The Power by Snap! (FIT)

Coaching Notes:

Pre-Teach: No – Just tell them it is a punch and kick song
Focus: External
Fitness Elements/Purpose: CR, RT, Power, Speed, Cardio, Muscle Endurance, Coordination

*This song takes a bit of practice. There are lots of changes, they are distinct but it will work best if you really have done your practice!

First move: shadow boxing – light on your feet like a boxer, punching as the music inspires you to do! Dance your punches, in and around each other too!

Second move: speed bags – strong arms, rotating fast around each other like there is a bag over your head that you can do quick punches with!
Try one arm on the side anytime you want as well.

Third move: knee strikes or kicks – step and knee strike, like you are taking a board and cracking it over your knee.
If you focus on the abdominals, you can really engage them as well during the knee strike.
Kicks here would also be fine.

Transitions:
0:00 Intro – get them in the boxing stance
0:12 shadow boxing
0:38 speed bag
0:43 knee strikes or kicks
1:00 shadow boxing
1:10 speed bag
1:13 shadow boxing
1:49 speed bag
1:58 shadow boxing
2:15 speed bag
2:20 knee strikes or kicks
2:55 speed bag
3:04 shadow box
3:21 speed bag
3:26 knee strikes or kicks