Documente Academic
Documente Profesional
Documente Cultură
CONTENT
Slide One Warm-up & Preparations Slide Two Drill Slide Three Routine Slide Four Conditioning
WARM UPS PREPARATIONS Normal warm-ups, head to toe - Neck stretches - Shoulder rotations - Arm stretches - Waist stretches - Squats/Knee rotation - Hamstring stretches (optional) - Ankle rotations - Running etc. Environment Safe or not? - Water hazards - Fire hazards - Dangerous objects lying around Attire - Proper attire for both teachers and students eg. Students wearing sandals/slippers should train barefooted* on gentle grounds
*Depends on texture of ground
Etc.
- Only suitable shirts to be worn during trainings, if not, send home to change. - No jewellery, watches, etc.
D R I L L S
Easiest
Stances - Ma Bu - Gong Bu - Pu Bu
Others - Xu Bu - Xie Bu
Hardest
Jumps - TKFJ - XFJ - TKBL - XZ - Cartwheel CSF
Others - XZZT - CKF - CKFZT
Source : http://spwushu.cca.sg/wiki/wushu-videopedia/
Step Two REVISING -To make sure students remember their routines - eg. 10 sets : 1 break *
*Varies according to toughness of routine
- Refining
ROUTINES
CONDITIONING
STAMINA
Abs*, legs* & hands Again, toughness of conditioning varies according to level of student Eg. Beginners <80 Intermediate <100 Advanced >100 Targets for conditioning Strength, coordination or speed?
All conditioning + together should not be more than what the students level can handle
*more important
Strength eg. 4 sets 10 reps ea : 10sec break Speed With speed comes time. Thus a TIME LIMIT must be imposed for ea set/rep
Homework :
This is how the lesson planning sheet should look like (according to what coach drew on the paper) : Part Warm up Prep [Duration] Drills [Duration] Routines [Duration] Conditioning [Duration] Description What youre going to do. Method How youre going to conduct. blablablabla Formation XXXXXXX XXXXXXX XXXXXXX O (Example) Remarks Aims and stuff? O.o