Lesson Plan #1

Basic Footwork and Hands

 

Objectives:

P: The students will be able to demonstrate proper basic technique while performing 10 jab/cross movements.

A: The students will be able to write their first journal entry on how the class is helping them.

C: The students will be able to identify 2 benefits of martial arts fitness.

Equipment: DVD player, mat area for floor work, video projector

Introduction: (teacher should begin the first class with this introduction) This is a martial arts fitness course to develop your balance, coordination and fitness levels. Learning the basics of martial arts develops self-esteem, confidence, positive peer interaction and a life-long skill.  Along with the martial arts component, the fitness component of this unit is geared to develop cardiovascular endurance, muscular endurance, hand-eye/foot-eye coordination, and develop an interest for life-long fitness.

Lesson Activities:

Warm-up: (3-5 minutes) jog a lap, 20 jumping jacks, 15 sec. high knees, 15 sec. butt kicks, 10 arm circles forward, 10 arm circles back, 10 alternating arm circles (challenge).   This can vary for ability levels per teacher preference.

A. Stance – cues: L-shaped feet, chin tucked, hands up/elbows in

  1. Talk and demonstrate about the cues of stance: feet, chin and hands/elbows. Remind that they will keep this stance throughout all movements.  Everything is based from the stance.
  2. Have students in even rows front to back, teacher demonstrates stance.  On command students will go from standing to proper stance – repeat 5 times on command.  Students will be in left lead for entire course.

B. Step and Slide – cues: avoid crossing feet, movement forward, back, left and right.

  1. Talk and demonstrate step and slide

  2. Students will stay in rows and move on teacher commands. Teacher calls out advance, retreat, left or right.  Watch for correct movement of feet and upper stance stays chin tucked, hands up/elbows in.  Call out movements 3 times each in different variations.

C. Jab – cues: Extend lead arm, elbows tight, exhale

  1. Discuss breathing before you start jab.   Breathing is for stamina and power on striking motion.  Exhale through clenched teeth.  Students will need to exhale at full extension with all upper and lower body strikes.

  2. Talk and demonstrate proper jab technique.  Teacher has them aiming toward nose/chin focus level.

  3. Students stay in rows and perform the jab on teacher command 10 times.

D. Cross – cues: Rotate back foot, extend rear arm, lead hand at ear

  1. Talk and demonstrate proper cross technique. Emphasize rear foot with ankle, knee and hip rotating together with knees bent.

  2. Students stay in rows and perform the cross on teacher command 10 times.

E. Low Jab – cues: extend lead arm, elbows tight, knees bent

  1. Talk and demonstrate proper low jab technique.  Teacher needs to emphasize focal point is lower (abdomen area).

  2. Students stay in rows and perform low jab on teacher command 10 times.

F. Low Cross – cues: rotate back foot, extend rear arm, knees bent

  1. Talk and demonstrate proper technique for low cross.  Low focal point.

  2. Students stay in rows and perform low cross on teacher command 10 times.

G. Review: on teacher command vary each punch multiple times so students get connection from one to the other.  Go for 1-2 minutes till teacher feels students are performing at a basic of level of comprehension. H. Challenge Activity: Teacher will incorporate step and slide with jab/cross and low jab/cross throughout the activity.  Teacher can increase speed of movements.

Push up challenge:

Students will do two minutes of push-ups to the best of their ability, Students sit up to knees and rest between each personal set of push- ups, students are recommended to keep knees of ground while completing push-ups (Students may use knee down push-ups if teacher feels necessary) teacher will record total on “Martial Arts Fitness” push up chart. Knee down pus- ups need to be noted when necessary.

Ab Routine #1/Cool Down: (3-5 minutes)

  1. 10 crunches

  2. 10 side crunches to each side,

  3. 10 leg extensions

  4. 10 sec. front plank – 20 sec. rest and repeat

Stretching:

  1. butterfly/triceps stretch (groin, shoulder, triceps)

  2. hurdle (hamstring)

  3. leg over (hip/back)

  4. shrimp (hip/back)

Conclusion:

The students will have a beginning understanding of what this program benefits.  In their journal entry the students will describe how they feel this program will benefit them.  The teacher can discuss the overall benefits again as they are writing.