BOXING

BOXING... UPPER BODY KNOCKOUT & KICK

.3 ACE cec/ 2.5 AFAA ceu

A. Course Objectives

Upon completion of this course, the student will:

1. be able to demonstrate the four basic punches in self-defense moves

2. have learned proper warm up techniques for appropriate muscle groups worked.

3. be able to demonstrate at least one strength training exercise for each muscle in the upper body and trunk.

4. be able to explain and list the components and format of class as well as modifications and adjustments to suit one’s own club or class.

B. Outline:1:00-4:00 (3 hour workshop)

1:00-1:10

Introduction to course and provider background. Pass out materials and outline, with brief synopsis of what is to transpire.

1:10-1:35:

Demonstrate and discuss proper technique and reasons to wrap hands.

wrist stability, knuckle padding, ambiance

1:35-2:05:

Discussion of upper body and trunk musculature involved in workout. Point out appropriate stretches for each muscle group. Hip rotation and hamstring stretch for kicking. Rotator cuff importance related to stretches! Sport specific fast twitch muscle fibers: center block, over head block, elbow strike, back twisting punch

2:05-2:45

Introduction to 4 basic punches:

JAB, CROSS, UPPER CUT, HOOK

Introduction to basic boxing foot moves (ring movements)

BOXER’S SHUFFLE, BOB AND WEAVE

Explanation of Cardio intervals

JUMPROPE MOVES, JACKS, FAST FEET