LESSON PLAN

 

  • Warm Ups (10-15 minutes regular / 5-15 minutes mini)
    • Obstacle Course
    • Follow the leader
    • Cardio
      • Jumping Jacks, Jogging, Up downs, Suicides, Etc
    • Stretching
      • Wrists, shoulders, neck, ankles, etc
    • Strength
      • Push ups (any variation), sit ups (any variation), planks, burpees, mountain climbers, etc
    • Stations
      • Beam
        • Walk (forwards, backwards, sideways), hops (one or two feet), monkey crawl, bear crawl, kicks (front and side), jump between the beams, hands on one beam feet on the other,  cones on the beam, levers
      • Bars
        • Pull ups, knees to chest, toes to bar, pullovers, swings, swing and jump, hang and hold, swing and kick over a mat, 
      • Warped wall
        • Normal runs, side runs, 
      • Cargo Net
        • Climb, jump up and climb, use limited appendages, backwards handstands
        •  
      • Climbing rope
        • Climb, swing (standing or sitting), swing and kick, wall runs 
      • Quad steps
        • Set up: Straight line, circle, offset
      • Slackline
        • Walk forwards, backwards, sideways, with or without the rope, bounce on the line, jump off the line
      • Punching bag
        • Punch or kick
        • Set a timer and they have to kick or punch that whole time
        • Give them a target on the bag to punch or kick
        • Punching gloves
      • Vault
        • Jump off one or two feet landing on one or two feet.  
        • Vault over using only the hands on the vault (use 1 – 2 hands)
        • Jump up to a handstand
        • Jump off vault to feet, tuck and roll, NO FLIPS