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Recommendations for Class Format |
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Kick Box Class Format Recommendations Listed below are a number of class formats related to kickboxing, developed by Promise Enterprises and the International Sports Conditioning Association (ISCA). Sport specific warm-up - 7-9 minutes. Static stretching (non-bouncing) stretches of the muscle groups to be used. Cardio-Segment - A self-paced series of athletic, boxing/kick boxing, and martial arts inspired movements of varying intensity. Can be choreographed or freestyle. The movements should focus on utilization of all muscle groups for appropriate duration of time. Combinations should include punches and/or kicks Strength, agility and balance - Push-ups, abdominal and rope jumping. These movements will develop force and speed of the legs, arms and core muscles of the body. Cool-down - Using lower intensities for the sport specific movements. These movements should allow the body to gradually slow and recover from the workout. Stretch the major muscle groups including those of the low back, hips, thighs, shoulders chest, and arms. |
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