Section 1: Dynamic Warm-ups

  • Arms: Seal taps for 10 reps - Tap your chest with each hand, one at a time, without letting your belly touch the ground.

  • Legs: Stationary Frankenstein’s for 10 reps - Raise your legs up to your hands, one at a time, while trying to keep your legs straight.

  • Abs: Bicycles for 10 reps - Raise your legs up and begin moving your feet as if you were riding a bicycle non-stop. 

  • Core: Crab kicks for 10 reps - Kick each leg, one at a time, without letting your bottom touch the ground.

Assignment overview

  • Today you are going to work on BLOCKING.

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

  1. Keep your fists tight.

  2. Pull your other arm tight to your side.

  3. Watch where you are blocking.

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

  • Pad drop challenge: You will practice BLOCKING by protecting your head from targets that are dropped from above by your helper. Continue until you block five targets in a row without the targets hitting your head.  

  • Block by number: You will roll a dice and then execute the same number of blocks as the number on the dice while counting out loud. 

Section 3: Dynamic stretches

  • Twist stretch for 10 reps - Stand up straight with feet shoulder width apart. Twist side to side trying to go as far as you can each side.

  • Airplane for 10 reps - Touch the bottom of your feet together and hold your toes. You will then alternate your knees up and down.

  • Stretch kicks for 10 reps - Swing your leg as high as you can. Focus on not bending your knee when going higher.

  • Row boat for 10 reps - Sit with both feet straight out and together. Raise your hands above your head. Reach forward past your toes if possible then drag your hands back towards your hips.