Task Card Collaboration

8/11/2019 Task Card Collaboration

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Punching with Equipment

Your teacher will place you into groups.

Each group has 1 set of gloves and pads. One person should wear the padswhile 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 facewith 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 palmfacing down. Punch using your left and right arms to “box”.

Do not punch hard until you know you can keep your wrist straight and controlyour punch. YOU MAY HURT YOURSELF.

3. The pad holder.

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



Punching with equipment

1. Divide students into groups or pairs (depending on how many sets ofgloves and pads you have) bear in mind physical size, strength, attitudeand 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 thatstation. !

5. Alternatives for kids who can‟t do this with another person for physical orbehavioural reasons? Behavioural: work with an adult supervisor who is

physically stronger and can model restraint. Physical: Assess forpossibility of modifying position? Make sure student is working withsomeone who will match their needs, may have to be an adult if needs arevery sensitive. Students can also practise form while wearing gloves butwithout making any contact/with a bag if available. Behaviourallychallenging students should be given a chance to show they can betrusted wherever possible, as they can gain a great deal from therewarding discipline of boxing training. The documented correlationbetween power sports like boxing and negative social behaviours arestrongly 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 culturalinfluences without reducing physical participation.



ReferencesBlitz 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 antisocialinvolvement in preadolescent and adolescent boys. Journal of Child Psychologyand Psychiatry, 46(5), 468-478. Retrieved fromhttp://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 you‟re 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



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 ensurethe muscles are worked to their maximum capacity. PUSH HARD!

Substitution activities: leg raises, reverse crunches (brings legs toward chestinstead 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 flexibilityrequired 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.

Task Card Collaboration

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