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. BOTH STANCES WILL BE TAUGHT TO ALL STUDENTS, AS WE WANT TO WORK BOTH SIDES OF THE BODY EVENLY. o Imagine a clock on the floor. Your front foot stands in the center of the clock, with the toes pointed toward either 11:00 (left-handed stance) or 1:00 (right-handed stance). The back foot stands at either 4:00- 5:00 (right-hand stance) or 7:00-8:00 (left-hand stance). o Weight distributed evenly between the two feet. o Relax your knees.  Hands/Upper Body Positioning: o Hands are making fists, with the thumb on the outside. o Elbows bent and pointed down toward floor. Palms of hands face each other. There should be no flexion in the wrists. o Keep fists up near the face, for protection against incoming blows. You can cue your class “Hands up!” or “Guard up!” o Shoulders are relaxed, back and down. Front shoulder is pointed toward the target/opponent. o Draw in/engage the abs to protect the core/spine.

8 BASIC PRAISEKICKS MOVES

Remember, when teaching the moves, always incorporate the scripture. Once you go into combinations, you do not need to repeat the scripture every time you use a move. You can add it from time to time, however, as a reminder or exhortation.

Fearless Bob & Weave – The Lord is the strength of my life; of whom shall I be afraid? (No one!) Psalm 27:1b

 Bobbing and weaving is a defensive movement designed to avoid incoming punches.  Shift weight side to side with a little squat in-between. You have the option of going as low/deep as you’d like into the squat.  You can add toe taps to the beat of the music.

9 Power Punches – I am strong in the Lord and the power of His might. (Ephesians 6:10)

 The power comes from your legs. EXHALE as you punch.  Visualize your target.  JAB: Punch straight forward with front arm; keep wrist neutral. o Front foot pivots inward slightly, torso rotates inward slightly. Create a straight line from your shoulder to your fist. (Guard your face with the other fist.) o Don’t lean forward too much. o Keep feet same distance apart (keep body weight centered). o Retract hand back quickly, once “contact” has been made.  CROSS: Punch forward with back arm; keep wrist neutral. o Back foot and hip pivot toward front. (Guard your face with the other fist.) o Don’t lean forward too much. o Keep feet same distance apart (keep body weight centered). o Retract hand back quickly, once “contact” has been made.

JAB CROSS

10 Power Punches (cont’d) – I am strong in the Lord and the power of His might. (Ephesians 6:10)

 The power comes from your legs. EXHALE as you punch.  Visualize your target.

 HOOK: Front arm swings around to punch opponent in the jaw. o Forearm is parallel with the floor. o Front foot/hip pivot inward, moving the whole body. o Don’t lean forward. o This is a close-range punch – don’t swing your arm out too much. This punch is used when your opponent is right in your face. o Carefully use your back hand’s palm as a target for practice.  UPPER CUT: Back arm punches up from down low to hit opponent under the chin. o Drop back shoulder down slightly before coming up. o Back foot/hip pivot forward, moving the whole body. o Don’t lean forward. o This is a close-range punch, used when your opponent is right in your face. o Carefully use your front hand’s palm as a target for practice. o Upper Cut can be executed by either Front or Back Hand.

Hook Upper Cut

11 Chayil Kicks – I submit to God; I resist the devil and he will flee. (James 4:7)

“Chayil” = Hebrew word for “virtuous” (capable, strong, valiant; a mighty warrior)

 Focus on retraction of movement more than extension. Don’t hyper-extend the knee.  PROPER FORM IS MORE IMPORTANT THAN HEIGHT OF THE KICK!  All kicks are 4-point movements.  Visualize your target.  KNEE STRIKE: Best executed with Back Leg when in Basic Stance. o Lift back knee up, leaning back slightly. Hips push knee toward opponent. o Foot is tucked under (very tight bend of knee). o Hands pull down toward knee, as if grabbing opponent’s shoulder and pulling him down. o Don’t collapse over the leg; lean back slightly.  FRONT KICK: Can be executed by either Front or Back Leg. o (1) Lift knee. (2) Kick foot forward, extending leg toward target. (3) Bring leg back into hip/knee flexion. (4) Lower leg back to stance. o Lean back slightly. This serves as a counterbalance and extends the reach of the kick. o Imagine making contact with your opponent using the ball of your foot. (Flex foot, don’t point.) o This kick with the Back Leg has more force than a front kick with the Front Leg.

Knee Strike Front Kick

12

Chayil Kicks (cont’d) – I submit to God; I resist the devil and he will flee. (James 4:7)

“Chayil” = Hebrew word for “virtuous” (capable, strong, valiant; a mighty warrior)

 Focus on retraction of movement more than extension. Don’t hyper-extend the knee.  PROPER FORM IS MORE IMPORTANT THAN HEIGHT OF THE KICK!  All kicks are 4-point movements.  Visualize your target.

 BACK KICK: Can be executed by either Front or Back Leg. o This kick with the Front Leg has more force than a back kick with the Back Leg. o (1) Lift knee and pivot on standing leg, turning to look behind you slightly. (2) Kick foot out, extending leg toward target. (3) Bring leg back into hip/knee flexion. (4) Lower leg back to stance. o Lean slightly away from the kick for counterbalance and extension. o Toes are pointed toward floor. o Imagine making contact with your opponent using the heel of your foot. o If doing a Back Kick with the Front Leg and pivoting is difficult, first take a small step with the support leg so that you will be positioned at the correct rotation to protect your knee.

Back Kick (high)

13 Worthy Warrior Kicks – The Lord is a warrior; the Lord is His name. (Exodus 15:3 NIV)

 Visualize your target.  SIDE KICK: Best executed using the Front Leg from Basic Ready Stance, or with either leg from the Aerobic Front Stance. o (1) Lift knee and rotate so that hip also lifts with it. (2) Kick foot out, extending leg toward target. (3) Bring leg back into hip/knee flexion. (4) Lower leg and hip back to stance. o Standing foot pivots as your hip rotates/lifts. o Lean slightly away from the kick for counterbalance and extension. o Keep toes on kicking foot pointed down slightly. o Imagine making contact with your opponent using the heel of your foot.  ROUNDHOUSE KICK: Can be executed by either Front or Back Leg. o This kick is more complex, and there is a greater chance for injury if not executed with proper form. o The kicking leg makes a rounded/circular movement from stance to target. o Standing/support foot must pivot simultaneously as the kicking leg travels towards its target. o (1) Lift knee and pivot on standing leg, pivoting around. (2) Kick foot out, extending leg toward target. (3) Bring leg back into hip/knee flexion while pivoting back to starting position. (4) Lower leg and hip back to stance. o Lean slightly away from the kick for counterbalance and extension. o Toes are pointed toward target. o Imagine making contact with your opponent with the top of your foot. o If pivoting is difficult, first take a small step with the support leg so that you will be positioned at the correct rotation to protect your knee.

Side Kick Roundhouse Kick 14 Faith Fighter – I fight the good fight of faith. (1 Timothy 6:12)

 SPEED BAG: Fists circle around each other as if hitting imaginary speed bag. o This movement can be done directly in front of you, or up and to either side. o You can also do a one-handed speed bag, circling one fist around and around.  BLOCKS: Flex elbow, lifting fist up so that it’s perpendicular to the floor, and tricep is parallel to the floor. Again, don’t swing the arm back, but create a HARD STOP. You can use this with the Fearless Bob & Weave. o Knee Block – similar to Knee Strike, but using the Front Leg of your stance (elbow comes toward knee rather than hands)

Speed Bag Block

15 Faith Fighter (cont’d) – I fight the good fight of faith. (1 Timothy 6:12)

 ELBOW STRIKE: these work the back of the upper body (so much of kickboxing works the front of the body) o Horizontal Strike – flex and lift elbow so it’s level with your shoulder. Fist is also level with shoulder. HARD STOP elbow (don’t let it go back past your spine). Opposite arm may move in opposite direction as opposing force. You can use this blow when stationary, or with a Side Step Touch. o Downward Strike – flex and lower elbow so that it’s near your waist, and your palm/fist is facing up. You can also use this blow with a Side Step Touch.

Horizontal Elbow Strike Vertical Elbow Strike

16 Filler Moves

 Use moves like these between combinations, and to re-center/transition the body before switching sides. For example, once you do a combination on the Left side of the body, you need to switch to the right.  Boxer Shuffle (small hop, transferring weight from one leg to the other)  Jump Rope (mimic) o Jump with both legs, jack legs, scissor legs, alternate one leg at a time, etc.  Pummel/Football Run  Jumping Jacks  Squats (narrow or wide)  Low Impact Movements like marching, side step touches, toe/heel taps, etc.  Torso Twists

Combinations

 We are not choreographing songs in PraiseKicks. The music is there to keep the pace, and to keep our minds fixed on the Lord (especially if we are using Christian music with lyrics).  Combinations do not need to be complex to provide a good workout.  Progress gradually with your combinations. Introduce one move at a time, and then layer them. Start slow, then build repetitions and tempo.  Limit each combination to no more than 5 total movements; after repeating it several times, move on to a new combination.  Choose movements that flow smoothly from one to another.  Be sure to stay balanced – if you do a combination on one side, be sure to also do them on the other side. Use Filler Moves to transition.  Teach punches, then punch combinations. Teach kicks, then kick combinations. Finally, teach whole body combinations. o An easy way to incorporate the whole body in a combination is to start with upper body moves, then add lower body moves for a total of 4-5 total movements.  Continuous cuing is essential for a smooth workout. Give cues several beats prior to the movement, to ensure smooth transitions between movements.

Combination Examples

 Jab + Cross (1, 2, hold) OR Jab + Cross + Duck  Hook + Upper Cut (1, 2, hold)  Jab + Cross + Hook + Upper Cut  Knee, knee + Kick, kick (same leg; repeat on other side)  Front Kick + Back Kick  Right Knee Strike + Left Front Kick (repeat on other side)  Block + Cross Punch + Knee Block + Side Kick  Jab 3x as you move forward, then Boxer Shuffle back  THE SKY IS THE LIMIT!

17 Cool Down/Stretch – with PraiseMoves postures

 For most PraiseKicks classes, standing PraiseMoves postures will likely be the best option for stretching. Students may not think to bring an exercise mat, and they may prefer to keep their shoes on after such an intense cardio workout. However, several seated and floor postures are mentioned below as suggestions if needed.  When stretching after a PraiseKicks workout, you want to be sure to focus especially on the muscles and joints that are used with kickboxing movements. These would include, but are not limited to, the quadriceps and hamstrings, hip joints, and the entire core. Because much of the movements are done in the front of the body, be sure to stretch the front of the body efficiently (namely the chest, front shoulders, and arms).

 Standing Postures (in alphabetical order) o Bell (standing & lowered) o Bow o Dalet (“Door”) / Yoke o Fearless One o Guide o Heavenly Treasures o Kuf (“Back of the Head”) o Level Path o Pe (“Mouth”) o Prayer Shawl (Tallit) o Promise o Rainbow o Reed o Root o Standing Runner o Supreme Measure o Temple  Seated/Floor Postures (in alphabetical order) o Baby in a Basket o Broken Wall o David’s Harp o Dove (w/ added quadriceps stretch) o Entrance o Flapping Tent o Footstool or Gimmel (“Camel”) o Lamp o Leaning Heart o Little Child o Pleasing Feet o Remaining Rest o Rest & Stretch o Rivers of Living Water o Scroll o Ship o Tent o Turn Away Twist o Vine

18