Creative Calisthenics 3-4-15

PUNK ROPE
CREATIVE
CONDITIONING DRILLS © Punk Rope, Inc. 2015. All rights reserved. Unauthorized reproduction of this manual is prohibited by law. TABLE OF CONTENTS Basketball ........................................................................................................................... 4 Can Can ............................................................................................................................... 5 Day at the Beach ................................................................................................................. 6 Fireworks ............................................................................................................................ 7 Football ............................................................................................................................... 8 Grinch ................................................................................................................................. 9 Inspector Clouseau ........................................................................................................... 10 James Bond ....................................................................................................................... 11 Jazz Band .......................................................................................................................... 12 Loch Ness Monster ........................................................................................................... 13 Pirate’s Life ....................................................................................................................... 14 Rock Band ......................................................................................................................... 15 Simpsons .......................................................................................................................... 16 Stop, Drop, Rock & Roll .................................................................................................... 17 Stripper ............................................................................................................................. 18 Tennis ............................................................................................................................... 19 Tequila .............................................................................................................................. 20 V8 Nightmare ................................................................................................................... 21 Wedding Party .................................................................................................................. 22 Wizard of Oz ..................................................................................................................... 23 2
•
Creative calisthenics (aka solo drills or fantasy-­‐based functional exercise) are comprised primarily of easily recognizable, functional movements, which occur frequently in sport and/or everyday life. •
Creative calisthenics intervals typically last between 60 seconds and 2 minutes. •
Each creative calisthenics interval is usually comprised of 3 different movements. •
During creative calisthenics intervals the shift from one movement to another happens either after a certain period of time has elapsed (e.g., 30 seconds) or after a phrase change in the music. We do not use complex choreography. •
Creative calisthenics can be best used to improve power, agility, balance, strength-­‐endurance, and anaerobic capacity. •
Creative calisthenics are most fun and effective when paired with thematic music and set within the context of a narrative. The music and the narrative help to distract the exerciser from the discomfort of intense exercise. •
In Punk Rope, creative calisthenics can take place during intervals 4, 6, or 8. •
Participants are encouraged to execute the drills at their own pace. That said, we occasionally use the tempo of the music to influence the pace of the movement. •
Drills can be made more or less intense by varying the tempo, the number of repetitions, and/or the range of motion. •
Give clear verbal and visual cues while explaining the drills. •
Try to keep your explanations of the movements to less than 30 seconds. •
Offer less challenging alternatives for the most intense movements. •
The songs recommended in the pages ahead should all be available on iTunes. •
We frequently use Audacity (http://audacity.sourceforge.net), a freeware program, to edit the length and/or volume of a song. 3
BASKETBALL Suggested Song: Basketball Beat | Koushik | 1:25 Suggested Class Theme: March Madness Watch an instructional video at: https://youtu.be/SqWC5jJso20 Directions: • Perform each movement for roughly 30 seconds. Alternatively, the instructor can cue students to shift from one movement to the next at her discretion. •
Defensive slide: start in a quarter squat with a wide stance and with arms outstretched; shuffle from side to side. •
Grab the loose ball: imagine there’s a basketball at your feet; drop to the ground gently to secure the ball. First, place your hands on the ground followed by your hips and then your chest, and then reach with your hand. •
Block a shot: jump high with one arm outstretched to block an imaginary shot. 4
CAN CAN Suggested Song: Can Can | Circus Band | 1:38 Suggested Class Themes: Dance; Bastille Day Directions: • For this drill, the movements are dictated by the music. Perform each movement for the portion of the song indicated in parentheses. •
Warm-­‐up: run in circles with knees high (:00-­‐:29). •
Can Can: hop on your left foot while bringing your right knee up high; hop on your left foot again, but this time kick your right leg up high; repeat with the opposite leg; keep alternating legs (:30-­‐:52). •
Intermission: jog in circles to stay warm (:53-­‐1:09). •
Kick line: perform the Can Can as one big group; students should place an arm around the waist of their neighbor (1:10-­‐1:32). 5
DAY AT THE BEACH Suggested Song: La Surf | Authority Zero | 1:33 Suggested Class Themes: Beach; Summer Watch an instructional video at: https://youtu.be/6kuQhcRnVZk Directions: • Perform each movement for roughly 30 seconds. •
Splash squat: squat deeply and splash the imaginary water (i.e., the floor). •
Surfing squat: squat to moderate depth; with arms wide for balance as if surfing, jump and spin 180 degrees landing in a squat. To reduce the intensity of the movement, eliminate the jump. •
Water skier: squat deeply and reach forward with arms parallel to ground as if grasping the tow handle. To increase intensity, add occasional “wipeouts” (i.e., drop to the ground). 6
FIREWORKS Suggested Song: Kick Out the Jams | The Presidents of the United States of America | 1:26 Suggested Class Themes: Independence Day; Chinese New Year Directions: • Perform each movement for roughly 30 seconds. •
Rocket jumps: descend into a quarter squat while swinging your arms back and then jump as high as you can while extending your arms skyward. •
Star jumps: beginning with arms by your sides and your feet together, jump and simultaneously abduct your legs and raise your arms to shoulder height or above. Upon landing, bring your arms back to your sides and your feet together. •
Duds: take a very small jump and then descend into a deep squat. 7
FOOTBALL Suggested Song: Heavy Action | Johnny Pearson | 1:34 Suggested Class Theme: Super Bowl Directions: • Perform each movement for roughly 30 seconds. •
Fast feet & hit it: starting in a wide stance move your feet up and down as quickly as possible keeping them low to the ground. When the instructor yells “hit it” drop to the ground cushioning your landing with your hands and hips. •
Lineman squat & block: start in a 3-­‐point stance and then jump forward with knuckles together and elbows wide, simulating a blocking motion. •
Catch: run from side to side, each time jumping to catch an imaginary pass. •
Other movements to consider include high knees (like a running back), kicking (like a punter or field goal kicker, squatting low (like a quarterback), and diving to the ground to recover an imaginary fumble. 8
THE GRINCH Suggested Song: You’re a Mean One Mr. Grinch | Whirling Dervishes | 2:09 Suggested Class Themes: Christmas; Winter Directions: • For this drill, the movements are best dictated by the music. Perform each movement for the portion of the song indicated in parentheses. Alternatively you could have students do each movement for roughly 30 seconds before transitioning. We prefer to perform this drill while traveling around the perimeter of the workout area. •
Bear crawl: keep hips up high and legs and arms relatively straight (:00-­‐:37). •
Walking lunge: take big steps, alternating legs (:38-­‐1:09). •
Panther crawl: stay low with shins parallel to ground (1:10-­‐1:45). •
Crocodile crawl: essentially a moving push-­‐up with staggered hands (1:46-­‐2:09). 9
INSPECTOR CLOUSEAU Suggested Song: Pink Panther | City of Prague Philharmonic Orchestra | 2:48 Suggested Class Themes: Cartoons; Movies; Animals Directions: • Perform each movement for roughly 40 seconds before transitioning to the next, or rotate the movements with the phrase changes in the music. Our preference is to perform the drill while traveling around the perimeter of the workout area. •
Walking reach: take big steps, alternating legs; fold forward at the waist; look down as if searching for clues. •
Bear crawl: keep hips up high and legs and arms relatively straight. •
Walking lunge: take medium steps, alternating legs; have hands ready for a karate chop as Cato might be nearby. •
Panther crawl: stay low with shins parallel to ground. 10
JAMES BOND Suggested Song: Theme from Dr. No | New London Philharmonic Orchestra | 1:51 Suggested Class Themes: Movies; Cops & Robbers Directions: • Perform each movement for roughly 35 seconds before transitioning to the next, or rotate the movements with the phrase changes in the music. We prefer to perform the drill while traveling around the perimeter of the workout area. •
Walking lunge & twist: it’s not politically correct, but as you twist, pretend you’re holding a revolver •
Ski jumps: jump in a zigzag fashion while pretending to use ski poles •
Cross country skiing: similar to a moving scissors jump with arms pumping 11
JAZZ BAND Suggested Song: When the Saints Go Marching In | Preservation Hall Jazz Band | 2:48 Suggested Class Theme: Mardi Gras Directions: • Perform each movement for roughly 30 seconds before transitioning to the next. Consider shortening the song’s introduction (using Audacity) so that the drumming segment isn’t too long. We prefer to perform the drill while traveling around the perimeter of the workout area. •
Drummer squats: use your hands as the sticks and your thighs, calves, or ankles as the drums. •
Trombone lunges: perform a forward walking lunge while imitating the motion one makes while playing a slide trombone. •
Piano side slides: step and slide while playing an imaginary piano. 12
LOCH NESS MONSTER Suggested Song: Get Away | Franz Ferdinand | 1:25 Suggested Class Theme: Tartan Day (Scotland) Directions: • Perform each movement for roughly 30 seconds or change the movements with the phrase changes in the music. •
Splash squats: squat deeply and circle your arms to splash the imaginary lake. •
Plank slides: from a plank position (on toes and palms), push forward with your palms to slide backward. Keep legs as straight as possible. •
Butt slides: use your triceps to push yourself backward. Keep your legs straight and try not to push off with your heels. 13
PIRATE’S LIFE Suggested Song: Pirate Captain's Quickstep | Brave Combo | 1:34 Suggested Class Theme: Talk Like a Pirate Day For an instructional video: https://youtu.be/YWnPoCIPPyk Directions: • Perform each movement for roughly 30 seconds. •
Swab the deck: similar to skaters but with hands on an imaginary broom •
Duck the mast: squat jumps with hands protecting your head •
Jig: hop in a circle on one leg 4 times and then switch to the other leg 14
ROCK BAND Suggested Song: Twenty Flight Rock| Tiger Army | 1:38 Suggested Class Theme: no particular theme Directions: • Perform each movement for roughly 25 seconds. •
Guitarist split jumps •
Drummer squats •
Bass player pogo jumps •
Vocalist step, slide, and reach 15
THE SIMPSONS Suggested Song: The Simpson’s Theme | Green Day | 1:23 Suggested Class Theme: Cartoons Directions: • Perform each movement for roughly 25 seconds before transitioning to the next, or rotate the movements with the phrase changes in the music. •
Saxophone lunge & twist: (Lisa Simpson) lunge and rotate toward your lead leg; position your hands as if playing the saxophone. •
180º squat jumps: (Bart Simpson) begin in a moderate squat; jump and rotate 180º; land in a moderate squat. •
Bowling: (Homer Simpson) this is basically a forward lunge combined with swinging your arm back and forward. 16
STOP, DROP, ROCK & ROLL Suggested Song: Charlie Brown | Voodoo Glow Skulls | 1:36 Suggested Class Theme: Back to School Directions: • High knees: for 15 seconds BEFORE stopping, dropping, rocking, and rolling •
Stop & Drop: bring your hands to the ground gently then jump your feet back and lower yourself to the floor •
Rock: come to your knees and do a windmill on an imaginary guitar •
Roll: from your stomach roll 360º in one direction and then roll in the opposite direction. After you complete both rolls, get up, and repeat high knees. 17
THE STRIPPER Suggested Song: The Stripper | David Rose | 2:01 Suggested Class Themes: 1960s Directions: • Perform each movement for roughly 30 seconds before transitioning to the next, or rotate the movements with the phrase changes in the music. •
Basic squats •
Squat and hold: squat deeply and hold the position at the bottom •
Squat in a circle: squat and rotate •
Squat and bump (and grind): squat deeply and shift your hips to one side 18
TENNIS Suggested Song: What Would You Do? | The Living End | 1:28 Suggested Class Themes: Trooping the Colour (Wimbledon); Australia Day (Australian Open) Directions: • The goal is to simulate a fast tennis match in which the students will follow the instructor a la Simon Says. •
The instructor should perform the following strokes: o Forehands: lunge while imitating a forehand stroke o Backhands: lunge while imitating a backhand stroke o Drop shots: run forward a few steps then lunge and reach to the ground •
At any time the instructor can dive to the ground indicating that the students have won the point. Then he can start the next point with another serve. 19
TEQUILA Suggested Song: Tequila | The Champs | 2:15 Suggested Class Themes: Cinco de Mayo Directions: • Perform each movement for roughly 35 seconds before transitioning to the next, or rotate the movements with the phrase changes in the music. We prefer to perform the drill while traveling around the perimeter of the workout area. •
Driving squat •
Forward lunge & twist •
Crawl: any type of crawl is acceptable (below, a panther crawl is shown) •
Butt slide: now you’ve really had too much to drink! 20
V8 NIGHTMARE Suggested Song: V8 Nightmare | The Koffin Kats | 1:43 Suggested Class Themes: Halloween; Cars For an instructional video: https://youtu.be/e_e-­‐O95Klmc Directions: • Perform each movement for roughly 35 seconds before transitioning to the next, or rotate the movements with the phrase changes in the music •
Driving squat •
Reverse lunge: in horror with an optional scream •
Mountain climbers: drive your knees toward your forearms in alternate fashion; don’t let your lead foot touch the ground when your knee is flexed. 21
WEDDING PARTY Suggested Song: Love Is All Around | Joan Jett and the Blackhearts | :58 Suggested Class Theme: Valentine’s Day Directions: • Perform each movement for roughly 20 seconds •
Forward alternating lunge: as if proposing to the love of your life •
Side squat and elbow: knock guests out of the way so you can catch the bouquet •
Jump for the bouquet: run left and right and jump as if catching the bouquet 22
WIZARD OF OZ Suggested Song: Over the Rainbow | Me First & the Gimme Gimmes | 1:32 Suggested Class Theme: Movies Directions: • This is one of our few “rep-­‐based” drills. Complete 8 repetitions of each exercise at a moderately fast pace before moving on to the next. Between each move you’ll skip 8 times down the yellow brick road. •
Dorothy jumps: jump and click your heels together while in the air •
Toto fire hydrants: from hands and knees abduct a leg from the hip •
Cowardly lion reverse lunges •
Tin man tin soldiers •
Scarecrow standing hip abduction •
Melt like the witch: slowly sink to the ground (just once) 23