Physical Education Lesson Plan
Kinard CK Middle School
Content/Skill Theme : Kickboxing
Date: December 2nd – December 17th
Grade Level: 6th & 7th Grade
Instructor: Jeanne Morgan
Class Size: 30-40 Students
Lesson Number: 1
Facility: Auxillary Gym
Equipment: Music (, Boxing Gloves, boxing dummies, football pads, projector,
computer, task cards
Standard: 2 Physical and Personal Wellness
Grade Level Expectation: 6th
Concepts and skills students master: Set personal goals for improving health-related
fitness
Evidence Outcomes: Identify activities that will help to improve cardio-respiratory,
muscular endurance & strength, flexibility and body composition
Inquiry Questions:
 What are the different components of fitness?
 Why is it important to have flexible muscles?
 What are the best activities for improving muscular strength
 Which physical activities do you enjoy to help to improve cardio-respiratory and
muscular endurance?
Standard: 1 Movement Competence and Understanding
Grade Level Expectation: 7th
Concepts and skills students master: Combine the critical elements of movement and
skills concepts
Evidence Outcomes:
Identify and describe key elements in the mature performance of striking.
Analyze movement patterns and correct errors.
Design and perform sequences that combine traveling, balancing and weight transfer into
smooth, flowing sequences with changes in direction, speed and flow.
Inquiry Questions:
 Why do some physical activities require more complex movements than others?
 How does one determine what the goal is when creating a movement with a
group?
 What are some activities and sports in which balance and body rotation are
integral for success?
 When would it be most effective to learn a skill in parts?
Lesson Focus: Cardio Kickboxing
Cardio Kickboxing is all the rage at fitness centers around the country. It is a powerful
combination of upper body punches and lower body kicks, without contact. It is a great
aerobic workout, usually to club dance music. This is a combination of boxing moves,
martial arts and aerobics that gives you improved cardiovascular conditioning,
coordination, agility, strength and power, while blasting body fat and stress levels.
Skills:
Upper Body Techniques
1. Jab - straight, quick punch to the front. Don’t lock elbow.
2. Punch - to the front and bring arm back behind shoulder and extend.
3. Uppercut - drop elbow, pivot hips and drive up in front of the body.
4. Hook - drop elbow, pivot hips and drive up in front of the body until the fist is
even with the shoulder.
5. Cross- Punch to the front and across the body.
Lower Body Techniques
1. Front Snap – extend the knee, then foot, and press the ball of your foot forward
with the heel leading.
2. Roundhouse Kick – Turn supporting foot out and away from kicking leg, lift
kicking leg up to meet calf to hamstring and bring leg forward.
3. Side Snap – Turn supporting foot and away from kicking leg, lift kicking leg up
and out leading with the heel of the foot.
4. Knee Block – Lift leg with knee bent to just above the hip level.
5. Knee Strike – Reach for head and bring knee and head together.
6. Hitch Kick – Lift knee up and kick opposite leg in the air.
Techniques of Ready Position and Transition Between Combinations
1. Fighting stance-facing forward with one foot behind and to the side and the other
foot slightly forward, hands up at the face level and elbows in.
2. Boxer shuffle-back and forth shifting weight from one foot to the other.
3. Quick hops-switch feet with every jump (can be big or little jumps)
Combo 1
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Right – jab, jab, jab, punch (x 4)
Jack, jack, jack, jack (x 1)
Left – jab, jab, jab, punch (x 4)
Jack, jack, jack, jack (x 1)
Right – shuffle, shuffle, shuffle, sidekick (x 1)
Left – shuffle, shuffle, shuffle, sidekick (x 1)
Right – shuffle, shuffle, shuffle, sidekick (x 1)
Left – shuffle, shuffle, shuffle, sidekick (x 1)
Combo 2
 Right – hook, hook, hook, punch (x 4)
 Quick hops (x 4)
 Left – hook, hook, hook, punch (x 4)
 Speed bags (x 8)
Repeat All
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Boxer Shuffle (x 8)
Bob with uppercuts (x 8)
Speed bags (x 8)
Boxer Shuffle (x 8)
Bob with uppercuts (x 8)
Combo 3
 Uppercuts (x8)
 Jacks (x8)
 Uppercuts (x8)
 Jacks (x8)
 Front Snap (x8)
 Knee Block (x8)
 Hook (x8)
 Cross (x8)
Repeat All
Repeat All
Combo 4
Traveling forward, when you get to the front of the room, sprint to the back.
 Knee strikes (x8)
 Front snaps (x8)
 Jack (x8)
 Uppercuts (x8)
 Crosses (x8)
Repeat All
Combo 5
 Right-Cross, cross, cross, cross, knee strike (x4)
 Left-Cross, cross, cross, cross, knee strike (x4)
 Bob and weave with uppercuts (x8)
 Right jab, jab, jab, right front snap (x4)
 Left jab, jab, jab, right front snap (x4)
Combo 6
 Hitchkick (x8 on count 1)
 Roundhouse x2 (x8 on count 1)
 Knee Block (2 repeats)
Repeat All
Repeat All
Boxing and Sparring Stations
 Fast Crosses
 Right and Left Roundhouse Kicks
 Left Jab, Left Kick
 Right Jab, Right Kick
 Cross, Cross, Duck
 Punch and Crunch
 4 Crosses, 4 Upper Cuts
 Kick, Punch, Punch
Boxing and Sparring Lines
1. 8 alternating punches, 4 count shift left
2. 8 alternating hooks (turn pad), 4 count shift left (turn pad)
3. 4 right punches, 4 left punches, 2 alternating roundhouses, 4 count shift
left
4. 8 alternating jabs, right hitch kick, 4 count shift left
5. 4 count sit-up/4 count rest on back, sparring lines rotate
6. 4 count high touch. 4 count rest on back, sparring lines rotate
7. Possible variations
Cardio Kickbox Circuit Training Workout
Minute 1: Jog in place
Minute 2: Squat and jive
Lower your self to half-squat, your legs slightly wider than shoulder width, your fist held in front
of your face and your forearms protecting your belly. Shift your body weight to your left leg and
stand while leaning slightly to the left, straighten your right leg and tap it to the side. Reverse the
movement and repeat on the opposite side.
Minute 3: Squat and jab, 30 seconds each arm
Turn your body sideways, and angle your torso so that you're facing one of your legs. Hold your
fists in front of your face, shielding your torso with your forearms. Squat down, and as you rise
from the squat, punch with the arm that's on the same side of the body as the leg you are facing.
Continue squatting and jabbing until it's time to switch sides.
Minute 4: Squat and upper cut, alternating arms
With your legs and torso facing forward, lower yourself into a wide squat, your legs slightly
wider than shoulder-width apart and your toes pointing outward. Turn your torso to the right as
you tighten your abs and perform an upward angled punch across your body with your left arm.
As you punch, raise yourself up slightly from the squat. Return to the starting position and repeat
on the opposite side.
Minute 5: Boxer jump
Turn your body and torso to the side, holding your hands in front of your face, your forearms
shielding your torso. Hop forward and backward, shifting your weight slightly from your front
foot to your back foot. Try to stay on your toes throughout the exercise.
Minute 6: Wall squat 30 seconds; wall push-ups 30 seconds
Minute 7: Boxer jump and jab, 30 seconds each side Perform the boxer jump, and as you hop
forward, jab out with your leading arm. Continue on one side for 30 seconds before switching.
Minute 8: Lunges, 15 seconds each side; bench dips 30 seconds
Minute 9: Jump rope
Minute 10: Squat and backward kick
Start in a half squat, your feet should be a shoulder-width apart and your fists are in front of your face.
Lower yourself into a full squat and as you begin to rise, shift your weight to one leg and lift the other leg
from the ground. Keeping your torso straight, lean forward and kick your lifted leg backward, extending
your knee. Return the foot to the ground and continue squatting and kicking, alternating from one foot to
the other.
Names: _______________________________________ Period: ____________
Assessment: Peer Teaching Stations
1. With a partner, go to www.youtube.com and search cardio kickboxing moves.
2. Write down your ideas on paper and sign your names.
3. You must have a visual aide with your routine taped to the wall at your station
with your station number on it and be prepared with any equipment that you need.
4. You and your partner will teach an activity station for 3 minutes total. You will
teach the same station 6 different times in the same day. One partner will teach and
the other will demonstrate…or you may alternate those jobs. You will have a new
group every 3 minutes.
5. If one of you is absent on your teaching day, then your partner is going solo that
day and you will teach it to me after school one day during 9th hour. If you are both
absent, you will do the same thing but in 9th hour.
Group 1
Station 1:
Station 2:
Station 3:
Station 4:
Station 5:
Station 6:
ABS _______________________________________________________
Total Body Kickboxing Combinations ____________________________
Lower Body Kickboxing Combinations ___________________________
Upper Body Kickboxing Combinations ____________________________
Flexibility / Kickboxing Stretches ________________________________
Total Body Kickboxing Combinations ____________________________
Group 2
Station 1:
Station 2:
Station 3:
Station 4:
Station 5:
Station 6:
ABS _______________________________________________________
Total Body Kickboxing Combinations ____________________________
Lower Body Kickboxing Combinations ___________________________
Upper Body Kickboxing Combinations ____________________________
Flexibility / Kickboxing Stretches ________________________________
Total Body Kickboxing Combinations ____________________________
Group 3
Station 1:
Station 2:
Station 3:
Station 4:
Station 5:
Station 6:
ABS _______________________________________________________
Total Body Kickboxing Combinations ____________________________
Lower Body Kickboxing Combinations ___________________________
Upper Body Kickboxing Combinations ____________________________
Flexibility / Kickboxing Stretches ________________________________
Total Body Kickboxing Combinations ____________________________