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Physical Benefits of Praisekicks

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Physical Benefits of Praisekicks Instructor Training Manual By Jessica Guthrie, CPI Trainer with Laurette Willis, Director PraiseMoves Fitness Ministry http://PraiseMoves.com Table of Contents Page # Introduction – What is PraiseKicks? – Foundational Scripture 3 Physical Benefits Martial Arts vs. PraiseKicks – Safety First! 4 Technique – Music – Modifications 5 Class Outline & Warmup Suggestions 6 Basic Positioning Aerobic Front Stance 7 On Guard/Ready Stance 8 Basic Moves + Scriptures Fearless Bob & Weave 9 Power Punches – Jab & Cross 10 Power Punches – Hook & Upper Cut 11 Chayil Kicks – Knee Strike & Front Kick 12 Chayil Kicks – Back Kick 13 Worthy Warrior Kicks – Side Kick & Roundhouse Kick 14 Faith Fighter – Speedbag & Block 15 Faith Fighter – Elbow Blocks 16 Filler Moves & Combinations 17 Cool Down / Stretch 18 2 What is PraiseKicks? Foundational Scripture: Thus I fight: not as one who beats the air. But I discipline my body and bring it into subjection, lest, when I have preached to others, I myself should become disqualified. ~~ 1 Corinthians 9:26b-27 PraiseKicks = kickboxing + scripture. Kickboxing is a cardiovascular exercise that uses the hands, elbows, knees, and feet to mimic traditional martial arts and boxing movements. Cardio kickboxing is non-combative and is not equipment- based. PraiseKicks takes the exercise of kickboxing to a new level. In a traditional cardio kickboxing class, the students are “fighting” an imaginary opponent. By incorporating the spoken Word of God, PraiseKicks enables us to engage in a spiritual battle with the enemy of our souls – and claim victory! Without God’s Word, PraiseKicks is just “beating the air.” With God’s Word, we are wielding the sword of the Spirit that is living and powerful. In our PraiseMoves workouts the most important thing is the Word of God we meditate upon or speak aloud while we exercise – it is similar in PraiseKicks! Physical Benefits of PraiseKicks Burns Calories o The movements of PraiseKicks are very aerobic, and can help you lose weight when combined with a healthy diet. Strengthens Cardiovascular System o By exercising your heart, you train it not to beat as rapidly when resting. It also learns to pump blood more efficiently, to all parts of your body. Full-body Workout o PraiseKicks is not just kicking! It incorporates upper body, lower body, and core movements for a complete and total body workout. Improves Balance, Coordination, and Sharpens Reflexes o As we age, good balance and reflexes become extremely important as we want to avoid falls. Training coordination with movement combinations also stimulates the brain, which can help keep our minds sharp. Increases Endurance/Stamina o The interval style training of PraiseKicks alternates high and low intensity movements, which lets your body recover and then continue. Improves Mood o Aerobic exercise in general has been shown to reduce tension, promote relaxation, and even fight off depression. With PraiseKicks this benefit is increased as you renew your mind with God’s Word. 3 Martial Arts vs. PraiseKicks Martial Arts can be defined in a number of ways. In essence, it includes any of several arts of combat and self-defense, which may also be practiced for mental/spiritual development. Some examples of martial arts are Tai Chi, Karate, Kung Fu, and Judo. Christians have varying views on whether it is acceptable to practice martial arts. You may have seen churches or Christian instructors who have a Bible-based martial arts program. The controversy exists because like yoga, many martial arts involve a manipulation of life force energy, thus opening the door to deceptive spiritual influences. Therefore, just as with PraiseMoves, PraiseKicks redeems the bodily movements and brings them into captivity to the obedience of Christ. Each basic movement has a new name, and an accompanying scripture that we speak aloud. Our PraiseKicks classes are places for fitness, fun, fellowship, and VICTORY! But thanks be to God, who gives us the victory through our Lord Jesus Christ. (1 Cor. 15:17) Safety First! Wear comfortable clothing and remove all jewelry prior to class. Be aware of your surroundings, and make sure you have enough space to punch and kick without running into objects or other people. Always include a proper warm-up first. This gets the blood flowing and loosens the joints for movement. Flooring/Shoes – you need to be able to pivot safely. Teach your class on a hardwood or tile floor if possible. If you’re teaching on carpeting, be sure to wear shoes that are smooth-soled with no tread. Pivoting with too much resistance can injure your knees. Avoid kicks and skills that require lots of pivoting if you’re on carpet. Never hyper-extend your knees or elbows as you’re kicking and punching. Even without making contact from your blows, you can injure your joints if you’re not careful. Students should never be allowed to perform any sparring (making contact with each other). Because kicking requires briefly balancing on one leg, a chair may be used for support if needed while you train your balance. Encourage your students to pace themselves and maintain a level of intensity that is comfortable, yet challenging. We want our students to be challenged, but not struggling to keep up. Punching or kicking with the same arm/leg should not be done continuously for more than 30 seconds. Limit kicks to no more than 10 in a row on each leg. 4 Technique is Everything Use your “sanctified imagination” to shadow box. You need to picture a target for your blows – why not the enemy?! Always keep your fists (guard) up near your face, to protect if from any incoming attacks. EXHALE as you execute each movement (kick/punch). A forceful exhale will not only put more power behind your blows, but it will also keep you breathing. Practice in front of a mirror before teaching your classes, to check your own form. Always begin with a slower tempo until the technique is mastered. Going too fast compromises your form and can lead to injury. Keep your body weight centered; a stable base is the key to performing all PraiseKicks movements. Don’t lean into your punches. Simply reach as far as you can without hyper- extending the elbow. Kicks do incorporate some slight leaning, but the core is always engaged to protect the spine. Music for your PraiseKicks Class Instrumental music with no lyrics is best for the warm-up and teaching portion of the class. This makes it easier to speak the scriptures aloud and have your students repeat them, and helps them hear your instructions. You may use Christian music with lyrics for the conditioning (combinations) portion of class if you’d like. Just make sure the volume is not so loud that your instructions cannot be heard. Choose songs with a tempo of around 100 beats per minute (bpm) for the warm-up and cool down. Choose songs with a tempo of 120-130 bpm for the conditioning (combinations) portion of class. Anything faster than this increases the risk of injury because form becomes compromised. Modifications Your students may need modifications for a number of reasons – injury, age, lack of coordination due to a medical issue, etc. Perform kicks less frequently, and keep them lower than waist level. Emphasize punches and basic footwork. You can easily incorporate basic low-impact aerobic movements (step touch, heel taps, etc.). o Keep all exercises low-impact. For example, avoid jumping rope and substitute with toe taps or the Jericho March. Avoid complex movements that require lots of coordination. Many kickboxing exercises can be done seated in a chair, with the exception of Side Kicks, Back Kicks, and Roundhouse Kicks. 5 PraiseKicks Class Outline (approx. 45 - 75 min.) Warm-up (8-15 min.) Basic PraiseKicks movements (5-10 min.) PraiseKicks Combinations (20-30 min.) Cool Down (5-10 min.) PraiseMoves Stretches (10 min.) Warm-Up for your PraiseKicks Workout You can use basic aerobic warm-up movements to get the blood flowing and joints loosened up, before you start punching and kicking. Be sure to hit all the major muscle groups, and all the major joints (especially hips, knees, and shoulders). You want to sufficiently warm up the muscles and joints you will be using for the remainder of the workout. o Don’t forget to also warm up the core. You can include exercises like Trunk Rotation (twisting upper body) and Lateral Flexion (side leans). A sufficient warm-up lasts anywhere from 8-15 minutes. Gradually progress from the warm-up to the basic PraiseKicks movements before you teach any combinations. When teaching the basic PraiseKicks movements, ALWAYS SPEAK ALOUD THE ACCOMPANYING SCRIPTURE. Invite your students to repeat it after you. Remind your students to breathe! Suggested dynamic/moving PraiseMoves postures for the warm-up (optional): o Churn o Hearing Ear o Rejoicer o Rejoicing Wings o Treader o Wings of the Wind 6 BASIC PRAISEKICKS POSITIONING Aerobic Front Stance (Modified Horse Stance) In an aerobic kickboxing class, a front-facing stance is acceptable, especially during the warm-up portion of class. Stand with feet wider than hip-distance apart. Square hips forward, bend knees slightly. Be sure to tuck the pelvis slightly and keep the spine in CBA (Correct Body Alignment). Hands should be making fists in On Guard/Ready position, with wrists locked into place (see below). 7 On Guard/Ready Stance (Basic Stance) Foot/Lower Body Positioning: o Feet slightly wider than shoulder-width apart. The dominant foot is traditionally in the back. o For a right-handed individual, the Left Foot is in front and the Right Foot in back. Conversely, for a left-handed individual the Right Foot is in front and the Left Foot is in back.
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