Punching with Equipment

Your teacher will place you into groups.

Each group has 1 set of gloves and pads. One person should wear the pads
while the others take turns to practise punching the pads.

Remember THREE STEPS to safe and strong pad-punching form:
1. Correct stance.
Feet shoulder width apart, left foot forward, right foot back. Hands close to face
with right hand below chin.

Opposite foot and hand forward for left-handers.






2. Throw the punch.
Extend your arm out to punch the pad. Keep your wrist straight and your palm
facing down. Punch using your left and right arms to box.


Do not punch hard until you know you can keep your wrist straight and control
your punch. YOU MAY HURT YOURSELF.
3. The pad holder.

Pad holders should also stand feet shoulder width apart. Provide resistance to
the punches, but do not punch or swat towards them. If the puncher is being too
hard, let them know or ask for help.

Punching with equipment
1. Divide students into groups or pairs (depending on how many sets of
gloves and pads you

have) bear in mind physical size, strength, attitude
and development.
2. Brief students on safety and distribute student task cards if using them.
3. Guide to boxing with gloves and pads
(Blitz Publications, 2013)







4. Get students to swap half way through, or at the next time they stop at that
station. !
5. Alternatives for kids who cant do this with another person for physical or
behavioural reasons? Behavioural: work with an adult supervisor who is
physically stronger and can model restraint. Physical: Assess for
possibility of modifying position? Make sure student is working with
someone who will match their needs, may have to be an adult if needs are
very sensitive. Students can also practise form while wearing gloves but
without making any contact/with a bag if available. Behaviourally
challenging students should be given a chance to show they can be
trusted wherever possible, as they can gain a great deal from the
rewarding discipline of boxing training. The documented correlation
between power sports like boxing and negative social behaviours are
strongly connected to the male-only macho club environment (Endreson
& Olweus, 2005). Engaging in elements of these sports in a gender-
inclusive environement is an opportunity to eliminate these cultural
influences without reducing physical participation.


References
Blitz Publications. (2013). Box your way to fitness. Retrieved from http://
www.womenshealthandfitness.com.au/fitness/workouts/108-box-your-way-to-
fitness.
Endresen, I. M., & Olweus, D. (2005). Participation in power sports and antisocial
involvement in preadolescent and adolescent boys. Journal of Child Psychology
and Psychiatry, 46(5), 468-478. Retrieved from
http://search.proquest.com/docview/964176042?accountid=12528
































Skipping

1. Basic Jump (single 2-footed bounce)

jump with both feet together
land on the balls of your feet

2. One-Legged Hops
Jump twice on one leg then jump
twice on the other leg
3. Basic Shuffle
jump twice on one foot, and then the other
(just like you did for one-legged hops)
gently touch the toes of the free foot to the
ground so it LOOKS like youre jumping on both
feet but actually all your weight is still on one foot
























4. Run in Place

jump over the rope with your left knee up
jump over the rope with your right knee up
keep jumping over the rope as you run in
place
lift your knees high to make it more
challenging



For our task CORE in our circuit you will be completing the following exercises:
20 seconds of crunches (upper abdominis)
20 seconds of of russian twists (obliques)
20 seconds of mountain climbers (lower abs)
20 seconds of planking (entire core, deltoids, quadraceps, gluteus
maximus)
10 second rest &
REPEAT
These exercises should be performed at 100% in the time frame to ensure
the muscles are worked to their maximum capacity. PUSH HARD!

Substitution activities: leg raises, reverse crunches (brings legs toward chest
instead of chest toward knees), use knees as support when planking, heel taps,
oblique dips








Flexibility and agility - Piloxing/boxing dance routine

If you want to experience the power and agility of boxing without risking a broken
nose, Piloxing may be for you. Piloxing combines Pilates and boxing moves in a
high-spirited interval workout (The Healthline Editorial Team, 2013).




This requires a flexibility in the arms to pump backwards and to touch the leg out
in front. Additionally, speed is needed to get the heart-rate up through doing this
movement.
Instructions:
Stance: Form a V position with feet
Knees: Bending as if in a squat
Arms: Pumping behind the body slightly extended to the sides
Legs: One is almost fully extended out in front, though leave a slight bend in to
reduce a tight stretch and tap it out in front of you with the toe pointed. Keep the
other foot and leg at the same angle and bend it while the leg is pointed forward.

This move works on the shift of the body weight upwards and the flexibility
required to move the fist upwards.
Instructions:
Stance: Feet apart wider than shoulders
Knees: Bent
Fists: in a guard, with one forward at eye level and the other pointing towards the
roof
Core: engaged
Tip to the side with one knee bent at 45 degree angle and more bent than the
other and roll up into the uppercut.

The part of this move is a great stretch up one side of the body and the second
part is good for the other side and can also show how to perform a check to block
kicks in kickboxing.
Instructions:
Stance: Weight on left foot, knee bent, with right foot extended to side, toes on
ground
Core: Use you core!
Left arm/right arm (eventually): almost fully extends to the side at shoulder level
Right arm: reaches to ceiling
Right knee: comes up to meet right elbow as both joints bend pretty much at a 90
degree angle
3 repetitions of 30 seconds on each side.

Today we are going to adapt this move so that we are kicking out to the back,
rather than out to the side, which accommodates for the potential tightness in
hips as the original move looks hard! I would like you to start on all fours, with the
aim of not arching your back! Leave one hand pressed to the ground and as you
kick or slowly extend the leg back, you can also slowly extend the opposite fist to
that leg back. Eg. Left leg back, right fist forward.
Body: Like in the yoga cat stretch, with the back flat, avoid arching it!
One arm bent at 90 degrees, with writs flat on the flat, and palm facing inwards.
The other arm presses you off the ground, palm flat on the ground. While
balancing on one hand and knee, tense up your core and extend one leg back
while extending the first hand forward whilst forming a fist.
Safety:
Go at your own pace and start off slow if you need to!
Do not fully stretch/extend legs or arms
Engage core to hold a nice pose and protect the back from strain and arching.