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 – 10 palm strikes
- Hammer Strike Station – 10 hammer strikes
- Knee Strike Station – 6 knees
- Crawl Tunnel – under belts or cones
- Jump Over Station – two-foot jumps over flat pads
- Cone Zig-Zag Run – weave through 4 cones
- Bear Crawl Station – 4–5 metre bear crawl
- Crab Walk Station – short backwards crab walk
- Balance Beam Line – heel-to-toe along belt or taped line
- Medicine Ball Carry – short carry with a very light soft ball
- Star Jump Station – 10 star jumps
- Mini Shuttle Run – dot → cone → dot
Example 4-Station Circuit
Perfect for a small group.
Station A – Pad Striking
10 palm strikes + 10 hammer strikes
Station B – Crawl Tunnel
Under belts or cones
Station C – Zig-Zag Cones
Quick footwork through 4 cones
Station D – Star Jumps
10 star jumps + fighting stance reset
Example 6-Station Circuit
Perfect for a full class with rotation.
Station 1 – Knee Strikes
6 knee strikes on pad
Station 2 – Bear Crawl
4–5 metre bear crawl
Station 3 – Jump Overs
Jump over 2–3 flat pads
Station 4 – Balance Line Walk
Heel-to-toe across a tape line
Station 5 – Hammer Strikes
10 hammer strikes with loud counting
Station 6 – Mini Shuttle Run
Dot → Cone → Dot → fighting stance
If You Want a “Striking Only” Circuit
For days when you want more impact work:
- Palm strikes → 10
- Hammer strikes → 10
- Knees → 6
- Push kicks → 6
- Sprawl + back to stance → 5
- Evac run to safe zone → short sprint
This mixes power, cardio, and tactical movement.
Coaching Notes for All Circuits
Drill Breakdown
- Instructor explains each station in order.
- Kids start at different stations around the circuit.
- On the instructor’s command, begin the first 20–30 second round.
- Instructor calls “Rotate”, and kids move to the next station.
- Complete 2–3 full laps depending on time and group energy.
- Finish by gathering the group and praising teamwork and effort.
Progressions
- Increase the time at each station to 30–40 seconds.
- Add an additional striking station for mixed conditioning.
- Add stance transitions at every station (start in fighting stance, finish in fighting stance).
- Add a final “Evac run” to a safe zone after completing one full circuit.
Variations
- Team Relay Circuit: two teams complete the circuit and cheer each other on.
- Silent Circuit: no talking; kids must work together quietly and focus on movement.
- Captain Circuit: Juniors and Teens only – one child acts as “circuit captain” and calls rotations.
- Striking Circuit Only: all stations involve striking (punches, hammers, knees, push kicks, sprawl + stance).
Coaching Points
- Emphasise teamwork, not speed.
- Keep transitions smooth with clear commands.
- Correct form gently to prevent sloppiness.
- Praise effort and cooperation at partnered stations.
- Rotate often enough to maintain excitement and attention.
Safety Rule
All stations must be safe and clear of obstacles.
Crawl tunnels must be low but not restrictive.
Medicine balls must be very light and safe for toes and fingers.
If a child falls, others stop and help before continuing.