Basic Defense and The Upper Cut

LESSON #8 – 1/13/12 Friday

AIM:  How to defend yourself from getting hit.

DO NOW:  Write the following:

“Being a complete boxer is not just about hitting, but also about NOT getting hit.”

BASIC DEFENSE

①.  Blocking

Block left hooks by sing the outside of your glove and forearm with your hand raised above your temple.

Block hooks to the body by tucking your arm in and down to block with your elbow or forearm.

Block upper cuts to the body by dropping your arm parallel to the floor, blocking with the palm.

②.  Ducking

Most effective when used against a straight right or a left hook.  It’s too slow for a jab.

Keep eyes on opponent, duck just low enough to go under the punch.

Provides you with an opportunity to throw a strong left to the stomach while you are down there. 

③.  Bobbing & Weaving

Similar to ducking but no punches are thrown.  It’s just a way to keep moving.

④.  Parrying

Good to use to block a jab.

Swipe the punch down and away from your face.

⑤.  Ali Lean

Lean back, away from the punch. 

Make sure your stance is strong and stable. 

Spring forward and counterpunch!

THE UPPER CUT

1.      The uppercut is the only punch that can be thrown with both hands.

2.      It is used for body shots or head shots to the chin.

3.      Remember to:

1. Bend knees
2. Turn body
3. Hit as you come up

4.  Your fist should land knuckles facing up, palm facing you, keeping elbows in!

Fill in the Grid

XXXXXXX	Stance	Stance
Name of Punches	Orthodox	Unorthodox/Southpaw	Write the two stances
Jab	Front / Left	Front / Right	Write the hand that is used: front or back and left or right
Cross	Back / Right	Back / Left	Write the hand that is used: front or back and left or right
Hook	Front / Left	Front / Right	Write the hand that is used: front or back and left or right
Upper Cut	Both	Both	Write the hand that is used: front or back and left or right

The Left Hook (for Orthodox boxers)

LESSON #7 – 12/12 Monday  (Pass back notebooks)

AIM:  What punch is used for body shots or side shots?

DO NOW:  Copy and answer:

1. What do you think this means? “Do not telegraph your punch? Don’t show your opponent your intent

2. What are two other words that mean a left-handed boxer? Southpaw and unorthodox

3. What is the most powerful punch? Cross

4. Name two reasons why we wear hand wraps. To protect out knuckles and to support our wrist.

5. A left-handed boxer will throw a:      a.  jab with his right and front  hand

                                                            b: cross with his left and back hand

THE LEFT HOOK

(for Orthodox boxers)

1. The left hook is thrown with the:   A. left and front hand for righ-handed / orthodox boxers.

B. for left-handed / southpaw / unorthodox boxers, it is thrown

     with the right and front hand.

2.  Screw the front foot into the ground -> Squash the bug twist.

3.  Your punch should land with your fist standing on it’s side, and your arm should be at a 90 degree

      angle (ice-cream cone)

4.  Your back foot should remain planted.  Do not move or twist it.

5.  Do not overextend your punch.  It should not go past your nose.

6.  Do not drop your right hand.

Review

LESSON #6 – 12/9 Friday

AIM:  What have we learned so far?

DO NOW: Write down the following questions and answer them.   

1.  How can you tell by looking at a boxer if they are a righty or a lefty boxer?

2.  What is another name for a lefty boxer?

3.  What does flattening out the punch mean?

4.  What is another name for the cross punch?

5.  What does the back foot do when you throw the cross punch? What is it called?

REVIEW

1.  The Jab punch uses the front hand and the front foot twists.

2.  The Cross punch uses the back hand and twists.

3.  Both are called the Squash the Bug Twist.

4.  Remember to always:        - Block your face with the other hand

                                                - Keep your chin down

                                                - Keep your knees bent

                                                -Throw quick-action punches, snapping them out and back.

5. Do not telegraph your punch.  This means do not pull back, thus telling your opponent your intended punch.

Copy the following grid and fill it in with the two punches you already know.

When you are done, hand in your notebook.

XXXXXXX	Stance	Stance
Name of Punches			Write the two stances
			Write the hand that is used: front or back and left or right
			Write the hand that is used: front or back and left or right
			Write the hand that is used: front or back and left or right
			Write the hand that is used: front or back and left or right

---

The Cross or Straight Right

LESSON #5 – 12/5 Monday

AIM: What is the most powerful punch?

DO NOW:  Write the following questions and answer them

1.      Where is the weight on your feet when boxing?

2.      What hand and what foot is forward for: a.) Orthodox boxers

b.) Southpaw boxers

3.   A southpaw boxer is a righty or a lefty?

4.   An orthodox boxer is a righty or a lefty?

HOMEWORK: Make sure notebook is up to date. It will be collected next class.

THE CROSS OR THE STRAIGHT RIGHT

1.      From basic stance, turn your right hip and right shoulder toward your opponent.

2.      When extending the right hand, rotate your shoulder and forearm counterclockwise so that your punch lands knuckles facing opponent, palm down. 

3.      This is called Flattening out the punch.

4.      When the punch is extended, reach and push all the way forward as to punch through your opponent. 

5.      This will enable you to screw the back foot into the ground as if you are squashing a bug.

6.      This is called the Squash the Bug Twist.

7.      Always keep your chin down, and hand blocking face.

The Jab

LESSON #3 – 11/28 Monday

AIM: How and when do you throw a jab?

DO NOW:

1.  What do we call ready position? On guard

2.  Name 5 things you need to do to be in ‘ready position’? Answers are last week’s notes

HOMEWORK: Study for quiz on Friday.

THE JAB

1.      The Jab is the most commonly used punch which is used to set up for the cross, which is the

         most powerful punch.

2.      It’s always thrown with the front hand (lead hand)

1. Orthodox = LEFT hand
2. Southpaw = RIGHT hand

3.   From on guard, take a small step forward with the lead foot, while punching at the same time.

4.   The punch is a quick snap out and return back to on guard position.

The Stance: Orthodox vs. Unorthodox

LESSON #2 – 11/21 Monday

AIM: Are you and left-handed or right-handed boxer and how do you know?

DO NOW:

Answer the following questions in full sentences.

1.      Boxing began in what two countries?  Crete and Egypt

2.      In the 1700’s where did boxing reappear? Fencing schools in England

3.      What hand is used to throw a jab?  (Front or back) Front

4.      How many years ago did boxing begin? 2,500

5.      Name two things you must do to enter the ring? Wipe feet, ask permission

THE STANCE: ORTHODOX vs. UNORTHODOX (SOUTHPAW)

1.      Feet in L position for Orthodox. (in backwards L for unorthodox)

2.      Fists at cheek level

3.      thumbs over fingers

4.      Knees bent

5.      Weight on balls of feet

6.      Chin tucked in

7.      Elbows pointing toward floor (no chicken wings)

8.      Lead hand (front hand) always matches the foot that is in front.

9.      Orthodox = LEFT foot in front, LEFT hand in front

10.  Unorthodox = RIGHT foot in front, RIGHT hand in front.

Rules of the Ring and History of Boxing

LESSON #1 – 11/18 Friday

AIM: What do you know about the sport of Boxing?

DO NOW:

1.  What do you expect to learn in this class?

2.  What would you like to learn in this class?

HOMWORK: Write in your notebook where Crete is.

RULES OF THE RING

1.      No gum, food, candy, drinks, or jewelry.

2.      Before entering the ring, you must: #1 Ask Ms. A for permission

   #2 Wipe your feet

3.   Respect each other, equipment, and Ms. A. 

4.   NO HITTING EACH OTHER or hanging from bags!!

5.   No hitting the bags without hand wraps on! 

HISTORY OF BOXING

1.      Boxing started 2,500 years ago in Crete and Egypt.

2.      The Greeks refined the sport and included it in the Olympic Games.

3.      Rome then took up the sport with a much more violent twist.

4.      It became part of the gladiatorial blood spectacle.

5.      Boxers wore metal studded hand wraps to insure deadly strikes.

6.      In the 1700’s it made a comeback in England in Fencing schools.

BOXING POSTER - EXTRA CREDIT

You can either do this on a poster board, or email it to me.

• One full page
• In paragraph form (at least 3 full paragraphs)
• With no spelling or grammatical errors: 

1. Pick a professional boxer

2. Write about how and why he became a boxer.
    -What obstacles if any did he face?
    -What challenges did he overcome?
(these are ideas for you to think about when writing about him.)

3. Include facts and statistics about this boxer.
    -How many wins/losses does he have
    -What is he known for?  (his mean uppercut, speed, agility, power, technique)
(these are ideas for you to think about when writing about him.)

4. Include pictures!  (4 maximum)

Make sure there are no spelling or grammatical errors
Make sure information is accurate and correct.

PHYSICAL EDUCATION SURVEY

CLICK ON THE LINK BELOW to take the survey!

https://docs.google.com/spreadsheet/viewform?formkey=dHIwRk55S24wcUxNeVBLdVp5aUE2QXc6MQ

HOW TO PUT ON HANDWRAPS

1.) Start by holding your hand out, fingers spread W I D E apart.
2.) Place the hook around your thumb, writing side face down.
3.) Wrap 2-3 times around your knuckles.
4.) Then go under the thumb, over the thumb.  Repeat 3-4 times.
5.) Next, wrap around your thumb.
6.) Repeat step #4.
7.) Finish around the wrist.

Be sure to keep the wraps flat and pull snug so they are not loose or folded.

What do the Fitness Gram tests measure?

PHYSICAL FITNESS - Physical fitness is the state of well being where all parts of the body function properly and you have the ability to exercise without immediate fatigue.  *Your level of fitness depends on your age, sex, and body type. The average target heart rate for teenagers is 120-160 beats per minute. Click here to see some of the benefits of being fit.

THE PACER TEST - This running exercise is a time-measured and distance-measured way of assessing your cardio-respiratory endurance, which is the efficiency of your heart and respiratory system. The ability of the heart and lungs to supply oxygen to your muscles during continuous physical activity.  Each phase of the pacer test gets increasingly faster, making the rest periods shorter and shorter with every 9 laps.  The mile run is also another way of assessing cardio-respiratory endurance.

SIT AND REACH - This test measures your flexibility.  Flexibility is defined as the range of motion of joints and muscles.  By going through the full range of motion during the sit and reach, your back and hamstring muscles are being assessed.
Click here to learn how to stretch properly 

PUSH UPS - The time-paced push up test measures muscular strength, which is the maxium force muscles put out when they contract.  This can also be assessed by doing pull ups or the flexed arm hang.  Form / quality is more important than quantity. 

CURL UPS - This test measures muscular endurance, which is the ability of the muscle to sustain activity or continue to perform work. The muscle being worked here are the abdominal muscles.

BODY COMPOSITION - By taking your height and weight, we can determine a basic assessment of the percentage of body fat verse bone and muscle.  Two people who are the same height and same weight may look completely different from each other because they have different body compositions.  
The National Institute of Health recommends that a healthy adult male's body should have between 8 and 17% fat and a female should have 10-21%. Levels significantly above these amounts may indicate excess body fat.

How many beats per minute should my heart be during a workout?

To get the most out of physical activity, your target heart rate zone should be between 60-80% of your maxium heart rate.

Average target heart rate for teenagers is 120-160 beats per minute.

Click on this link to find out how to find your pulse and calculate the numbers to find out what your target heart rate zone is when working out. What's your target heart rate zone? (THRZ)

Keep in mind, that we want to get at least 60 minutes of moderate to vigorous exercise a day! That can be 30 minutes in the morning, and 30 minutes in the evening, but in order to receive health benefits from a cardio, aerobic workout, you must keep your heart rate elevated for at least 20 minutes. :-)

9th Grade Research Paper, Article A

Click here to read your chosen article, "Can Exercise Make Kids Smarter?" 

Click here for Part I:Define vocabulary words and answer questions

DUE Wednesday, May 4th, 2011

9th Grade Research paper, Article B

Click here to read your chosen article, "How Little Exercise Can You Get Away With?"

Click here for Part I:Define Vocabulary words and answer questions

DUE Wednesday, May 4th, 2011