Farrells Kickboxing July 2011

Farrell’s OperatiOn Manual

Farrell’s Kickboxing Handbook

2 Farrell’s eXtreme Bodyshaping, Inc.®

Farrell’s KicKbOxing HandbOOK


Introduction . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4Farrell’s Instructors . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5Instructional Training Breakdown . . . . . . . . . . . . . . . . . . . . . . . . . 8Keys to Success . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11Inclement Weather Policy . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 18The Anatomy of a Class . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 18Kickboxing Class Format . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 20Kickboxing Routines . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 23Technique Review . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 31And Just a Couple More Tips. . . . . . . . . . . . . . . . . . . . . . . . . . . . . 35Tools . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 36

Table of Contents



Introduction

Congratulations on being selected to become a part of the Farrell’s eXtreme Bodyshaping® family of kickboxing instructors. This handbook is meant to be a guide to help you prepare to teach high quality kickboxing classes, and is the formula for kickboxing class success.



Farrell’s Instructors

Trainee . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6Level I . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6Level II . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7Level III . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7



Teach fitness classes according to defined format and adhering to Farrell’s philosophy. The compensation range is dependent upon evaluations, experience and certification level. Levels of certification are determined separately for kickboxing and resistance bands.

Trainee:•Requirements:

• Completion of all employment paperwork prior to training.• A minimum of one training session is required with a location manager or

instructor trainer. •Benefits:

• Beginning compensation is the minimum instructor rate.

Level I•Requirements:

• A minimum of three (3) training sessions with a location manager or instructor trainer.

• An average attendance of 3 classes per week.• A minimum of six (6) months serving as a trainee instructor.• A minimum of twenty-five (25) classes taught.• Passing the Level I tests and attendance at required certification class.

•Benefits:• Compensation shall be at the second level instructor rate. • A 25% merchandise discount.




Level II•Requirements:

• A minimum attendance at three (3) quarterly training sessions (1 at time of level 1, plus 2 more).

• An average attendance of 3 classes per week.• A minimum of fifty (50) classes taught at level I.• A minimum of 12 months consistent successful teaching experience.• A minimum one successfully completed staff evaluation/performance review• Passing the Level II tests and attendance at required certification class.• Current certification in CPR and First Aid

•Benefits:• Compensation shall be at the third level instructor rate. • Free tuition shall be granted for the instructor. • A 25% merchandise discount shall be given.

Level III•Requirements:

• An average attendance of 3 classes per week.• A minimum of three (3) additional quarterly training sessions (1 at time of level II

plus 2 more).• A minimum of fifty (50 KB/50 RT) successful consistent teaching experiences at

level II. • A minimum of 12 months consistent successful teaching experience.• Passing the Level III tests and attendance at required certification class.• Current certification in CPR and First Aid.

•Benefits:• Compensation shall be at the highest levels • The same discount benefits as Level II apply.




Instructional Training Breakdown

Part One . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9Part Two . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9Part Three . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9Part Four . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 10Part Five . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 10



Part One:During the first class, the basic hand and kicking techniques will be demonstrated. You will be asked to perform these techniques during class and given tips on how to improve your form. During this class, by an instructor trainer and/or manager, you will be evaluated/ interviewed to determine if you qualify for hiring. Whether selected for hire or not, please practice the suggestions provided at this class, it will only help you to improve. A basic 3 minute warm-up will be demonstrated the instructor trainer. If selected for hire, you will be asked to write up a 3 to 5 minute warm-up routine and bring it back to the next class. Prior to going to Part 2, you must complete all new hire paperwork with your location manager.

Part Two:Once the new hire paperwork is completed, you may attend part 2 of the training. In the second class, techniques will be reviewed again. This gives the instructor an opportunity to fine-tune the techniques. After the review, each student will perform a warm-up. The instructor trainer will evaluate your skills and presentation style and provide suggestions. It will be at this time the instructor trainer may suggest that you may need to work on your techniques more before moving on to the next step. After that, a 10-minute rhythmic section of class will be demonstrated. You will be asked to develop a 10 to 15 minute rhythmic cardio and a stretching routine, in addition to another warm-up routine. You will be asked to schedule a time with an instructor trainer to perform the routine. Bring a copy of the warm up critique sheet.

Part Three:This is your opportunity to instruct part of a kickboxing class. Turn in a copy of your class plan to the instructor trainer. Plan to set up the music, greet students and collect attendance cards. You will do the warm-up; stretching and the 10-15 minute rhythmic cardio part in this session and the instructor trainer will give specific feedback on the strengths, areas for improvement, on transition techniques and give different technique ideas. Mastery could take more than one class. Next, schedule your next training opportunity with an instructor trainer; this will be either to lead another cardio section or to move to the bag portion. Bring a copy of the rhythmic cardio critique sheet.




Part Four:This is your opportunity to lead the bag portion of the workout. Turn in a copy of your class plan to the supervising instructor. Plan to start instructing when the instructor trainer states time for gloves and bags. The instructor trainer will provide feedback after class. This could take more than one class. Schedule your next training opportunity with a supervising instructor; this will be either to lead another bag portion or move to your final step of teaching a whole class with the supervising instructor. Bring a copy of the kickboxing bag work outline.

Part Five:This is your opportunity to instruct a full kickboxing class. Turn in a copy of your class plan to the instructor trainer. Plan to set up the music, greet clients and collect attendance cards. Remember to start class on time. The instructor trainer will provide feedback after class. Bring a copy of the kickboxing full class critique sheet. Once you master this section of the class work, you will be ready to be put on the schedule. Congratulations! You are now a trainee level instructor. You will need to teach at least 25 classes and be at the trainee level for 6 months to qualify for Level 1 instructor testing. Keep up the hard work.




Keys To Success

Before Class Starts. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 12Handwrapping Directions . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 13Basic Teaching Suggestions . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14Beginning 10 Week Course . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 15Good Practices . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 16 Cd Use . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 16Finally . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 17



Here are some basic tips and procedures to make sure that Farrell’s kickboxing classes are fun and effective. There is always a balancing act between the new students and the students who have done it for a while. These tips will help you be prepared to teach a “rockin” class. These tips will help with all class sizes and a mix of students.

Before Class Starts:• Have a plan before you step on the floor. Know what you are going to do. A written

plan in hand is very helpful, especially with your first few classes. Many seasoned instructors still write out a class plan. They may not follow the plan totally as written, but it is there as a guide. Some instructors write notes to themselves to smile, to say words of encouragement, to make comments on how to do certain techniques, etc. This really does help.

• Arrive at class at least 15 minutes early to greet and say “hi” to everyone. Even when you start class, say “hi, my name is ...” Most people don’t know who you are and are too afraid to ask your name. If your location has the option of a name board for the instructor, be sure your name is posted appropriately.

• Make sure you know how to work the headset and the volume controls. If you don’t, ask the location manager or another instructor. Notify the location manager if the battery supply is running low or there are any other equipment problems as soon as possible.

Keys To Success



• Pick a CD from the provided KB music case. The beats per minute should be at least 139 to start to around 150 at the end. Most of the CD’s at the facility are marked by beats and cardio kickboxing will fit into that category of 139-150. Only use music provided by Farrell’s, unless otherwise approved by the franchisee, manager or head coach.

• Collect the attendance cards from everyone. If they don’t have one, ask them to complete a guest sign in sheet. (At 5 minutes before class starts, take a quick head count, and make sure you have same number of cards as students.) This will help you to learn your students’ names and build an important connection between you and your students.

Note: All instructors MUST wear and use the microphones during every class for the entire class period. Instructors must also wear clean martial arts shoes (in good repair), and an Farrell’s instructor shirt, available at our Farrell’s pro-shop.

Handwrapping Directions:• Hook loop over the thumb; begin with the seam down. • Go around wrist 2-3 times. • Go from back of the wrist to the back of your hand, and then between thumb and

pointer finger. • Use a figure 8 motion between the wrist and the hand to create a barrier that

protects the wrist and hand from a boxer fracture. • Finish at the wrist with 1-2 times around and attach the Velcro at the farthest point

from the hand.

Keys To Success



Basic Teaching Suggestions:• The class progression is as follows: warm-up with light jabs and light kicks, stretch,

rhythmic cardio until 20 minutes into the class at max. Roll the bags out and do your planned bag workout. The intensity should climb as your class progresses.

• Try to stay balanced with 12-20 moves (15 – 30 seconds) per technique and then switch techniques. (Work both sides and upper and lower body)

• Instruct people to all be moving in the same direction. This is especially helpful in the larger class sizes in order to avoid having someone kick their neighbor.

• Face and mirror the students when teaching. This means that you will face the students and as you call out “left jabs,” for example, you will be doing right jabs.

• Keep the techniques low impact (i.e. No high jumping drills, people have been hurt doing those.) Our rule of thumb - if your mother can’t do it, it’s probably not good for our FXB students to do, especially if we as instructors are risking injuries. Always keep safety first as an instructor.

• Give individual instruction during the bag portion of the workout. It is great seeing people improve because of the individual instruction that you give! That is where the joy of teaching lies. Please tap into that!

Keys To Success



Beginning 10 Week Course:At the beginning of a new session, stay basic, and focus on proper technique for the first couple of weeks. By week 5 you can start adding more challenging, but not impossible, combinations. (Let FIT students know where they can take it up a notch, during those first few weeks!) If you need help with your class plan then request help from the location manager, instructor trainer or franchisee. Again, to help teach new students, simplify the combinations and encourage FIT students to focus on speed, power and intensity the following first week schedule is recommended.

ThefirstweekofeachFarrell’sconsistsof:Monday:Kickboxing: back to the basics – the rhythmic part of the class will be the same, but will include a bit more verbal instruction. The bag portion of this class will focus mostly on kicking, learning correct form. The workout will still be intense, just basic and simple. Wednesday:Kickboxing: back to the basics – the rhythmic part of the class will be the same, but will include a bit more verbal instruction. The bag portion of this class will focus mainly on punches, learning correct form. Again, the workout will still be intense, just basic and simple. Friday:Kickboxing: Simple, yet intense class, mixing the skills we learned on Monday and Wednesday.

Keys To Success



Good Practices:• Always stay positive and walk with people through their challenges in class.• Remember that the course is a ten week course and getting better is an individual

process. Give a tip to get better for the next class and after they have that mastered, give them another tip. It’s all about the journey.

• After class, ask them how class was and send them off on a positive note. They should leave thinking that even though the class was challenging, they can’t wait to come back to do it all over again!

• Have you ever walked around the class during the bag segment and wondered where to begin correcting someone’s technique? For a month or so, focus on two things in particular:

• Keeping the hands up when doing techniques (it helps balance as well as providing protection if a person were facing an opponent).

• Having the front foot pointing forward while in base position and the back foot pointing at a 45 degree angle to the corner.

CD Use:• Only use the music that is provided. We have tried to find music with balanced

appeal. New music is provided on a regular basis.• Leave the KB music at the location.• If you don’t like a certain CD, use another one. There are many to choose from.

Please don’t throw away CD’s if you don’t like them!

Keys To Success



Finally:• Be the example - wear clean, martial arts shoes when you teach.• Wear instructor apparel (Farrell Apparel). During classes employees should always be

dressed in an approved staff uniform with Farrell’s eXtreme Bodyshaping logos. • Proper attire for teaching a kickboxing class is an Farrell’s shirt, athletic pants or

shorts, and martial arts shoes. Current required color in apparel is black.• As additional apparel is developed for Farrell’s XB, all instructors and staff will be

expected to wear the required Instructor apparel. • The location manager, corporate representatives or the franchisee will call

any clothing issues to the attention of the employee if dress is deemed to be inappropriate, and he/she may be asked to change into more appropriate attire.

• Staff dress guidelines must be adhered to at all times.• Use the microphone – it is your friend!• Turn the music up! Have a good balance between your music and the microphone.• Stay active in classes, but this is not your time to work out. The class you are

teaching and getting paid for is not a class for you in which to workout.• Never give up! Remember everything is constructive. People will always have an

opinion, take comments and use what you can. Remember we all have favorite instructors. Keep learning!

• Take other people’s classes to keep your routines fresh and share your ideas too.• Check out the www.extremebodyshaping.com website for ideas. There is a

section just for instructors, see you manager for updated login and password. We are continually working on this part of the website, so check back for updates occasionally.

• Practice, practice, practice! Your technique needs to be top notch, and there is no better way than to practice. Don’t forget transitions in your practice.

Keys To Success



Inclement Weather Policy

• Never risk endangering yourself on the roads. If you feel it is not safe to drive – then don’t.

• When listening to the weather reports, if you live on secondary roads or feel you are going to have a difficult time making it to class then let the manager know ASAP – so they can help you line up a substitute.

• We must do everything in our power to be there for our students. Always have a plan “A”, “B”, and “C” when it comes to being open for classes. Our students will greatly appreciate it.

The Anatomy of a Class

75%: Physically intense workout (the physically demanding workout is key)

15%: Giving personal instruction (walking around during the bag portion of class and giving tips to help the students with their technique)

10%: The little detailed things that will take a “B” instructor and make them an “A” instructor. (Giving encouragement, monitoring your class to see what is working and what is not, varying the workout, asking for increased effort, being an example and role model when taking class, being physically fit, and knowing your students personally.) Remember, students are always watching!



The Anatomy of a Class

General outline of a class:Warm-up: 3-5 minutes

Stretching: 3-5 minutes

Rhythmic Cardio: 8-10 minutes• Basic 1, 2 and 3 punch techniques that you can do in a 4 count to the beat.• Count down to the next move usually from 4.• Do the same techniques on both the right and left sides.• Work both upper and lower body• Switch to another technique every 15-30 seconds.

Bag Work: 25-28 minutes• 2 minutes on the bags and two minutes off to give your cardiovascular system a

workout, then a rest. (2 students per bag)

Cool down and stretch: 2-3 minutes.• Use simple and focused stretches.

Why this format?• To have a steady and constant progression of intensity.• To provide a safe class that everyone can do



Warm Up . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 21Stretch . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 21Cardio . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 21Bags . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 22Cool Down Stretch . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 22

Kickboxing Class Format



3 to 5 minute warm up :The purpose is to get the blood flowing through the body and gradually elevate the heart rate. Use large body motions when doing this portion of the workout.

Stretching:The purpose is to stretch out the muscle areas once they are warmed up. You should work from head down and get all the major muscle groups. The stretching routine plus warm up should be no more than 7 minutes total. There’s no need to sit down and stretch at this point as this stretch is to prevent injuries and enhance class performance.

Rhythmic Cardio:The purpose is to gradually increase the heart rate, while reaching “level 10” intensity. Routines should include working both upper and lower body areas. Transitions from one move to another need to include these steps: announcement of the next move, and count down to the next move (4,3,2,1). Transitions are one of the most challenging parts of the rhythmic cardio part of the workout. To help a transition go smoothly, start routines with a simple move, then add on to the move and finally come back to the beginning move, before going to the other side or to a totally different move. You can add simple moves like jumping jacks, jump rope, ski Iowa, etc. between switching sides of a complicated set. Try to keep routines of each move to 12 to 20 moves (15- 30 seconds) then go to the next move.




Cool Down Stretch:The purpose is to last 2-3 minutes of class and it is to help students lower their heart rate. Stretching helps reduce lactic acid which creates muscle soreness. This is the time that people can push/increase their flexibility. Encourage students to continue stretching after class, if they have time. Important areas to target are lower body and abs.

Bags:The purpose is to keep the heart rate up and reach “level 10” intensity while hitting the bag by doing both cardio and strengthening exercises (calisthenics.) Just as it’s impossible to sprint for 20 minutes, it’s impossible to have 20 minutes of “level 10” intensity on the bag. So the idea is to have 2-3 minutes of focused intensity hitting the bag, and then take 2 minutes to catch your breath, while doing exercises off the bag. With the bag workouts, class size plays a very important role in how you set up your class routine. Larger classes require some students to be on the bag and some to be off the bag. Smaller class should also have two students per bag so they can push each other. Please try to avoid having students alone during the bag segment of class. With smaller class sizes, you may need to limit the number of bags on the floor. Make sure you work all areas of the body during the bag work out, arms, legs, abs, cardio and strengthening. Steps in a combination technique should be 30, or 1 minute in length then switch to the next part of the combination. Usually sets run 2 minutes on the bag and 2 minutes off the bag. For a new group of FXB students, it is a good idea to keep the




Kickboxing Routines

Warm Up . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 24Stretch . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 24Cardio . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 25Rhythmic Combinations. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 25Station Drills . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 26Bag Work . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 26On Bag . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 27Off Bag . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 28Bag Routines . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 30Cool Down Stretch . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 30



Warm-up: 3 to 5 minutesThe warm-up is intended to help wake up the body and get the blood moving. It is usually about five minutes in length prior to stretching. Each technique listed is a suggested approved exercise. Please use only exercises from this list. It is also assumed that you will start on the left side (your left, students’ right) then repeat the exercise on the other side. Ten to twenty repetitions per side is recommended. Just breaking a sweat is a good warm-up.

• Jab• Jab / cross• Four step with knee folds• Jab / Jab • Low front snap kicks• low front kicks• Jab / Jab / cross• Block / cross hand punch• Bob and weave• Four count step round kicks

Any simple cardio combination from our list will work in this warm-up segment.

Stretch: 3 to 5 minutesThe stretch is performed immediately following the warm-up. The focus of this stretch is to elongate the muscles to prepare them for maximum extension to avoid injury. Hold each stretch for four to eight counts.

• Rotate the neck. Have the students rotate in front without making a full circle. • Look to each side• Look down and back

• Arm circles, forward and back• Waist turning• Hip rotations• Ham string stretch, toes down and toes up• Hurdlers stretch• 25 push-ups• 25 crunches

Kickboxing Routines



Rhythmic Cardio: 8-10 minutesThe purpose is to gradually increase the heart rate, while reaching “level 10” intensity. Routines should include working both upper and lower body areas. Try to keep routines of each move to 12 to 20 moves (15- 30 seconds) then go to the next move.

Rhythmic Combinations:• Jab• Cross• Jab-jab-cross hand, step.• Jab-jab-jab-cross hand• Jab-cross-jab, step• Jab-cross-jab-hook• Jab-cross-jab-uppercut• Jab-uppercut• Jab-uppercut-hook, step• Jab-uppercut-hook-cross hand• Jab (l) –hook (r)• Jab (l) –hook (r) – hook (l)• Jab (l) – hook punch (l)• Jab (l) – elbow (l)• Jab (l) – uppercut (l)• Jab (l) – hook punch block (l)• Cross hand (r) -hook (l)• Cross hand (r) -hook punch block (l)• Cross hand (r) -hook punch (l) - hook (r)• Cross hand (r) -hook punch (l) - uppercut (r)• Cross hand (r) -hook punch (l) – cross hand (r), step• Cross hand (r) – uppercut (l)• Cross hand (r) – elbow strike (l)• Knee strikes• Knee, jab cross• Knee, cross• Knee, cross, jab• Knee, jab, cross, jab• Knee strikes, step, side kick to the back• Knee strikes, step, side kick off to the side• Squat, alternating knee strikes

Kickboxing Routines



Rhythmic Combinations Continued:• Round kicks• Round kick, jab cross• Round kick, cross• Round kick, cross, jab• Round kick, jab, cross, jab• Round kick, step, side kick to the back• Squat, same side round kicks

Station drills: 2-5 minutesHave the students divide up around the room into 4 or 5 groups, have each group do 1 minute of a different types of Calisthenics, then have them switch groups. (Give them 10 seconds to move to the next group, and then start the next cycle.) Maximum of 5 minutes. This is can be done at the end of cardio as a transition to bags or at the end of bags as a transition to cool down.

• One minute pushups• One minute squats• One minute crunches• One minute of steps over line

Bag work: 25-28 minutesThe bag segment of the class is where the rubber meets the road. Putting an object (like a bag) behind a technique re-enforces better technique. Putting weight behind the technique also develops bone density, strengthens muscles, and brings a sense of realism to the movements. Instructors should rotate from upper to lower body and also interject off the bag drills to allow a short opportunity for cardiovascular recovery time.

Kickboxing Routines



On bag:•2-technique combos starting with a jab punch:

• Jab, cross • Jab, jab• Jab, hook (l,r)• Jab, hook (l,l)• Jab, uppercut to midsection (l,r)

•2-technique combos starting with a cross hand punch:• Cross hand, hook (r,l)• Cross hand, uppercut (r,l)

•Other 2-technique combos:• Cross hand hook, front hand hook (r,l)• Front hand hook, cross hand hook• Front hand hook low, front hand hook high• Front hand hook, cross hand

•3-technique combos starting with a jab:• Jab, jab, cross• Jab, hook, hook (l,r,l)• Jab, hook, hook (l,l,r)• Jab, uppercut, hook (l,r,l)• Jab, cross, hook (l,r,l)• Jab, cross, jab (l,r,l)• Jab, hook, uppercut (l,l,r)• Jab, hook, cross hand (l,l,r)

•Other 3-technique combos:• Cross hand, hook, hook (r,l,r)• Cross hand hook, front hand hook, cross (r,l,r)

Kickboxing Routines



•Kicks and combo techniques:• Jab, cross, front leg round kick• Jab, cross, jab, switch foot round kick• Jab, jab, cross, switch foot round kick• Sliding side kick• Jab, cross, hook, switch foot round kick• Switch foot round kick, cross hand• Switch foot round kick, jab cross• Switch foot round kick, cross, hook, back leg round kick• Jab, cross, switch foot, round kick• Jab, round kick• Cross, switch foot round kick• Front round kick, rear round kick• Cross, round kick to the body• Hook, round kick to the body• Hook, cross, round kick to the body

Off Bag:•Squats:

• Squat switchfoot• Squat front kicks (round, side kicks)

•Lunges:• Alternating front (X2)• Alternating back (X2)

•Calf Muscles:• Nordic Track• Ski Iowa• Jump Rope• Drills over a line on the mat• Calf raises center, toes in, toes out

Kickboxing Routines



Off Bag Exercises Continued:•Abs

• Situps• Partner situps• Situps with punches at top• Crunches• Crunches with cross punch• Crunch with legs up• Crunches with legs flat• Crunches with leg in butterfly• Cross crunch (elbows to knees with legs bent and feet on the floor)• Ankle grabbers• Oblique crunch on each side• Oblique twists with body at 45 degree angle• Tea pots with or without med ball above the head• Leg scissors• Shin kicks without ball

•Pushups• Regular pushups• Pushups on your fists• Wide stance pushups• Narrow stance pushups• Tricep pushups• Slow count pushups

•Glutes• Kneeling or standing fire hydrants• Donkey kicks• Bent knee or straight leg heel to the ceiling• Butt burners (feet up on the bag hips to the ceiling)• Lying stationary round kick or side kick

Kickboxing Routines



Bag Routines:This gives some sample class plans that demonstrate the 2 minutes on and 2 minutes off the bag. For the most part the right and left has been removed from the sample plans. In class both the right and left side will be worked.

On Bag: (2-3 minutes) Off Bag: (2-3 minutes)

Back foot roundhouse kick L Right leg slow side kicksBack foot RH kick X 2 L Left leg slow side kicksBack foot roundhouse kick R (from hands and knees)Back foot RH kick X 2 R

L jab/ R cross left side oblique crunchesL jab/ R cross/ L jab right side oblique crunchesL jab/ R cross/ L jab/ R roundhouse

R jab/ L cross Calf RaisesR jab/ L cross/ R jab SquatsR jab/ L cross/ R jab/ L roundhouse

30 second burnout roundhouse R30 second quick jab/cross right lead Alt forward lunges30 second burnout roundhouse L Alt step back lunges30 second quick jab/cross left lead

Cool down stretching: 2-3 minutesStraddle stretch (feet apart wide, stretch right-center-left)Butterfly stretchAb stretchArm, shoulders, glute stretch

Kickboxing Routines



Technique Review

Stance And Body Position . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 32Basic Movements For All Punching . . . . . . . . . . . . . . . . . . . . . . . . 32Jab Punch . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 33Cross Hand Punch . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 33Hook Punch . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 33Uppercut Punch . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 33Knee Strike. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 34Front Snap Kick . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 34Roundhouse Kick. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 34Side Kick. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 34



The information contained in this section will give you a description of how each of the moves should be performed and a way to describe the move to students in class.

Stance & body position:•Feet:

• Feet staggered, lead foot forward.• Front foot FLAT, weight in middle, big toe pointing toward your target.• Back foot at 45 degrees outward angle, heel up slightly to press off the ball of the

foot.• Weight equally distributed between both feet.

•Hands:• Hands up covering your jaw line(eye brows), elbows in next to your body.• Front hand slightly lower than back hand.• Back hand up closer to temple.• Hold hands so the palm is next to your face, knuckles facing outward, this will

help keep the elbows down.•Finally:

• Shoulders over your hips, and head in the center of your body.• Chin should drop naturally and stay down during all techniques.

Basic movements for all punching:• Relaxed, open fist until the point of impact, then make a tight fist driving big knuckles

forward.• Elbows in and down, close to body.• Turn body (hips & shoulder) driving punch hand shoulder towards target.• Always bring your hands back to your face. Your straight punches should follow the

same line forward and back.• Hip and shoulder work together, shoulder over hips .• Shift some weight to front foot while pressing off the back foot.• Drive your big knuckles forward, and rotate hand at the very end of the punch, so the

palm of hand is down.• Keep punching shoulder up to protect face.• Keep jaw closed.• Opposite punching hand will always stay up to protect yourself.

Technique Review



Jab punch• Big toe points toward target, front hand leaves your shoulder and face.• Keeping the front foot FLAT, dip your front leg knee to the inside slightly while

turning the hip and shoulder into the target and driving the hand forward.• Apply slight amount of weight to the front foot for balance.• Elbow down, hand turns over at the end of punch, while turning the hand, make a

tight fist so the big knuckles are forward.• After contact, the hand relaxes again and comes back on the same line.

Cross hand punch• Big toe points toward target (front foot), back hand leaves your face with hand

slightly open, elbow down until point of contact.• Pushing off back foot driving some weight forward to the front foot, shoulder and hip

should move forward simultaneously towards the target.• Elbow down, hand turns over at the end of punch, while turning the hand; make a

tight fist so the big knuckles are forward.• After contact, the hand relaxes again and comes back on the same line.• Don’t forget to keep your jabbing hand up while throwing the cross.

Hook punch• Bring hand (thumb up position) and elbow parallel to the floor.• Arm is fixed in one place, strong, no sweeping punch motion.• Pivot front foot (heel up) driving the hip and shoulder into the target. • At the same time, make a fist and drive the big knuckles forward.• Hand and body position should return on the same line they left from.• Hook is very short and tight, it does not loop wildly outward, do not lean forward

with your head.

Uppercut punch• Elbows in Tight to the body.• The hand leaves face at the same time the back foot pushes weight, back hip and

shoulder forward – pivot back foot.• Hand turns over so the palm is facing you.• At the same time, make a fist and drive the big knuckles forward and upward through

the target. (only during rhythmic cardio)• Hand and body position should return on the same line they left from.

Technique Review



Knee strike• Push knee into target (don’t sit on knee strike).• Reach and pull into target.• Keep toes pointed down when striking.• Base foot on “tippy toes” and keep body “tall”

Front snap kick• Extend your knee into the target and recoil after extension.• Use the ball of your foot or heel for striking.

Roundhouse kick• Turn the base foot 135 degrees when kicking.• Strike with instep and shin, pointing foot when kicking.• Keywords: Twist, Knee, Snap, Recoil.

Side kick• Turn base heel 180 degrees towards target.• Strike with heel and knife edge of foot.• Keep foot level on target.• Keywords: Twist, chamber, stomp, recoil.

Technique Review



And Just a Couple More Tips

• Remember not to yell into the microphone.• Remind students that you will tell them when to take off their gloves during the

bag workout. All on or all off, there are benefits to doing some floor work with the gloves on. However new students might have difficulty doing push-ups with the gloves on, so make sure those type of exercises are in a glove off time in the beginning. Everyone MUST wear gloves when striking the bag, no exceptions.

• Rotate moves between arms/legs and cardio/strengthening exercises. Students want a balanced workout.

• Add difficulty for FIT students when planning classes during the first few weeks of a new session. Remind FIT students that intensity and proper technique is the key to a good workout. Complex moves are not necessary to keep student’s interest. Most time, complex combinations slow the class down and frustrate the students.

• It is better to have more class ideas than time, this will allow flexibility.• Keep the routines simple and flowing smoothly. Be enthusiastic and encouraging – it

is contagious and will lift up the atmosphere of the class.



Tools

Warm Up Critique Sheet. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 38Rhythmic Critique Sheet . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 39Full Class Critique Sheet . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 40Kickboxing Bag Work Outline . . . . . . . . . . . . . . . . . . . . . . . . . . . . 41



This section contains your evaluation tools for the warm up and cardio section that you will need to provide to your instructor trainer. In addition, there is an outline for setting up the bag portion of your routine.

These are the example of the forms:The actual forms are avaivable from your Farrells location manager or head coach.

Tools



Tools

Farrells Kickboxing July 2011

Documents

Transcript of Farrells Kickboxing July 2011