Example of week 1:

WEE MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY

K
1 FITNESS - FITNESS – 5 FITNESS - High FITNESS - Start FITNESS -
Different foot different agility knees – 20 off by jogging in Start off by
patterns while ladder Pushups -12 place or small laps jogging in place
keeping hand up exercises, Shoulder taps – -45 sec to 1 min or small laps
and arm pushups and 30 High knees – 20 -45 sec to 1 min
exercises with core exercises Toe touches – 30 Pushups -12 High knees – 20
different jump SKILL - sec Stand straight kick Pushups -12
rope activities students will SKILL - The – 20 Shoulder taps – 30
SKILL - Balance be taught on students will be Jumping jacks - 25 Toe touches – 30 sec
position; keeping hand strikes. taught about 2 SKILL – straight Stand straight kick – 20
center of gravity APPLICATION different strikes across wrist grab Jumping jacks -
in control while - used in self- (single hand); get 25
moving. Apply Students will defense into balance SKILL - review
movement find a partner APPLICATION – position, establish practice;
concepts to to practice Students will be distance between Weight even
movement drills with or given time to be you and attacker, distributed and
strategy with a perform them able to go turn thumb side of weight on the
partner individually. If through the drills hand toward the balls of your
APPLICATION - individually at their own weakest link of feet. Hips turn
Have students they will have pace. So that attacker’s grip, pull 45-degrees to
partnered up to to imagine they can learn hand through assailant. Arms
work on balance certain the correct form attacker’s grip, are up, elbows
drills. working on situations. balance position tucked, fists
keeping balance and back away. clenched or
or recovering APPLICATION – open hands.
balance. Students will find a APPLICATION-
partner to practice Individually
drills with. or get students will
into groups of practice each
three to practice defensive
and rotate with movement we
each other. went over.
Whatever move
you choose you
will perform and
then back away
and side shuffle
in a half circle
ending in
balance
position.