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Dragon & Ninja Weekly Curriculum

WEEK 5 CURRICULUM -- April 27th - May 1st

Dragon Weekly Curriculum

Warm Ups

  • Jogging in place – 15 secs
  • Sands– 15 secs
  • Floor Belly Sky – 15 secs
  • Copy Cat – 30 secs
  • Push up punches – 15 secs
  • Planks – 15 secs x2

Drill #1- 10 Lateral jogs side to side

  • Begin in a horse stance with hands by chin; lateral jog (foot to foot) from one side of the room to the other. Down and back is one; do this 3x*
    **Jumping jacks – 15 secs***

Drill #2 – Frankenstein Kicks

  • Hold arms out in front and walk around doing walking rising kicks while trying to touch feet to hands; try not to bring your hands down to your feet. Do this for about 10 secs. 3x each
    ***Booty kicks – 15 secs

Drill #3 – Boxing – numbered punches with 2 squats after each set

  • Begin in a horse stance position. Call out a number and that’s how many punches they must do and then 2 squats after each number called.  Do this about 6-8 times
    ***Tap Tap Squats – 15 secs.

Drill #4 – Obstacle Course

  • Do 5 bunny hops; 2 frog hops; bear crawl and 3 punches – 3x
    ***Sands – 15 secs.
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    ​Drill #5 – 5 high blocks with 5 punches
  • Begin with X on their chest.  You can use a pool noodle, light saber, kitchen utensil, etc. and try and hit them on the head; they must use a high block to protect their head; arm should be above head, not touching head. Do this 5x then have them do 5 punches. Repeat 3x
    ***Star jacks – 15 secs

Drill #6 – Palm slaps to Face and Groin

  • Grab student’s wrist and parent should hold up their other hand directly to the side of their face so it’s facing student; students need to open up their hands and they will palm your hand 5x; then parent moves their hand down to groin level with hand facing down; student will slap the hand 5x; They should also yell fire while they are slapping. Do this once on each side.This drill is our self- defense move if a stranger tries to grab them and take them away.

Ninja Weekly Curriculum

Warm Ups

  • Jogging in place – 20 secs
  • Sands– 15 secs
  • Floor Belly Sky – 15 secs
  • Copy Cat – 30 secs
  • Push up punches – 20 secs
  • Planks – 15 secs x2

Drill #1- 10 Lateral jogs side to side

  • Begin in a horse stance with hands by chin; lateral jog (foot to foot) from one side of the room to the other. Down and back is one; do this 3x
    ***Jumping jacks – 15 secs***

Drill #2 – Frankenstein Kicks

  • Hold arms out in front and walk around doing walking rising kicks while trying to touch feet to hands; try not to bring your hands down to your feet. Do this for about 10 secs. 3x each
    ***Booty kicks – 15 secs

Drill #3 – Boxing Combo 1-4 with back leg knee

  • Begin in a guarding stance position with hands by chin. Call out 1-4; 1- jab/knee; 2 – jab/cross/knee; 3 – jab/cross/hook/knee; 4 – jab/cross/hook/cross/knee
    ***Sands – 15 secs.

Drill #4 -  Obstacle Course

  • Do 5 bunny hops; 2 frog hops; bear crawl and 3 punches – 3x

Drill #5 – Kicking combo – Slow Side kicks

  • Have them begin by holding on to something like a chair or wall for balance.  They will do each side kick slowly, remembering to bring their knee to their belly, kick out slowly and hold for 3 secs and then re-chamber their knee back to their belly, then down.  Do this 3x on each side
    ***Star jacks – 15 secs

Drill #6 – Palm slaps to Face and Groin

  • Grab student’s wrist and parent should hold up their other hand directly to the side of their face so it’s facing student; students need to open up their hands and they will palm your hand 5x; then parent moves their hand down to groin level with hand facing down; student will slap the hand 5x; They should also yell fire while they are slapping. Do this once on each side. This drill is our self- defense move if a stranger tries to grab them and take them away.

WEEK 4 CURRICULUM -- April 20th - April 25th - "Kicks Like Crazy"

Dragon Weekly Curriculum

Warm Ups

  • Jumping jacks-15 secs
  • Tap Tap Squats – 15 secs
  • Arm Circles - forward – 15 secs - backward
  • Rising kicks – 5 on each side
  • Booty kickers – 15 secs
  • Shoulder Touches – 15 secs

Drill #1- 10 Cross Punches with 5 bob and weaves

  • Begin in a horse stance with hands by chin; have student cross punch 10 times (make sure their hands come back to their chin after each punch); 5 bob and weaves under partner’s arm. (make sure they keep their head up and eyes on their partner while doing the bob and weave). 3X
    ***Tap Tap Squats – 15 secs***

Drill #2 – Obstacle Course – (you will need 3 books/pillows or something to jump over).

  •  Begin by doing 5 jumping jacks; then two foot hop over the three objects and then 5 shoulder touches. Run back to the beginning and do again; do this drill 3x
    ***Tap Tap Squats – 15 secs

Drill #3 – Forward crab walk with 10 bicycle kicks

  •  have them forward crab walk about 6-10ft; get in bicycle kick position, on their elbows with head off the ground and kick 10x. Do the drill 3x.
    ***Tap Tap Squats – 15 secs.

Drill #4 -  High blocks

  • Have them begin with an X on their chest and feet in horse stance position; pretend you are going to hit them on the head and they have to block it with the same side arm; alternate sides doing it a total of 5x; then make them jump 2x; do this drill 3x
    ***Tap Tap Squats – 15 secs.

Drill #5 – Stick Drill (you will need something they can use as an escrima stick if you don’t have one – kitchen utensil, light saber, etc.)

  • Have them begin with the stick behind their right shoulder and their left hand on their chest; right foot should be in front; do 10 high hits with them. Do this drill 3x.
    ***Tap Tap Squats – 15 secs

Drill #6 – Ski jumps ( you can use of rope, sheet or something thing they can jump over)

  • Have students begin with their feet together and hands by their chin.  Have them jump  the object all the way down the length of the object.  Do three punches once they reach the end. Do this drill 3x.

Ninja Weekly Curriculum

Warm Ups

  • Jumping jacks- 30 secs
  • Tap Tap Squats – 30 secs
  • Arm Circles - forward – 15 secs - backward
  • Rising kicks – 5 on each side
  • Booty kickers – 30 secs
  • Shoulder Touches – 15 secs

Drill #1 – Forward crab walk with 10 bicycle kicks

  •  have them forward crab walk about 6-10ft; get in bicycle kick position, on their elbows with head off the ground and kick 10x. Do the drill 3x.
    ***Tap Tap Squats – 15 secs.

Drill #2 – Boxing Combo 1-4 with a back leg knee after each

  • Do their 1-4 boxing combo with a back leg knee after each one (1 – jab/knee; 2 – jab/cross/knee; 3 – jab/cross/hook/knee; 4 – jab/cross/hook/cross/knee)
    ***Tap Tap Squats – 15 secs.

Drill #3 – Obstacle Course – (you will need 3 books/pillows or something to jump over).

  •  Begin by doing 5 jumping jacks; then two foot hop over the three objects and then 5 shoulder touches. Run back to the beginning and do again; do this drill 3x
    ***Tap Tap Squats – 15 secs

Drill #4 -  High blocks with 5 bob and weave

  • Have them begin with an X on their chest and feet in horse stance position; pretend you are going to hit them on the head and they have to block it with the same side arm; alternate sides doing it a total of 5x; then make them do 5 bob and weaves under your arm; do this drill 3x
    ***Tap Tap Squats – 15 secs.

Drill #5 – Stick Drill (you will need something they can use as an escrima stick if you don’t have one – kitchen utensil, light saber, etc.)

  • Have them begin with the stick behind their right shoulder and their left hand on their chest; right foot should be in front; do 4 high hits with them and 4 low hits. Do this drill 3x.
    ***Tap Tap Squats – 15 secs

Drill #6 – Walking Front kicks

  •  Have them begin in a guarding stance position; begin doing their walking front kicks with their back leg; make sure they are bending their knee for their chamber before they kick and bending it again after they kick for their re-chamber.  The kicking foot lands in front and they will then kick with the back leg which will be the other leg. Have them kick about 5-7 times and then run back and do again. Do this drill 3x.

WEEK 3 CURRICULUM -- April 13th - April 18th - "Beast Mode"

Dragon Weekly Curriculum

Warm-Ups

  • Jumping Jacks – 15 secs
  • Straight Punches – 15 secs
  • Booty Kickers – 15 secs
  • Squat Thrusts - 5x
  • High Knees – 15 secs

Drill #1- 10 Cross Punches with 2 Squats

  • Begin in a horse stance with hands by chin; have student cross punch 10 times (make sure their hands come back to their chin after each punch); 2 squats. 3x

Drill #2 – Speed Drill

  •  Have students do a fast belly flop then begin an army crawl for about 6 feet; jump up and do 3 punches; run back to the beginning and do again. 3x

Drill #3 – Hopscotch with 3 punches

  •  Have students jump in a 2 feet/1 foot/1 foot/2 foot/1 foot pattern; run back and do again; 3 punches at the end. 3x

Drill #4 -  Elbows – can use parents hand as a target or just throw them in the air

  • Have students being in a guarding stance; (left foot forward) bring right arm up into a chicken wing; bring that same elbow forward into target; do this 3x; jump switch feet so right foot is forward and do elbows with left arm 3x.

Drill #5 – Frog Hops w/3 punches

  • Have students frog hop down about 5 times with 3 punches. 3x

Drill #6 – Side leg Raises

  • Have students find something for balance; (wall, chair, etc) place right hand on object and bring left leg out to the side 10x; switch sides and do 10 side leg raises.

Ninja Weekly Curriculum

Warm-Ups

  • Jumping Jacks – 30 secs
  • Straight Punches – 15 secs
  • Booty Kickers – 30 secs
  • Squat Thrusts - 5x
  • High Knees – 20 secs

Drill #1- Boxing combo 1-4 with back leg knee

  • Begin in guarding stance; have them do boxing 1-4 with a back leg knee after each one (1= jab/back leg knee; 2= jab/cross/back leg knee; 3= jab/cross/hook/back leg knee; 4= jab/cross/hook/cross/back leg knee)

Drill #2 – Speed Drill

  •  Have students do a fast belly flop then begin an army crawl for about 6 feet; jump up and do 3 punches; run back to the beginning and do again. 3x

Drill #3 – Hopscotch with 3 punches

  •  Have students jump in a 2 feet/1 foot/1 foot/2 foot/1 foot pattern; run back and do again; 3 punches. 3x

Drill #4 -  Elbows – can use parents hand as a target or just throw them in the air

  • Have students being in a guarding stance; (left foot forward) bring right arm up into a chicken wing; bring that same elbow forward into target; do this 3x; jump switch feet so right foot is forward and do elbows with left arm 3x.

Drill #5 – Kicking combo- students will need something to hold on to for balance

  • Have students begin with right hand on something for balance; bring their left knee to their belly; kick out and hold for 3 secs; re-chamber their leg back to belly and down. Do this 3x on each side

Drill #6 – Jabs/Crosses

  • Have students begin in guarding stance (left leg in front); Do 10 jabs; do 10 crosses (right arm); have them switch feet so right leg is in front; have them do 10 jabs on right arm and 10 crosses with left arm; this is one set; have them 3x.

WEEK 2 CURRICULUM -- April 6th - April 11th - "Kicks Like Crazy"

Dragon Weekly Curriculum

Warm-Ups

  • Jumping Jacks – 15 secs
  • Sands (Squats) – 15 secs
  • Straight Punches – 15 secs
  • Booty Kickers – 15 secs
  • Push Up Jacks – 15 secs

Drill #1 – Walking Rising Kicks – (you will need a few pieces of paper)

Begin in guarding stance position with hands by chin; they will kick the paper with their back leg as they walk forward; Have them kick about 5-7 times with 3 punches at the end. Do this 3x.
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Drill #2 – Circle Kicks – (you can stack up a few pillows for them to kick over)

Have them begin in a horse stance position with hands by their chin.  They will take either their right or left leg and kick over the stacked objects in a circle motion; then they will do the other one.  Have them do a total of 5 circle kicks and then punch in their air 3x.  Have them do this drill 3x.

Drill #3 – Flamingo Hops – (you will need a stack of pillows for this drill)

Place a stack of pillows about 10 feet from where the student is.  Have them put their hands by their chin.  They will hop on one foot down to the stack of pillows and then kick them over. Have them run back and do again 3x.

Drill #4 – Side Leg Raises – (they will need something to hold on to for balance)

Begin by having them place their right hand on to something for balance and lift their left leg out to their side.  Make sure they are keeping their foot sideways while they are raising their leg up. Have them do 10 side leg raises and then switch to the other side.  Do this 2x through.

Drill #5 – Ski Jumps – (you will need a rope or something for them to jump over)

Have them begin with their hands by their chin and feet together; they will jump side to side over the rope or object while keeping their hands by their chin and their feet together.  At the end of the rope have them do 5 jumping jacks and run back and do it again.  Have them do this 3x through.

Ninja Weekly Curriculum

Warm-Ups

  • Jumping Jacks – 30 secs
  • Sands (Squats) – 15 secs
  • Straight Punches – 30 secs
  • Booty Kickers – 30 secs
  • Push Up Jacks – 15 secs

    • Drill #1 – Walking Rising Kicks – (you will need a few pieces of paper)

    Begin in guarding stance position with hands by chin; they will kick the paper with their back leg as they walk forward; Have them kick about 5-7 times with 3 punches at the end. Do this 3x.

    Drill #2 – Circle Kicks – (you can stack up a few pillows for them to kick over)

    Have them begin in a horse stance position with hands by their chin.  They will take either their right or left leg and kick over the stacked objects in a circle motion; then they will do the other one.  Have them do a total of 5 circle kicks and then punch in their air 3x.  Have them do this drill 3x.

    Drill #3 – Flamingo Hops – (you will need a stack of pillows for this drill)

    Place a stack of pillows about 10 feet from where the student is.  Have them put their hands by their chin.  They will hop on one foot down to the stack of pillows and then kick them over. Have them run back and do again 3x.

    Drill #4 – Side Kicks  – (they will need something to hold on to for balance)

    Begin by having them place their right hand on to something for balance.  They will then bring their knee to their belly, then kick their leg out; hold it out there for 3 secs. Have them bring it back into their belly, then down. Do this 5x on each side. Switch to the other side. Do this 3x through.


    Drill #5 – Walking front kicks (you will need a few pieces of paper for this)

    Have them begin in their guarding stance with hands by their chin.  Hold up the paper for them to front kick as they walk.  For the front kick, they will bring their back knee up first and then extend the leg out, kicking with the bottom of their foot.  The foot lands in the front and then they kick with the other leg (should be back leg). Have them kick 5-7 times, run back and do it again. 3x through.


    Drill #6 – Boxing combo (1-4 with knee)

    Have them begin in a guarding stance with hands by chin.  Call out 1-4 and have them do the appropriate combo. 3x through.


    WEEK 1 CURRICULUM -- March 30th - April 4th 

    Dragon Weekly Curriculum

    Warm-Ups

    • Super Speed Jumping Jacks – 15 secs
    • In and Outs – 15 secs
    • Floor/Belly/ Sky – 15 secs
    • Push Up Punches – 15 secs
    • High Knees – 15 secs

    Drill #1

    Speed Punches/5 Squats -  Begin in horse stance position; 10 cross punches (can punch in the air or punch mitts or a bag); must count with each punch; then do 5 squats. Repeat 3x


    Drill #2

    Bob and Weave/ 3 punches – Begin in horse stance position; do 5 bob and weaves and three punches. Repeat 3x


    Drill #3

    Ski Jumps/Jumping Jacks – You will need a rope or something for them to jump over – Have them begin at the end of the rope; hands by their chin; feet together; they need to jump from side to side down the length of the rope.  Make sure they keep their feet together while jumping side to side; once they reach the end of the rope, have them do 5 jumping jacks. Repeat 3x


    Drill #4

    Lateral Jogs – You will need two cones or two objects for them to lateral jog between. Have them lateral jog (foot to foot jogging) between the two objects. Down and back is 1x. Repeat 3x


    Drill #5

    Kick the pillow – You will need a small pillow for them to kick. Have them begin in guarding stance with hands by their chin; partner will toss the pillow at them and they have to kick it back.  They get three tries on each leg. Repeat 2x


    Drill #6

    Snake Attack – It is helpful to have a pool noodle or something you can swing at their head and feet. Have them begin in horse stance position with their hands by their chin. Partners will swing at their head twice and they have to duck; then swipe at their feet twice and they have to jump.

    Ninja Weekly Curriculum

    Warm-Ups

    • Super Speed Jumping Jacks – 30 secs
    • In and Outs – 30 secs
    • Floor/Belly/ Sky – 15 secs
    • Push Up Punches – 15 secs
    • High Knees – 15 secs

    Drill #1

    Boxing Combo -  Boxing 1-4 but add a knee after each one –  #1 – jab/knee #2 – jab/cross/knee  #3 – jab/cross/hook/knee #4 jab/cross/hook/cross/knee


    Drill #2

    Bob and Weave/ High Blocks – Begin in horse stance position; do 5 bob and weaves and 5 high blocks (alternating arms; make sure their arms are not on top of their heads but right above their heads). Repeat 3x


    Drill #3

    Walking front kicks – Have them do 5 walking front kicks alternating legs with 3 punches at the end.  Make sure they are chambering before the kicks and re-chambering after the kick. (refer to the video if needed


    Drill #4

    Lateral Jogs – You will need two cones or two objects for them to lateral jog between. Have them lateral jog (foot to foot jogging) between the two objects. Down and back is 1x. Repeat 3x


    Drill #5

    Kick the pillow – You will need a small pillow for them to kick. Have them begin in guarding stance with hands by their chin; partner will toss the pillow at them and they have to kick it back.  They get three tries on each leg. Repeat 2x


    Drill #6

    Elbow the pillow – You will need a medium sized pillow for them to elbow. Have them begin in a guarding stance position with left foot forward.  Have them do a chicken wing with their right arm.  Toss the pillow at them and they have to elbow it back to you.  Do 3x on each side. Repeat 2x

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