At Home Training Planner: 3 - 4 Year Old's


Lesson 1: KICKING


Section 1: Static Warm-ups

• Arms: Hold seal position for 10 seconds - Raise your head and belly off the ground using your palms, just like a seal.

• Legs: Hold jack-in-the-box for 10 seconds - Lower your body as far as you can without your bottom touching the ground, as if you were in a tiny box, like a jack-in-the-box.

• Abs: Hold feet out the water for 10 seconds - Raise your heels slightly off the ground as if you are raising your feet out of the water so that the sharks don’t bite your feet.

• Core: Hold Spiderman’s for 10 seconds - Raise your entire body off the ground with the palms of your hands and the balls of your feet, as if you were Spiderman stuck on a wall.


Assignment Overview

• Today you are going to work on KICKING.

• Here are the three KICKING tips that I want you to practice today:

1. Keep your hands up.

2. Bend your knee before and after you kick.

3. Watch where you are kicking.


Section 2: Skill-building drill (Do three sets)

• Kick challenge: Mark a small box with tape to stand in. Do ten kicks while keeping your feet in the box.

• Kick and catch: Toss a balloon in the air, kick the balloon and then catch it before it touches the ground. Continue until you catch it five times in a row.


Section 3: Passive stretches

• Pat your back triceps stretch for 10 seconds - Raise one hand and bending at the elbow place the hand on the upper shoulder. Grasp the elbow with the opposite hand and hold

• Side bends for 10 seconds - Stand with your feet shoulder width apart. Place hands on your hips. Bend sideways towards the floor at the waist.

• Sitting quad stretch for 10 seconds - Kneel sitting on your knees and feet and place hands in your lap. Reach as far forward as you can and touch your chest to your knees. Keep your hips in contact with your feet while trying to extend your arms and body forward.

• Kneeling reach for 10 seconds - Kneel sitting on your knees and feet and place hands in your lap. Place hands behind your back. Lean as far back as you can while keeping your knees on the floor.


Lesson 2: PUNCHING


Section 1: Active Warm-up

• Arms: Seal-ups for 10 reps - Raise your head and belly off the ground using your palms, just like a seal, then lower your body back to the ground.

• Legs: Jack-in-the-box for 10 reps - Lower your body as far as you can without your bottom touching the ground, as if you were in a tiny box, like a jack-in-the-box, then jump as high as you can.

• Abs: Reverse curl-ups for 10 reps - Raise your legs above your head and then lower them back without letting your heels touch the ground in between each rep.

• Core: Spider ups for 10 reps - Raise your entire body off the ground with the palms of your hands and the balls of your feet, as if you were Spiderman stuck on a wall, then lower your body close to the ground but do not let your knees or belly touch the ground.


Assignment Overview

• Today you are going to work on PUNCHING.

• Here are the three PUNCHING tips:

1. Keep your fists tight.

2. Pull your other arm tight to your side.

3. Watch where you are punching.


Section 2: Skill-building drill (Do 3 sets)

• Hand smacks: You will practice your punches by hitting your helper’s hand. Your helper will call out either left or right and you must punch with the correct hand. Continue until you punch with the correct hand at least five times in a row.

• Punch and catch: Toss a balloon in the air, punch the balloon and then catch it before it touches the ground. Continue until you catch it five times in a row.


Section 3: Active stretches

• Hand throw triceps stretch for 10 seconds - Stand up straight with feet close together. Throw your hands up. Bend at the elbow and touch the back or your shoulders.

• Hip rotations for 10 seconds - Stand with feet apart. Place hands on your hips. Rotate hips in a large circular motion.

• Knee wobble (side to side) for 10 seconds - Stand with feet together, knees halfway bent. Place hands on your knees. Move knees in a lateral motion alternating to the left and right.

• Sitting toe touches for 10 seconds - Sit with both feet straight out and together. Raise your hands above your head. Reach forward to touch your toes, or go as far as you can without bending your knees.


Thank you SKILLZ Worldwide and fellow SKILLZ School, On the Mat Martial Arts for this incredible content!

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