top of page

Little Ninja Warrior Bootcamp Lesson Plan #1

Little Ninja Warrior Bootcamp Lesson Plan #1



P: The students will be able to demonstrate the proper basic technique while performing ten jab/cross movements.

A: The students will be able to write their first journal entry on how the class is helping them.

C: The little ninja students will be able to identify two benefits of martial arts fitness.

Equipment: DVD player, mat area for floor work, video projector

Introduction: (teacher should begin the first class with this introduction) This is a martial arts fitness course to develop your balance, coordination, and fitness levels. Learning the basics of martial arts develops self-esteem, confidence, positive peer interaction, and lifelong skill. Along with the martial arts component, the fitness component of this unit is geared to develop cardiovascular endurance, muscular endurance, hand-eye/foot-eye coordination, and interest in life-long fitness.


Warm-up: (3-5 minutes) jog a lap, 20 jumping jacks, 15 sec. high knees, 15 sec. butt kicks, ten arm circles forward, ten arm circles back, ten alternating arm circles (challenge). This can vary for ability levels per teacher preference.

A. Stance – cues: L-shaped feet, chin tucked, hands up/elbows in

  1. Talk and demonstrate the cues of stance: feet, chin, and hands/elbows. Remind that they will keep this stance throughout all movements. Everything is based on the bearing.

  2. Have students in even rows front to back, and the teacher demonstrates stance. On command, students will go from standing to proper perspective – repeat five times on base. Students will be in the left lead for the entire course.

B. Step and Slide – cues: avoid crossing feet, movement forward, back, left, and right.

  1. Talk and demonstrate steps and slides.

  2. Students will stay in rows and move on to teacher commands. Teacher calls out advance, retreat, left or right. Watch for correct movement of feet, and upper stance stays chin tucked, hands up/elbows in. Call out activities three times, each in different variations.

C. Jab – cues: Extend lead arm, elbows tight, exhale

  1. Discuss breathing before you start jab. Breathing is for stamina and power in a striking motion. Exhale through clenched teeth. Students must exhale at full extension with all upper and lower body strikes.

  2. Talk and demonstrate proper jab technique. The teacher has them aiming toward the nose/chin focus level.

  3. Students stay in rows and perform the jab on the teacher's command ten times.

D. Cross – cues: Rotate back foot, extend the rear arm, lead hand at ear

  1. Talk and demonstrate the proper cross technique. Emphasize rear foot with ankle, knee, and hip rotating together with knees bent.

  2. Students stay in rows and perform the cross on teacher command ten times.

E. Low Jab – cues: extend the lead arm, elbows tight, knees bent

  1. Talk and demonstrate proper low jab technique. The teacher needs to emphasize a focal point is lower (abdomen area).

  2. Students stay in rows and perform low jab on teacher command ten times.

F. Low Cross – cues: rotate back foot, extend the rear arm, knees bent

  1. Talk and demonstrate proper technique for the low cross. Low focal point.

  2. Students stay in rows and perform low cross on teacher command ten times.

G. Review: on teacher command, vary each punch multiple times so students get a connection from one to the other. Go for 1-2 minutes till the teacher feels students are performing at a basic level of comprehension. H. Challenge Activity: The teacher will incorporate step and slide with jab/cross and low jab/cross throughout the activity. The teacher can increase the speed of movements.


Students will do two minutes of push-ups to the best of their ability; Students sit up to their knees and rest between each unique set of push-ups; students are recommended to keep their knees on the ground while completing push-ups (Students may use knee-down push-ups if the teacher feels necessary) teacher will record total on "Martial Arts Fitness" push up the chart. Knee-down pus-ups need to be noted when necessary.


  1. Ten crunches

  2. Ten side crunches to each side,

  3. Ten leg extensions

  4. 10 sec. Front plank – 20 sec. Rest and repeat


  1. butterfly/triceps stretch (groin, shoulder, triceps)

  2. hurdle (hamstring)

  3. leg over (hip/back)

  4. shrimp (hip/back)


The students will have a beginning understanding of what this program benefits. In their journal entry, the students describe how they feel this program will help them. The teacher can discuss the overall benefits again as they are writing.

5 views0 comments


bottom of page