KICKBOXING SESSION Platoon 24 Virtual Summit Katrina Canfield Be on your guard; stand firm in the faith; be courageous; be strong. Do everything in love. - 1 Corinthians 16:13 OVERVIEW OF THE BASICS 4 Basic Punches Jab Cross Hook Uppercut 4 Basic Kicks Front Kick Back Kick Side Kick Roundhouse **Use these as the building blocks to creativity** Other Kickboxing Movements: Block Hammer baby punches Fan/Crescent Kicks Full Body punch Elbows to side Speed Bag PRACTICAL APPLICATION OF KICKBOXING SKILLS Intervals​: Work to rest ratios, either to the beat or at their own pace ▪ 45sec work/15 sec rest ▪ 30 sec work/10 sec rest ▪ 3 moves/combinations repeat 2-3x ▪ 2 moves/combinations repeat 3-4 times ▪ Or any combination that works for you and your students ▪ Find music on iTunes/Spotify/Amazon o 32 Count Kick Boxing Spring 2016 Session, o iSweat Fitness Kickbox Training o Kick Boxing Best Hits o Power Music Total Fitness 2020 o Search for nonstop fitness mixes -- songs with the same BPM, or gradually increasing ▪ BPM – 135-140 (know your audience) Interval 1: 4 jabs/2 front kicks Interval 2: 2 up down side jabs/4 cross punches Interval 3: Elbows L&R/Full Body punches Tabata Format: ▪ 20 seconds work at your best effort, 10 seconds rest -- usually for 8 rounds (4 minutes) ▪ Search for Tabata songs (with a coach or countdown) ▪ Or use an interval timer with your favorite music in the background. We like GymBoss -- a free App! Tabata Examples: Cross Punches Shuffle Cross Burpee Jabs Forward/Back Kicks Plank Punches Partner Kickboxing Idea ▪ Use an Exercise ball/stability ball or rolled up yoga mat ▪ Take turns - one person holds the ball and stabilizes, the other person does the kickboxing moves. ▪ We do this Tabata format -- 20 seconds on/10 seconds rest, the partners switch roles during each rest period. o Jabs o Shuffle hook, o Shuffle Elbow o Knee Repeaters o Front Kicks/Side Kicks o Situp and punch o Plank & punch AMRAPS (As Many Rounds/Reps as Possible) Choose a set amount of time (3-7 minutes, or as long as you want) -- everyone goes through the set of moves at their own pace! You can do multiple sets to see if they can beat the number of rounds they completed Think upper/lower body and all three planes of motion! Example: 10 Jabs 10 Squat with Side Kick 10 Pushup w/Punch 10 Full Body Punches Circuits/Stations ▪ Formats o Timed (1 minute each station, etc.) ▪ 60 seconds round 1, 45 seconds round 2, 30 seconds round 3 o Reps (10-20 reps per station) o Tabata (2-minute Tabata at each station—20 -sec work, 10-sec rest) ▪ Stations/Movement Ideas – be creative with the equipment you have! o Crescent Kicks over a chair or ball o Supported side kicks o Hop over a mat, 2 kicks forward o Shuffle around a Bosu ball or mat, smack the center (or burpee) o Squat cross punch with light dumbbell o Burpee, stand, Kicks/Punches o Jabs/Crosses with resistance band o Agility Ladder—jab forward in each square o Situp/crunch cross punches o Fire hydrant with side kick o Hip Lift with a kick **Kickboxing can be cardio-heavy, so incorporate strength, stability/mobility exercises Kickboxing Choreography: Just Like Fire by Pink https://www.youtube.com/watch?v=n36HoaJDEa4 Verse: Side Kick/Back Kick L x4 then Rx4 Pre Chorus: 4 crosses up/4 crosses down x4 Chorus: A: 2 Hooks alternating x3 /4 Singles B: 2 elbows alternating x3/4Singles Verse: Same Pre Chorus: Same Chorus: Same Break: Triple steps to side, punch up Bridge: 3 Jabs to the Left traveling/Hook then R x4 Chorus: A: Same B: Same C: 2 Full Body Punches L/R x3/ 4 Singles Ending:​ Same as break .