”
  1. Together, have the students practice the safety position three times and then have them sit down.
  2. Have one student stand up. Walk up to the student and pretend that you are a bully. Saying “I don’t like you!” and try to push the student. The student will react by setting up the safety position as detailed above.
  3. Continue until every student has had a turn individually.

SIT

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: CONTROL

Drill: SIT

Equipment needed: One focus mitt per line

Instructors needed: 1 per line

Description: In this drill the students will practice controlling their speed. The students will hit the clapper targets continuously as fast as possible and the instructor will say “SIT!” This will help them control their speed from going really fast to being still.

Steps:

  1. Divide your class into even
  2. For each line you will need an instructor holding a clapper target.
  3. Explain the rules:
    • When I say “go” their first student in each line will begin hitting the clapper target with speed bag punches as quickly as possible.
    • When I say “SIT!” you will sit as quickly as possible.
    • The first student to sit with their legs crossed and their hands on their knees earns a point for their line.
    • At the end of the drill, the line with the most points is the winner.
  1. Continue until each student has at least two turns.

Smash and Run

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: CONTROL

Drill: Smash and Run

Equipment needed: One small square pad and foam sword per line

Instructors needed: 1 per line

Description: In this drill the students will practice controlling their heart. The students will perform a self-defense move which will help them learn how to defend themselves.

Steps:

  1. Divide your class into even lines.
  2. For each line you will need and instructor to place a small pad on their arm. The instructor will also carry a foam sword in their other arm.
  3. Explain the rules:
    • The instructor will try and grab your arm.
    • You will hit the arm (on the pad for safety) as hard as possible showing that you have control of your heart and are very brave.
    • After you escape, you will race to the end of the line as the instructor tries to chop you with the sword.
  1. Continue until each student has at least three turns.

Snap

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: CONTROL

Drill: Snap!

Equipment needed: 1 piece of paper per line

Instructors needed: 1 Per Line

Description: Students will work on their CONTROL by kicking the paper to produce a loud snap, and also CONTROL their body by holding the rechamber for 3 seconds.

Steps:

  1. Divide your students into lines
  2. Set up the drill:
    • Each line will need one instructor to hold the paper for a Front Kick.
  1. Explain the rules:
    • Each student will front kick 2 times with each leg.
    • Your goal is to CONTROL your speed by kicking fast and making a loud popping noise when you hit the paper.
    • Then CONTROL your body by holding your rechamber for 3 seconds before putting your foot down.
    • If you drop your rechamber then you have to do 3 squat jumps!
  1. Takeaways:
    • Don’t allow your kick to follow through too much or you will sacrifice speed and balance.
    • To be the best, go from chamber to kick, as quickly as you can.
    • Rechamber with your knee high and tight for the best technique
  1. Continue until each student has had three turns

Speedy Ladder

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: CONTROL

Drill: Speedy Ladder

Equipment needed: One kicking target, ring, and two slammer pads per line

Instructors needed: 1 per line

Description: The students will build their control by front kicking a target while not hitting a stack of pads below their foot. This will help the students build good chambers in their front kicks.

Steps:

  1. Divide your students into lines
  2. For each line you will need a stack of targets with a ring on one side and an instructor holding a kicking target on the other side.
  3. Explain the rules:
    • You will stand in the ring.
    • You will kick the target once with each leg. Then you will kick the pad two times with each leg, followed by three times with each leg.
    • Your goal is to control your kick by kicking the target as quickly as possible without touching the stack of pads with your foot as you chamber and re-chamber.
  1. Takeaways:
    • Bring your knee above the pads.
    • Kick the pad hard and fast.
    • Don’t forget to re-chamber.
  1. Continue until everyone has three turns.
  2. On the second turn and third turn have them kick quicker on each rep.

Squeak Punch

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: CONTROL

Drill: Squeak Punches

Equipment needed: 1 small Squeaking pad per line

Instructors needed: 1 per line

Description: In this drill students will practice CONTROL of their power & speed by alternating soft and hard punches without making a mistake!

Steps:

  1. Divide your students into lines.
  2. Setting up the drill:
  •     Have 1 instructor in each line hold the squeaker pad.
  1. Explain the rules:
  •     When your instructor says “go” you will perform 2 punches with the same hand for 1 count.
  •     Then switch to the other hand and repeat for the second count.
  •     Repeat for a total of 10 counts.
  •     Your goal is to hit hard, making the squeak on the first punch and then soft (no squeak) on the second punch.
  •     If you mess up, do 5 jumping jacks and start from where you left off!
  1. Takeaways:
  •     Don’t forget your retraction hands!
  •     Extend your arm, no half punches!
  •     Show good CONTROL by hitting with the front of your hand.
  1. Continue until each person has 3 turns.

Squish Punch

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: CONTROL

Drill: Squish Punch

Equipment needed: One chest protector and two small mitts per line

Instructors needed: 1 per line

Description: In this drill the students will try to punch the instructor in the chest while the instructor tries to squish the students hand with two small targets. This is great for teaching students how to control the speed of their punches by retracting their punches quickly.

Steps:

  1. Divide your students into several lines with no more than four students per line. For each line you will need an instructor to wear a chest protector while holding a small target in each hand.
  2. Explain the rules:
    • You will punch the instructor whenever you are ready.
    • The instructor will respond by trying to squish your punch before you retract it.
    • You will get three shots at the instructor.
  1. Continue until each student has at least two turns.
  2. You can add variety by having them kick the instructor.

Stance Statue

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: CONTROL

Drill: Stance Statue

Equipment needed: 1 dice w/ time, 1 dice with stances

Instructors needed: 1 per group

Description: In this drill the students will work on CONTROL of their body and mind by holding each stance without moving, laughing, or talking!

Steps:

  1. Divide your students into groups
  2. Setting up the drill:
  •     Have each assistant instructor make a large circle with their group
  •     The head instructor will hold/roll both dice
  1. Explain the rules:
  •     The instructor will roll the time die, then roll the stance die.
  •     You will have to hold the rolled stance for the time determined by the time die.
  •     If you move or come out of your stance you are out.
  •     If you laugh, yell or talk you are also out!
  •     The goal is to have the best CONTROL over you body & mind to be the last!
  •     Repeat for multiple rounds.
  1. Takeaways:
  •     Tell yourself “yes I can” if you’re legs start to burn!
  •     CONTROL your mind by not getting distracted by your environment.
  •     Keep the giggles on the inside until the instructor says “time”!
  1. Continue until you have a winner for each group and then repeat!

Stay Back

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: CONTROL

Drill: Stay Back

Equipment needed: None

Instructors needed: 1 per group

Description: In this game we will be working on the student’s ability to CONTROL their heart by utilizing their self-defense without being too shy or too silly.

Steps:

  1. Divide your students into groups
  2. Setting up the drill:
  •     Have each group make a circle
  •     1 student will be in the middle
  •     Assign everyone else a number
  1. Explain the rules:
  •     Show the students how to perform self-defense #1
  •     Call a number, and the assigned student will grab the student in the middle.
  •     He/she will then have to perform self-defense #1 and yell “STAY BACK”
  •     Repeat for 2-3 more numbers.
  1. Takeaways:
  •     Yell “stay back” as loud as you can
  •     Do your moves strong or else they might not work
  •     Remember to CONTROL your heart and no be too silly
  1. Continue until everyone has 2-3 turns in the middle

Super Statue

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: CONTROL

Drill: Super Statue

Equipment needed: One slammer pad per line

Instructors needed: 1 per line

Description: The students will practice having control of their body by racing and jumping over a pad and then freeze into a guarding stance.

Steps:

  1. Divide your students into even lines with no more than six students per line and have them line up on one end of the mat.
  2. One the other end of the mat, place a slammer target on the ground directly across from each line.
  3. Explain the rules:
    • When I say “go” you will race down the mat, jump over the slammer pads, and then freeze into a guarding stance.
    • The first person to control their body and freeze into a guarding stance wins a point for their team.
  1. Continue until each student has at least three turns.
  2. The team with the most points at the end of the drill is the winner.
  3. You can make it challenging by stacking more pads on each turn.

Tension Punches

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: CONTROL

Drill: Tension Punches

Equipment needed: 2 Focus Mitts Per Line

Instructors needed: 1 Per Line

Description: Students will work on one of the hardest things to CONTROL, their minds & power! We will be developing patience and skill by working slow motion tension punches.

Steps:

  1. Divide your students into lines
  2. Set up the drill:
    • For each line, have one instructor to hold pads for punches.
  1. Explain the rules:
    • The student will start with both hands in chamber position at their sides.
    • The instructor will place one pad against one of their hands.
    • The student will begin their punch by pushing against the pad while the instructor applies gentle resistance.
    • We will time each punch to take no less than 5 seconds each.
    • Repeat this for 3 punches on each hand.
    • Stay in a low stance while you do your punches and try not to fall over.
  1. Takeaways:
    • Stay low in your stance so that you don’t easily fall over.
    • Don’t forget to twist your fist right side up when punching.
    • Don’t go too fast or you may accidentally push yourself over!
  1. Continue until each students has 2-3 turns.

Test Your Might

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: CONTROL

Drill: Test Your Might

Equipment needed: 20/20 armor & 1 wavemaster for each line

Instructors needed: 1 per line

Description: In this game the student’s get to give the instructors push-ups depending on how hard they can hit the bag by using CONTROL over their power!

Steps:

  1. Divide your students into lines
  2. Setting up the drill:
  •     Have 1 20/20 armor set up on each wavemaster.
  •     Settings: Game #10, 20kg, infinite time
  1. Explain the rules:
  •     You have 3 chances to front kick the bag.
  •     For each kick:

■     Green = 1 push up

■     Yellow = 2 push ups

■     Red = 3 push ups

  •     After 3 kicks, the next student gets a turn.
  1. Takeaways:
  •     Chamber to have the most power possible
  •     Aim well and hit the middle of the bag
  •     Don’t be too silly an fall down
  1. Continue until everyone has 2-3 turns to kick the bag.

4 Corner Memory

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: MEMORY

Drill: 4 Corner Memory

Equipment needed: 4 wave bag cushions or similar sized objects

Instructors needed: Several to monitor

Description: In this drill the students are going to put their reaction skills to the test by racing to the proper corner.

Steps:

  1. Place one wave bag cushion in each corner of the deck. Have the students stand in the middle of the deck.
  2. Designate each corner to be one of the following:
    • Blocks
    • Kicks
    • Stances
    • Strikes
  1. You will say a martial arts move out loud and the students must run to the corner that is associated with the move. For example: front kick = kicks; middle stance = stances; punch = strikes; high block = blocks
  2. If the student runs to the wrong corner, or is the last student to touch the cushion in the correct corner then the student is out and must sit on the side of the deck.
  3. Continue the drill until you have one student left standing.

Bopper Blocks

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: MEMORY

Drill: Bopper Blocks

Equipment needed: 1 foam noodle/blocker pad per line

Instructors needed: 1 Per Line

Description: The students will work on their reactive memory by challenging them to think about which block to use to stop the noodle/blocker pad.

Steps:

  1. Divide your students into lines.
  2. Explain the rules:
    • Each student will get 3 chances to block.
    • The instructor will slowly strike high, middle, or low.
    • The student must use the correct block, say its name, and not get hit.
  1. Takeaways:
    • Have fast reactive memory to block correctly.
    • Show a good chamber when you block.
    • Block the correct side and area.
    • Continue until each student has 3 turns.
    • To make it more challenging, speed up the strikes.

Burn outs (Long -term memory)

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: MEMORY

Drill: Burn Outs (Long-term memory)

Equipment needed: None

Instructors needed: 1 Per line

Description: The students will practice their memory by performing all of their blocks, strikes, kicks, and stances in sets of four. This will help them build good intellectual development of their long-term memory.

Steps:

  1. Divide your students into lines.
  2. Explain the rules:
    • You will perform your blocks non-stop with both hands for four sets.
    • Make sure you use the proper chambers and hand positions as your perform each move.
    • Your goal is to perform the sets non-stop without making a mistake.
  1. On the second turn have them perform their strikes.
  2. On the third turn have them perform their kicks.
  3. On the fourth turn have them perform their stances.
  4. Takeaways:
    • Show proper chambers.
    • Don’t stop going through the basics.
    • Think about each move before you do it.

Chamber Wave

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: MEMORY

Drill: Chamber Wave

Equipment needed: None

Instructors needed: 1 Per Group

Description: Students will work on their MEMORY by performing The Wave with their martial arts basics concentrating on remembering their chambers.

Steps:

  1. Split your class into groups
  2. Set up the drill:
    • Have each group form a large circle.
  1. Explain the rules:
    • The instructor will start The Wave by performing a chamber and technique i.e “Chamber, Punch”
    • The student to their right will then repeat, “Chamber, Punch”
    • This will continue all the way back around to the instructor.
    • Continue until you have done all your strikes and blocks.
    • For a bonus challenge, add in kicks saying “Chamber, Kick, Rechamber, Down”
  1. Takeaways:
    • Be ready to go so you don’t break The Wave.
    • Say each portion confidently!
    • If you get confused, watch those that go before you.
  1. Continue for multiple rounds!

Circle of Friends

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: MEMORY

Drill: Circle of Friends

Equipment needed: One small square pad per student

Instructors needed: One per group

Description: In this drill the students will put their reactive memory skills to the test by kicking pads held by their classmates in a specific order.

Steps:

  1. Divide your students into several groups. Have each group make a big circle.
  2. Give each student in the circle a pad.
  3. Pick one student to stand in the middle of the circle.
  4. The instructor will call out three students’ names and the student in the middle must kick the pads held by each student in the order called out by the instructor.
  5. If the student makes a mistake, then he/ she will have to do 10 push-ups.
  6. Repeat the process until every student has a turn to both hold the target and kick the target.
  7. You can make it challenging by calling out four or five names.

Color Combo Kicks

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: MEMORY

Drill: Color Combo Kicks

Equipment needed: 3 different colored cones, 3 orange cones, 1 Wavemaster per line In this drill we will be using our short term MEMORY to remember color combinations and long term MEMORY to remember how to properly perform our round kicks.

Instructors needed: 1 per line

Description:

Steps:

  1. Divide your students into lines
  2. Setting up the drill:
  •     For each line set 3 orange cones in even intervals down the mat
  •     Place the 3 different colored cones at the start of each line.
  1. Explain the rules:
  •     Listen carefully because the instructor will call out a color combination.
  •     You must run to the first orange cone and place the first color on top.
  •     Then run to the second orange cone and place the second color on top.
  •     Finally run to the third orange cone and place the third colored cone on top.
  •     Finish by kicking the wavemaster with 10 round kicks and sitting back in your line.
  1. Takeaways:
  •     Go fast so you can be the first to finish
  •     Use my eyes and spot your target
  •     Put the cones back quickly so you don’t waste time
  1. Continue until everyone has 2-3 turns through the line.

Double Memory (Short-term memory)

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: MEMORY

Drill: Double Memory (Short-term memory)

Equipment needed: None

Instructors needed: 1 Per line

Description: The students will practice their memory by performing a 3-move combination with both hands and feet. This will help the students build good intellectual development of their short-term memory.

Steps:

  1. Divide your students into lines.
  2. Explain the rules:
    • I will call out a 3-move combination.
    • You will perform each move of the combination with both hands/ feet.
    • For example: high block – side kick –punch:
    • Left high block – right high block
    • Left side kick – right side kick
    • Left punch – right punch
  • You will do 3 sets on each turn.
  • Your goal is to perform the combinations with both hands/ feet in the proper order.
  1. Takeaways:
    • Remember to do both sides.
    • Do all your techniques strong.
    • Think about each move before you do it.
    • Continue until each student has 3 turns.

Friend Facts

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: MEMORY

Drill: Friend Facts

Equipment needed: None

Instructors needed: One per group

Description: In this drill the students will take turns performing their favorite Martial Arts move and at the same time they will say their favorite food. The next student will repeat the student’s favorite move and say their favorite food, and then do their favorite move and say their favorite food.

Steps:

  1. Divide your students into several groups.
  2. Have the students make a circle.
  3. Explain the rules:
    • One student will go first. They will perform their favorite move and say their favorite food.
    • The next person in the circle will repeat only the person right before them and then add their favorite move and say their favorite food.
  1. Continue all the way around the circle.
  2. Once you are done, sit everyone down and then ask the students questions to see who has the best long-term memory. For example: which student’s favorite move is a side kick and favorite food is spaghetti?

Insrtuctor Challenge

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: MEMORY

Drill: Instructor Challenge

Equipment needed: None

Instructors needed: 1 Per Line

Description: The students will practice their long term memory by having to remember a combination they just saw then repeat the names of the moves in order.

Steps:

  1. Divide your students into lines
  2. Explain the rules:
    • The instructor will perform 3 moves.
    • Then the student must say the name of each move the instructor performed.
    • Continue for 3 combinations
    • If they can do all 3 correctly, the instructor will do 5 push-ups.
  1. Takeaways:
    • Watch the instructor.
    • Think about each move the instructor does.
    • Keep the moves stuck in your brain.
  1. Continue until each student has 2 turns.

Instructor Favorites

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: MEMORY

Drill: Instructor Favorites

Equipment needed: None

Instructors needed: 1 per line

Description: In this drill we will work on our short term & reactive MEMORY by spelling our “Instructor Favorites” while kicking or punching.

Steps:

  1. Divide your students into lines.
  2. Setting up the drill:
  •     Have 1 instructor per line on the opposite end of the mat.
  •     Pre-frame each line with their instructors’ favorite color & food.
  1. Explain the rules:
  •     The first person in each line will run to their instructor.
  •     The instructor will ask the student what their favorite color or food is.
  •     The student will have to spell the color/food punching with each letter until correctly spelled.
  •     Once correctly spelled, run back and high-five the next student in line.
  •     The first line to finish wins.
  •     On round two, use front kicks and switch up the questions!
  1. Takeaways:
  •     Have the best MEMORY by paying attention to what you are asked.
  •     Try using visualization to help your MEMORY.
  •     Use a loud voice when spelling!
  1. Continue for 2-3 games.

Instructor May I

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: MEMORY

Drill: Instructor May I

Equipment needed: None

Instructors needed: One per line

Description: In this drill the instructor will give the student a combination to perform but the student must fist say “Instructor May I” before they perform the moves.

Steps:

  1. Divide your students into several groups.
  2. Have the group line up side-by-side approximately nine steps from the instructor.
  3. Explain the rules:
    • The instructor will say a 3-move combination.
    • You must first say “Instructor May I” and then perform the 3-moves in order.
    • If you do it correctly, then you get to take 3 steps forward.
    • If you forget to say “Instructor May I” but do the 3-move combination correctly then you only get to take 1 step forward.
    • If you do not do the moves correctly, then you don’t get to take any steps forward.
    • The first student to reach the instructor is the winner.

Knock It

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: MEMORY

Drill: Knock It

Equipment needed: 3 different colored cones, 3 wavemaster tops per line

Instructors needed: 1 per line

Description: In this drill we will be working on our ability to have great MEMORY by exercising our short term MEMORY to remember which pad to knock over.

Steps:

  1. Divide your students into lines
  2. Setting up the drill:
  •     Place each cone on top of a wavemaster bag
  •     Assign each cone a description (Gingerbread, reindeer, snowflake etc.)
  1. Explain the rules:
  •     The instructor will call one of the descriptions i.e. Reindeer
  •     The first student in line must run to that cone, kick over the pads
  •     The first student to run back and sit strong get a point for their team.
  •     After everyone has gone, the team with the most points wins.
  •     On round 2, try multiple combinations of pads.
  1. Takeaways:
  •     Listen carefully to your instructors
  •     Be the fastest to prove you have the best MEMORY
  •     Kick strong so the pad falls on the first try
  1. Continue to play at least 2-3 games

Know Your Punches

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: MEMORY

Drill: Know Your Punches

Equipment needed: 1 Ring Per Line

Instructors needed: 1 Per Line

Description: Students will work on their MEMORY by alternating through their basic punches and matching the orientation of the ring with the appropriate punch.

Steps:

  1. Split your class into lines
  2. Set up the drill:
    • Have 1 instructor in each line to hold a ring
  1. Explain the rules:
    • The instructor will orientate the ring to that the student can punch through it with Jabs, Crosses, Hooks, and Uppercuts.
    • Each student will randomly alternate through the punches until they reach 10 total punches.
    • If the student does the wrong punch they must do 3 jumping jacks and then continue and try again.
  1. Takeaways:
    • Aim at your target so you can score more efficiently
    • Go fast so you can get the most kicks done
    • Keep going even though you are tired wo you get even stronger
  1. Continue until one line has 3 points

Know Your Stance

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: MEMORY

Drill: Know Your Stance

Equipment needed: None

Instructors needed: 1 per group

Description: The students will develop a better working MEMORY by associating animals and situations with their stances. Their goal is to remember all of their stances without making mistakes!

Steps:

  1. Divide your class into groups
  2. Demonstrate all your stances and the animals or situations that correspond. Then circle up with your instructor
  3. Explain the rules:
    • The instructor will call: Horse, Railroad, Surfing, Stranger, Bully
    • Depending on what they call, you must perform: Middle, Front, Back, Guarding, or Fighting stance
    • If you make a mistake, then you are out and must sit on your dot.
    • The last person standing is the winner
  1. Takeaways:
    • Think about how the animal or situation relates to your stance before moving.
    • Say the name of the stance loudly.
    • Don’t take too long thinking about the stance, trust your MEMORY.
  1. Continue for at least 3 rounds.

Memory Relay Race

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: MEMORY

Drill: Memory Relay Race

Equipment needed: None

Instructors needed: One per line

Description: In this drill the students are going to put their memory to the test by playing a fun relay race with questions that require long-term memory.

Steps:

  1. Divide your students into even lines.
  2. Have them line up on one side of the training deck and have one instructor per line stand on the opposite side of the deck.
  3. Ask a question out loud that tests your students’ long-term memory (see samples below) and then say “go.” The first student from each line will race to tag their instructor’s hand. The instructor will raise his (her) hand in the air as it is tagged.
  4. The student whose instructor is the first to raise his (her) hand in the air gets to answer the question. If the answer is correct, their line gets a point. If the answer is incorrect, then the student must do 10 push-ups.
  5. The first line to reach 5 points is the winner.
  6. Sample questions:
    • What belt comes after white belt; orange; yellow; etc.
    • Name two different kicks; blocks; strikes; stances
    • Name one exercise for your arms

Memory Stash

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: MEMORY

Drill: MEMORY Stash

Equipment needed: 1 dodgeball/pad for each student

Instructors needed: 1 Per Line

Description: Students will work on their MEMORY by having to remember how to break down their karate basics, and demonstrate each breakdown to the instructor.

Steps:

  1. Divide your students into lines
  2. Set up the drill:
    • The instructor for each line will be the Guardian, they will have the dodgeballs for their line.
  1. Explain the rules:
    • Starting with strikes, have everyone stand then follow and repeat after you as you break a Punch, Knifehand, and Backfist into 3 steps, 3 times each.
    • After that the game begins once everyone is sitting and the instructor says “go”
    • The first person will run to the instructor/Guardian who will then ask to see one of the techniques we broke down.
    • The student must perform and say, each of the 3 parts with a 5 second time limit.
    • If they can, they will get one ball to take back to their line.
    • If they cannot or make a mistake, they must run to the end of the line.
    • Continue to go through the line, giving those who didn’t get a ball the first time a second chance.
    • The game ends when one team has all their dodgeballs
    • On the next round, use kicks!
  1. Takeaways:
    • Do your best to remember each step.
    • Say each step loudly and confidently to show great MEMORY.
    • If you don’t get it the first time, ask someone in your line for a refresher!
  1. Continue for 2-3 games.

Muscle Explosion

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: MEMORY

Drill: Muscle Explosion

Equipment needed: Two mitts per line

Instructors needed: One per line

Description: The students will develop muscle memory by running through combinations non-stop for 30 seconds.

Steps:

  1. Divide your students into lines.
  2. For each line you will need two focus mitts.
  3. Explain the rules:
    • I will call out a combination and then say “go.”
    • You will hit the mitts non-stop with the combination that I call out for 30 seconds.
    • I will keep track of how many times you can perform the combination in a row in 30 seconds.
    • If you make a mistake I will start over on counting.
    • The person that has the most correct reps in a row after 30 seconds is the winner.
  1. Continue until each student has at least two turns.

Number to Move Matching

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: MEMORY

Drill: Number to Move Matching

Equipment needed: None

Instructors needed: One per group

Description: In this drill the students will practice their memory skills. The students must match a number to the assigned Martial Arts move. This builds reactive memory, which is remembering something and responding quickly.

Steps:

  1. Start with using three numbers and assign one Martial Arts move per number. For example:
    • 1 = Punch
    • 2 = Middle stance
    • 3 = Front kick
  1. Explain the rules:
    • I will show you a number 1, 2, or 3.
    • The first student to match the move with the number has the best reactive memory.
    • If you are the slowest to match move, or if you match the wrong move with the number, then you must sit down.
    • The last student standing is the winner.
  1. It is important that the students have good sportsmanship while playing this game. Ask the students to be honest if they make a mistake or if they are the slowest. Applaud them for their sportsmanship when they show it.

Partner Pad Race

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: MEMORY

Drill: Partner Pad Race

Equipment needed: 1 Punching mitt, 1 kicking shield, 1 clapper pad per line

Instructors needed: A few to monitor

Description: Students will work on their MEMORY by having to remember how to hold and strike each different type of pad while racing to be the first pair to finish.

Steps:

  1. Split your students into lines.
  2. Set up the drill:
    • Place 1 Punching mitt, 1 kicking shield, 1 clapper pad evenly spaced on the mat for each line.
  1. Explain the rules:
    • Each pair will decide who is hitting and who is holding.
    • When the instructor says “go” they have to run to the first pad.
    • The holder will count and hold, and the striker will hit the pad 5 times.
    • Then the pair will run to the next pad and repeat this.
    • Once each pad has been hit, they can run back to their line and say “finished Sir/Ma’am”
  1. Takeaways:
    • Remember how to hit and hold each pad so you have a fast time
    • Count loud so the striker knows when to hit.
    • Hit each pad with the proper part of your hand or foot.
  1. Continue until everyone has had 2 turns to be the holder and striker.

Pay Attention Memory Challenge

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: MEMORY

Drill: Pay Attention Memory Challenge

Equipment needed: Two kicking targets

Instructors needed: Three

Description: In this drill the students will practice their memory skills. The students will each be assigned a number and then must follow the game’s directions when their number is called. This builds both short-term and reactive memory.

Steps:

  1. Pair each student with a partner. Assign each pair a number. Have them sit, in order, directly across the mat from their partner. Have two instructors stand in the middle of the mat holding a kicking target back-to-back as shown in the picture.
  2. Explain the rules:
    • I will call out a number. When your number is called, you must race to the middle of the mat and kick your instructor’s target ten times, alternating legs, and then race back to your spot.
    • The first student to make it back to their spot the fastest earns a point for their team.
    • The first team to ten points is the winner.

Ring Kick Challenge

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: MEMORY

Drill: Ring Kick Challenge

Equipment needed: 4 Colored Rings per Line

Instructors needed: 1 Per Line

Description: The students will practice their memory by remembering a specific sequence of colors then multitasking by kicking as they hop from one ring to another.

Steps:

  1. Divide your students into lines.
  2. For each line, lay 4 colored circles on the ground side by side.
  3. Explain the rules:
    • The instructor will call 3 colors.
    • The student must hop to each circle, performing 2 kicks in each circle before moving on to the next color.
    • On the next turn, try to remember 4 colors!
  1. Takeaways:
    • Remember the colors.
    • Chamber and kick strong.
    • Hop to each ring fast.
  1. Continue until each student has 3 turns.

Running in the Dojo

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: MEMORY

Drill: Running In The Dojo

Equipment needed: None

Instructors needed: One

Description: The students will practice their reactive memory by playing a fun game in which they will try to respond the fastest when they hear commands.

Steps:

  1. Have your student’s line up as they do at the beginning of the class. If you have a large class then you can split the class into groups.
  2. Review the names of Martial Arts equipment that you use during class and the most common move that you use with each piece of equipment. For example:
    • Mitts = punch
    • Clapper pad = front kick
    • Wave bag = sidekick
    • Blocker pad = high block
    • Agility ladder = jump
    • Foam sword = duck
  1. Explain the rules:
    • We will begin by running in place in the dojo.
    • I will call out the names of the equipment that you normally use in class and you will try to respond with the proper Martial Arts move the quickest.
    • If you respond the fastest, then you get a point.
    • The first person with the most points at the end of the drill is the winner.
  1. Continue until the drill for at least 3-minutes.

Samurai Shuffle

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: MEMORY

Drill: Samurai Shuffle

Equipment needed: 1 Kicking Shield

Instructors needed: 1 Per Line

Description: The students will work on having good short term MEMORY to remember 3 different kicks and be able to execute them as the instructor calls out different numbers.

Steps:

  1. Divide your students into lines.
  2. For each line you will need one kicking shield.
  3. Explain the rules:
  • The students will have to remember 3 kicks: (1) front kick, (2) round kick, and (3) side kick.
  • Students will run to the instructor and wait for them to call out a number.
  • Once the instructor calls a number the students have to kick the shield with that kick.
  1. Takeaways:
  • Chamber knee high.
  • Hit the shield with proper foot placement.
  • Re-chamber after the kick.
  1. Continue until each student has 2 turns.

Smarty

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: MEMORY

Drill: Smarty

Equipment needed: None

Instructors needed: 1 Per line

Description: The students will practice their short-term memory skills by seeing how many Martial Arts moves they can perform in a combination without making a mistake.

Steps:

  1. Divide your students into lines.
  2. Explain the rules:
    • I will call out one Martial Arts move and you must perform it.
    • I will continue to add a move until you make a mistake.
    • The goal is to remember at least five moves without making a mistake.
    • If you make a mistake, you must try again.
    • You have three tries to reach five moves.
    • If you reach five moves then the instructor will do 10 push-ups.
  1. Continue until all of the students have at least two turns.
  2. You can have a contest to see who can remember the most moves in a row.

Squish the Giant

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: MEMORY

Drill: Squish the Giant

Equipment needed: One large kicking target per line

Instructors needed: 1 Per line

Description: In this drill the students will practice their memory skills. The students must remember an order of Martial Arts moves. If they do, then they get to “squish” the giant. This builds short-term memory, which is being able to recall something for a short period of time before dismissing it.

Steps:

  1. Divide your class into even lines on one end of the training mat, and for each line have an instructor hold a slammer pad on the opposite end of the mat.
  2. Explain the rules:
    • I will call out a 3-move combination.
    • You will race to me and strike my pad with the combination of moves.
    • If you strike my pad with the proper combination, in order, then I will fall onto the ground and you get to “squish” me.
    • If you do not get the combination correct, then you must go to the end of the line and wait for your next turn to try again.
  1. You can make this drill more challenging by making the second round a 4-move combination and so forth.

Super Shuttles

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: MEMORY

Drill: Super Shuttles

Equipment needed: 4 Shuttle Cones

Instructors needed: 1 per line

Description: The students will work on their MEMORY by memorizing where the cones are on the floor then racing to pick the cone(s) up and bringing them back.

Steps:

  1. Divide your students into lines.
  2. For each line you will need 4 different colored cones.
  3. Explain the rules:
    • The students will look at the cones and memorize where they are then turn and face the other direction.
    • The instructor will call out a color and the student must run and return that color to their spot.
    • You can make this harder by calling multiple colors.
  1. Takeaways:
    • Think quickly to remember where the cone is.
    • Don’t forget which color was called while you run.
    • Run back to your spot quickly.
  1. Continue until each student has 2 turns.

Superhero Landing

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: MEMORY

Drill: Superhero Landing

Equipment needed: 1 foam noodle per line

Instructors needed: 1 per line

Description: In this drill we will work on our long term MEMORY and neurobics by remembering a sequence of actions and our favorite superheros!

Steps:

  1. Divide your students into lines
  2. Setting up the drill:
  •     Have one instructor per line holding a foam noodle.
  1. Explain the rules:
  •     The instructor will swipe the noodle down 2 times and you must more LEFT and then RIGHT.
  •     Then they will swing up so you must DUCK.
  •     Finally the will swipe low so you must jump!
  •     Do your best superhero landing when you land and yell the name of a superhero!
  •     Continue 3 times through the line!
  •     Try not to mess up the order (Left, Right, Duck, Jump, Superhero landing!)
  1. Takeaways:
  •     Have the best MEMORY by not messing up the order.
  •     While waiting in line, think of a NEW superhero.
  •     You can’t use the superhero that was JUST used or the same one twice!
  1. Continue until each line has gone 3 times!

Touch the Cone

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: MEMORY

Drill: Touch the Cone

Equipment needed: 5 different colored cones per group

Instructors needed: 1 Per Group

Description: The students will practice their memory by touching colored cones in the order that they are called out while returning to “base” in between each cone touch. This will help them build good intellectual development of their reactive memory.

What’s the Password

Steps:

  1. Divide your students into lines.
  2. You will need one instructor on the opposite side, at the midpoint of the mat for each line.
  3. Explain the rules:
    • When the instructor says “go” the first person in each line will run to their instructor.
    • The instructor will then show them 3 moves that the student must perform back to the instructor saying the name of each move.
    • If they get it correct than they can continue to the opposite side of the mat and have a seat.
    • If not, the instructor will change the password and try again until the student gets it correct.
    • The first team to have everyone on the other side wins.
  1. Takeaways:
    • Pay close attention to what the instructor says
    • Remember to perform each move
    • Say the name of each move loudly.
  1. Continue until each student has 3 turns.

3-Step Side Kick

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: BALANCE

Drill: 3-Step Side Kick

Equipment needed: 1 Kicking Shield Per Line

Instructors needed: 1 Instructor Per Line

Description: In this drill students will work on their BALANCE when kicking by learning how to properly pivot when performing a sidekick by breaking down each movement and balancing at all times.

Steps:

  1. Divide your students into lines.
  2. For each line, have one instructor holding a kicking shield.
  3. Explain the rules:
    • The instructor will hold the kicking shield in front for a sidekick.
    • Step 1, the student will pick up the back leg turn the toes away from the kicking shield and put it back down.
    • Step 2, the student will chamber by picking up their kicking knee up.
    • Step 3, the student will kick the kicking shield with their heel
  1. Takeaways:
    • Point your toes away from the target so you only hit with your heel
    • Chamber high so that your kicks don’t look sloppy.
    • Keep your eyes on your target as you kick
  1. Continue so that each student has at least 2 turns.

Alphabet

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: BALANCE

Drill: Alphabet

Equipment needed: None

Instructors needed: One per line

Description: The students will practice their balance by kicking while saying the letters of the alphabet and keeping their leg in the air in between each kick.

Steps:

  1. Divide your students into lines.
  2. Explain the rules:
    • You will kick while saying the letters of the alphabet.
    • You must keep your leg in the air in between each kick.
    • Your goal is to reach the end of the alphabet without putting your leg down.
  1. Takeaways:
    • Keep your knee chambered high.
    • Take your time with the kicks.
    • Keep your head up.
  1. Continue until each student has 3 turns.

Batter Up

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: BALANCE

Drill: Batter Up

Equipment needed: A stack of foam blocks or similar targets per line

Instructors needed: One per line

Description: The students will develop their balance by kicking blocks that are thrown in the air while keeping their leg up. This is great for muscular development, gross motor skill development, and foot-eye coordination.

Steps:

  1. Divide your students into lines.
  2. For each line you will need an instructor and a stack of foam blocks or similar targets.
  3. Explain the rules:
    • Stand with one leg in the air.
    • I will toss a block in the air and you must try and kick it while keeping your leg up.
    • You will continue to kick the blocks as long as you do not put your foot down.
    • The goal is to try and kick all of the blocks without putting your foot down.
  1. Continue until each student has at least three turns.
  2. You can make it a contest by seeing who can kick the most blocks in a row. (Our record is 27 blocks!)

Battle Kicks

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: BALANCE

Drill: Battle Kicks

Equipment needed: 2 Clapper Pads

Instructors needed: 1 per line

Description: The students will work on their BALANCE by battling their partner to see who can do the most kicks without putting their foot down.

Steps:

  1. Divide your students into lines.
  2. Explain the rules:
    • The students will stand side by side.
    • They will camber their knee and do as many kicks as they can.
    • First person to put their foot down loses.
  1. Takeaways:
    • Keep your knee high.
    • Keep your head up.
    • Keep your leg strong so that you don’t wiggle.
  1. Continue until each student has 2 turns.

Blind Man Challenge

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: BALANCE

Drill: Blind Man Challenge

Equipment needed: 4 slammer pads

Instructors needed: One per group

Description: The students will practice their balance by walking over a row of pads while blindfolded.

Steps:

  1. Divide your students into lines.
  2. For each line you will need to set a row of slammer targets on the mat.
  3. Explain the rules:
    • You will walk down the row of slammer pads while blindfolded.
    • If you fall off the pads, then you must start over.
    • Once you reach the end of the pads, you will do ten kicks without putting your foot down.
  1. Takeaways:
    • Feel with your foot before you step.
    • Take your time and move slow.
    • Keep your knee high when you kick.
  1. Continue until each student has 3 turns.

Can-can Kicks

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: BALANCE

Drill: Can-Can Kicks

Equipment needed: 1 clapper pad per group

Instructors needed: 1 per group

Description: Students will work on their BALANCE while challenged to not be pulled off center by their friends while performing kicks.

 

Steps:

  1. Divide your students into lines.
  2. Setting up the drill:
    • For each line have on instructor holding a clapper pad for front kicks
    • Give the first student in each line a ball
  1. Explain the rules:
    • When the instructor says go you will chamber your front kick
    • Then bounce the ball on one side of your chamber and catch it again.
    • After you catch it, kick the pad 1 time without putting your foot down.
    • Repeat this bouncing on the other side of your chamber and follow up with a kick.
    • Your goal is to get 5 bounces without putting your foot down.
  1. Takeaways:
    • Make sure your balance leg is strong
    • If you start to lose your BALANCE, bend your knee.
    • Don’t let your chamber drop too far
  1. Continue until each student has 2 turns.

Chamber Holds

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: BALANCE

Drill: Chamber Holds

Equipment needed: One small block or target

Instructors needed: One per line

Description: The students will practice their BALANCE by holding their chamber high and not falling. This will also increase leg strength by forcing them to hold their leg up high.

Steps:

  1. Divide your students into lines.
  2. For each line, you will need one dodgeball
  3. Explain the rules:
    • The 1st student in each line will lay on their back
    • The instructor will place a dodgeball between their feet as they hold it 6” off the ground.
    • Then lift the ball 90 degrees up and to the instructors hand.
    • Then bring it back down but not to the ground.
    • Repeat for 5 leg raises.
  1. Takeaways:
    • Keep your stomach engaged the whole time
    • Don’t touch the ground with the ball
    • Keep your eyes on the ball as you lift
  1. Continue so that each student has at least 2-3 turns.

Circles

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: BALANCE

Drill: Circles

Equipment needed: One blocker pad or stick per line

Instructors needed: One instructor per line

Description: In this drill the students are going to practice moving their leg in a circle around the pad ten times.

Steps:

  1. Divide your students into several lines.
  2. The first student in line will circle his (her) left leg around the blocker pad ten times while trying not to put his (her) foot down after each circle.
  3. Continue until each student has a turn.
  4. Repeat the drill using the opposite leg.
  5. Make sure you help the students build balance by telling them to keep their body still and not “wiggly.” You may also need to gently hold some students shoulders to help them build better balance.

Collect the Balls

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: BALANCE

Drill: Collect the Balls

Equipment needed: Three small cones and three small balls per line

Instructors needed: One per line

Description: In this drill the students will build balance by hopping down the mat and collecting the balls without putting their foot down.

Steps:

  1. Divide your students into even and have them line up on one end of the training deck.
  2. For each line, set up a row of cones with a ball sitting on each cones as shown in the picture.
  3. When the instructor says “go” the first student in each line will hop down their row of cones and pick up each ball while keeping their leg in the air.
  4. As the student makes it back to their line with the balls, have the instructor reset the balls for the next student in line.
  5. Continue until each student has a turn.
  6. You can make it challenging by making it a race and giving the team a point if their line was the fastest.

Crocodile Race

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: BALANCE

Drill: Crocodile Race

Equipment needed: None

Instructors needed: One per line

Description: In this drill the students will practice building their balance while walking. The students will walk in a duck like position while they hold onto the shoulders of the person in front of them. This will help them build strong balance and key motor skills in their legs.

Steps:

  1. Divide your class into even lines.
  2. Have them sit in duck walk position and place their hands on the shoulders of the person in front of them.
  3. Explain the rules:
    • When I say “go” you will race all the way down the mat with your team in “crocodile” position.
    • You must keep your hands on the shoulders of the person in front of you.
    • If you let go then your team may be disqualified.
    • The first team to the other end of the mat first is the winner.
  1. Continue until each team has at least two turns.

Dribble Kicks

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: BALANCE

Drill: Dribble Kicks

Equipment needed: 1 Dodgeball & 1 clapper pad per line

Instructors needed: 1 Per Line

Description: Students will work on their BALANCE by holding their chamber up high and bouncing a ball on each side of the leg while kicking in between.

Steps:

  1. Divide your students into lines.
  2. Setting up the drill:
    • For each line have on instructor holding a clapper pad for front kicks
    • Give the first student in each line a ball
  1. Explain the rules:
    • When the instructor says go you will chamber your front kick
    • Then bounce the ball on one side of your chamber and catch it again.
    • After you catch it, kick the pad 1 time without putting your foot down.
    • Repeat this bouncing on the other side of your chamber and follow up with a kick.
    • Your goal is to get 5 bounces without putting your foot down.
  1. Takeaways:
    • Make sure your balance leg is strong
    • If you start to lose your BALANCE, bend your knee.
    • Don’t let your chamber drop too far
  1. Continue until each student has 2 turns.

Duck Kick

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: BALANCE

Drill: Duck Kick

Equipment needed: Once ring and mitt per line

Instructors needed: One per line

Description: In this drill the students will build balance on one leg by ducking and kicking a mitt without putting their foot down or hopping out of the ring. This is a great drill for building balance and increasing leg strength.

Steps:

  1. Divide your class into several lines with no more than five students per line.
  2. Pick one student to go first. See how many duck-kick combinations they can do without putting their foot down or hopping out of the ring.
  3. For reference:
    • 3 to 5 duck-kick combinations is average
    • 6 to 9 duck-kick combinations is above average
    • Over 10 duck-kick combinations is excellent
  1. Continue until each student has a turn.
  2. On the second round, make it a contest to see who can do as many kicks as possible without falling.

Earthquake

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: BALANCE

Drill: Earthquake

Equipment needed: One slammer pad and kicking pad per line

Instructors needed: Two per line

Description: In this drill the students will practice their balance while kicking. The students will stand on a large pad and kick a target while an instructor shakes the pad and challenges the student’s balance even more. This will help them build better balance and gross motor skills in their legs.

Steps:

  1. Divide your class into even lines.
  2. For each line you will need an instructor to place a large pad on the ground and sit behind it. A second instructor will hold a clapper target in front of the pad.
  3. Explain the rules:
    • You will begin kicking the clapper target alternating legs.
    • While you kick, the instructor behind you will try and shake the pad to challenge your balance.
    • Your goal is to do up to ten kicks without falling off balance.
  1. Continue until each student has at least three turns.

Front to SideProgram: Basic SKILLZ (5 and 6 yrs.)

Skill: BALANCE

Drill: Front To Side

Equipment needed: None

Instructors needed: One Per Line

Description: The students will practice BALANCE by demonstrating multiple kicks in different directions without putting their foot down.

Steps:

  1. Divide your students into lines.
  2. For each line you will need an instructor.
  3. Explain the rules:
    • The 1st student will stand up and will demonstrate a front kick and a sidekick without putting their foot down.
    • They will continue that combo 2 more times for a total of 3.
    • If they can demonstrate the kicks without putting their foot down, then the instructor must do 5 push-ups.
  1. Takeaways:
    • Keep your knee up so that you’re not tempted to put your foot down.
    • Keep your hands up, it will help you stay balanced.
    • Make sure you pivot on your sidekick so that you don’t fall.
  1. Continue until each student has 2 – 3 turns.

Heel to Toe Challenge

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: BALANCE

Drill: Heel To Toe Challenge

Equipment needed: None

Instructors needed: One per line

Description: The students will work on their balance by kicking down the mat while placing their heel to their toe as they walk down the mat.

Steps:

  1. Divide your students into lines.
  2. Explain the rules:
    • You are going to kick down the mat while placing your heel to your toe.
    • Your goal is to stay in a straight line while you walk down the mat.
    • If your heel does not touch your toe, or if you fall off balance then your turn is over.
  1. Takeaways:
    • Kick fast but with control.
    • Move down the line slow.
    • Chamber your knee high.
  1. Continue until each student has 3 turns.

Hop and Catch

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: BALANCE

Drill: Hop and Catch

Equipment needed: One small target per line

Instructors needed: One per line

Description: The students will develop their balance skills by standing at various distances (on one leg) and catching a target. This is great for muscular development, gross motor skill development, and hand-eye coordination.

Steps:

  1. Divide your students into lines.
  2. For each line you will need an instructor and a small square pad. You will also need to mark four distances spaced apart starting at no less than 5’ away from the instructor.
  3. Explain the rules:
    • You will hop on one leg to the first mark and then stand on the first mark (on one leg) facing me.
    • I will toss a small target to you and you must try and catch the target while keeping your leg in the air.
    • If you catch the target then you get to hop to the second mark and catch the target.
    • The goal is to make it all the way to the fourth mark.
  1. Continue until each student has at least two turns.
  2. You can make it a contest by having the student’s race to be the first person to reach the fourth mark and catch the target. If they miss the target or put their foot down at any time then they are out of the race.

Juggling Kicks

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: BALANCE

Drill: Juggling Kicks

Equipment needed: One small ball and kicking pad per line

Instructors needed: One per line

Description: In this drill the students will test their balance by kicking while “juggling” a dodgeball.

Steps:

  1. Divide your students into several lines.
  2. The first student in line will hold their leg up in the air while passing (juggling) a small ball behind their back as shown in the picture.
  3. After the student passes the ball behind their back they will kick the target without putting their foot down.
  4. Beginners must do 3 to 5 kicks; intermediates 6 to 10 kicks; advanced 9 to 15 kicks.
  5. On the second round, have the students pass the ball under their knee and then kick.
  6. You can make this a contest to see who can do the most kicks without putting their foot down in between “juggling” the ball.

Kung Fu Crane

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: BALANCE

Drill: Kung Fu Crane

Equipment needed: 1 kicking shield, 1 foam noodle per line

Instructors needed: One per line

Description: The students will work on their BALANCE by standing on one foot. This will help them develop better balance by forcing them to move without falling.

Steps:

  1. Divide your students into lines.
  2. Explain the rules:
    • Stand on the pad using only one leg, keeping your hands up.
    • The instructor will try to bop you with the noodle 5 times.
    • You must do the appropriate block.
    • Try not to put your foot down.
    • Keep your hands up.
  1. Takeaways:
    • Watch the noodle and do the correct block.
    • Keep your knee up.
    • Keep your head up, and still.
  1. Continue until each student has 3 turns.

Number Pick Up

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: BALANCE

Drill: Number Pick Up

Equipment needed: Four numbered circles per group

Instructors needed: One per group

Description: In this drill the students will build balance on one leg by hopping down the mat and picking up the numbers in order without putting their foot down. This is a great drill for building balance and increasing leg strength.

Steps:

  1. Divide your students into several lines.
  2. The first student in line will circle his (her) left leg around the blocker pad ten times while trying not to put his (her) foot down after each circle.
  3. Continue until each student has a turn.
  4. Repeat the drill using the opposite leg.
  5. Make sure you help the students build balance by telling them to keep their body still and not “wiggly.” You may also need to gently hold some students shoulders to help them build better balance.

One Leg Relay Race

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: BALANCE

Drill: One Leg Relay Race

Equipment needed: One cone per line

Instructors needed: One instructor per line

Description: In this drill the students are going to have a relay race up and down the mat on one foot.

Steps:

  1. Divide your students into even lines. Have them line up on one side of the training deck. Use a cone to mark the starting point.
  2. When you say “go” the first student in line will jump on their right leg up and back down the mat. If they put their left foot down, then they must stop and do five push-ups, and continue.
  3. The next student in line will go when the student jumping crosses the starting point (cone).
  4. Continue until each student has a turn. After everyone in line has a turn, the entire line must sit in a straight line.
  5. The first line sitting is the winner.
  6. Repeat the drill using the opposite leg.

Over and Under

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: BALANCE

Drill: Over and Unders

Equipment needed: An obstacle that the students can kick over and under and one ring per line

Instructors needed: One per line

Description: In this drill the students will build balance while kicking by kicking over and under an obstacle. This is a great drill for building balance and increasing leg strength.

Steps:

  1. Divide your class into several lines.
  2. Pick one student to go first. See how many kicks they can do alternating over and under the obstacle without putting their foot down or hopping out of the ring.
  3. For reference:
    • 3 to 5 high-low combination kicks is average
    • 6 to 9 high-low combination kicks is above average
    • Over 10 high-low combination kicks is excellent
  1. Continue until each student has a turn with both legs.
  2. On the second round, make it a contest to see who can do as many high-low kicking combinations as possible without falling or putting their foot down.

Partner Hop Relay

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: BALANCE

Drill: Partner Hop Relay

Equipment needed: 1 WaveMaster Top

Instructors needed: Multiple to Monitor

Description: The students will work on their BALANCE by hopping on one foot with a partner down and around a WaveMaster top.

Steps:

  1. Divide your students into lines.
  2. Explain the rules:
    • The students will hold hands and pick up the leg that is closest to their partner.
    • Then they will hop on one foot, down and around a wavemaster top.
    • If they put their foot down they both have to do 3 push-ups before they can continue.
    • First team to finish wins.
  1. Takeaways:
    • Keep your knee high.
    • Don’t go too fast.
    • Work together with your partner.
  1. Continue until each student has 2 turns.

Ring Foot

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: BALANCE

Drill: Ring Foot

Equipment needed: One ring per line

Instructors needed: One per line

Description: The students will build their balance skills by hopping down the mat while holding a ring on their foot. This is great for muscular development, gross motor skill development, and foot-eye coordination.

Steps:

  1. Divide your students into lines.
  2. For each line you will need a ring.
  3. Explain the rules:
    • Lift one leg off the ground and place the ring around the foot that is off the ground.
    • You will hop all the way down the mat while balancing the ring on your foot.
    • The goal is to make it all the way down the mat without dropping the ring.
  1. Continue until all of the students have at least two turns.
  2. You can make it a contest by having the student’s race down the mat.

If they drop the ring then they are out o the race.

Statue Kicks

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: BALANCE

Drill: Statue Kicks

Equipment needed: One small ring and clapper target per line

Instructors needed: One per line

Description: In this drill the students are going to practice doing front kicks without putting their foot down, and without hopping all over.

Steps:

  1. Divide your students into several lines.
  2. The first student in line will stand in the middle of the ring and do five kicks without putting his (her) foot down, and without jumping out of the ring. You may need to gently hold some students hands to help them build better balance.
  3. Continue the drill until everyone has a turn, and then repeat the drill with the opposite leg
  4. Teach the students how to build better balance by keeping their knee high and keeping their legs and stomachs strong and still (like a statue).
  5. Have a contest to see who can do the most kicks without putting their foot down or jumping out of the ring.

Sumo

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: BALANCE

Drill: Sumo

Equipment needed: 4 circles, 2 kicking shields per group

Instructors needed: One per group

Description: The students will practice their BALANCE while competing against their friends to see who had great balance.

Steps:

  1. Divide your students into groups.
  2. Place 2 rings together on the floor 2-3ft away from the other two rings. Give each student one kicking shield.
  3. Explain the rules:
    • You must stand facing your opponent.
    • Each foot in a ring
    • When the instructor says “go” you must try and push your opponent out of his/her circle.
    • Keep your head up for better balance.
    • Do not slam the pad against your opponent.
    • Try to not to fall if you step out of the ring.
  1. Takeaways:
    • Keep your legs strong so you don’t wiggle.
    • Don’t push to your partner to hard.
    • Bend your knees to keep your balance.
  1. Continue until each student has 3 turns.

Tight Rope

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: BALANCE

Drill: Tight Rope

Equipment needed: 1 Bet and one Kicking Pad Per Line

Instructors needed: 1 Instructor Per Line

Description: In this drill students will build better BALANCE while kicking and moving down the mat while trying not to step off the belt.

Steps:

  1. Divide your students into lines.
  2. For each line, you will need one instructor to hold a Kicking Pad. For each line, a belt is placed in front of the first student of the line where one end points toward the student and the other end points toward the instructor.
  3. Explain the rules:
    • The first student will start by putting one foot on the “rope”.
    • The student will chamber the other knee up and perform a front kick hitting the pad held by the instructor.
    • When the student put their kicking foot down, they must put it down in front of their planted foot, touching heel to toe, and on top of the “rope.”
    • The students will do 5 kicks down the “rope.”
  1. Takeaways:
    • Keep your hands up and don’t waive them around for better BALANCE
    • Make sure your chambers are high when you kick for good technique
    • Do your best to always step heel to toe as you move down the mat
  1. Continue so that each student has at least 2 turns.

Wall!

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: BALANCE

Drill: Wall!

Equipment needed: 1 Foam Noodle Per Line

Instructors needed: One Per Line

Description: The students will practice BALANCE by demonstrating their ability to stay on 1 foot even when there is something trying to knock them over.

Steps:

  1. Divide your students into lines.
  2. For each line you will need an instructor.
  3. Explain the rules:
    • The 1st student will stand up lift one foot off the ground.
    • The instructor will then get 5 hits with the noodle to try to knock them over.
    • If the student can stay strong and not fall, then the instructor has 5 push-ups.
  1. Takeaways:
    • Keep your leg up super high.
    • Try not to get moved around too much.
    • Keep your head up high to help with balancing.
  1. Continue until each student has 2 – 3 turns.

Yoga Statues

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: BALANCE

Drill: Yoga Statues

Equipment needed: None

Instructors needed: One per group

Description: In this drill the students will practice building their balance while standing. The students will run randomly around the mat and then freeze in a “yoga” like position when the instructor says “freeze.” The goal is to quickly get into position and stay in that position without falling.

Steps:

  1. Demonstrate the yoga position as follows:
    • Lift one leg off the ground and balance it on your other knee.
    • Place both hands palm-to-palm above your head.
  1. Have the students spread out around the mat and practice the position two or three times.
  2. Explain the rules:
    • When I say “go” you will walk around the mat at a quick pace.
    • When I say “freeze” you must quickly freeze into the yoga position.
    • The last person to get into the yoga position is out and must sit against the wall.
    • Also, the students that fall out of position before we continue are out.
    • We will continue until one person is left standing.

4, 6, 8

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: DISCIPLINE

Drill: 4, 6, 8

Equipment needed: 3 Spot Done / Line

Instructors needed: Multiple to Monitor

Description: The students will work on their DISCIPLINE by doing increased reps of techniques and still keeping good technique even when they get tired.

Steps:

  1. Divide your students into lines.
  2. Explain the rules:
    • The 1st student will go to the first spot and do 4 front kicks.
    • Once they get to the second row they will do 6 punches, then go to the next row.
    • Finally at the last row they will do 8 push-ups and run to the end of the line.
    • Once the person in front of you moves to the next row, it’s your turn to go.
  1. Takeaways:
  • Move fast from station to station.
  • Don’t lose technique even if you have to go slow.
  • Make sure you give 100% at each station.
  1. Continue until each student has 2 turns.

Ants in a Line

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: DISCIPLINE

Drill: Ants in a Line

Equipment needed: One clapper target per line

Instructors needed: One per line

Description: In this drill the students will build discipline as a group by following all of the directions correctly. This is a great drill to build discipline as a group because there are a bunch of directions that they must follow as a group.

Steps:

  1. Divide your class into lines.
  2. Give the first student in line a clapper target.
  3. The first student will turn and face the second student in line.
  4. The second student will kick the target 10 times alternating legs on each kick.
  5. Next the second student in line will take the clapper target and turn and face the third student in line and repeat the process.
  6. When the last student in line is finished, then he/ she will run to the front of the line and repeat the drill.
  7. The goal is for the students to follow the instructions through two rotations while maintaining discipline and following directions.

Beat the Instructor

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: DISCIPLINE

Drill: Beat the Instructor

Equipment needed: None

Instructors needed: Two

Description: The students will develop their discipline skills by performing a Martial Arts move faster than the instructor, but they will begin on their backs. This is great for building Martial Arts technique, following directions, and listening skills.

Steps:

  1. Divide your students into lines.
  2. Have the first student in each line lay on their back, and have an instructor lay on their back.
  3. Explain the rules:
    • I will say a Martial Arts move then say “go.”
    • When I say “go” you must jump to your feet and perform the move faster than the instructor.
    • The goal is to freeze into the perfect Martial Arts pose faster than the instructor.
  1. Continue until each student has at least three turns.
  2. On the third round, make it a contest to see who can get in to the Martial Arts position the fastest, and if the student beat the instructor, then the instructor has to do ten push-ups.

Cat and Mouse

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: DISCIPLINE

Drill: Cat and Mouse

Equipment needed: Four numbered circles or spots

Instructors needed: Two per group

Description: In this drill the students will practice discipline by trying hard on their exercises. One student will be the mouse and to run to four consecutive corners with exercise commands in each corner. The next student will be the cat and chase the mouse as they begin the same process once the mouse is finished with the first corner.

Steps:

  1. Pair your students up with a partner. One will be the cat and one will be the mouse.
  2. Assign one instructor to watch the mouse and the other to watch the cat.
  3. Lay out four spots to make a square, with the spots marking the corners. For each spot, explain what exercise they will do:
    • Spot #1 – 10 push-ups
    • Spot #2 – 10 leg raises
    • Spot #3 – 10 squat jumps
    • Spot # 4 – 10 jumping jacks
  1. Explain the rules:
  • When I say “go” the mouse will start at spot #1 and do the exercise, then race to spot #2 and so forth.
  • As soon as the mouse is finished with their exercises in spot #1, the cat will start on spot #1 and do the same process as the mouse.
  • You must do your very best on each rep of the exercise in order for that rep to count.
  • The mouse’s goal is to stay ahead of the cat.
  • The cat’s goal is to try and do their exercises faster than the mouse so that he or she catches the mouse.
  1. On the second round, have them switch roles.

 

Cone Head

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: DISCIPLINE

Drill: Cone Head

Equipment needed: 1 small cone per student and instructor

Instructors needed: 1 instructor per group

Description: In this drill students will build better self-DISCIPLINE by working on sitting still and waiting for their friends without fidgeting or moving around.

Steps:

  1. Divide your students into groups.
  2. For each group, have the instructor and students sit in a circle with a stack of small cones, one for each person.
  3. Explain the rules:
    • The instructor will place one cone on top of his/her head and pass the stack of remaining cones to the adjacent student.
    • The student will do the same, placing one cone from the stack on top of his/her head and pass the cones to the next adjacent student while sitting strong.
    • Once everyone has a cone on their head, everyone says “FINISH SIR/MA’AM!”
    • If any of the cones fall, start over. Try to get all the way around without letting the cones fall.
  1. Takeaways:
  • Sit still the whole time so that the cone doesn’t fall.
  • Remember to sit criss/cross in listening position #1
  • Keep your head up so the cone doesn’t slide off your head
  1. Continue three times around the circle.

 

Discipline Tag

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: DISCIPLINE

Drill: Discipline Tag

Equipment needed: None

Instructors needed: 1 – 2 per group

Description: The students will practice their self-discipline by using their listening positions, sitting still when they are tagged.

Steps:

  1. Divide your class into 1-2 large groups.
  2. You will need 1-2 instructors per group to chase and tag the students. These instructors will stand in the middle of the mat.
  3. Explain the rules:
    • Your instructor will call out a random characteristic ie/ “If you are wearing the color green.”
    • The students wearing that color must try to run past the instructors to the opposite side of the mat.
    • When an instructor tags a student running by, they will call listening position 1-4, the tagged student must remain seated in that position until the game ends.
    • The game ends when there is one person left still “in”. That student is the winner.
  1. Takeaways:
  • Keep your eyes open so you don’t hit your friends.
  • Move fast so you don’t get tagged.
  • Stay frozen when you are tagged.
  1. Continue for 1-2 games depending on class size and time.

 

Dodgeball Breeze

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: DISCIPLINE

Drill: Dodgeball Freeze

Equipment needed: Many Dodgeballs

Instructors needed: A few to play and monitor

Description: The students will be challenged to practice their discipline by being interrupted while playing a fun game. The goal is to have great self-discipline by stopping yourself before throwing your ball when you hear the instructor.

Steps:

  1. Divide your class into one large group.
  2. Instructors will be on one side of the mat and the students on the other side.
  3. Explain the rules:
    • When you say: “go” they will play dodgeball.
    • When you say: “freeze” they must all sit and hold their ball.
    • The goal is to show great discipline by not throwing the balls after the instructor says: “freeze”.
    • The last student to freeze is out. Also, if a student throws a ball after you say freeze, then they are out.
    • Prompt the students that are showing above average discipline.
  1. Takeaways:
  • Freeze fast no matter what you are doing.
  • Listen for your instructor during the game.
  • Stay frozen until the instructor says go.
  1. Continue to play a few games as time allows.

 

Don’t Flinch

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: DISCIPLINE

Drill: Don’t Flinch

Equipment needed: None

Instructors needed: One per group

Description: In this drill the students will demonstrate self-discipline as they perform their Martial Arts basics without flinching in between each move.

Steps:

  1. Divide your students into groups.
  2. The first student in line will stand up and perform their Martial Arts basics on the instructors command, but they cannot move.
  3. In between each move, the instructor will try to get the student to flinch.
  4. If the student flinches, then he/ she will have to do 3 push-ups
  5. Call out at least 5 random Martial Arts basics.
  6. Continue until each student has at least two turns.

 

Elevator

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: DISCIPLINE

Drill: Elevator

Equipment needed: Four slammer pads per group

Instructors needed: One instructor per group

Description: In this drill the students are going to challenge their discipline skills by balancing on slammer pads with their listening positions and without falling.

Steps:

  1. Divide your students into several groups.
  2. The first person in each group will sit on one knee (on one slammer pad) with their hands on their knees. Count to 10.
  3. Next, add a slammer pad and repeat step 2.
  4. Continue by adding up to 4 slammer pads. Explain that they will need to be as still as possible in order to kneel on 4 slammer pads without falling.
  5. Repeat the drill until everyone has a turn.
  6. You can mix it up by having them sit with their legs crossed or sitting like a master.

 

Escape Tag

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: DISCIPLINE

Drill: Escape Tag

Equipment needed: None

Instructors needed: Several

Description: The students will develop their self-discipline skills by escaping the proper way (within five seconds) when the instructor grabs them. This is great for developing self-defense skills and confidence.

Steps:

  1. Divide your students into lines and then quickly review a single-hand escape with the students.
  2. Have your students spread out on the mat.
  3. Explain the rules:
    • When I say “go” you will run around the mat.
    • The instructors will try and grab your wrist.
    • You must escape within five seconds with the proper escape technique.
    • If you do not escape, then you have to go to the side and do five jumping jacks before returning to the game.
  1. Continue for 2-minutes.
  2. After 2-minutes are up, make it a contest by having the students sit out if they cannot escape within three seconds and then the last student standing is the winner.

 

Eyes on Target

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: DISCIPLINE

Drill: Eyes on Target

Equipment needed: 1 Clapper pad, 3 Cones, and 1 paper ball per line

Instructors needed: 1 Per Line

Description: Students will work on having DISCIPLINE with their eyes while paying attention to which cone has the paper ball under it!

Steps:

  1. Divide your students into lines.
  2. Setting up the drill:
    • Set up three cones side by side with the paper ball under one of them.
  1. Explain the rules:
  • The instructor will switch around the cones for 10 seconds.
  • You must keep your eye on the cone that has the ball.
  • After 10 seconds choose which cone has the ball.
  • If you choose correctly, you get to do 10 Front Kicks on the clapper pad
  • If you choose wrong, you must do 10 Squat Jumps
  1. Takeaways:
  • Keep your eyes glued to the cone with the ball.
  • Don’t get distracted by your surroundings.
  • Try not to get confused while the cones are moving.
  1. Continue until each student has 3 turns.

 

Fast Fire

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: DISCIPLINE

Drill: Fast Fire

Equipment needed: 1 Kicking Shield Per Line

Instructors needed: 1 Per Line

Description: In this drill students will punch as fast as they can and work on their DISCIPLINE by stopping when their instructor says so without anymore.

Steps:

  1. Divide your students into lines
  2. Setting up the drill:
  • Have each instructor holding a kicking shield
  1. Explain the rules:
  • When your instructor says “go” punch as fast as your can.
  • The instructor will call “stop” 3 times.
  • Your goal is to freeze as fast as you can.
  • If you punch after they say “stop” then you have 3 squat jumps.
  1. Takeaways:
  • Keep your eyes on the pad so you don’t miss the target.
  • Punch strong and fast to challenge you discipline.
  • Don’t give up if you have a hard time at first, keep trying and it will get easy.
  1. Continue until everyone has 2-3 turns.

Get Low

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: DISCIPLINE

Drill: Get Low

Equipment needed: None

Instructors needed: One Per Line

Description: The students will practice DISCIPLINE by demonstrating their ability to stay calm in an uncomfortable situation!

Steps:

  1. Divide your students into lines.
  2. For each line you will need an instructor.
  3. Explain the rules:
    • The students will spread their feet as far as they can, getting into their split.
    • Once they feel uncomfortable, they will stop and hold.
    • They should stay frozen without falling for 10 seconds.
  1. Takeaways:
  • Don’t move, make sure you’re as still as possible.
  • Make sure that you breathe, it will help you stretch farther..
  • Stop when it gets uncomfortable, not when it hurts. If it hurts then it’s not helping you.
  1. Continue until each student has 2 – 3 turns.

 

Kicking Machine

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: DISCIPLINE

Drill: Kicking Machine

Equipment needed: None

Instructors needed: 1 Instructor

Description: In this drill we will build the DISCIPLINE to be a first time listener by stopping when we hear the instructor and maintaining good kicks when they are not looking.

Steps:

  1. Line the students up on their dots.
  2. The instructor will stand in front of the class and give DISCIPLINE commands.
  3. Explain the rules:
    • When the instructor says “GO,” the students will begin to perform front kicks, alternating their kicking leg.
    • When the instructor says “Attention Position,” the students will yell “Yes Sir/Ma’am” and stand in their Attention Position.
  1. Takeaways:
  • Kick Strong even when no one is looking
  • Stand Strong the first time you hear the instructor
  • Be Loud when answering up
  1. Continue for 2 to 3 minutes.

 

Lights Out

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: DISCIPLINE

Drill: Lights Out

Equipment needed: 1 Blindfold

Instructors needed: A few to monitor

Description: In this drill students will work on self-regulation as they build DISCIPLINE by remaining as silent as possible, performing techniques & yelling when called by their blindfolded peer.

Steps:

  1. Divide your students into 1 large group & 1 “seeker”
  2. Setting up the drill:
  • Blindfold the seeker and place them in the middle of the mat.
  • Give everyone 10 seconds to find a spot on the mat
  1. Explain the rules:
  • When the instructor says “go” the seeker will call a karate move
  • Everyone must do the move and yell the name i.e. “PUNCH!”
  • The seeker will then listen and try to walk towards the sound.
  • The seeker can call 5 moves in total or a 2 minute time limit (whichever comes first)
  • The goal is to find one of your classmates.
  • If you are found you get to be the “seeker”
  1. Takeaways:
  • Be loud so the seeker will be able to find you.
  • Have strong moves so that you make more noise.
  • Stay on your spot you can’t move once the game starts.
  1. Continue for 2-3 games.

Listen to the Leader

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: DISCIPLINE

Drill: Listen to the Leader

Equipment needed: None

Instructors needed: One per group

Description: In this drill the students will progressively follow as many commands as possible without making a mistake. The purpose of this drill is to teach the students how to follow directions.

Steps:

  1. Divide your class into several groups.
  2. Explain the rules:
    • The instructor will give you one command to follow. For example: take three hops forward.
    • After you complete each command, the instructor will add on another command.
    • As each command is added, you will start from the beginning.
    • The goal is to see how many commands you can follow without making a mistake.
    • If you make a mistake then you must sit down.
  1. Here are some sample commands:
  • Do five punches
  • Do five Jumping jacks
  • Take four steps forward
  • Take two steps backwards
  • Front kick ten times
  1. Continue until each student has a turn.

 

Meet the Bar

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: DISCIPLINE

Drill: Meet the Bar

Equipment needed: 2 Cones and 1 Bar per line

Instructors needed: 1 per line

Description: Students will work on their DISCIPLINE by pushing through to have the most self-DISCIPLINE and hold their stance the longest.

Steps:

  1. Divide your students into lines.
  2. Setting up the drill:
    • Set the bar on the top rung on the opposite side of the mat.
  1. Explain the rules:
  • When the instructor says “go” the first student in line will run to the bar.
  • The will do a middle stance with their bottom barely touching the bar.
  • If you fall, stop touching the bar, or bend the bar too far you are out.
  • After 15 seconds, if you are still “in” than you earn 1 point for your team.
  • Keep going until everyone gets 2 turns.
  1. Takeaways:
  • Don’t give up when it hurts.
  • Focus on something happy!
  • Try not to be loud when it gets difficult.
  1. Continue for 2 – 3 games.

 

Ninja Ears

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: DISCIPLINE

Drill: Ninja Ears

Equipment needed: None

Instructors needed: A few to Monitor

Description: The students will work on their discipline by using their ears to listen to certain commands and follow promptly. This drill will teach the students to listen closely.

Steps:

  1. Divide your students into groups.
  2. Explain the rules:
    • When the instructor counts “1, 2, 3” you may run towards him/her as quickly as possible.
    • Then the instructor will turn around and call out listening position 1-4, the students must stop and assume the appropriate position.
    • If they move or do the wrong position, they must go back to the beginning and start over.
    • To win, they must tag the instructor.
  1. Takeaways:
  • Run fast and stop fast.
  • Listen for the position.
  • Get to the position fast.
  1. Continue for 2 -3 games.
  2. You can make it harder by trying to trick the students.

 

Ninja Pose

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: DISCIPLINE

Drill: Ninja Pose

Equipment needed: None

Instructors needed: One per group

Description: In this drill the students are going to be placed in different Martial Arts poses and then try very hard not to move.

Steps:

  1. Split your class into several group.
  2. Explain that you will place each student in a Martial Arts position as if they are “posing” for a picture.
  3. Once each student is placed in their position, count to 10. If anyone moves, then you must start over.
  4. Repeat the drill with several different poses, and add 10 seconds on each pose.
  5. This is a great opportunity to help them build technique in their Martial Arts moves as well.
  6. Watch the parents pull out their cell phone cameras!

 

On Your Own

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: DISCIPLINE

Drill: On Your Own

Equipment needed: None

Instructors needed: Several to monitor

Description: In this drill the students will race back and forth across the training deck doing various exercises and Martial Arts moves. The purpose of this drill is to teach the students how to have self-discipline by following the rules properly.

Steps:

  1. Have the student’s line up on one end of the training deck. Designate the starting side B and the opposite side A.
  2. Explain the rules:
  • When you race to side A, you will perform 10 exercises:
    • Round 1: squat jumps
    • Round 2: push-ups
    • Round 3: leg raises
  • When you race to side B, you will perform 10 MA moves:
    • Round 1: front kicks
    • Round 2: punches
    • Round 3: high blocks
    • The purpose of this drill is for you to have the self-discipline to follow directions and not cheat.
    • If you are caught cheating then you must start over. Cheating would be: not doing all of the reps and/ or doing the exercises or MA moves sloppy.
  1. The drill is complete when the last student is finished. Pick the student that has the best self-discipline based on their overall effort.

 

Perfect Pitch

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: DISCIPLINE

Drill: Perfect Pitch

Equipment needed: None

Instructors needed: One per group

Description: The students will practice their discipline skills by trying hard on their moves as they count loud, while blindfolded instructors choose which one was the loudest.

Steps:

  1. Divide your students into groups of four.
  2. You will need a few blindfolded instructors.
  3. You will also need to set up four dots on the ground spaced far enough apart so that the blindfolded instructors can tell where each person is standing.
  4. Explain the rules:
    • When I point to you, you will do 3 reps of the Martial Arts move that I pick while counting as loud as possible.
    • After each person has a turn, the instructors will point to which student they thought was the loudest.
    • The person with the most points is the winner.
  1. Continue until every group has three turns.
  2. On each turn, change the Martial Arts move.

 

Red Light/Green Light

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: DISCIPLINE

Drill: Red Light / Green Light

Equipment needed: None

Instructors needed: One per line

Description: The students will build their discipline skills by punching down the mat and stopping on the instructor’s command. This is great for building technique in their Martial Arts moves, gross motor skill development, and listening skills.

Steps:

  1. Divide your students into lines on one end of the mat.
  2. Explain the rules:
    • When I say “green light” the first student in each line will begin punching down the mat in a front stance.
    • When I say “red light” you must freeze in a strong front stance with your punch out.
    • The goal is to freeze in the perfect Martial Arts pose.
  1. Takeaways:
  • Listen for the colors so you can freeze.
  • Freeze fast and run fast.
  • Stay frozen until you hear “green light”.
  1. Continue until all of the students have at least three turns.
  2. While the students are frozen, walk around and help adjust their technique.
  3. On the third round, you can make it a game by eliminating the student that freeze the slowest.

 

Self Motivation

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: DISCIPLINE

Drill: Self Motivation

Equipment needed: None

Instructors needed: One per line

Description: The students will practice their self-discipline by picking how many reps to do for each exercise by picking 5, 10, or 15 reps. This will help them build good emotional skills as they challenge themselves to do more than what is expected.

Steps:

  1. Divide your students into lines.
  2. Explain the rules:
    • Your instructor will call out an exercise.
    • You will run to the opposite end of the mat and perform that exercise for 5, 10, or 15 reps.
    • My goal is for you to choose 15 reps, as that will show me that you have great self-discipline.
  1. Takeaways:
  • Count with your teammates.
  • Count the numbers loud.
  • Stay together while you do all the techniques.
  1. Continue until each student has three turns.

Ship Captain

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: DISCIPLINE

Drill: Ship Captain

Equipment needed: 4 wave bag cushions or similar sized objects

Instructors needed: Several to monitor

Description: In this drill the students are going to challenge their discipline skills by following many different directions.

Steps:

  1. Have your student’s line up on one end of the training deck.
  2. Place two wave bag cushions on opposite ends of the training deck. Name one set as the “ship” and the other the “island.”
  3. You will be the ship captain and will give one of the following commands:
    • Ship – the students must run and put one hand on the ship
    • Island – the students must run and put one hand on the island
    • Shore – the students must line up at the starting point
    • Hit the deck – the students must drop on their stomachs
  1. The last person to respond to the command is out. For example, the last student to put their hand on the ship after your command will have to sit out.
  2. Continue until only one person is left.

 

Sidekick Challenge

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: DISCIPLINE

Drill: Sidekick Challenge

Equipment needed: 1 WaveMaster

Instructors needed: Multiple to Monitor

Description: The students will work on their DISCIPLI

Steps:

  1. Divide your students into lines.
  2. Set up 1 wavemaster for each line.
  3. Explain the rules:
    • The students will come up to the wavemaster and chamber for a sidekick.
    • They will kick the bag and the instructor will correct the technique.
    • Then they will hold for 15 seconds and go to the end of the line.
  1. Takeaways:
  • Chamber your knee high.
  • Take your time and do a technically sound kick.
  • Make sure you don’t give up even if it hurts.
  1. Continue until each student has 2 turns.

 

Speed Racers

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: DISCIPLINE

Drill: Speed Racers

Equipment needed: Four to six slammer targets

Instructors needed: One

Description: In this drill the students will practice going from moving about to being still as quickly as possible. The students will race around the mat with their race car (slammer pad) but must quickly flip their pad over and sit on it when the instructor says “stop!” This is a great way to teach the students how to quickly listen and be still when commanded to do so.

Steps:

  1. Make a big race track on your mat using cones if you do not have rings.
  2. Divide your class into teams of 4 to 6. Pick one team to go first.
  3. Give each student in the team a slammer pad (face down) and have them spread out on the race track.
  4. Explain the rules:
    • When I say “go” you will race your race car around the race track.
    • When I say “stop!” you must quickly flip your race car over and sit on it with your legs crossed and hands on your knees.
    • The last person to sit still is out of the race.
    • Continue until one person is left in the race.
  1. Continue until every team has at least two turns.

 

Stance Freeze

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: DISCIPLINE

Drill: Stance Freeze

Equipment needed: None

Instructors needed: One Per Line

Description: The students will practice DISCIPLINE by demonstrating their ability to showing good technique while holding stances without moving.

Steps:

  1. Divide your students into lines.
  2. For each line you will need an instructor.
  3. Explain the rules:
    • The first student will stand up and demonstrate their middle stance.
    • They must hold that stance for 15 seconds.
    • On round 2, to make it more difficult, you can go to 20 seconds or even change the stance.
  1. Takeaways:
  • Don’t move, make sure you’re as still as possible.
  • Make sure that your toes stay pointing forward in your middle stance.
  • Put your hands in chamber to look strong and to keep them off your legs.
  1. Continue until each student has 2 – 3 turns.

 

Stick Together

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: DISCIPLINE

Drill: Stick Together

Equipment needed: None

Instructors needed: One per line

Description: The students will work on their discipline by performing Martial Arts moves for five reps while sticking together.

Steps:

  1. Divide your students into groups.
  2. Explain the rules:
    • I will call out move and then say “go.” You will execute five reps of that move while sticking together with your group.
    • Try not to go too fast or too slow so that you stick together with your group.
    • Also make sure you count loud.
  1. Takeaways:
  • Count with your teammates.
  • Count the numbers loud.
  • Stay together while you do all the techniques.
  1. Continue until every group has three turns.
  2. You can make it a contest by picking which group could stick together the best.

 

Switch

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: DISCIPLINE

Drill: Switch

Equipment needed: None

Instructors needed: One

Description: In this drill the students will practice following directions by racing against an opponent when their number is called. There are four directions that they must follow in this race in order to win. This is a great way to teach the students how to follow more than one direction at a time.

Steps:

  1. Pair up your students with a partner and have them sit directly across the mat from each other.
  2. Assign each pair with a number.
  3. Explain the four rules that the students must follow:
    • You must sit with your legs crossed and hands on your knees.
    • When I call your number, you must race to your partner’s spot and sit with your legs crossed and hands on your knees.
    • The first student to sit with their legs crossed and a hand on their knees in their partner’s spot is the winner.
    • If I call your number and you are not sitting properly, then your partner automatically wins.
  1. Continue until each student has at least three turns.
  2. You can make it a challenge by calling out more than one number at a time.

 

Watch Your Knock

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: DISCIPLINE

Drill: Watch Your Knock

Equipment needed: Two slammer pads and two blocker pads per group

Instructors needed: One per group

Description: In this drill the students will try and knock their opponent off the slammer pad using a blocker target. The purpose of this drill is for the students to learn how to maintain self-control as they hit and are getting hit.

 

Steps:

  1. Divide your class into several groups based on size and/ or skill. Set down two slammer pads approximately 1 foot away.
  2. Explain the rules:
    • You will stand on one of the slammer pads facing your opponent.
    • You will try to knock your opponent off their slammer pad.
    • Make sure you follow the self-control lessons from above.
    • The first person to knock their opponent off their slammer pad is the winner.
  1. Continue until each student has a turn.
  2. You can make this a tournament, but keep in mind you will most-likely have a student that cries more out of emotional pain vs. physical pain. If this happens, remind them how to have self-control of their emotions.

Army Crawl Relay

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: FITNESS

Drill: Army Crawl Relay

Equipment needed: One small pad per line

Instructors needed: One per line

Description: The students will build their fitness skills by army crawling down the mat while holding a small square pad on the back of their legs. Holding the pad with their legs prevents them from using their legs to crawl, and forces them to use only their arms.

Steps:

  1. Divide your students into lines on one end of the mat.
  2. Explain the rules:
  • When I say “go” the first student in each line will begin army crawling down the mat while holding the pad with their legs.
  • If you drop the pad, then you must stop and grab the pad and place it back on your legs.
  • Once you reach the end of the mat, grab the pad and race back to the next person in line.
  1. Continue until every student has a turn.
  2. The line that finishes the fastest is the winner.

 

Ball Pass Relay

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: FITNESS

Drill: Ball Pass Relay

Equipment needed: One Ball Per Line

Instructors needed: A few to monitor

Description: The students will build their FITNESS by racing to deliver the ball to the opposite side of the mat, throw or roll it back to their team so the next person in line can repeat this until one line successfully moves their entire team to the other side of the mat.

Steps:

  1. Divide your students into lines on one end of the mat.
  2. Designate a finish line on the opposite side of the mat. Give the first person in line a ball.
  3. Explain the Rules:
  • When the instructor says “go” the first person will frog jump with the ball to the opposite side of the mat.
  • Once they reach the finish line, throw or roll the ball back to your line.
  • The next person will then repeat this.
  • The group to have everyone cross the finish line wins.
  1. Takeaways:
  • As you jump down be sure to squat all the way down and touch the ball to the floor.
  • As your legs begin to burn, try harder to jump as far as you can.
  • Be careful when you throw or roll the ball back so your team can get to it quickly
  1. The line that finishes the fastest is the winner.

 

Black Belt Relay

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: FITNESS

Drill: Black Belt Relay

Equipment needed: None

Instructors needed: 1 Instructor/ Storm team member per line

Description: The purpose of this drill is to return the black belt to the instructor as fast as possible. Explain to the students that you want them to run as quickly as possible to make their heart stronger! This drill is super fun because the students get to play with you.

Steps:

  1. Divide the class into lines.
  2. The instructors will be the leaders.
  3. Explain the rules:
  • When you say “go” the leaders untie their belts, run down to the end of the mat then back handing off the belt.
  • The next person will take the belt, run to the end and back handing off to the next student.
  • This repeats until the leader is back at the beginning.
  • To win, the leader must tie the belt back on and the team must sit with legs crossed and say “finished sir!”
  1. On the next round, try to go even faster!

 

Block Challenge

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: FITNESS

Drill: Block Challenge

Equipment needed: 1 block

Instructors needed: One per line

Description: The students will practice having good FITNESS by doing 10 of their best burpee while touching the block on their push-up and then holding the block as they jump.

Steps:

  1. Divide your students into lines.
  2. Explain the rules:
  • The first person will stand over the block.
  • When the instructor says go they will drop down and do 1 push with their chin touching the block.
  • Then they will grab the block with both hands and jump completing their 1st burpee.
  • They will have to put the block down as they go into the next burpee.
  • Continue until you have done 10 burpees.
  1. Takeaways:
  • Stay flat on your push-up so that you will have proper form as you do it.
  • Take your time and don’t rush to make sure each part looks good.
  • Try to jump as high as you can so that your legs can get stronger.
  1. Continue until each student has 2-3 turns.

 

Block Drop Punches

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: FITNESS

Drill: Block Drop Punches

Equipment needed: 3 Blocks & 1 Wavemaster per line

Instructors needed: 1 per line

Description: Students will practice having good FITNESS with their arms by punching as hard as they can to drop all the blocks off the top of the wavemaster bag.

Steps:

  1. Divide your students into lines.
  2. Set up the drill:
  • Stack 3 blocks on top of each wavemaster, with the bag set about 12” above the tallest student’s head level.
  1. Explain the rules:
  • Start each round in a middle stance with hands chambered by your side.
  • When the instructor says “go”, you have 5 seconds to punch the bag as hard as you can, as many times as you can.
  • Your goal is to make as many blocks fall as possible while having good technique.
  • The Instructors will do 1 push-up for every line that can drop ALL their pads.
  1. Takeaways:
  • Remember to rechamber your hands on each punch
  • Focus on power and not speed to drop the blocks
  • Don’t stop punching until time is called
  1. Continue until each student has had 2-3 turns

 

Bull Dogs

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: FITNESS

Drill: Bull Dogs

Equipment needed: None

Instructors needed: Several to monitor

Description: In this drill the students will build their arm muscles. The students will play a game of tag with half of the class on their hands and knees chasing the rest of the class.

Steps:

  1. Split your class into two teams.
  2. One half of the class will be “it” and will begin by lining up on one end of the mat on their hands and knees.
  3. The rest of the class will line up on the other end of the mat.
  4. Explain the rules:
  • When I say “go” the bulldogs will chase the rest of the class around the mat.
  • If the bull dog tags you, then you must go to the side and do 10 push-ups before re-entering the mat.
  • The chase will last two minutes.
  • After two minutes, switch roles.
  1. Continue until every team has at least two turns to be a bulldog.

 

Burpee Blocks

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: FITNESS

Drill: Burpee Blocks

Equipment needed: One foam noodle or blocker pad per line

Instructors needed: One per line

Description: The students will work on their FITNESS by running fast then performing a burpee before jumping to their feet and blocking.

Steps:

  1. Divide your students into lines.
  2. Have one instructor with a noodle or blocker pad at the opposite end of the mat from their line.
  3. Explain the rules:
  • When the instructor says “go” you will run to them.
  • They will try and hit you with the noodle, as they do so perform a burpee.
  • Go all the way to the ground then jump up again to your feet.
  • The instructor will then try to hit you on the top of the head with the noodle.
  • You must perform a high block.
  • Then run back to the end of your line.
  1. Takeaways:
  • Do a full push up before you stand.
  • Do a strong block.
  • Move fast with good technique.
  1. Continue so that each student goes three times.
  2. You can make it a race to see which line can finish first.

 

Car Race Relay

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: FITNESS

Drill: Car Race Relay

Equipment needed: Four cones, one slammer target, and one clapper target per line

Instructors needed: One per line

Description: In this drill the students will build their core muscles by pushing a slammer pad in and out of the cones.

Steps:

  1. Divide your class into several lines and have them line up on one end of the mat.
  2. For each line set up four cones spaced apart and have one instructor on the other end of the cones with a clapper target.
  3. Also explain how to do a speed-bag crunch:
  • Lay on your back
  • Crunch up and circle your fists hitting the pad twice with each fist
  • Keep your tummy tight the entire time
  1. The first student in line will race their slammer pad down the mat.
  2. Once they weave in and out of the cones, they will lie on their back and do ten speed-bag crunches and then race the pad back through the cones.
  3. They will give the slammer pad to the next person and run to the end of the line.
  4. Continue until each student has a turn.
  5. On the second round, make it a contest to see which line is the fastest.

 

Chop

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: FITNESS

Drill: Chop

Equipment needed: One foam sword

Instructors needed: One per group

Description: In this drill the students will build their abdominal muscles. The students will pair up with a partner, one in sit-up position holding a foam sword. The student will do a full sit-up and try to chop their partner’s head as their partner dodges from side to side.

Steps:

  1. Pair up your students with a partner and give one of them a foam sword.
  2. Have the student with the foam sword lay in sit-up position with the foam sword above their head; have the other partner hold their feet.
  3. Explain the rules:
  • The students in sit-up position with do a full sit-up while trying to tap their partner with the foam sword.
  • The students holding their feet must dodge the sword while not letting go of their feet. The student will alternate dodging on each side throughout the exercise.
  • The student doing the sit-ups will do ten sit-ups.
  • Switch roles.
  1. Continue until each student has at least two turns.

 

Circus Seal

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: FITNESS

Drill: Circus Seal

Equipment needed: 1 Cone per line

Instructors needed: A few to monitor

Description: In this drill we will be helping our students build fitness in the back and core by laying on their stomach and lifting their head to engage their core and back.

Steps:

  1. Divide your students into lines.
  2. Setting up the drill:
  • Have 1 cone per line
  1. Explain the rules:
  • The first student in each line will lay on their stomach.
  • The instructor will balance a cone on their head.
  • When the instructor says “up” each student will leave their belly on the floor and lift their head as high as they can.
  • Hold for 10 seconds and then go to the end of the line.
  • The student with the highest cone gets a point for their team.
  • Second round, repeat but add clapping your hands for 10 seconds.
  1. Takeaways:
  • Keep your eyes forward as your lift your head.
  • Don’t roll side to side.
  • Don’t give up!
  1. Continue until everyone has 2-3 turns.

 

Cone Hop Relay

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: FITNESS

Drill: Cone Hop Relay

Equipment needed: Four cones and one kicking target per line

Instructors needed: One per line

Description: In this drill the students will build their lower body muscles as they power jump over the cones and then kick the targets.

Steps:

  1. Divide your class into several lines and have them line up on one end of the mat.
  2. For each line set up four cones spaced apart and have one instructor on the other end of the cones with a kicking target as shown in the picture.
  3. The first student in line will jump over the cones and then do twenty kicks alternating their feet on the kicking target.
  4. After twenty kicks, they will power jump back over the cones to and run to the end of the line.
  5. Continue until each student has a turn.
  6. On the second round, make it a contest to see which line is the fastest.

 

Crab Crawl Relay

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: FITNESS

Drill: Crab Crawl Relay

Equipment needed: One small pad per line

Instructors needed: One per line

Description: The students will develop their fitness skills by crab crawling down the mat while balancing the pad on their tummy. Holding the pad on their tummy forces them to use core control while crawling down the mat.

Steps:

  1. Divide your students into lines on one end of the mat.
  2. Explain the rules:
  • When I say “go” the first student in each line will begin crab crawling down the mat while holding the pad on their tummy.
  • If you drop the pad, then you must stop and grab the pad and place it back on your tummy.
  • Once you reach the end of the mat, grab the pad and race back to the next person in line.
  1. Continue until every student has a turn.
  2. The line that finishes the fastest is the winner.

 

Fitness Challenge

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: FITNESS

Drill: Fitness Challenge

Equipment needed: 3 numbered spots (#4,6,8)

Instructors needed: A few to monitor

Description: The students will practice their FITNESS in this drill by choosing how many reps of a given exercise they want to do. Remember, the more reps you do, the stronger you become!

Steps:

  1. Divide your students into lines.
  2. Place the numbers evenly spaced at the opposite end of the mat.
  3. Explain the rules:
  • The instructor will call out the name of an exercise.
  • Then the first person in each line will run to any number they wish.
  • When they get to the number, they must do that many reps. (ex. #4=4 reps, #8=8 reps)
  • When you are done run to the end of the line.
  1. Takeaways:
  • Challenge yourself!.
  • Do all your exercises strong.
  • Count loud and move fast.
  1. Continue until each students get 3 turns.
  2. You can rotate the exercises as well to make it more fun.

 

 

Frog Jump Relay

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: FITNESS

Drill: Frog Jump Relay

Equipment needed: One small pad per line

Instructors needed: One per line

Description: The students will develop their fitness skills by jumping down the mat while holding a pad between their knees. Holding the pad between their knees forces them to use keep their feet together and jump with both legs at the same time.

Steps:

  1. Divide your students into lines on one end of the mat.
  2. Explain the rules:
  • When I say “go” the first student in each line will begin jumping down the mat while holding the pad between their knees.
  • If you drop the pad, then you must stop and grab the pad and place it back between your knees.
  • Once you reach the end of the mat, grab the pad and race back to the next person in line.
  1. Takeaways:
  • Squat all the way down to the ground.
  • Jump as far as you can.
  • Don’t stop jumping.
  1. Continue until every student has a turn.
  2. The line that finishes the fastest is the winner.

 

Hold the Ball

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: FITNESS

Drill: Hold the Ball

Equipment needed: 1 Dodgeball Per Line

Instructors needed: One Per Line

Description: The students will practice FITNESS by holding a small ball between their feet when they do leg raises to make their stomachs stronger.

Steps:

  1. Divide your students into lines.
  2. For each line, you will need one dodgeball
  3. Explain the rules:
  • The 1st student in each line will lay on their back
  • The instructor will place a dodgeball between their feet as they hold it 6” off the ground
  • Then lift the ball 90 degrees up and to the instructors hand.
  • Then bring it back down but not to the ground.
  • Repeat for 5 leg raises.
  1. Takeaways:
  • Keep your stomach engaged the whole time.
  • Don’t touch the ground with the ball
  • Keep your eyes on the ball as you lift
  1. Continue so that each student has at least 2-3.

 

In and Outs

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: FITNESS

Drill: In and Outs

Equipment needed: One ring per line

Instructors needed: One per line

Description: In this drill the students will work on building their leg muscles by jumping in and out of the ring.

Steps:

  1. Divide your students into several lines.
  2. The first person in each group will stand in the middle of the circle and jump in and out of the ring non-stop, 20 times.
  3. Continue until each student has at least two turns.
  4. The goal for this drill is for the students to also build agility by jumping continuously without stopping after each jump.
  5. You can add variety to this drill by having them jump and spin 360 degrees during each jump (but for only 10 reps because they get dizzy) or having them jump and tuck their knees high during each jump.
  6. You can even challenge the students by having them do 30, 40, and even 50 jumps! You’ll be amazed at how many students want to do 50 jumps.

 

Instructor pull

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: FITNESS

Drill: Instructor Pull

Equipment needed: 1 Kicking shield, 2 old belts

Instructors needed: One per line

Description: This drill is meant to be fun but at the same time challenging by having the students pull a heavy object. This will require them to really engage their leg muscles to accomplish their goal.

 

Steps:

  1. Divide the class into large groups.
  2. The instructor will sit on the kicking shield while holding the belts at one end.
  3. Explain the rules:
  • Using the belts the students must run, pulling the instructor to one end of the mat
  • Then they must turn around and pull the instructor back to the beginning
  1. Takeaways:
  • Work as a team to pull the instructor.
  • Use your legs to pull.
  • Move fast when you’re pulling.
  1. Have each team go at least two times.
  2. The team with the fastest time wins

 

Jump Leader Jacks

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: FITNESS

Drill: Jump Ladder Jacks

Equipment needed: 1 agility ladder or makeshift ladder (per line)

Instructors needed: One per line

Description: In this drill the students are going to practice their jumping jacks while using a ladder.

Steps:

  1. Divide your students into several equal lines.
  2. Set up a ladder in front of each line.
  3. The first student in each line will begin by standing in the first square with their feet together and their hands by their side. They will then jump and land their feet on the outside of the square while clapping their hands above their head.
  4. Next, they will jump into the next square and continue the process all the way down the ladder.
  5. Repeat the drill until each student has two “practice” rounds.
  6. On the third round, make it a relay race.

 

Jumping Bean Relay Race

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: FITNESS

Drill: Jumping Bean Relay Race

Equipment needed: 4 obstacles to jump over, a chair, and a clapper target (per line)

Instructors needed: One per line

Description: In this drill the students are going to play a fun relay race jumping over obstacles and then jump-touching a target held high in the air.

Steps:

  1. Divide your class into several equal lines.
  2. For each line, set up 4 obstacles spaced approximately 2 feet apart. Also set up a chair at the end of each line and have an instructor stand on the chair holding a clapper target.
  3. When you say “go” the first student in each line will jump over each obstacle, do 10 squat-high-fives hitting the clapper target, and then run to the end of the line.
  4. Continue until each student has a turn.
  5. The first line to finish and sit properly in a straight line is the winner.
  6. Repeat the race several times.

 

Kapow Punches

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: FITNESS

Drill: Kapow Punches

Equipment needed: 3 small blocks per line

Instructors needed: A few to monitor

Description: In this drill students will work on building core and upper body fitness by punching stacked blocks from a push-up position.

Steps:

  1. Divide your students into lines
  2. Setting up the drill:
  • Place 3 blocks stacked on the opposite end of the mat
  1. Explain the rules:
  • When the instructor says “go” the first student will bear crawl down the mat.
  • Once you reach the 3 blocks punch the top block.
  • Then punch the middle block.
  • Finally punch the bottom block.
  • End by bear crawling back to your line.
  • The first line to finish gets a point.
  • First team to reach 3 points WINS!
  1. Takeaways:
  • Do your best to not fall while crawling down the mat.
  • Keep your eyes on the blocks while you punch.
  • Crawl back to your line as fast as you can!
  1. Continue until 1 team has 3 points!

 

Lumberjacks

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: FITNESS

Drill: Lumberjacks

Equipment needed: Two foam swords per group

Instructors needed: One per group

Description: In this drill the students will build their leg muscles. The students will pair up with a partner, each holding a foam sword. The students will take turns chopping at their partner’s head as their partner ducks by bending their knees to build their leg muscles.

Steps:

  1. Pair your students up with a partner. Give each student a foam sword.
  2. Assign one student to go first.
  3. Explain the proper way to duck by bending your knees deeply and dropping your bottom to the ground.
  4. Explain the rules:
  • When I say “go” the first student will chop at their partner.
  • You must duck as they try to chop your head.
  • You will go back and forth chopping at each other’s head ten times each.
  1. Continue until each pair has gone twice.

 

Perfect Push-ups

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: FITNESS

Drill: Perfect Push-Ups

Equipment needed: 2 cones, 1 bar per line

Instructors needed: One per line

Description: The purpose of this drill is to teach the steps to doing a good push-up in a fun and challenging environment. Explain the importance of bending the elbows, keeping the core straight, and not using your knees as the key to becoming a master at push-ups.

Steps:

  1. Divide your class into even lines.
  2. Set up two cones with the bar through the top hole. Do this for each line and place them on the opposite side of the floor.
  3. Explain the rules:
  • They will take turns running down the mat to the cones.
  • Once they are there, they will go to push up position on their hands and feet while looking over the bar.
  • Perform 3 pushups looking under the bar
  • Run back to your line and tag the next person
  1. Takeaways:
  • Bend your arms as far as you can.
  • Take your time and do them right.
  • Look under the bar each time.
  1. First line to finish wins
  2. You can repeat with running, hopping or crawling to the cones

 

Push Up Punches

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: FITNESS

Drill: Push Up Punches

Equipment needed: Two focus mitts per line

Instructors needed: One per line

Description: In this drill the students will build arm strength by punching the focus mitts while in push-up position. The students love this drill for arm exercises!

Steps:

  1. Divide your students into lines.
  2. The first student in line will start in push-up position facing the instructor. The instructor will either lie on their belly with one focus mitt in each hand, or kneel with one focus mitt in each hand as shown in the pictures.
  3. The student will punch the target 10 times alternating hands (their right punch punches the instructor’s right focus mitt and the left punch punches the instructor’s left focus mitt.)
  4. Continue until every student has at least two turns.
  5. You can even challenge the students by telling them they can do 20, 30, 40, or even 50 punches. You’ll be surprised at how many students want to do 50!

 

Sprint

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: FITNESS

Drill: Sprint!

Equipment needed: One ring, one cone per line

Instructors needed: A few to monitor

Description: The students will work on their FITNESS by making their heart and legs stronger as they sprint down the mat and place a ring over a cone, or pick the ring up.

Steps:

  1. Divide your students into lines.
  2. For each line, set one cone at the opposite side of the mat. Give the first person in each line a ring.
  3. Explain the rules:
  • When you say “go” the first person in line will run the ring down to the cone and place it on top.
  • Then run back and tag the next person in line.
  • They will then run to the cone and bring the ring back.
  • This continues until everyone has gone.
  1. Takeaways:
  • Run fast!.
  • Pick your legs up off the ground.
  • Move your arms fast.
  1. The first team to finish wins.
  2. Continue for two or three rounds.

 

Squat Sidekicks

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: FITNESS

Drill: Squat Sidekicks

Equipment needed: 1 Wavemaster per line

Instructors needed: One per line

Description: The students will practice having good FITNESS by demonstrating they have strong legs by doing a squat then doing a sidekick right after.

Steps:

  1. Divide your students into lines.
  2. Explain the rules:
  • The first person will stand up and turn sideways so they are ready to do a sidekick.
  • The student will do a squat and when they stand up they will do a side kick.
  • Continue this pattern until the student does 5 sidekicks on each leg.
  • Try to pause each kick for a split second touching the pad with the bottom of your foot or heel.
  1. Takeaways:
  • Use proper technique so that your sidekicks will be effective.
  • Squat low each time so that your legs will start to get stronger.
  • Keep your back straight as you squat so you will be getting a proper workout.
  1. Continue until each student has 2-3 turns.

Super Worms

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: FITNESS

Drill: Super Worms

Equipment needed: 1 small target and 1 kicking shield

Instructors needed: One Per Line

Description: The students will practice FITNESS by inch worming down the mat to strengthen their core and then perform 5 of their strongest kicks on the pads.

Steps:

  1. Divide your students into lines.
  2. For each line, you will need one small pad on the ground, and the instructor holding the shield on the other side of the mat.
  3. Explain the rules:
  • The first student will go to a push-up position with their feet on the pad.
  • Then using their core, lift their waist up while sliding the pad forward towards their hands.
  • Then walk your hands back out to a push-up position.
  • Repeat this process until you reach the end of the mat.
  • Then stand and do 5 of your strongest kicks trying to move the instructor back each time.
  1. Takeaways:
  • Remember to have good technique on your kicks
  • Continue to breathe as your inchworm down
  • Do your best to keep your legs straight as you go down the mat.
  1. Continue so that each student has at least 2-3.

 

Turtle Shell Kicks

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: FITNESS

Drill: Turtle Shell Kicks

Equipment needed: 2 Kicking shields per line

Instructors needed: 1 per line

Description: Students will practice having FITNESS by kicking strongly for an extended period of time applying force to keep their instructor away.

Steps:

  1. Divide your students into lines.
  2. Set up the drill:
  • Lay one kicking shield on the ground to lay on.
  • Have 1 instructor hold a kicking shield.
  1. Explain the rules:
  • The first student in line will lay on their back on the pad with feet facing the instructor.
  • When the instructor says “go” the instructor will try to squish  you with the pad.
  • Kick the pad with your heels as many times as you can before before you get squished.
  • Your goal is to last for a full 10 seconds without getting squished or rolling over.
  1. Takeaways:
  • Keep your hands up to protect your face
  • Kick strong to keep the pad away
  • Remember not to roll over or off the pad
  1. Continue until each student gets 2-3 turns.

 

Wheelbarrow Relay

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: FITNESS

Drill: Wheelbarrow Relay

Equipment needed: One small square target per line

Instructors needed: One per line

Description: In this drill the students will build important lower muscle development by crawling across the mat using their arm muscles and then doing push-ups in the same position.

Steps:

  1. Divide your class into several lines.
  2. Have your students make a straight line on one end of the training deck. Set up a small square target on the opposite end of the training mat.
  3. Also explain how to do a push-up from the same position:
  • Keep your tummy strong
  • Bend your arms and lower your chin down to touch the square pad
  • Push your body up and lock your arms before you lower your body again
  1. The first student in line will use their hands to crawl across the training mat while an instructor holds their feet off the ground.
  2. Once they reach the opposite end of the mat, they will do ten push-ups with their chin touching the target and then run to the end of the line.
  3. Continue until each student has a turn.
  4. On the second round, make it a contest to see which line is the fastest.

 

Zombie Crawl

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: FITNESS

Drill: Zombie Crawl

Equipment needed: 1 large pad per line, 1 board

Instructors needed: 1 per line

Description: The students will build their FITNESS by crawling on their stomach to the other side of the mat, students are not allowed to use their legs which will increase their arm strength as they crawl.

Steps:

  1. Divide your students into lines on one end of the mat.
  2. Have the first student in each line lay on a large pad and have 1 instructor per line holding a board.
  3. Explain the Rules:
  • When the instructor says “go” you will pull yourself down the mat only using your arms.
  • If you lose your pad you must do 3 push ups before getting back on top.
  • When you reach the end, break the board with a palm strike and then run back.
  • The first line to finish wins.
  1. Takeaways:
  • Keep your belly low as your crawl down the mat.
  • Don’t take breaks when you get tired.
  • Use all your power to break the board so you don’t have to take multiple swings.
  1. Continue for 2-3 rounds.

4 Part Kick

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: Coordination

Drill: 4 Part Kick

Equipment needed: 1 clapper target per line

Instructors needed: One instructor per line

Description: In this drill the students will practice having great coordination with their kicks by practicing all 4 parts of a kick while calling out each part.

Steps:

  1. Divide your students into equal lines.
  2. Have one instructor per line hold a clapper target.
  3. The first student in line will follow these instructions:
  • Say “Chamber” while bending the knee before the kick
  • Say “execute” while extending the foot towards the target
  • Say “re-chamber” while bending the knee back to chamber position
  • Say “return” while placing the foot back on the floor
  1. Continue until each student has at least two turns.
  2. You can repeat the drill using sidekicks, round kicks, etc.
  3. Make sure you emphasize good technique throughout the kick

 

Advanced Sandwich

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: Coordination

Drill: Advanced Sandwich

Equipment needed: 3 slammer targets per line

Instructors needed: Three per line

Description: In this drill the student will practice knowing their left and right leg by kicking slammer targets.

Steps:

  1. Divide your students into lines.
  2. Have three instructors each hold a slammer target and have them face each other approximately 4 feet apart as shown in the picture. You can use students to help if you do not have enough instructors.
  3. The first student in each line will stand in between the slammer targets.
  4. The instructor will call out the following commands:
  • Left front kick – kick the target in front with the left leg
  • Left side kick – kick the target to the left with left leg
  • Right front kick – kick the target in front with the right leg
  • Right side kick – kick the target to the right with right leg
  1. If the student kicks the wrong target, then the instructors will squish the student like a sandwich.
  2. Continue until each student has at least two turns.

 

Bag Bash

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: Coordination

Drill: Bag Bash

Equipment needed: 1 kicking shield per line

Instructors needed: 1 per line

Description: The students will build their COORDINATION and spatial awareness by using long techniques (I.e. punches & kicks) and short techniques (I.e. elbows & knees) without being too far or too close to the bag.

Steps:

  1. Divide your students into lines.
  2. Have 1 instructor per one hold a kicking shield.
  3. Explain the Rules:
  • When the instructor says “go” the first person in line will begin.
  • Perform 2 punches, 2 elbows, 2 knee strikes, and 2 front kicks.
  • Make sure to move closer or farther away from the pad depending on your technique.
  • If you miss the pad you must start from the beginning.
  • Have each student go 2 times and then return to the end of the line.
  • On the second time around try to hit the pad harder!
  1. Takeaways:
  • Remember to step when moving toward and away from the pad instead of jumping.
  • Be sure to show good COORDINATION by hitting with the correct part of your body.
  • Try your best to not pause between strikes.
  1. Continue for 2-3 rounds.

Balloon Punches

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: Coordination

Drill: Balloon Punches

Equipment needed: One balloon per groups

Instructors needed: 1 per line

Description: The purpose of this drill is to build the ability to concentrate on an object that moves quickly and sporadically.

Steps:

  1. Divide your students into groups.
  2. Have the first student start in the middle of a square.
  3. Explain the rules:
  • I will toss the balloon in the air and call “left” or “right”
  • You must punch the balloon up in the air using that hand.
  • I will randomly call out different sides until the balloon hits the floor.
  1. Continue until every group has three turns.

 

Blindfold Challenge

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: Coordination

Drill: Blindfold Challenge

Equipment needed: One blindfold per line

Instructors needed: 1 per line

Description: The students will build their coordination skills by performing left and right combinations while blindfolded. This will help the students focus even more without using visual skills to remember their left and right.

Steps:

  1. Divide your students into lines.
  2. For each line you will need a blindfold.
  3. Explain the rules:
  • Place the blindfold on.
  • I will call out left or right punch.
  • You will punch with the proper hand.
  • You must perform five left and right commands in a row correct.
  • If you perform five left and right commands in a row correct, then I will do 10 jumping jacks.
  1. Continue until every student has two turns.
  2. On the second turn you can add two and three punch combinations.
  3. You can add variety by using kicks or blocks.

 

Compass Kicks

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: Coordination

Drill: Compass Kicks

Equipment needed: 4 Rings Per Line

Instructors needed: One Per Line

Description: The students will practice COORDINATION by demonstrating their ability to quickly go in any direction that the instructor calls. This will challenge them mentally by requiring them to use their quick listening skills to go to the correct ring.

Steps:

  1. Divide your students into groups.
  2. For each group, you will need 4 rings placed around a large box. (Front, Back, Left, Right)
  3. Explain the rules:
  • The 1st in line will stand up and go in the middle of the box.
  • The instructor will call out one of the directions given above.
  • The student must react quickly by running to the correct ring and demonstrating 5 front kicks alternating their legs.
  • The 1st person to finish all 5 kicks and sit in their ring will earn a point.
  1. Takeaways:
  • Kick as hard as you can.
  • Don’t move before you here a direction.
  • Keep moving as fast as you can so that you can win.
  1. Continue so that each student has at least 2-3 turns.

 

Cone Race

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: Coordination

Drill: Cone Race

Equipment needed: 1 wavemaster pad, 2 cones per line

Instructors needed: A few to monitor

Description: The students will be challenged to practice their COORDINATION in this drill by having to remember their left and right sides while racing to grab the cone on the proper side.

Steps:

  1. Divide your class into lines.
  2. For each line you will need one wavemaster pad, with one cone on each side. Set these at the opposite end of the mat across from each line.
  3. Explain the rules:
  • The instructor will call out “left” or “right”.
  • The first student in each line will race to their pad and grab the corresponding cone.
  • Then they must place it on top of their pad.
  • The first student to do so properly is the winner.
  1. Takeaways:
  • Know your right side and left side.
  • Run down the mat fast.
  • Think about the correct side as you run down.
  1. Continue to play until each student has 3 turns.

 

Coordination HopScotch

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: Coordination

Drill: Coordination Hopscotch

Equipment needed: A few rings per line

Instructors needed: A few to monitor

Description: The students will build their COORDINATION in a martial arts themed game of hopscotch where single rings represent kicks and double rings represent a middle stance and punches.

Steps:

  1. Divide your students into lines.
  2. Set up alternating single and double rings like a normal game of hopscotch.
  3. Explain the Rules:
  • When the instructor says “go” the first person in line will begin.
  • If you hop into a single ring, you must perform two alternating kicks with proper technique.
  • If you hop into 2 rings laid sided by side you must land in a middle stance and perform 2 strong punches.
  • Continue all the way to the end and return to the end of your line when finished.
  • On round 2, go down and back.
  1. Takeaways:
  • Remember to punch and kick with both sides.
  • Do not forget to drop into a deep middle stance.
  • Do your best to have good technique and not rush.
  1. Continue for 2-3 rounds.

 

Coordination Relay

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: Coordination

Drill: Coordination Relay

Equipment needed: One wave bag per line

Instructors needed: One per line

Description: In this drill the students will practice learning their left and right hand and foot by hitting a wave bag.

Steps:

  1. Divide your class into several equal lines.
  2. For each line, set up one wave bag on the opposite side of the training deck.
  3. The instructor will call out a combination and then say “go.” For example: “left punch-right-punch-left kick-go!”
  4. The first student from each line will race to the other end of the deck and strike the bag with the appropriate combination and then run back to their line.
  5. The first student to strike the bag correctly and make it back to their line will earn a point for their line.
  6. Continue until each student has a turn. The line with the most points is the winner.

 

Criss Cross Crash

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: Coordination

Drill: Criss Cross Crash

Equipment needed: 1 Wavemaster top, 2 blocks per line

Instructors needed: A few to monitor

Description: The students will practice their COORDINATION in this drill by challenging them to punch across the vertical plane.

Steps:

  1. Divide your students into lines.
  2. Have 1 wavemaster pad with 2 block on top per line.
  3. Explain the rules:
  • The first student in line will lay on their stomach.
  • The instructor will call a hand to punch with ie. “Left”
  • They will then quickly stand into a good guarding stance.
  • The student must then use the Left hand to punch across the vertical plane and punch the block on the right side.
  • The first student to do so wins.
  1. Takeaways:
  • Make sure we stand up super fast when we hear which side to hit with.
  • Remember to cross the vertical plane when punching.
  • Yell loud so the instructor knows who hit the strongest.
  1. Continue until each student has 2-3 turns.

 

Criss Cross Kicks

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: Coordination

Drill: Criss Cross Kicks

Equipment needed: 1 clapper target, 1 block, 1 bar per line

Instructors needed: 1 per line

Description: Students will practice Bilateral COORDINATION with their kicks by kicking across the vertical plane and saying the side with which they are kicking with.

Steps:

  1. Divide your students into lines.
  2. Set up the drill:
  • Set up the bar in the block with the bar sticking up vertically in the air
  • Have 1 instructor standing behind the bar holding a clapper pad
  1. Explain the rules:
  • The instructor will call out 10 alternating Left and Right front kicks
  • You must kick with that foot, across the bar to hit the clapper pad.
  • You must say “left” and/or “right” for each kick.
  • On round 2 we will call random Left and Right kicks
  1. Takeaways:
  • Think before you kick so you use the correct side
  • Don’t forget to chamber and rechamber your kick
  • Yell “left” and “right” on each kick loudly
  1. Continue for at least 2 rounds.

 

Follow the Leader

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: Coordination

Drill: Follow the Leader

Equipment needed: None

Instructors needed: One per line

Description: The students will work on their COORDINATION in this drill by watching the instructor in the mirror and repeat the combinations he/she saw.

Steps:

  1. Divide your class into lines.
  2. Place each line in front of the mirror.
  3. Explain the rules:
  • The instructor will perform a 3 move combination.
  • Then the first student in line will have to repeat the combination in the proper order.
  • To make this more challenging you can use left and right commands.
  1. Takeaways:
  • Watch what the instructor does.
  • Do the correct move when your instructor does.
  • Do the correct side.
  1. Continue until each student goes 3 times.

 

Grab the Block

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: Coordination

Drill: Grab the Block

Equipment needed: Two foam block and one wave cushion per group

Instructors needed: One per group

Description: In this drill the students will build their coordination by knowing which object is on their left and which object is on their right.

Steps:

  1. Pair up your students with a partner and divide the partners up into groups with no more than four pairs per group. (Recommended maximum instructor-student ratio for this age group.)
  2. For each group, set up a station with a wave cushion with two small blocks as shown in the picture.
  3. Have one student stand on each side.
  4. Explain the rules:
  • The instructor call out “left” or “right” and you have to grab the proper block.
  • Keep in mind that your partner’s left and right are on the opposite side from you, therefore should be grabbing the opposite block.
  • The student to grab the proper block first gets a point.
  • If you grab the wrong block, then you lose a point.
  • The first person to three points is the winner.
  1. Continue until each pair has at least two turns.

 

Kick the Sandwich

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: Coordination

Drill: Kick the Sandwich

Equipment needed: 2 small square pads, 1 spot dot per line

Instructors needed: 1 per line

Description: In this fun drill, the students will practice developing foot-eye COORDINATION by kicking pads that are thrown to them.

Steps:

  1. Divide your students into lines
  2. Setting up the drill:
  • Have 1 instructor to throw pads for each line
  • Set up 2 pads and 1 spot dot for each line.
  1. Explain the rules:
  • The student will first decide what their favorite sandwich is!
  • Then the instructor will take a few steps back and throw the first pad (bread)
  • The student must kick the pad out of the air.
  • Then stack the pad (bread) and dot (filling) and throw.
  • The student will then kick that out of the air.
  • Then complete the sandwich by stacking a pad (bread), dot (filling), and another pad (bread), and throw.
  • The student wins when they kick the whole sandwich out of the air. 
  1. Takeaways:
  • Keep your eye on the sandwich.
  • Don’t forget to chamber and pick up your knee.
  • Yell loud when you hit the sandwich.
  1. Continue until everyone has 2-3 turns.

 

Kick What You See!

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: Coordination

Drill: Kick What You See!

Equipment needed: One clapper pad per line

Instructors needed: One per line

Description: In this drill we will be working on foot eye coordination by flashing the clapper pad a specific way. The student must have good coordination by kicking the pad with the correct kick, using the correct part of the foot.

 

Steps:

  1. Divide your students into lines.
  2. Demonstrate 3 ways to hold the pad:
  • Horizontal – Front Kick
  • Vertical – Round Kick
  • Upside down – Side Kick
  1. Explain the rules:
  • I will flash the pad in 3 different ways.
  • You must kick the pad with the proper kick while saying the name of the kick.
  1. Takeaways:
  • Kick as soon as you see the pad.
  • Kick fast and strong.
  • Keep your eyes focused.
  1. Continue until each student has three turns.

 

Kickboxing Challenge

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: Coordination

Drill: Kickboxing Challenge

Equipment needed: Two focus mitts per line

Instructors needed: 1 per line

Description: The students will develop their coordination skills by hitting the proper mitt with the proper technique. In this drill the students will learn when to thrown a straight punch, hook, or uppercut.

Steps:

  1. Divide your students into lines.
  2. For each line you will need an instructor to hold two focus mitts.
  3. Explain the rules:
  • When I hold up my mitt straight up, you will punch the mitt with a straight punch.
  • When I hold my mitt to the side, you will punch the mitt with a hook punch.
  • When I hold my mitt upside down, you will punch the mitt with an uppercut.
  • Make sure you are punching the mitt with the proper hand. For example, if I hold my left mitt up, you will punch with your left hand.
  • Your goal is to punch the mitt with the proper punch and with the proper hand 10 times in a row.
  1. Continue until every student has three turns.
  2. On the second turn, have them say the hand and punch as they punch the mitt. For example: “left hook punch!”

 

Know Your Side

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: Coordination

Drill: Know Your Side

Equipment needed: 2 Wavemasters per line

Instructors needed: 1 per line

Description: In this drill students will work on their COORDINATION by practicing their Left and Right commands while performing strong side kicks as well.

Steps:

  1. Divide your students into lines
  2. Setting up the drill:
  • Set up 2 wavemasters for each line
  1. Explain the rules:
  • Have the first student in each line stand between the two wavemasters.
  • The instructor will then randomly call “Left” or “Right”.
  • The students will perform a sidekick with the side that was called.
  • Continue for a total of 5 kicks.
  • If the instructor cannot trick you then you get 1 point for your team.
  1. Takeaways:
  • Listen carefully for which side is called.
  • Hit with the bottom of your foot.
  • Try not to fall behind.
  1. Continue until everyone has 2-3 turns through the line.

Ladder Punches

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: Coordination

Drill: Ladder Punches

Equipment needed: Two focus mitts per line

Instructors needed: One per line

Description: In this drill the students will strike the mitts while doing ladder punching. This is a great drill for the students to practice their counting.

Steps:

  1. Divide your students into several lines.
  2. The students will take turns doing ladder punches:
  • Punch with right hand and say “1”
  • Punch with left hand and say “1”
  • Punch twice with right hand while counting each punch “one-two”
  • Punch twice with left hand while counting each punch “one-two”
  • Punch three times with right hand “one-two-three”
  • Punch three times with left hand “one-two-three”
  1. Continue until each student has at least two turns.
  2. The goal for this drill is for the students to count each individual punch. This takes coordination to count and punch while increasing the reps each punch. Sometimes the student may count faster than they punch. Correct them and have them start over if they make a mistake.

 

Listen Up

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: Coordination

Drill: Listen Up

Equipment needed: 2 Clapper pads per line

Instructors needed: 1 per line

Description: The students will practice their COORDINATION in this drill by being challenged to do 2 things at one time!

Steps:

  1. Divide your students into even lines.
  2. Explain the rules:
  • The instructor will call a number between 1-10
  • The first student in line will hold one foot up to touch the clapper pad.
  • Then they will have to jump, switch knees and kick the other pad (jump front kick style)
  • Then continue to switch without falling for the amount of reps the instructor called.
  1. Takeaways:
  • Go at your own pace; only go fast if you feel you have great COORDINATION.
  • Don’t forget to chamber your knee up high on each kick.
  • Try your best to yell loud on each kick.
  1. Continue until each student has 2-3 turns.

 

Mirror Catches

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: Coordination

Drill: Mirror Catches

Equipment needed: One ball per line

Instructors needed: One per line

Description: The purpose of this drill is to teach the ability to adapt using good hand eye coordination.

Steps:

  1. Divide your students into lines.
  2. Have the student stand next to the instructor facing the mirror.
  3. Explain the rules:
  • I will throw the ball at an upward angle toward the mirror so that it bounces back towards you.
  • You must catch the ball.
  • Your goal is to catch the ball 3 times in a row.
  1. Takeaways:
  • Watch the ball the whole time.
  • Keep your hands out and ready to catch.
  • Move around if the ball goes in a different direction.
  1. Continue until every group has three turns.
  2. To make this more challenging have the students stand behind the instructor.

 

Monster and Ninjas

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: Coordination

Drill: Monsters & Ninjas

Equipment needed: 2 wavemasters per line

Instructors needed: A few to monitor

Description: Students will work on engaging their brains using neurobics and increasing their COORDINATION in this drill by having to react quickly to kick with their lead front kick if there is a Monster, and to the rear with a rear sidekick if there is a Ninja!

Steps:

  1. Divide your students into lines.
  2. Set up the drill:
  • Have 2 wavemasters set up for each line with enough space for a student to stand and kick
  1. Explain the rules:
  • The first student in each line will face one of the pads and go to a guarding stance.
  • When the instructor yells “monster” the student will perform a lead leg front kick to the pad in front of you.
  • When the instructor yells “ninja” you will do a rear leg side kick to the pad behind you
  • If you make a mistake than the Monster or Ninja catches you, your goal is to not let them catch you!
  1. Takeaways:
  • Remember to yell loud to scare away the Ninjas and Monsters
  • Look over your shoulder for each side kick so you see the ninja
  • Push with your front kick instead of snapping your kick.
  1. Continue until everyone has 2-3 turns.

 

Ninja Switch Kick

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: Coordination

Drill: Ninja Switch Kick

Equipment needed: 4 kicking shields per line

Instructors needed: 1 per line

Description: The students will practice their COORDINATION in this drill by jumping, switching feet and kicking from pad to pad.

Steps:

  1. Divide your students into lines.
  2. You will need 4 kicking shields per line set end to end with about 1 foot between them.
  3. Explain the rules:
  • The student will stand on the first pad.
  • Then while jumping to the next, switch their feet and perform a front kick with the rear leg while in the air.
  • The student must land on the next pad without falling
  • Make sure to use both sides when kicking.
  1. Takeaways:
  • Switch your legs in the air.
  • Keep your knees tucked in the air.
  • Land strong on the pad.
  1. Continue so that each student has 3 turns.

 

Number Relay

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: Coordination

Drill: Number Relay

Equipment needed: One kicking pad per line

Instructors needed: One per line

Description: The students will develop their coordination skills by racing down the mat and kicking the pad with the proper foot.

Steps:

  1. Divide your students into lines on one end of the mat.
  2. For each line you will need an instructor holding a kicking target on the opposite end of the mat.
  3. Explain the rules:
  • I will call out either left kick or right kick and you will race to the instructor and kick with the proper foot.
  • The first person to kick the pad with the proper foot gets a point for their line.
  • If you kick with the wrong foot, then you have to do 5 jumping jacks.
  1. Takeaways:
  • Listen for the correct side.
  • Kick the pad strong.
  • Keep thinking about the side as you’re running to the pad.
  1. Continue until every student has a turn.
  2. The line with the most points is the winner
  3. On the second round, call out combinations.

 

Pad Kick Relay

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: Coordination

Drill: Pad Kick Relay

Equipment needed: 2 Wavemaster Tops

Instructors needed: 1 Per Line

Description: The students will practice COORDINATION by demonstrating their ability to quickly being able to know which side is there left and right. This will challenge the students mentally by requiring them to make a quick decision that they must get right to win.

Steps:

  1. Divide your students into lines
  2. For each line, you will need and instructor.
  3. Explain the rules:
  • The 1st student will stand up facing the 2 slammer pads that are side by side on the opposite side of the mat.
  • When the instructor says either (Left or Right) the students will quickly have to run down to the bags.
  • When they’re in front of the bag they will kick the correct side bag over then run back to their teams.
  • The first person to be sitting down earns a point for their team.
  1. Takeaways:
  • Kick the pad hard every time.
  • Make sure you listen for the side you’re supposed to use.
  • Keep moving fast so you can win.
  1. Continue so that each student has at least 2-3 turns.

 

Race to the Line

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: Coordination

Drill: Race to the Line

Equipment needed: None

Instructors needed: Several to monitor

Description: In this drill the students will practice having coordination by knowing the left side of the room and the right side of the room.

Steps:

  1. Have your class line up in the middle of the mat.
  2. Make sure they are spaced apart so that they are not standing too close to each other.
  3. Mark a line on the left and right side of the mat for the students to race to.
  4. Explain the rules:
  • The instructor will say “left” or “right” and you must run to the proper side of the room and stand at attention.
  • The last student to the line is out.
  • If you run to the wrong side of the mat, then you are out as well.
  1. Continue until there is only one student left standing.

 

Super Blocks

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: Coordination

Drill: Super Blocks

Equipment needed: Two small square targets and one blocker pad per line

Instructors needed: 1 per group

Description: In this drill the students will learn how to block with their left and right arms. Using pads on their arms makes the drill more fun and exciting.

Steps:

  1. Divide your students into lines.
  2. The first student in line will place a small square target on each of their arms as shown in the picture.
  3. The instructor will say “left” or “right” as they swing the blocker pad towards the student’s head and the student must block with the appropriate arm.
  4. The instructor will swing the pad ten times. Make it exciting by swinging the blocker target a little harder each time to help them build stronger blocks.
  5. Continue until every student has at least two turns.
  6. You can make this drill even more fun by letting the students take a swing at the instructors.

 

Twin Jump Front Kicks

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: Coordination

Drill: Twin Jump Front Kicks

Equipment needed: Two clapper targets

Instructors needed: 1 per line

Description: In this drill the students will practice their coordination by doing “two things at one time” with twin jump front kicks.

 

Steps:

  1. Divide your class into several lines.
  2. Have one instructor hold two kicking targets as shown in the picture.
  3. For some of the beginner students, you may want to have a “spotter.”
  4. On each turn allow the students to kick the target three to five times.
  5. Continue until each student has at least two turns.

 

Two Slow

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: Coordination

Drill: Two Slow

Equipment needed: Two clapper targets per group

Instructors needed: 1 per group

Description: In this drill the students will practice their foot-eye-coordination by trying to kick a target before the instructor moves it out of the way.

Steps:

  1. Have your class make a big circle.
  2. Have an instructor stand in the middle holding two kicking targets as shown in the picture.
  3. Explain the rules:
  • The instructor will randomly go around the circle with the kicking target.
  • You will try and kick the target before the instructor moves the target out of the way.
  • You must try and apply the foot-eye-coordination tips from above.
  1. Continue until each student has at least four turns to kick the target.
  2. This is a fun drill that all of your students will ask to do over and over again!
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CORE SKILLZ

High Knee Punches

Program: Core SKILLZ

Skill: WARM UPS

Drill: (Beta) Cardio: High Knee Punches

Equipment needed: None

Instructors needed: A Few to Monitor

Description: The students strengthen their hearts by demonstrating their ability to quickly move their knees up and throw strong punches.

Steps:

  1. Have the students stand on their spots where they start class.
  2. Explain the rules:
  3. The students will start to jog in place.
  • When the instructor says “GO” the students will start bring their knees up as high as they can. (At least belt level.)
  • When the instructor says “GO” again the students will throw rapid fire punches.
  • They will continue to punch until the end of time.
  1. Do you best to get your knees up high so you can get stronger.

 

Stand Up Punches

Program: Core SKILLZ

Skill: WARM UPS

Drill: (Beta) Cardio: Stand Up Punches

Equipment needed: None

Instructors needed: A Few to Monitor

Description: The students will strengthen their hearts and coordination by demonstrating their ability to stand up fast from their stomachs.

 

Steps:

  1. Have the students stand on their spots where they start class.
  2. Explain the rules:
  • The students will start laying on their stomach.
  • When the instructor starts counting the students will stand up as fast as they can.
  • When the students stand all the way up they will demonstrate 2 alternating punches.
  • After the punches the students will quickly drop down to their stomach.
  1. Do your best to get all they to your feet before punching.

 

Super Jacks (Int)

Program: Core SKILLZ

Skill: WARM UPS

Drill: (Beta) Cardio: Super Jacks (Int)

Equipment needed: None

Instructors needed: A Few to Monitor

Description: The students will strengthen their hearts and coordination by demonstrating a jumping jack style exercise.

Steps:

  1. Have the students stand on their spots where they start class.
  2. Explain the rules:
  • The students will start by standing with their feet in a neutral stance.
  • When the instructor starts counting or says “GO!” the students want to start punches.
  • Make sure that as you punch you try to go all the way across your body.
  1. Do you best to bend your best to keep punching without slowing       down.

 

Switch Kicks

Program: Core SKILLZ

Skill: WARM UPS

Drill: (Beta) Cardio: Switch Kicks

Equipment needed: None

Instructors needed: A Few to Monitor

Description: The students will strengthen their hearts and coordination by demonstrating multiple switching their feet a kicking with their lead leg.

Steps:

  1. Have the students stand on their spots where they start class.
  2. Explain the rules:
  • The students will go to their guarding stance.
  • When the instructor counts, the students will switch their feet putting the back foot in front.
  • When the switch is complete they will quickly throw a lead leg front kick.
  • They will repeat this for 10 reps or 30 seconds.
  1. Do your best to have good technique for the whole exercise.

 

Lunge Push Backs

Program: Core SKILLZ

Skill: WARM UPS

Drill: (Beta) Endurance: Lunge Push Backs

Equipment needed: None

Instructors needed: A Few to Monitor

Description: The students will strengthen their legs by pushing their body weight off 1 foot while landing on the same foot they pushed with.

Steps:

  1. Have the students stand on their spots where they start class.
  2. Explain the rules:
  • The students will start by getting in a extended front stance. (Back heel should be up)
  • When then instructor counts, the students must push off their front foot and chamber their foot in the air.
  • They must then land back in position and continue for 10 reps, then they will switch sides.
  1. Do you best to bend your best to keep your knee tight before each kick.

 

Machine Gun Hops

Program: Core SKILLZ

Skill: WARM UPS

Drill: (Beta) Endurance: Machine Gun Hops

Equipment needed: None

Instructors needed: A Few to Monitor

Description: The students strengthen their legs by having to hop down the mat as they hold a chamber position.

Steps:

  1. Have the students get into even lines with their teammates.
  2. Explain the rules:
  • The 1st student in line will start by lifting up their front leg in a round kick chamber position.
  • When the instructor says “GO” the students will hop down the mat.
  • Once the students reach the designated point, they will freeze look back at their partners and do the opposite leg back.
  • They students should keep their chest facing the same direction the whole time.
  1. Do your best to not fall over for the entire exercise, if you fall you       won’t get as strong.

 

Push Up Punches

Program: Core SKILLZ

Skill: WARM UPS

Drill: (Beta) Endurance: Push-Up Punches

Equipment needed: None

Instructors needed: A Few to Monitor

Description: The students will strengthen their arms and core by demonstrating push-ups then punching from a plank position.

Steps:

  1. Have the students stand on their spots where they start class.
  2. Explain the rules:
  • The students will start by going to a push-position.
  • When the instructor counts, the students will bend their elbows to 90 degrees.
  • They will then push back up until their arms are straight.
  • Once the arms are straight the students will do 2 punches.
  • They will repeat this for 10 reps.
  1. Do your best to have good technique for the whole exercise.

Sit-Up Cross Punches

Program: Core SKILLZ

Skill: WARM UPS

Drill: (Beta) Endurance: Sit-Up Cross Punches

Equipment needed: None

Instructors needed: A Few to Monitor

Description: The students strengthen their core by demonstrating sit-ups while focusing on throwing strong punches across their body.

Steps:

  1. Have the students stand on their spots where they start class.
  2. Explain the rules:
  • The students will start by laying on their back.
  • The students will demonstrate a sit-up with their knees bent and feet on the floor.
  • On every sit-up, the students must throw 2 punches across their body.
  • Continue for 10 reps.
  1. Do your best to sit up as high as you can so that away you can get stronger.

 

Heisman Sidekicks

Program: Core SKILLZ

Skill: WARM UPS

Drill: (Beta) Plyometrics: Heisman Sidekicks

Equipment needed: None

Instructors needed: A Few to Monitor

Description: The students strengthen their legs by demonstrating hopping on one foot and kicking while trying not to fall.

Steps:

  1. Have the students stand on their spots where they start class.
  2. Explain the rules:
  • The students will lift one foot off the ground in to a chamber position.
  • When the instructor starts counting, the students will hop from one foot to the other and sidekick in the direction they jumped in.
  • Every time the instructor counts they will hop to the other foot and switching the kicking legs.
  1. Do your best to not land on the ground hard, try and control your landing.

 

High Jump With Middle Stance

Program: Core SKILLZ

Skill: WARM UPS

Drill: (Beta) Plyometrics: High Jump w/ Middle Stance

Equipment needed: None

Instructors needed: A Few to Monitor

Description: The students strengthen their legs and build coordination by jumping into the air as high as they can and then landing in a controlled middle stance.

Steps:

  1. Have the students stand on their spots where they start class.
  2. Explain the rules:
  • The students will jump straight up in the air as high as they can go.
  • When the students land, they must do a controlled middle stance.
  • The students should hold the stance for about 2-3 seconds.
  • Once they finish a rep their feet must come back together so that they can jump again.
  1. Do you best to land in your stance without falling or wobbling.

Knee Jump with Punches

Program: Core SKILLZ

Skill: WARM UPS

Drill: (Beta) Plyometrics: Knee Jump w/ Punches

Equipment needed: None

Instructors needed: A Few to Monitor

Description: The students will strengthen their legs while they jump up to their feet from a kneeling position and do punches.

Steps:

  1. Have the students stand on their spots where they start class.
  2. Explain the rules:
  • The students will drop down on to both knees.
  • When the instructor counts the students will jump up to their feet and demonstrate 2 punches.
  • Once they finish the punches they will go back down to their knees.
  1. Do your best to stand up quickly so that your legs get stronger.

 

Superman Punches

Program: Core SKILLZ

Skill: WARM UPS

Drill: (Beta) Plyometrics: Superman Punches

Equipment needed: None

Instructors needed: A Few to Monitor

Description: The students will strengthen their legs and arms while jumping off one leg and punching while they are still in the air.

Steps:

  1. Have the students stand on their spots where they start class.
  2. Explain the rules:
  • The students will start by laying on their back.
  • The students will demonstrate a sit-up with their knees bent and feet on the floor.
  • On every sit-up, the students must throw 2 punches across their body.
  • Continue for 10 reps.
  1. Do your best to sit up as high as you can so that away you can get stronger.

 

Back Stance Holds

Program: Core SKILLZ

Skill: WARM UPS

Drill: (Beta) Power: Back Stance Holds

Equipment needed: None

Instructors needed: A Few to Monitor

Description: The students strengthen their legs by demonstrating their best back stances using the best technique they can.

Steps:

  1. Have the students stand on their spots where they start class.
  2. Explain the rules:
  • The students will start in by putting their feet in a L position.
  • They will the keep their toes pointing in the same direction and spread their feet a little past shoulder width.
  • They will then bend both knees appropriate to your style.
  • The student must hold the position for 10 seconds trying not to move.
  • At the end of time the students will switch feet and repeat.
  1. Do you best to hold the back stance as low as you can.

 

Backfist

Program: Core SKILLZ

Skill: WARM UPS

Drill: (Beta) Power: Backfist

Equipment needed: None

Instructors needed: A Few to Monitor

Description: The students strengthen their arms by demonstrating their best backfist using the best technique they can.

Steps:

  1. Have the students stand on their spots where they start class.
  2. Explain the rules:
  • The students will start in their guarding stance.
  • The students will demonstrate a backfist every time the instructor counts.
  • The students will backfist as hard as they can.
  • The students will alternate arms for 10 reps.
  1. Do your best to backfist as hard and as fast as they can, while also using good technique.

 

Middle Blocks

Program: Core SKILLZ

Skill: WARM UPS

Drill: (Beta) Power: Middle Blocks

Equipment needed: None

Instructors needed: A Few to Monitor

Description: The students will strengthen their arms by demonstrating their best middle blocks using the best technique they can.

Steps:

  1. Have the students stand on their spots where they start class.
  2. Explain the rules:
  • The students will start in their guarding stance.
  • The students will demonstrate a middle block every time the instructor counts.
  • The students will block as fast and hard as they can.
  • The students will alternate arms for 10 reps.
  1. Do your best to have a strong and fast block, while also using good technique.

 

Round Kicks

Program: Core SKILLZ

Skill: WARM UPS

Drill: (Beta) Power: Round Kicks

Equipment needed: None

Instructors needed: A Few to Monitor

Description: The students will strengthen their legs by demonstrating their best round kicks using the best technique they can.

Steps:

  1. Have the students stand on their spots where they start class.
  2. Explain the rules:
  • The students will start in their guarding stance.
  • The students will demonstrate a round kick every time the instructor counts.
  • The students will kick as high and hard as they can.
  • The students will alternate legs for 10 reps.
  1. Do you best to show all 4 parts to every single kick. (Chamber, Kick, Re-chamber, Return)

 

Knee Pulls

Program: Core SKILLZ (7 to 9 yrs.)

Skill: WARM UPS

Drill: Active Abs Exercise: Knee pulls

Equipment needed: None

Instructors needed: Several to monitor

Description: The students will build abdominal strength by raising their shoulders and feet off the ground while pulling their knees in towards their chest.

Steps:

  1. Have your students lie on their backs and raise their shoulders and feet slightly off the ground.
  2. Explain the rules:
  • When I say, “go” you will sit up & pull your knees in towards your chest and then return to starting position, not letting your feet or shoulders touch the ground in between reps.
  • Try to keep your feet together at all times.
  • You will do this for ten reps.
  1. Make sure they are maintaining good body alignment in between each rep. If they are not, freeze the count until they correct their position.

 

Beginner Push Ups

Program: Core SKILLZ (7 to 9 yrs.)

Skill: WARM UPS

Drill: Active Arm Exercise: Beginner push-ups

Equipment needed: None

Instructors needed: Several to monitor

Description: The students will build arm strength by lifting their body off the ground with their palms, while on their knees in beginner push-up position for ten reps.

Steps:

  1. Have your students lay on their bellies with their palms on the ground at their side, right below their shoulders, and their knees bent, toes pointed towards the ceiling.
  2. Explain the rules:
  • When I say, “go” you will lift your body off the ground from your knees up, your using your palms, then lower your body back to the ground, but do not let your chest touch the ground in between reps.
  • Keep your feet together and make sure your fingers are pointed forwards and your toes are pointed towards the ceiling.
  • You will do this for ten reps.
  1. Keep your core completely straight each rep.

 

Bridge Kids

Program: Core SKILLZ (7 to 9 yrs.)

Skill: WARM UPS

Drill: Active Core Exercise: Bridge kicks

Equipment needed: None

Instructors needed: Several to monitor

Description: The students will build their core strength by kicking from beginner bridge position, alternating legs for ten reps.

Steps:

  1. Have your students raise their body off the ground with the palms of their hands and feet as if they were a table. This is also called a beginner bridge.
  2. Explain the rules:
  • When I say, “go” you will kick from beginner bridge position, alternating legs.
  • Try to keep your body parallel to the ground.
  • You will alternate kicks for ten reps.
  • Try to kick higher each rep while keeping your hips up.

 

Intermediate Squats

Program: Core SKILLZ (7 to 9 yrs.)

Skill: WARM UPS

Drill: Active Leg Exercise: Intermediate squats

Equipment needed: None

Instructors needed: Several to monitor

Description: The students will build their leg strength by lowering their body into a squat position while their arms are behind their back, and fingers pointed towards the ground for ten reps.

Steps:

  1. Have your students stand with their feet shoulder-width apart, and arms behind their back with their fingers pointed towards the ground.
  2. Explain the rules:
  • When I say, “go” you will lower your body as far as you can, trying to touch the ground with your fingers and then raise your body back up.
  • Make sure that your back remains straight and you are not leaning forward.
  • You will do this for ten reps.
  1. Try to lower your body as low as possible for each rep.

 

Leg Pulses

Program: Core SKILLZ (7 to 9 yrs.)

Skill: WARM UPS

Drill: Dynamic Abs Exercise: Leg pulses

Equipment needed: None

Instructors needed: Several to monitor

Description: The students will build abdominal strength by rapidly moving their legs up and down within a 6-inch segment non-stop for 10 seconds.

Steps:

  1. Have your students lie on their backs and raise their shoulders and feet slightly off the ground.
  2. Explain the rules:
  • When I say, “go” you will raise and lower your legs non-stop within a 6-inch segment and without letting your feet touch the ground.
  • Try to keep your feet together at all times.
  • You will do this for 10 seconds.
  1. Pulse your legs faster as you count.

 

1-arm push -ups

Program: Core SKILLZ (7 to 9 yrs.)

Skill: WARM UPS

Drill: Dynamic Arm Exercise: 1-arm push-ups

Equipment needed: None

Instructors needed: Several to monitor

Description: The students will build arm strength by lifting their body off the ground with one arm, while keeping their body aligned for five reps with each arm.

Steps:

  1. Have your students lay on their bellies with one palm on the ground at their side, right below their shoulders, and the other arm behind their back.
  2. Explain the rules:
  • When I say, “go” you will lift your body off the ground with one arm while keeping your body as perfectly aligned as possible and then lower your body back to the ground.
  • You will do this for five reps on the left, then five reps on the right.
  1. Walk around and make sure they are maintaining alignment. If they are not, freeze the count until they correct their position.

Crazy Crabs

Program: Core SKILLZ (7 to 9 yrs.)

Skill: WARM UPS

Drill: Dynamic Core Exercise: Crazy crabs

Equipment needed: None

Instructors needed: Several to monitor

Description: The students will build their core strength by alternating tapping their shoulder from beginner bridge position while kicking with the opposite leg for 10 reps.

Steps:

  1. Have your students raise their body off the ground with the palms of their hands and feet as if they were a table. This is also called a beginner bridge.
  2. Explain the rules:
  • When I say, “go” you will alternate tapping your shoulders while kicking with the opposite leg.
  • Try to keep your body parallel to the ground.
  • You will do this for ten reps.
  • Focus on keeping your foot flat on the floor and fingers pointing towards your toes.

Squat Jump Tucks

Program: Core SKILLZ (7 to 9 yrs.)

Skill: WARM UPS

Drill: Dynamic Leg Exercise: Squat jump tucks

Equipment needed: None

Instructors needed: Several to monitor

Description: The students will build their leg strength by squat jumping while grabbing their knees for 10 reps.

Steps:

  1. Have your students squat down with their arms touching the ground.
  2. Explain the rules:
  • When I say, “go” you jump as high as you can and grab your knees while in the air.
  • You will do this for ten reps.
  1. Try to jump higher and tuck harder each rep.

Intermediate Dish Holds

Program: Core SKILLZ (7 to 9 yrs.)

Skill: WARM UPS

Drill: Static Abs Exercise: Intermediate dish holds

Equipment needed: None

Instructors needed: Several to monitor

Description: The students will build abdominal strength by raising their shoulders and feet off the ground.

Steps:

  1. Have your students lay on their backs with their arms to their sides.
  2. Explain the rules:
  • When I say, “go” you will raise your shoulders and feet slightly off the ground.
  • Try to keep your feet together and try not to bend your knees.
  • You will hold the intermediate dish position and count to ten.
  • While you are counting, try not to move your body at all.
  1. While holding, try not to grab your pant leg or you can turn your palms upward.

 

Push Up Holds

Program: Core SKILLZ (7 to 9 yrs.)

Skill: WARM UPS

Drill: Static Arm Exercise: Push-up holds

Equipment needed: None

Instructors needed: Several to monitor

Description: The students will build arm strength by holding their body up with their palms and balls of their feet.

Steps:

  1. Have your students lay on their bellies with their palms on the ground at their side, right below their shoulders.
  2. Explain the rules:
  • When I say, “go” you will raise your body off the ground using your palms and the balls of your feet, keeping your feet, hips, and head aligned.
  • Keep your feet together and make sure your fingers are pointed forwards.
  • You will hold the push-up position and count to ten.
  • While you are counting, try not to move your body at all.
  1. Keep your eyes slightly forward while counting.

 

Intermediate Bridge Holds

Program: Core SKILLZ (7 to 9 yrs.)

Skill: WARM UPS

Drill: Static Core Exercise: Intermediate bridge holds

Equipment needed: None

Instructors needed: Several to monitor

Description: The students will build their core strength by holding their body off the ground using their palms and one foot.

Steps:

  1. Have your students sit with their palms on the ground at their side (fingers pointed forward); and their knees up with their feet flat on the floor (toes pointed forward).
  2. Explain the rules:
  • When I say, “go” you will raise your body off the ground with the palms of your hands and your feet, as if you were a table; and then extend one leg up with your toes pointed.
  • Try to keep your body and your extended leg parallel to the ground.
  • You will hold the intermediate dish position and count to ten, then repeat with the opposite leg raised.
  • While you are counting, try not to move your body at all.
  • Try to keep your fingers pointing towards your toes the entire time.

Intermediate Squat Holds

Program: Core SKILLZ (7 to 9 yrs.)

Skill: WARM UPS

Drill: Static Leg Exercise: Intermediate squat holds

Equipment needed: None

Instructors needed: Several to monitor

Description: The students will build their leg strength by holding their body in a squat position while their arms are behind their back, and fingers pointed towards the ground.

Steps:

  1. Have your students stand with their feet shoulder-width apart, and arms behind their back with their fingers pointed towards the ground.
  2. Explain the rules:
  • When I say, “go” you will lower your body as far as you can, trying to touch the ground with your fingers.
  • Make sure that your back remains straight and you are not leaning forward.
  • You will hold the intermediate squat position and count to ten.
  1. While counting, try not to move your body keeping your chin up.

 

Stomach Rolls

Program: Core SKILLZ (7 to 9 yrs.)

Skill: WARM UPS

Drill: Ultimate Abs Exercise: Stomach rolls

Equipment needed: None

Instructors needed: Several to monitor

Description: The students will build abdominal strength by rolling sideways down the mat using their abdominal muscles.

Steps:

  1. Have your students lie on their backs horizontally on one end of the mat with their palms together above their head.
  2. Explain the rules:
  • When I say, “go” you will roll your body sideways down the mat using your abdominal muscles.
  • Try to keep your feet together and palms together above your head at all times.
  • You will do this going down the mat.
  1. If you happen to turn off track, stop and adjust so you don’t run into anyone.

 

Super Slides

Program: Core SKILLZ (7 to 9 yrs.)

Skill: WARM UPS

Drill: Ultimate Arm Exercise: Super slides

Equipment needed: None

Instructors needed: Several to monitor

Description: The students will build arm strength by dragging their body down the mat using their palms.

Steps:

  1. Have your students lay on their bellies on one end of the mat with their palms on the ground extended in front of them.
  2. Explain the rules:
  • When I say, “go” you will drag your body down the mat using only your palms.
  • Keep your feet together at all times.
  • You will do this going down the mat.
  1. You can break the movement down into two parts, pulling yourself, then pushing yourself.

 

Reverse Crab Walks

Program: Core SKILLZ (7 to 9 yrs.)

Skill: WARM UPS

Drill: Ultimate Core Exercise: Reverse crab walks

Equipment needed: None

Instructors needed: Several to monitor

Description: The students will build their core strength by holding their body off the ground using their palms and their feet, while crab walking down the mat backwards.

 

Steps:

  1. Have your students sit reverse on end of the mat and raise their body off the ground with the palms of their hands and their feet as if they were a table.
  2. Explain the rules:
  • When I say, “go” you will walk down the mat in reverse keeping your bottom off the ground at all times.
  • Try to keep your body parallel to the ground.
  • You will do this going down the mat.
  • Race to see who can get to the end first while showing the best technique.

Plyos

Program: Core SKILLZ (7 to 9 yrs.)

Skill: WARM UPS

Drill: Ultimate Leg Exercise: Plyos

Equipment needed: None

Instructors needed: Several to monitor

Description: The students will build their leg strength by jumping down the mat while keeping their feet together at all times and not stopping in between each jump.

Steps:

  1. Have your students stand on one end of the mat with their feet together.
  2. Explain the rules:
  • When I say, “go” you will jump down the mat while keeping your feet together.
  • Jump in continuous motion without pausing in between each jump.
  • You will do this going down the mat.
  1. Focus on landing on the heel and rolling to the ball of the foot in one smooth motion.

Ankle Rotations

Program: Core SKILLZ (7 to 9 yrs.)

Skill: STRETCHES

Drill: Active Stretching: Ankle Rotations

Equipment needed: None

Instructors needed: None

Description: The students will work on their ACTIVE stretching by focusing on the range of motion in their Ankles.

Steps:

  1. Divide your students into lines.
  2. Explain the rules:
  • Sit with both feet in front.
  • Cross one leg over the other.
  • With one hand hold your ankle in place.
  • With the other grab the instep or big toe and rotate your ankle in a large circular motion.
  • Continue for 10 seconds and switch directions.
  1. Continue to stretch for 2 reps on each side.

 

Clock Srtetch

Program: Core SKILLZ (7 to 9 yrs.)

Skill: STRETCHES

Drill: Active Stretching: Clock Stretch

Equipment needed: None

Instructors needed: None

Description: The students will work on their ACTIVE stretching focusing on the range of motion in their shoulders.

Steps:

  1. Divide your students into lines.
  2. Explain the rules:
  • Lay flat on your stomach with your arm held palm down near your belt.
  • Turn and lift your opposite shoulder so you are facing the opposite direction of the arm you are stretching.
  • Hold for 10 seconds.
  • Then raise the arm to shoulder level and hold.
  • Then raise the arm slightly above shoulder level and hold.
  1. Continue to stretch rotating through all the positions 2 times.

 

Forward Lunges

Program: Core SKILLZ (7 to 9 yrs.)

Skill: STRETCHES

Drill: Active Stretching: Forward Lunges

Equipment needed: None

Instructors needed: None

Description: The students will work on their ACTIVE stretching by focusing on their Quads and Groin.

Steps:

  1. Divide your students into lines.
  2. Explain the rules:
  • Stand with your hands up.
  • Step far forwards, with the opposite leg drop your knee to the floor.
  • Use your hips to drive your hips forward and stretch.
  • Hold for 10 seconds then switch legs.
  1. Continue to stretch for 2 reps on each side.

 

Lower Back Sitting Stretch

Program: Core SKILLZ (7 to 9 yrs.)

Skill: STRETCHES

Drill: Active Stretching: Lower Back Sitting Stretch

Equipment needed: None

Instructors needed: None

Description: The students will work on their ACTIVE stretching focusing on their Lower back.

Steps:

  1. Divide your students into lines.
  2. Explain the rules:
  • Sit with both feet in front about double shoulder width apart, knees bent.
  • Lean as far forwards as you can.
  • Hold or slightly bounce for 10 seconds.
  • Continue to stretch for 2 reps.

 

Half Kneeling Hamstring Stretch

Program: Core SKILLZ (7 to 9 yrs.)

Skill: STRETCHES

Drill: Dynamic Stretching: Half Kneeling Hamstring Stretch

Equipment needed: None

Instructors needed: None

Description: The students will work on their DYNAMIC stretching focusing on the inner leg and hamstrings by going to a split position and then bending one knee without putting your hands on the ground.

Steps:

  1. Divide your students into lines.
  2. Explain the rules:
  • Stand with your feet double shoulder width apart.
  • Bend on knee while keeping the other straight.
  • Hold this position for 10 seconds.
  1. Continue to stretch for 2 sets.

 

Kneeling Sideways Leg Swing

Program: Core SKILLZ (7 to 9 yrs.)

Skill: STRETCHES

Drill: Dynamic Stretching: Kneeling Sideways Leg Swing

Equipment needed: None

Instructors needed: None

Description: The students will work on their DYNAMIC stretching focusing on the inner leg by kneeling on one knee keeping the other leg straight, then swinging their leg up and to the side. 

Steps:

  1. Divide your students into lines.
  2. Explain the rules:
  • Kneel down with one knee on the floor and the other leg straight.
  • You can use your hands for balance if needed.
  • Swing your leg up and to the side without falling over.
  • Continue for 10 reps each side.
  1. Continue for 2 sets.

 

Stretch Outside Crescent Kicks

Program: Core SKILLZ (7 to 9 yrs.)

Skill: STRETCHES

Drill: Dynamic Stretching: Stretch Outside Crescent Kicks

Equipment needed: None

Instructors needed: None

Description: The students will work on their DYNAMIC stretching by doing outside crescent kicks with the goal of going higher and stretching.

Steps:

  1. Divide your students into lines.
  2. Explain the rules:
  • Stand in a guarding stance.
  • Swing your rear leg to perform an outside crescent kick.
  • Focus on keeping your leg straight on each kick.
  • Perform 10 kicks each side.
  1. Continue for 2 sets.

 

Figure Four Stretch

Program: Core SKILLZ (7 to 9 yrs.)

Skill: STRETCHES

Drill: Passive Stretching: Figure Four Stretch

Equipment needed: None

Instructors needed: None

Description: The students will work on their PASSIVE stretching by isolating their Hamstrings when stretching.

Steps:

  1. Divide your students into lines.
  2. Explain the rules:
  • Sit with both feet straight out in front.
  • Cross one leg over the opposite knee.
  • Raise hands above your head, then lean forward and try to touch your toes.
  • If you cannot touch your toes go as far as you can and hold.
  • Hold this position for 10 seconds.
  1. Continue to stretch each leg two times.

 

Hip Twist

Program: Core SKILLZ (7 to 9 yrs.)

Skill: STRETCHES

Drill: Passive Stretching: Hip Twist

Equipment needed: None

Instructors needed: None

Description: The students will work on their PASSIVE stretching by targeting the range of motion throughout their Back, Hips, and Shoulders.

Steps:

  1. Divide your students into lines.
  2. Explain the rules:
  • Lay flat on your back with your hands extended out to the sides.
  • Cross one leg over your body while keeping it straight.
  • Keep your back in contact with the ground while making sure your shoulders are still flat on the floor as well.
  • Hold for 10 seconds then switch legs.
  1. Continue to stretch for 2 reps on each side.

 

Knee Splits

Program: Core SKILLZ (7 to 9 yrs.)

Skill: STRETCHES

Drill: Passive Stretching: Knee Splits

Equipment needed: None

Instructors needed: None

Description: The students will work on their PASSIVE stretching by isolating their Groin and Hips.

Steps:

  1. Divide your students into lines.
  2. Explain the rules:
  • Sit on your hands and knees facing forward.
  • Slowly slide your knees apart as far as they will go without feeling painful.
  • Hold this position for 5-10 seconds.
  • Then walk your elbows far forwards extending your hips towards the floor and hold.
  • Then walk your elbows all the way back past the starting position pushing your hips past your knees and hold.
  1. Continue to stretch rotating through all the positions 2 times.

 

Wake Up

Program: Core SKILLZ (7 to 9 yrs.)

Skill: STRETCHES

Drill: Passive Stretching: Wake up

Equipment needed: None

Instructors needed: None

Description: The students will work on their PASSIVE stretching by focusing on stretching their entire body.

Steps:

  1. Divide your students into lines.
  2. Explain the rules:
  • Lay flat on your back with your hands in front of your body.
  • Extend your arms as far above your head using your fingertips.
  • At the same time, extend the tips of your toes in the opposite direction.
  • The goal is to get a good stretch through your entire body.
  • Hold the position for 10 seconds.

Continue to stretch for 2 reps.

1,2,3 Switch and Kicks

Program: Core SKILLZ (7 to 9 yrs.)

Skill: Agility

Drill: 1,2,3 Switch and Kick

Equipment needed: One target per line

Instructors needed: 1 per line

Description: The students will develop agility by switching their feet either once, twice, or three times and then kicking the target with the leg that is closest to the target.

Steps:

  1. Divide your students into lines.
  2. For each line you will need an instructor holding a kicking target.
  3. Explain the rules:
  • I will call out a number 1-3. You will switch feet that many times and then kick the target with the leg that is closest to the target.
  • You will do this ten times.
  • Your goal is to kick the target ten times in a row without making a mistake.
  1. Takeaways:
  • Listen for the number of switches.
  • Do your switches fast.
  • Kick strong and yell loud.
  1. Continue until each student has three turns..
  2. On the second turn, have the student start over if they make a mistake.
  3. On the third round, make it a contest to see who can do the challenge three times in a row the fastest.

 

Around the World

Program: Core SKILLZ (7 to 9 yrs.)

Skill: Agility

Drill: Around the World

Equipment needed: One wavemaster per line

Instructors needed: 1 per line

Description: The students will test their agility through multiple executions of the same technique while having to also move around the target increasing body awareness.

Steps:

  1. Divide your students into lines.
  2. Have each line on the opposite side of the mat from their wavemaster..
  3. Explain the rules:
  • When you say “go” the first student in each line will race to the wavemaster.
  • Using the front leg they will round kick the bag while maneuvering around the bag.
  • After a full rotation they will race back to their line and tag the next person.
  • This will repeat until everyone has gone, the first team to sit strong is the winner.
  1. Takeaways:
  • Kick with your back leg each time.
  • Do as many kicks as you can.
  • Don’t stop moving.
  1. Continue for a second time using the left leg.

 

Around the World Round Kicks

Program: Core SKILLZ (7 to 9 yrs.)

Skill: Agility

Drill: Around the World Round Kicks

Equipment needed: Four kicking targets and one small ring per group

Instructors needed: Four per group

Description: In this drill the students will practice utilizing their pivot foot when round kicking by kicking in multiple directions without stepping outside of a small ring. 

Steps:

  1. Divide your students into several groups. Demonstrate the proper way to rotate your pivot foot when round kicking in different directions.
  2. Set up each group with four holders and a kicking ring as shown in the picture. If you don’t have enough instructors to hold the targets, you can have the students from each group help.
  3. Pick one student to go first. The student must kick all four targets with a round kick, without putting his foot down and without stepping out of the ring.
  4. Every time the student puts his foot down or steps out of the ring, then he must do ten jumping jacks.
  5. Continue until each student has at turn.
  6. On the second round you can make it challenging by seeing how many times around they can round kick the pads without stepping outside of the ring or put their foot down.

 

Box Relay

Program: Core SKILLZ (7 to 9 yrs.)

Skill: Agility

Drill: Box Relay

Equipment needed: 4 cones per group

Instructors needed: One per group

Description: In this drill, the students will practice their agility by racing to each corner and kicking 10 times before moving to the next corner.

Steps:

  1. Divide your students into several groups.
  2. Set up a box by using an agility cone for each corner.
  3. The first student in each group will start at the bottom right corner.
  4. On the instructor’s command, the student will race to the top right corner and execute 10 fast front kicks; then to the top left cone w/ 10 kicks; to the bottom left cone w/ 10 kicks; and back to the bottom right cone w/ 10 kicks.
  5. Repeat the drill until every student has a turn.
  6. On the second round, make it a competition by seeing which student from each group can make it through the box the fastest.
  7. You can add variety by changing the kicks to round kicks, sidekicks, etc.

 

East, West

Program: Core SKILLZ (7 to 9 yrs.)

Skill: Agility

Drill: East, West

Equipment needed: Two kicking targets per line

Instructors needed: Two per line

Description: The student will kick the target turning in the east and west directions using the same leg to help build their agility.

Steps:

  1. Split the class into even lines.
  2. For each line, you will need two instructors holding a kicking target on the east (right) side and west (left) side of the student.
  3. Explain the rules:
  • When I say “go” you will kick the target on the east (right) side with your right leg, and then turn to the west (left) side and kick with your right leg, putting your foot down before you turn directions.
  • You will continue to kick to the east and west directions ten times and then have a seat.
  • The first person to sit is the winner.
  1. Continue until each student has two turns. Make sure the students use their left leg on their second turn.
  2. You can make it a challenge by telling them not to put their foot down as they switch directions.

 

Fade Back Kicks

Program: Core SKILLZ

Skill: Agility

Drill: Fade Back Kicks

Equipment needed: One clapper pad per line

Instructors needed: One per line

Description: Students will be working on their AGILITY by doing a fade back switch with their feet and then kicking. This will challenge students physical stage of development by getting them to move backward while doing a switch and then kicking.

Steps:

  1. Divide your students into lines
  2. Setting up the drill:
  • Have students in lines on one end of the mat.
  • Assign each instructor a line.
  • Give each instructor a clapper pad.
  1. Explain the rules:
  • The first student will stand up and turn their back towards the direction they want to go.
  • Students will move down the mat moving backward and switching their feet, then throwing a front kick.
  • Once the student has got all the way down the mat they can run back to the end of the line and the next student can go.
  1. Takeaways:
  • Move fast! Challenge yourself to go fast.
  • Be careful with your footwork. You don’t want to trip over your own foot.
  • Yell loud. When you kick yell loud.
  1. Continue for 2-3 rounds.

 

Flipping Kicks

Program: Core SKILLZ (7 to 9 yrs.)

Skill: Agility

Drill: Flipping Kicks

Equipment needed: One kicking target per line

Instructors needed: One per line

Description: The students will kick the pad while alternating legs but only have one leg on the ground to help build their agility.

Steps:

  1. Divide your students into even lines.
  2. For each line you will need an instructor to hold a kicking target.
  3. Explain the rules:
  • When I say “go” you will kick the pad alternating legs, but you can only have one leg on the ground at a time.
  • Once you kick the pad ten times then have a seat.
  • The person to sit first is the winner.
  1. Continue until each student has at least two turns.
  2. Front kicks or round kicks work best.

 

Foot Snaps

Program: Core SKILLZ (7 to 9 yrs.)

Skill: Agility

Drill: Foot Snaps

Equipment needed: Clapper pads and bean bags (for each pair)

Instructors needed: One or two depending on the size of the class

Description: In this drill the students will try to slap their partner’s foot with a pad while they move their foot without losing position or balance.

Steps:

  1. Divide your class into pairs. Give each pair one clapper pad.
  2. (Facing each other) One student will sit on his (or her) knees with a clapper pad in hand. The other will stand in guarding stance.
  3. You will call out “left” or “right” and the person with the clapper target will try to slap his (or her) partner on the correct foot, while the person standing will attempt to move his (or her) foot without getting slapped.
  4. Switch partners and repeat the drill. Make sure you are teaching the students how to move their feet without losing balance or position. Explain the concept of keeping a low center of gravity.

 

In-In-OUt-Out-Kick-Kick

Program: Core SKILLZ (7 to 9 yrs.)

Skill: Agility

Drill: In-In-Out-Out-Kick-Kick

Equipment needed: One white belt and kicking target per line

Instructors needed: 1 per group

Description: The students will practice agility by stepping inside the white belt alternating feet, then stepping outside the white belt alternating feet, and then kicking the target alternating feet.

Steps:

  1. Divide your students into lines.
  2. For each line, lay a white belt on the ground horizontally and then have an instructor hold a kicking target on the inside of the white belt.
  3. Explain the rules:
  • When I say “go” you will step inside the white belt alternating feet, then step outside the white belt alternating feet, and then kick the target alternating feet.
  • You will do this three times in a row.
  • Your goal is to do the challenge without touching the belt and without making a footwork mistake.
  1. Takeaways:
  • Keep your hands up by your eyes.
  • Try not to look at the bar while you’re moving.
  • Kick fast and strong.
  1. Continue until each student has three turns..
  2. On the second turn, have the student start over if they make a mistake.
  3. On the third round, make it a contest to see who can do the challenge three times in a row the fastest.

Ladder Kick Relay

Program: Core SKILLZ (7 to 9 yrs.)

Skill: Agility

Drill: Ladder Kick Relay

Equipment needed: One agility ladder per line

Instructors needed: One per line

Description: In this drill the students will challenge their agility by jumping into each square of the ladder and executing one side kick on each leg.

Steps:

  1. Divide your students into several lines.
  2. Set up an agility ladder as shown in the picture.
  3. The first student in line will jump into the first square and execute a left and right side kick.
  4. He/ she will continue down the square and then proceed to the end of the line.
  5. Continue until each student has at least two turns.
  6. Next, make it a relay race to see which line can finish first.
  7. You can make it even more challenging by having the students start from the end of the ladder and jump backwards, which seems to really test their agility.

North, South, East, West

Program: Core SKILLZ (7 to 9 yrs.)

Skill: Agility

Drill: North, South, East, West

Equipment needed: One small ring per line

Instructors needed: One per line

Description: The students will jump in and out of the rings following north, south, east, and west directions to help build their agility.

Steps:

  1. Divide your students into even lines.
  2. For each line you will need a small ring.
  3. Have the students practice jumping in the following directions:
  • Jump north (forward) and then back into the ring.
  • Jump south (backwards) and then back into the ring.
  • Jump east (right) and then back into the ring.
  • Jump west (left) and then back into the ring.
  1. Explain the rules:
  • When I say “go” you will jump N,S,E,W four times and then have a seat.
  • The first person to have a seat is the winner.
  1. Continue until each student has at least two turns.

 

Off the Line

Program: Core SKILLZ (7 to 9 yrs.)

Skill: Agility

Drill: Off the Line

Equipment needed: Two blocker targets per line

Instructors needed: One per line.

Description: In this drill the students are going to practice sliding left and right avoiding a target while maintaining agility.

Steps:

  1. Divide your students into several lines. For each line, the instructors will hold blocker targets in each hand.
  2. The instructors will swing either the left or right blocker pad straight down towards the students head. The student will slide left if the instructor swings the left pad, or right if the instructor swings the right pad. Give the student three swings.
  3. Repeat the drill until each student in line has at least two turns. Make sure you are emphasizing smooth motion, sliding with the appropriate footwork, and maintaining a strong guarding stance throughout the drill.
  4. You can add onto the drill by having the student execute a rear leg round counter kick to the instructor’s mid-section (no contact).

 

Pad Tag Challenge

Program: Core SKILLZ (7 to 9 yrs.)

Skill: Agility

Drill: Pad Tag Challenge

Equipment needed: One kicking target per line

Instructors needed: One per line

Description: In this drill the students will test their agility by challenging the instructor to a game of pad tag by kicking the target while the instructor tries to move the target out of the way.

Steps:

  1. Divide your students into several lines.
  2. The first student in line will stand in guarding stance, and when they are ready they will try to kick the target before the instructor moves it out of the way.
  3. The instructor cannot move the target before the student kicks. If the instructor moves the target before the student even kicks, then the instructor has to do five jumping jacks.
  4. To make it fun, the student can try and flinch to make the instructor move the target.
  5. If the student misses the target, then he has to do five jumping jacks.
  6. Each student gets four kicks per turn.
  7. Continue until each student has at least two turns.
  8. You can add variety by changing the kick.

 

Plus Jumps

Program: Core SKILLZ (7 to 9 yrs.)

Skill: Agility

Drill: Plus Jumps

Equipment needed: Four hurdles per line

Instructors needed: One per line

Description: In this drill the students are going to practice jumping forward, sideways, and backwards all while keeping their balance and position.

Steps:

  1. Divide your class into several lines. For each line set up four hurdles to make a plus sign (+).
  2. The first student in each line will start on the bottom left corner of the plus sign and jump forward; right side jump; backwards; and left side jump to complete the plus sign. Have the student repeat this sequence three times while trying not to fall off balance or lose a good guarding position.
  3. Continue the process until everyone has at least two turns.
  4. You can make this a competition to see who can complete three sets of the jump sequence in the fastest time.

 

Popcorn Breaks

Program: Core SKILLZ

Skill: Agility

Drill: Popcorn Breaks

Equipment needed: One board for each line.

Instructors needed: One for each line.

Description: Students will work on their AGILITY by being able to go from doing constant switches to running and breaking a board as smooth as possible. This will challenge student physical stage of development by being about to go from switching to running fast without falling.

Steps:

  1. Spread your students into even lines on one side of the mat.
  2. Explain the rules:
  • The first student will stand up and start switching their feet listening for the instructor.
  • When the instructor says “go” students will then have to stop switching and start running down to their instructor.
  • When they get to their instructor they will have to break the board with a palm strike then run back to their line, have a seat, and say “finished ma’am/sir.”
  • The quickest student will get a point for their team.
  • For rounds 2 and 3 you can even switch up the break.
  1. Takeaways:
  • Go fast! You wouldn’t be showing good agility if you are going slow.
  • Pay attention to when the instructor is going to say go. If you are daydreaming you could miss it.
  • Hit hard! Try to break the board first try!
  1. Continue for 2-3 rounds.

 

Quick Step

Program: Core SKILLZ

Skill: Agility

Drill: Quick Step

Equipment needed: None

Instructors needed: One for each line

Description: Students will work on their agility by quickly moving the right way when their instructor calls out a number. This will challenge student intellectual stage of development by making them hear something and quickly moving.

Steps:

  1. Divide your students into lines
  2. Setting up the drill:
  • Put one instructor at the front of each line.
  1. Explain the rules:
  • The first student in each line will stand up and get into a guarding stance.
  • The instructor will call out a number 1-4. 1 is forward, 2 is backward, 3 is left and 4 is right.
  • Once the student hears the number they will have to quickly move in that direction.
  • If the student is able to do all 4 without messing up the instructor will have to do 4 pushups.
  1. Takeaways:
  • Listen closely. Make sure you are listening for that number so you don’t accidently go the wrong way.
  • Move fast! You wouldn’t be demonstrating good agility if you go slow.
  • Watch your footwork. Don’t get your feet tangled up.
  1. Continue for 2-3 rounds.

 

Shadow Switches

Program: Core SKILLZ (7 to 9 yrs.)

Skill: Agility

Drill: Shadow Switches

Equipment needed: None

Instructors needed: 1 per group

Description: The students will build agility by competing with a partner to see who can switch feet the fastest.

Steps:

  1. Pair your students up with a partner and then divide the pairs into groups.
  2. For each group you will need an instructor.
  3. Explain the rules:
  • I will call out a number 1-3.
  • You will switch feet that many times.
  • Your goal is to beat your partner when you switch feet.
  • If you beat your partner, you will earn a point.
  • The first person to five points is the winner.
  1. Takeaways:
  • Watch your instructors feet.
  • Mirror their switches.
  • Move when they move.
  1. Continue until each person has three turns.
  2. On each turn, switch the pairs up.

 

Snowboarder Kicks

Program: Core SKILLZ

Skill: Agility

Drill: Snowboarder Kicks

Equipment needed: One clapper pad for each line

Instructors needed: One for each line.

Description: Students will work on their AGILITY by being able to go from doing constant switches to throwing a kick as fast as possible. This will challenge student physical stage of development by being about to go from switching to kicking fast without falling.

Steps:

  1. Spread your students into even lines on one side of the mat.
  2. Explain the rules:
  • The first student will stand up and start switching their feet listening for the instructor.
  • When the instructor says “kick” students will then have to stop switching and kick a clapper pad as fast as possible with their back foot.
  • The student to kick the pad the fastest would get a point for their team.
  1. Takeaways:
  • Test you agility and switch fast!
  • Be loud when you kick! You want to make sure your instructor knows you kicked first!
  • Cheer on your teammates!
  1. Continue for 2-3 rounds.

 

Spin & Stack

Program: Core SKILLZ (7 to 9 yrs.)

Skill: Agility

Drill: Spin & Stack

Equipment needed: Wavemaster Top, 2 Rings, 3 Blocks (or square targets) per line

Instructors needed: 1 per line

Description: The students will work on their AGILITY with their spinning in this drill by making sure they use their core to turn instead of lifting their feet.

Steps:

  1. Divide your students into even lines.
  2. For each line set 3 blocks beside the wavemaster pad. Then set two rings in front of each pad.
  3. Explain the rules:
  • The students must place one foot in each ring.
  • They must pick up a block, spin without their feet leaving the ring and stack it on the Wavemaster top.
  • Both hands must stay on the block as they stack it.
  • The student must stack all 3 blocks without moving their feet from the rings or letting go with either hand. If they do, they must start over.
  • One the second time around, switch stances.
  1. Takeaways:
  • Twist slowly to maintain balance.
  • Pivot feet as your twist.
  • Try to fully twist before you place the block.
  1. Continue 2 times through the line.

 

Spot the Target

Program: Core SKILLZ

Skill: Agility

Drill: Spot the Target

Equipment needed: A pair of handmitts for each instructor

Instructors needed: One for each group

Description: Students will work on their AGILITY by being able to spot and target and hit it quickly. This will challenge students intellectual stage of development by making them see something and have to react quickly to it.

Steps:

  1. Divide your students into groups
  2. Setting up the drill:
  • Give each group their own ring
  • Have one instructor in the middle of each ring with the handmits on.
  1. Explain the rules:
  • One student will come in the ring and go to a guarding stance.
  • For 30 seconds the students will move around the ring with the instructor.
  • Every time the instructor holds up the pad the student will have 5 seconds to hit it with whatever technique they see fit.
  1. Takeaways:
  • Eyes open. You won’t be able to hit the pads if your eyes are closed.
  • Be fast. Try to hit the target before the instructor moves it away.
  • Be smart with your techniques, if you try to go too crazy with them you might run out of time to hit the pad.
  1. Continue for 2-3 rounds.

Step Behind Kicks

Program: Core SKILLZ (7 to 9 yrs.)

Skill: Agility

Drill: Step Behind Kicks

Equipment needed: Two slammer pads per group

Instructors needed: 2 per group

Description: In this drill the students will practice stepping behind their kicking leg when executing power side-kicks on both sides. This is a great drill for building both agility and power.

Steps:

  1. Divide your students into several groups. Demonstrate the proper way to step behind your kicking leg when executing power sidekicks.
  2. Pick one student from each group to go first. Set up one instructor on each side of the slammer pad as shown in the picture.
  3. The student will practice stepping behind their kicking leg and side kick the target as hard as possible, but then they must re-chamber their kicking leg and place it behind their next kicking leg and so forth until they kick each target four times.
  4. For every time they do not step behind their kicking leg, they must do five jumping jacks.
  5. This is a challenging drill for some because they will step behind their kicking leg on the first kick, but some tend to lose balance and agility once they strike the target and that’s when they make mistakes.

 

Switch Dash

Program: Core SKILLZ (7 to 9 yrs.)

Skill: Agility

Drill: Switch Dash

Equipment needed: None

Instructors needed: 1

Description: The students will work on their agility while switching feet and then dashing to the end of the mat. This drill will help build a sense of urgency while challenging them to have proper technique.

Steps:

  1. Divide your students into lines.
  2. Have the students line up at one end of the training deck.
  3. Explain the rules:
  • When the instructor says a number you will switch that many times and dash to the end of the mat.
  • When you reach the end of the mat the do it again then race back.
  • Make sure you they count each full switch, counting each one.
  • The first person to get back to their line will win a point for their team.
  1. Takeaways:
  • Listen for the number of switches.
  • Switch your feet fast.
  • Run fast after the switches.
  1. The first team to win 5 points is the winner.

 

Switch it Up

Program: Core SKILLZ

Skill: Agility

Drill: Switch It Up

Equipment needed: One clapper pad per each line

Instructors needed: One per each line

Description: Students will be working on their AGILITY by kicking and then switching their feet in the air. This will challenge students physical stage of development by getting them to jump off one foot and land on two feet.

Steps:

  1. Divide your students into lines
  2. Setting up the drill:
  • Assign each instructor a line.
  • Give each instructor a clapper pad.
  1. Explain the rules:
  • The first student in the line will come up and get into a guarding stance.
  • When their instructor says go they will kick with their front foot, jump off their base leg, then land with their kicking leg in back.
  • This will repeat 10 times.
  1. Takeaways:
  • Go fast! Challenge your agility by being able to go fast.
  • Stay strong. Your legs will get tired but don’t give up.
  • Yell loud. Everytime you kick yell loud.
  1. Continue for 2-3 rounds.

 

Switch Relay

Program: Core SKILLZ (7 to 9 yrs.)

Skill: Agility

Drill: Switch Relay

Equipment needed: 1 Clapper Pad Per Line

Instructors needed: 1 per line

Description: The students will work on their AGILITY by having fast footwork and transitioning from running to kicking while not looking sloppy.

Steps:

  1. Divide your students into lines.
  2. Have one instructor with a pad standing at the end of the mat, per line
  3. Explain the rules:
  • When the instructor says a number you will switch that many times and run to the end of the mat.
  • When you reach the end of the mat you will do 10 front kicks then run back.
  • Make sure you they count each full switch, counting each one.
  • The first person to get back to their line will win a point for their team.
  1. Takeaways:
  • Listen for the number of switches.
  • Kick as strong as you can.
  • Run as fast as you can.
  1. The first team to win 5 points is the winner.

 

Switch Stance Revolution

Program: Core SKILLZ (7 to 9 yrs.)

Skill: Agility

Drill: Switch Stance Revolution

Equipment needed: 4 Rings (2 colors) and 1 Clapper Pad per line

Instructors needed: 1 per line

Description: The students will work on their AGILITY by switching their feet while staying in their rings and still being able to strike a target with their lead foot.

Steps:

  1. Divide your students into even lines. Place 4 rings in front of each line at the middle of the mat.
  2. Explain the rules:
  • The students must run down and place each foot in a matching ring, switching 10 times before throwing a lead leg kick.
  • You must pick your feet up and switch simultaneously.
  • You must kick the target with your lead foot.
  • Only clean switches (feet do not hit the ring) can be counted.
  • At the second round, have the students switch 5 times, kick with the lead foot, switch another 5 times and again kick with the lead foot.
  1. Takeaways:
  • Switch quickly but with good technique as to not hit the rings.
  • Keep in mind that your lead leg can switch each time.
  • Have good snap on each kick.
  1. Continue for 3-4 rounds

 

Switch Switch Turn

Program: Core SKILLZ

Skill: Agility

Drill: Switch Switch Turn