Activities

Steps:

1. Stand in a balanced stance. 2. Practice straight punches, alternating arms. 3. Focus on speed and precision.

Materials needed:

None

Steps:

1. Stand in a fighting stance. 2. Practice front kicks and side kicks, alternating legs. 3. Focus on balance and height.

Materials needed:

None

Steps:

1. Stand with feet wide apart. 2. Bend knees and lower into a squat-like position. 3. Hold the stance for as long as possible.

Materials needed:

None

Steps:

1. Stand in a balanced stance. 2. Practice upward, downward, and side blocks. 3. Visualize defending against an attacker.

Materials needed:

None

Steps:

1. Stand in a fighting stance. 2. Perform punches, kicks, and blocks against an imaginary opponent. 3. Move around to simulate a real sparring session.

Materials needed:

None

Steps:

1. Stand in a fighting stance. 2. Set a timer for 30 seconds or 1 minute. 3. Throw as many straight punches as possible before the timer ends.

Materials needed:

Timer

Steps:

1. Pair up kids and assign one as the striker and the other as the blocker. 2. The striker performs slow punches while the blocker practices defensive blocks. 3. Switch roles after a few minutes.

Materials needed:

None

Steps:

1. Stand tall and lift one knee to waist level. 2. Hold the position while maintaining balance. 3. Switch legs and repeat.

Materials needed:

None

Steps:

1. Demonstrate a basic sequence of moves. 2. Have kids practice the kata step by step. 3. Perform the full sequence together.

Materials needed:

None

Steps:

1. Explain a simple self-defense technique (e.g., breaking a wrist grab). 2. Pair kids to practice the move slowly. 3. Rotate scenarios to practice different techniques.

Materials needed:

None

Steps:

1. Stand in a fighting stance. 2. Imagine punches coming towards your head. 3. Duck under and weave side to side to avoid them.

Materials needed:

None

Steps:

1. Start in a fighting stance. 2. Jump into the air and perform a front kick with one leg. 3. Land softly and alternate legs.

Materials needed:

None

Steps:

1. Stand in a ready stance. 2. Instructor calls out 'punch,' 'kick,' or 'block.' 3. Kids perform the action as quickly as possible.

Materials needed:

Timer or clapping

Steps:

1. Start in a low stance. 2. Sweep one leg in a circular motion close to the ground. 3. Reset and practice with the other leg.

Materials needed:

None

Steps:

1. Pair kids with a partner holding pads. 2. Kids practice delivering punches with controlled power. 3. Rotate roles after a few minutes.

Materials needed:

Punching pads or a partner

Steps:

1. Start in a fighting stance. 2. Lift one leg and extend it sideways in a kicking position. 3. Hold the position for as long as possible, then switch legs.

Materials needed:

None

Steps:

1. Demonstrate a combination (e.g., jab, cross, front kick). 2. Have kids practice slowly, then increase speed. 3. Encourage creativity by creating their own combos.

Materials needed:

None

Steps:

1. Stand in a ready stance. 2. Quickly alternate lifting each knee to waist height. 3. Repeat at a steady pace or add speed.

Materials needed:

None

Steps:

1. Stand in a ready stance. 2. Drop into a forward roll to simulate escaping an attack. 3. Reset and repeat, alternating directions.

Materials needed:

Soft mat (optional)

Steps:

1. Pair kids and demonstrate a basic hold (e.g., wrist grab). 2. Teach escape techniques. 3. Practice slowly and rotate partners.

Materials needed:

Soft mat

Steps:

1. Stand in a fighting stance. 2. Bring your elbow forward or to the side in a striking motion. 3. Practice alternating sides with precision.

Materials needed:

None

Steps:

1. Set up a punching bag. 2. Perform front, side, and roundhouse kicks on the bag. 3. Rotate turns if multiple kids are participating.

Materials needed:

Punching bag

Steps:

1. Stand in a fighting stance. 2. Step sideways quickly in both directions. 3. Repeat at different speeds to improve agility.

Materials needed:

None

Steps:

1. Pair kids with one holding focus mitts. 2. Practice punches and kicks aimed at the mitts. 3. Rotate roles after a few minutes.

Materials needed:

Focus mitts

Steps:

1. Start in a crouched position. 2. Roll forward or sideways, simulating an escape. 3. Reset and practice in different directions.

Materials needed:

Soft mat

Steps:

1. Set up kick targets at different heights. 2. Kids take turns aiming kicks at the targets. 3. Score points for accurate strikes.

Materials needed:

Kick targets or pads

Steps:

1. Set up an obstacle course with tasks like rolls, kicks, and blocks. 2. Time each child as they complete the course. 3. Encourage improvement with repeated runs.

Materials needed:

Cones, mats, pads

Steps:

1. Demonstrate basic stances (e.g., horse stance, fighting stance). 2. Practice transitioning between stances smoothly. 3. Focus on balance and control.

Materials needed:

None

Steps:

1. Play a traditional freeze tag game. 2. Kids must strike a martial arts pose to unfreeze someone. 3. Rotate taggers for variety.

Materials needed:

None

Steps:

1. Teach a short kata sequence. 2. Let kids practice and refine the movements. 3. Perform the kata individually or as a group.

Materials needed:

None

Steps:

1. Stand in a fighting stance. 2. Swing your back leg in a circular motion to perform a roundhouse kick. 3. Alternate legs and focus on control.

Materials needed:

Kick pads

Steps:

1. Stand in a fighting stance. 2. Spin your body and extend your back arm in a striking motion. 3. Practice slowly before increasing speed.

Materials needed:

None

Steps:

1. Stand in a fighting stance. 2. Set a timer for 30 seconds. 3. Perform front kicks as quickly as possible while maintaining form.

Materials needed:

Timer

Steps:

1. Stand in a ready stance. 2. Perform a low block to simulate blocking a kick. 3. Follow with a punch or kick as a counterstrike.

Materials needed:

None

Steps:

1. Set up stations with different moves (e.g., punches, kicks). 2. Kids perform the moves at each station before tagging the next teammate. 3. Continue until the relay is complete.

Materials needed:

Cones or markers

Steps:

1. Stand in a ready stance. 2. Raise one arm above your head to perform a high block. 3. Alternate arms and practice with precision.

Materials needed:

None

Steps:

1. Pair kids and demonstrate a basic takedown technique. 2. Practice slowly and focus on control. 3. Rotate partners to practice with different opponents.

Materials needed:

Soft mat

Steps:

1. Stand in a fighting stance. 2. Jump into the air and extend one leg sideways in a kicking motion. 3. Land softly and switch legs.

Materials needed:

None

Steps:

1. Stand in a neutral position. 2. Quickly step back into a defensive stance with hands raised. 3. Repeat to build reflexes.

Materials needed:

None

Steps:

1. Pair kids and demonstrate a safe joint lock technique. 2. Practice the move slowly to ensure control. 3. Rotate partners and practice with different grips.

Materials needed:

Soft mat

Steps:

1. Stand in a fighting stance. 2. Raise one knee sharply upward in a striking motion. 3. Alternate legs and focus on control and precision.

Materials needed:

Kick pads (optional)

Steps:

1. Start in a low crouch. 2. Roll forward and perform a kick upon standing. 3. Practice with alternating legs.

Materials needed:

Soft mat

Steps:

1. Stand in a fighting stance. 2. Perform a front kick with one leg. 3. Land and immediately throw a punch with the opposite arm.

Materials needed:

None

Steps:

1. Set up targets at various heights. 2. Kids aim and punch the targets with controlled force. 3. Rotate turns for group participation.

Materials needed:

Focus mitts or hanging targets

Steps:

1. Stand in a ready stance. 2. Practice stepping backward and to the sides quickly. 3. Combine with defensive hand motions.

Materials needed:

None

Steps:

1. Set up a circular ring. 2. Pair kids and have them spar lightly within the ring. 3. Rotate partners and encourage strategy and control.

Materials needed:

Markers for a ring

Steps:

1. Start in a fighting stance. 2. Step forward with one foot while throwing a punch. 3. Reset and repeat with the opposite side.

Materials needed:

None

Steps:

1. Pair kids and assign one as the leader. 2. The leader performs slow moves (punches, kicks) while the partner mirrors. 3. Switch roles after a few minutes.

Materials needed:

None

Steps:

1. Lead kids through stretches like forward bends and lunges. 2. Focus on breathing and slow movements. 3. Emphasize the importance of flexibility.

Materials needed:

Yoga mats

Steps:

1. Choose a martial arts stance (e.g., horse stance). 2. Have kids hold the stance without moving. 3. Gradually increase the time to improve focus.

Materials needed:

None