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Dynamic Fitness Stations

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Dynamic Fitness Stations

A skate-park skills crew is planning a dynamic fitness circuit. Read the station cards, then solve the coaching challenges. Work at a controlled pace, leave space between people, and stop if you feel pain, dizziness or unwell. Use shadow boxing only—no contact with people or equipment.

Station cards

Circuit plan: 40 seconds of work, then 20 seconds to recover and rotate. Complete two rounds. Choose a pace that lets you keep good technique.

1. JAB PRACTICE From a balanced stance, extend the lead fist straight ahead, turn it slightly, then return it to guard. Keep the other hand by your cheek.

2. CROSS PRACTICE Send the rear hand straight ahead while rotating the hip and back foot gently. Return to guard; do not overreach.

3. AGILITY FOOTWORK Move forward, back and side to side between floor markers. Stay light on your feet and keep your knees soft.

4. DEFENSIVE MOVEMENT Practise small slips and step-backs as if avoiding an imaginary punch. Keep your balance and eyes forward.

5. CONTROLLED COMBINATION Repeat jab, cross, then a small step to the side. Shadow box into open space only, with no partner contact.

RPE guide (rating of perceived exertion): 1 = very easy; 5 = moderate; 10 = maximal effort. For this session, aim for about 5–7 and adjust if technique starts to slip.

Read, reason and coach

Use the station cards above for Questions 1–4. For reflection questions, there may be more than one sensible response; the answer gives an example.

1.Which station practises sending the lead hand straight ahead and returning it to guard?

Station 1: Jab practice
Station 2: Cross practice
Station 4: Defensive movement

2.Tane says Station 3 should include forward, backward and sideways movement. Is he correct? Give one technique cue from the card.

3.The planned circuit uses 40 seconds at each station and 20 seconds to rotate. How many seconds does one station interval take altogether?

4.Ruben rates his effort as 8/10, and his punches are becoming uncontrolled. What is the best adjustment?

Increase speed to finish sooner
Slow down or take a recovery, regain control, and aim for the suggested 5–7 effort range
Keep going at the same pace because effort should always rise

5.Select two safety choices that fit this circuit.

Leave space between people
Make contact with a partner to test power
Stop if you feel dizzy or unwell
Swing punches close to nearby equipment

6.During a cross, what body action helps create the movement, according to Station 2?

7.A student has 5 stations, with 40 seconds of work and 20 seconds to rotate at each one. How long is one complete round, including all five rotations?

8.Which sequence matches Station 5?

Cross, jab, sprint
Jab, cross, small step to the side
Slip, jump, contact punch

9.Explain why RPE can be useful during a fitness session. Include one way a student could respond to a high RPE.

10.Rawiri notices a classmate rushing the footwork and losing balance. Write one supportive coaching cue and one safe action Rawiri could take.

11.Choose one station and write a specific, achievable goal for your next attempt. Include what you will practise and how you will know you have improved.