MMA FIT KIDS 2015 IDEA WORLD FITNES CONVENTION PRESENTED BY KEVIN KEARNS AND MARCUS DAVIS. Session Objectives

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1 MMA FIT KIDS 2015 IDEA WORLD FITNES CONVENTION PRESENTED BY KEVIN KEARNS AND MARCUS DAVIS Session Objectives Empower trainers to use functional training concepts and martial arts inspired fitness to benefit children. Learn the functional fitness framework for working with children. Build confidence in children with gross motor movements taken from the world of Mixed Martial Arts Enable children to MMA mimic exercises anywhere with minimal equipment Inspire children to be fit Reduce stress in children by allowing them to safely strike something. 1

FITNESS EQUIPMENT EMPLOYED Bosus (1 to 4 ratio) Wall balls Kamagons Resistance bands Agility ladders Focus mitts JumpSport Fitness Trampolines KEY PRINCIPLES Within school systems and other

2 FITNESS EQUIPMENT EMPLOYED Bosus (1 to 4 ratio) Wall balls Kamagons Resistance bands Agility ladders Focus mitts JumpSport Fitness Trampolines KEY PRINCIPLES Within school systems and other communities where children gather, we advocate anti bullying presentations and positive messaging (Kids Growing Up Strong) Children can incorporate many of the exercises that adults perform with the correct coaching. This will lead to increased confidence in other everyday activities If someone enjoys a form of exercise at 12 years old, they will more likely use it in adulthood and or make fitness part of their lifestyle. This programming is built in a circuit fashion to maximize calorie burning, increase the fun factor, and keep children focused. The circuits follow the same formula of push, pull, level change, rotation and locomotion as our MMA Fighter Fit group class. Our circuits will be approximately 20 to 30 minutes in length for 20 to 30 seconds with 2 to 1 or 1 to 1 work ratio. 2

3 Examples of MMA Fit Kids Drills Monkey Smashes - with a Bosu or kicking shield, have the child squat down and as they explode up they rotate and drop with 2 hits to the equipment. Muay Thai Knees - with focus mitts have the child get into a boxing stance which is also an athletic ready stance. Teach them to explode thru the hip and hit the pad. 3

Muay Thai Elbows - with the focus mitts have the child get into a boxing stance.

BJJ Step Thrus - on a ballast ball have the child get on their shoulders with their head

With them facing prone they need to step under and thru to be now face down on the ball.

4 Muay Thai Elbows - with the focus mitts have the child get into a boxing stance. Then instruct them to rotate through the hip as they hit the pad. BJJ Step Thrus - on a ballast ball have the child get on their shoulders with their head resting on the ball. With them facing prone they need to step under and thru to be now face down on the ball. Rabbit Hops - with a JumpSport fitness trampoline put the child in a ready stance and before they spring up onto the trampoline. With the cushioned landing they will learn to love this drill. 4

Have the group circle up and get on the floor in a push up position.

5 I Have Issues - stand on two feet or 1 leg and have the child raise the med ball over the head and throw it at the floor. Bull In The Ring - this is fun with several children as there is a team building aspect to this. Have the group circle up and get on the floor in a push up position. Now place a medicine ball or plastic ball in the middle of the group. The object of the game is to push the ball to a person in the group as you call their name. This way children meet new friends. 5

Kamagon Hot Potato - with a group have them face each other in a circular pattern with their feet in the middle.

They will then toss the ball rotationally from person to person while calling out their name.

Now have them tap the trampoline or Bosu with one hand only, then the other hand.

6 Kamagon Hot Potato - with a group have them face each other in a circular pattern with their feet in the middle. The children will be about 1/2 arm s length away from each other with their knees bent and feet on or off the floor. They will then toss the ball rotationally from person to person while calling out their name. Whack A Mole - using a Jump Sport Fitness Trampoline or Bosu have the kids get in a plank position. Now have them tap the trampoline or Bosu with one hand only, then the other hand. Lastly with alternating hands in chaos fashion (if you have chalk you can write numbers on the equipment and hand them hit according to the numbers) Double Over to Sprawl- with a Bosu placed on one side of the child have them laterally step to one side and then drop into a sprawl (push up position) then pop back up and step to the other side. 6

Punch Crunch- with a partner have one child on the floor and the other child sitting down in a crunch

7 Foot Fire - with a Bosu in front of the child have them quickly tap their feet on and off the Bosu in an alternating pattern. Punch Crunch- with a partner have one child on the floor and the other child sitting down in a crunch position. The child standing bends their knees and holds the focus mitts just out of range of the partner on the floor. As the child on the floor crunches up they hit each pad with an open palm. 7

8 Children can do many of the same drills as adults as long as their safety factors are the primary focus and proper coaching is present. Visit BurnwithKearns.com 8

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Lower Body Plyometric Exercises

Lower Body Plyometric Exercises These animated lower body plyometric exercises can be used to develop power in any sport that involves sprinting, jumping, quick changes of direction and kicking etc. They