Training Drills: Set 3

Bunny sprints

Have 3 or more students lie down on their backs with all their feet in a straight line and held about 6 inches off the floor. Person on end jumps up and bunny hops over everyone’s legs to the end of the line. Then that person lies down at the end of the line and the next person in line repeats, etc.

Put it in reverse

Either duck walk or bunny hop a specified distance, and then walk or hop backwards to the original starting position.

Run through the jungle

Everyone runs in place. Ask, "What are some animals you might see in a jungle?” If they say “tiger” then every time you say “tiger” they have to punch and kiai. Every time you say “bear,” they must do a front kick and kiai. Every time you say “monkey,” they must duck low. If you say “bus,” they must drop to the floor on their belly. They are always running in place in between.

Progressive workout

First print out several sheets of paper with techniques or exercises on them (examples: one says side kick, one says crunches, one says knuckle push-ups, etc.) Place these papers around the room in the appropriate places. Kicks may be by a heavy bag, push-ups in the middle of the room, etc. Have everyone start at a particular station and do what the sign says for a couple of minutes. Kiai and tell them to move on to the next station. Continue rotating until all the students have been to each station at least twice.