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Class session

Intro

A typical martial arts class session usually lasts from one to two hours and consist of one or more of the following training periods.

Training periods

• Warm-Up. Warm-up starts with jumping-jacks or running laps around in the training area. It is important that the muscles are warm before stretching; otherwise, an injury may occur. Once warmed up, students perform some light kinetic stretching exercises to warm and prepare the muscles for class since flexibility is important for performing high, fast kicks. Warm-up stretching is not strenuous; heavy stretching will be performed at the end of class.
• Technique review. Technique review consists of performing techniques taught in previous training sessions to increase proficiency and so the instructor may correct any problems. 
• New techniques. New techniques are taught and practiced.
• Drills. Training drills are performed using hand targets or body shields. Drills may consist of repetitive kicks, punches, etc. to help create muscle memory so the techniques will become instinctive.
• Pattern review. Pattern review consists of performing previously learned patterns to increase proficiency and so the instructor may correct any problems. 
• New patterns. New patterns are taught and practiced by those who need to learn a new pattern.
• One and three-step sparring. One and three-step sparring is performed with a partner. Various techniques are practiced against an opponent to develop proficiency.
• Free-sparring. During free-sparring, students don protective equipment and spar with other students to test their abilities in actual combat with an opponent.
• Self-defense. Practice using techniques in scenarios that may be faced outside of class in self-defense situations.
• Breaking. Breaking may be performed duting a training session. Students break reusable boards to test their speed, strength, and focus.
• Weapons. Training on one or more martial arts weapons may occur during a training period
• Rank testing review. Review of techniques and patterns required at the next testing.
• Competition review. Review of rules and requirements for the next competition.
• Review. Review of what was covered during the class.
• Cool-down. Cool-down is the reverse of the warm-up. It uses more difficult stretches than the ones performed during the warm-up since the muscles are now warm and more flexible. The difficulty of the stretches is gradually reduced as the body cools.
• Fitness. At any time during a training session, the instructor may stop the training and have students perform push-ups, sit-ups, and other muscle building exercises. This is done at numerous times during a session to build strength and stamina. Then the students continue with training. This means students must perform difficult techniques when they are fatigued. Real fights don’t allow you rest periods. You can rest after you’ve won—or you are dead.

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