Focus Circle – Eyes First, Body Follows
Objective Teach kids to keep their eyes on the target, ignore distractions, and only move when they see the correct cue. This builds visual focus, stillness, and discipline before striking. Equipment Needed Floor dots Small targets (focus pads, pool noodles, or even coloured circles) One distraction object (ball, glove, noodle) Setup Kids stand on dots […]
Leader of the Pack
Objective Build confidence and participation by letting kids lead short fitness exercises. Helps with loud counting, discipline, and following instructions. Setup Kids stand in a semicircle or lines. Instructor chooses one child to stand at the front as the Leader. Drill Breakdown Instructor chooses the exercise (e.g., 10 jumping jacks). Leader performs and counts the […]
Escape to Safety
Objective Combine striking effort with explosive sprinting to build conditioning and reaction speed. Setup Pad holder stands 1–2 metres from the start point. A cones or door marks the safe zone. Drill Breakdown Child performs hammer fists, straight punches or front kicks for a short burst. Instructor calls “Go” or “Evac.” Child sprints to the […]
Military Drill Routine
Objective Build group coordination and fitness through loud-count exercises and rhythm-based movement. Working a team. Setup Kids stand in clear rows with spacing. Instructor stands at the front. Drill Breakdown Instructor leads exercises with loud count: squats, star jumps, push-ups, jogging. Kids follow the count and movement. Add short sprints or stance transitions. Maintain group […]
Team Fitness Circuits
Objective Improve overall fitness while encouraging teamwork, taking turns, following the group rhythm, and supporting each other during simple, safe physical challenges. Setup Create a circuit of 4–6 stations depending on group size. Demonstrate every station clearly before starting. Place kids evenly across stations so rotation is smooth. Recommended Stations (pick 4–6): Pad Punch Station […]
Don’t Let Them Take You
Objective Teach young children: What self-defence means Awareness and avoiding danger How to stop someone grabbing their wrist How to release quickly and run to safety How to find balance before escaping All presented in a simple, playful, age-appropriate way. Setup Kids in pairs, spaced safely. Instructor demonstrates every step with clear, slow examples. Drill […]
Break, Control, Escape
Objective Teach teenagers the realistic principles behind wrist grab escapes and kidnap-prevention: Situational awareness Reaction to an attempted grab Breaking the grip under stress Regaining balance Creating space Escaping to safety Using voice commands and tactical movement Setup Teens pair up with someone roughly their size. Instructor supervises closely when adding pressure. Drill Breakdown 1. […]
Back Breakfall & Command Control
Objective Teach kids to follow commands with precision, copy movements exactly, develop body control, and learn a safe back breakfall.This drill builds discipline through strict copying, timing, and staying still until the next command. Setup Kids sit on their own spots in a circle or scattered safely.Instructor stands where all kids can see clearly.Assistant or […]
Fast Brain, Fast Body
Objective Build fast recall, sharp listening, and the ability to connect movements to numbers. Kids learn to stay relaxed, listen carefully, switch between techniques quickly, and perform sequences in the correct order. Equipment Needed Floor dots or cones arranged in a circle Open space in the middle for instructor demonstration Setup Kids stand on dots […]
Awareness, Release, Escape
Objective Teach juniors the meaning of self-defence, how awareness can prevent danger, how to avoid being grabbed, how to release from wrist grabs (single and double), and how to create distance and escape under pressure. Introduce controlled “kidnap-style” pulls safely, focusing on balance, standing up, and fast decision making. Setup Juniors stand in pairs, facing […]