COMBAT EVASION PROGRAM 1

COMBAT EVASION
PROGRAM 1 LEVEL –BEGINNER DURATION- 45-60MINUTES
WARM-UP (10 minutes)
BEAR CRAWL – forward/ backward- PRONE PUSH-UP (10) each end X 3 FROG BOUND- forward- POWER SQUAT (10), run back to start position X 3 SPRINTS (from lying position)- forward- STAR-JUMP (15), run back to start position X 3
FORMAL STRETCH/ INTRODUCTION (brief introduction of type training/ instructors background) (5 MINUTES)
MAIN – ( 20-25 minutes ) BLOCKING PATTERN No (1)- Show class/ class participation HAND PAD WORK- Crosses 20/40/60 Hooks 20/40/60 Upper-cut 20/40/60 ] Each person HAND COMBO’S- Block/ 3 Punch- 5-10 sets Block/ 3 Punch/Duck- 5-10 sets ] Each person b – Block/ 4 Punch- 5-10 sets Block/ 4 Punch/Duck- 5-10 sets ] Each person
ABDOMINALS/LOWER-BACK ( 10 minutes) PARTNERED SIT-UP( must slap partner’s hands on each sit-up) 15-20 repetitions X 3 PARTNERED LEG- RAISE (must hold partner’s ankles) 15-20 repetitions X 3 PARTNERED DORSAL RAISE ( must hold partner’s ankles) 15-20 repetitions X 3
FORMAL STRETCH (Quick review of class, Bow and class finish) (5 MINUTES) EQUIPMENT ( All the equipment needed for the class) White board/ black pen, cone markers, Boxing mitts/pads, stop watch, file/biros

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