Aqua Combat London Style- 202

Transcription

1 Warm up demonstrating all the moves that will be used in the main section of the class. Including, Ready stance, punches and kicks. All Combat London style routines use all plans of movement (Sagittal, Frontal and Transverse) Music has been selected to motivate the participants and includes, Roar, Stronger, Fight Song, Music Hit me with your best shot, It ain t me, Tears, Too good at Goodbyes. (mixture of moves) Slap Push down using palm Scratch open fingers and claw down Single Arm Scratch Hair Hair pulling down to the sides (Slap may also be called close the heavy door) (Scratch may also be open the big present) (Hair pull may also be shelf to table) Progression Move arms away from body Regression Slice hands, fingers close to the body Teaching point Back straight, don t lean forward, knees slightly bent Jacks Jab diagonal with a Back ander (Hander) Jabs Diagonal down Jabs down x 4 stamp x 2, Jabs down x 4 stamp, Boot in kick Diagonal Kicking (put the boot in) Alternate punch down Jabs Diagonal down Jabs down x 4 stamp x 2, Jabs down x 4 stamp, kick Diagonal Kicking (Put the boot in) Progression Small fast powerful punches Regression Slice hand to limit surface area Teaching point. Elbow stays soft, slight bend of the knees, shoulder of punching arm leans slightly forward Kicks Alternate forward Kicks single Leg Kicks alternate legs Page1

2 Kicks single wide Kick front and wide, single leg Repeat other leg Alternate Kicks Single, single, Double Kicks x 3 1 x Wide Kicks x 3 1 x Wide Kicks Single, single, Double Progression Do not use arms to assist with balance, High kick Progression x2 On Double Kick both legs up in front Regression Use arms for support, low leg kick Teaching point Supported leg slightly bent, kick from the heel, slight lean back Uppercuts Uppercuts then palms open (ethicize on the push up, then use the back of the hand to push the water down) Uppercut Alternate Single single Double Upper Regression Short levers, slice hands Teaching point If wrists hurt use flexuous arms. Jab s Mix uppercuts and Jab s Jab s and Back Kicks Punches Alternate Singles 3 X1 3 x 1 cross Singles power punch 3x 1 3 x 1 Cross Alternate punch Progression Power punch and pull arm back fast Regression Slice hands forward and back Teaching point Keep abdominals engaged, legs slightly bent, do not lock the arms Hooks Alternate Single single Double Hook Page2

3 S, S hook, Jab S, S, Jab Jab Jab s alternate Hooks Alternate Hooks x 4 each side Double hook 1 x Upper 1 x Hook Hooks x 4 each side Double hook 1X upper 1 x hook Progression Hands and arms are away from the body Regression Elbows close to body, slice hands Teaching point Back straight, legs slightly bent Jacks Slow slow quick quick slow Temper Tantrum out out, in in Side kick Leg breaker (from ankle snap, knee snap to belt buckle) Elbow Elbow strike Punch back (ouch) Temper Tantrum Side kick Leg breaker (from ankle snap, knee snap to belt buckle) Karate kicks Progression Lean body over to the side, high leg (kick knee height) Progression x2 on front kick both legs to come up Regression Keep to ankle height, slight lift of the leg Teaching point Supporting leg slightly bent, reach out with opposite arm to assist balance Knee lift Repeater knees Knee, knee, kick Roller Single Roller take out to the side Roller Single Roller Take out to the side Regression Short levers, slice hands Teaching point If wrists hurt use flexuous arms Ski (The Getaway) Page3

4 Ski, Pump arms by side as if running Progression ½ Ski Regression Slower ski long legs Teaching point Chest to remain facing front, back straight, legs to land with knees soft, engage the core Dig the Grave Regression Slice fingers, elbows in close Teaching point Turn shoulders in line with the swinging movement Ski (The get away) Ski, Pump arms by side as if running Progression ½ Ski Regression Slower ski long legs Teaching point Chest to remain facing front, back straight, legs to land with knees soft, engage the core Dig the Grave Regression Slice fingers, elbows in close Teaching point Turn shoulders in line with the swinging movement Cool down Health and Safety, It is important to ensure that all participants have enough room to Kick and punch without touching anyone around them. Hands/arms should not break the surface of the water. The instructor should be aware of any participant not water confident. Correct techniques are required to minimize the risk of injury. Alternatives / adaptations may need to be given to special populations, such as anti/postnatal. Knee or hip replacements. When demonstrating moves that require both feet to be taken off the floor, the instructor should either sit down or use the arms as legs to demonstrate. Precautions need to be taken on poolside as the floor will be wet and slippery. Both Instructor and Participants should all keep hydrated and have access to fluids. Teaching, Demonstrations Clear demonstrations need to be shown as participants may not be able to hear all instructions. Page4

5 Teaching should always be done from the pool side (deck) and not in the water, so that the instructor can be seen and can see the participants. When demonstrating punches the instructor will need to keep hands low, so that the participants do not bring the hands out of the water. When demonstrating moves that require both feet to be taken off the floor, the instructor should either sit down or use the arms as legs to demonstrate. It is important for the correct techniques to be shown, keeping the ears, shoulders, hips and heels in line. Teaching points should always be included. Contraindications Relative contraindications may also be referred to as cautions Caution must be taken if the participant suffers from arthritic joints, especially if they have a flair up. When kicking both legs out to the side, hips and should not be twisted. Chest and hips should remain facing the front. When kicking legs behind the body, the chest should be leaning forward, so that no pressure is placed on the lumber spine. Page5