Session Content

The sessions are run in a military fashion, using the military discipline and communication strategies to engage with the group and ensure their focus is maintained throughout the session. Children and adults alike respond to this very well.

Aims:

Introduce structured exercise I.E circuit training.
Educate in exercise technique and what muscles each exercise works to help understand why they are doing them.
Make the session fun to show hard exercise can be enjoyable.
Make available the opportunity for children to be able to an extra hour of exercise each week.
Use Boxing pads and gloves for enjoyment, co-ordination & hand/speed and stress Cardio vascular fitness.

The Session will begin with a safety brief and exercise introduction.

Intro: (10 Minutes Total)
Injuries, Illness, H&S Brief (Water, Fire Exits etc).
Circuit explanation & demonstration of exercises, this is interactive with Children
Correct punching technique and safety explained.

MPR 1&2: (10 Minutes Total)
General mobilisation of all major joints and a gentle first raising of the heart rate and warming of the major muscles.
A brief stretch of all major muscles to be used during activity (10 Sec Prep Stretch).
Second pulse raising incorporating movement's specific to following workout. Combination punches Challenging Motor Skills), footwork, raising heart rate to working level mobilising major joints further, mentally prepping client for exercise to follow.
(The warm up again is informative and interactive aimed at children learning muscle names and locations during stretch)

Main Component: (20 Minutes Total)
A circuit concept incorporating the ethos of traditional boxing training, using recognised exercises taking a full working body approach for maximum calorie output and cardio benefit and using focus pads for combination work improving reaction skills, alertness and co-ordination. This component is designed and worked in such a way it allows everyone to work at their own level regardless of fitness levels or previous experience without hindering anyone else.

Cool Down: (10 minutes Total)
Taking Heart rate from its working level gradually down to a daily movement level by gradually reducing activity intensity.
Stretching all major muscles used (30 Sec Developmental stretch) focusing primarily on desk bound postural tightness i.e Pecs, Anterior deltoids, Lats, Traps, Hip Flexors and Hamstrings.
At this stage of the session more emphasis is placed on the children remembering the muscle names between them as a revision from the warm up.

Debrief: (10 minutes Total)
All equipment is put away by the children to promote team work.
Briefly highlighting to the group what worked well and what generally needs improving.
Insight into following session.
Safety reinforcement of hydration and nutrition.