Training with stations

Training with stations is a great way to get the whole class moving and working hard. The stations introduces are variety of great workouts to chose from and allows the students to improve some of their most important techniques.

For stations training, we recommend staying at each station for 1 1/2 to 2 minutes. 2 minutes is probably preferable on most stations. Each rotation is followed by 30 seconds of rest. For a total of 12 stations, the class would spend 30 minutes training ( 12 * 2.5 = 30 ). Plan 5 minutes to setup the training and 5 minutes after (to put away the bag, etc.).

Here is a quick list of stations that can be used. Normally, use one station per student in the class. Substract one station everytime a two student station is used.

For example, with a class of twelve, if you are planning on using 1 two students station, pick your favortiy 11 stations off the following list. The stations are categorized to allow a variety of choices:

1. Bag (Wavemaster) stations:
   1. Punch combination only.
   2. Kick combination only.
   3. Knee combination only.
   4. Elbow combination only.
   5. Specific punch & kick combination.
   6. Specific knee, elbow, punch or kick combination.
   7. Free fighting (any moves, elbows and knees included).
2. Kinestetics:
   1. Jumprope
   2. Jumping jacks.
   3. Running in-place, pumping the knees real high.
   4. Squat kicks
   5. Partner w/ pads squat kicks (2 students)
3. Streching:
   1. Split stretch
   2. Partner stretch (2 students)
   3. Free stretching
4. Strenght:
   1. Sit-ups (crunches).
   2. Leg lifts.
   3. Push-ups.