Fighter by Christina Aguilera FIT

Coaching Notes:

Pre-Teach: No
Focus: internal/external
Fitness Elements/Purpose: CR (creativity), RT (reaction time), Agility, ROM, Coordination, Muscle Strength, Power, Speed, Balance, Muscle Endurance, Cardiovascular

***Just follow the intensity of the music, it will tell you what to do!

First move: Step Punch – stay grounded..feet solidly stepping into a strong punch. Play with other punches like Jab, upper cut and hook punch. You can even do back elbows. Feel the strength in your shoulders and be sure to never straighten the elbow fully. The punch comes from your shoulder. Also a loose fist, we don’t want tension.

Second move: OTS faster punches intermixed with slow punches…just tell them to listen to the music and dance their punches accordingly. Sometimes fast and sometimes slower and stronger!

Third move: Step Kick – Again, a strong grounded step and a kick in various directions. Never straightening out the knee completely either. Keep fist up near face in what we call a guarded position. Think about kicking over a mic stand or something neutral, never talk about kicking someone.

Fourth move: OTS bob and weave. This is simply a step tap with wide legs rocking from side to side. Engaging your abdominals, keeping your face guarded and concentrating on feeling powerful and strong.

Transitions

0:00 Do a little pre-fight stretch here!
0:20 Step punch
0:40 OTS faster punches
1:00 Step Kick
1:20 OTS faster punches
1:31 Step punch
1:51 OTS faster punches
2:12 Step Kick
2:32 Bob & Weave
2:52 Step Kick and mix up punches and kicks
3:45 Back to OTS punches and Bob & Weave