Class Plan Outline: PMA Kids, and Adults Monday and Tuesday

The Black Belt Creed: 2 minutes

Warm Ups: 3 minutes

Lower Body:
● Jumping Jacks 10 reps
● 10 Lunges
● Toe Raises Pigeon toe, Straight toe, Outward toes - 10 reps each
● Leg Raises, Front, Side, Back - 10 reps each

Upper Body and Core:

● 5 Burpies, 15 pushups, 25 situps

Review Focus Anchors: 3 minutes

● Remind the students of the expectations. “One team, One Family!”

● “Set!”
● “Lock it up!”
● “Take a knee!”

1st Drill: 10 minutes

PART 1:

Pre-Frame: Verbal of where the toes point for the round kick, which part of the
foot they’re striking with, areas of the opponent to strike with.

The negative things that can happen if the wrong areas of the foot are used or the
wrong targets are struck. Break toes if not pointed properly. Hurt or broken foot if
wrong body part is struck.

Demonstration: Full real-time demonstration on bag

Explanation:

Round kick 1:

1. Pivot back toes outward.

2. Chamber lead leg.

3. Kick and stike with top of lead foot and shin.

4. Re Chamber lead leg.

 5. Place lead foot back down in front of you.

Round kick 2:

1. Pivot front toes outward

2. Chamber rear leg.
3. Kick and strike with top of rear foot and shin.
4. Re Chamber rear leg.
5. Place rear leg and foot back down behind you.

Round kick 3:

1. Pivot front toes outward

2. Chamber rear leg.
3. Kick and strike with top of rear foot and shin.
4. Re Chamber rear leg.
5. Place rear leg and foot back down in front of you.

Explanation of each kick in 3 steps

1. Pivot
2. Kick
3. Placement of foot

Kick Combo 2:

1. Perform round kick 1

2. Perform round kick 3
3. Perform round kick 1
4. Perform round kick 3
5. Perform a jab punch
6. Perform a cross punch

Mat Chat: 3 minutes

● Utilize instructor university to see what section of the mat chat we are on for the
week
● Position yourself where both parents and students can hear you.
2nd Drill: 10 minutes
● Shadow kicking with 2 lines to perform round kicks 1, 2, 3 across the mat without
partners, then Kick combo 2 across the mat

● Line up on heavy bags

Round kick 1, then back of the line to do 5 pushups

Round Kick 2, then back of the line to do 5 pushups

Round Kick 3, then back of the line to do 5 pushups

3rd Drill: 10 minutes.

Drill 1:
Kick Shield Partner Drills.
Explanation of how to properly hold the kick shield for maximum force absorption,
safety, and where the bag holder should be during each kick.

Explain that the kicker will stand in a fight stance the whole time without having to
change positions, and the bag holder is the only one changing positions for the kicker to
be able to effectively perform kicks 1, 2, 3

Drill 2:
The gauntlet.
4 kick shield holders in sequence of kick combo 2
1 for Round kick one
1 for Round kick three
1 for 2nd round kick one
1 for 2nd round kick three

1 Focus mitt holder for Jab Cross

Once the kickers go through the gauntlet they are to pick one random person who is not
about to be struck at and take their pads for the next kicker.

Bow Out: 4 minutes

● Reiterate mat chat, Remind Students when Homework is due, and give
announcements.

BBT PMA Kids

Bow in – 1 min

Striking angle 1, 2 min

Striking angle 2, 2 min
V steps for 2 min

Striking angles 1 and 2 create the downward figure 8

Downward figure 8 with V steps without a partner 2 min

Downward figure 8 with V steps with partners, then switch partners every 1-2 min

Bow out – 1 Min

BBT TEENS ADULTS- Knife Defense 30 Min

Defense against downward stab – 10 Min

Defense against upward stab to torso.