lession plan for students

1. LESSION PLAN
BY
CHANDRAKANT BARIK
NIS COACH
KALINGA STADIUM COMPLEX IN-CHARGE

2. Assembly and roll call. {TIME: 2 Mins]
YOGA FOR BOXERS
• Check the health status of the trainees. Give information about the main task.
• Informing the students about the aims and the content of the training session.
• Motivate them for the task ahead.
• Prayer and sitting arrangement
Exercises will include all types of basic exercise of all body parts.
{TIME: 5 Mins}
GENERAL WARM-UP
• Start with mild stretching.
• Then start kiyas and kapalbhati, anulom vilom,uddiyan ,agnisar and gradually increase the speed from
slower to faster.
• Include all variations of hand ,neck ,shoulder trunk sukhsma vyayams and exercise shown in pics etc.
• After that start stula vyayamas whole body exercises including all body parts
Surya Namaskar and Exercises. {TIME:5 Mins}
SPECIFIC WARM-UP
• Includes all showing exercises along with Surya Namaskar.
INTRODUCTORY PART

3.  DEMONSTRATION: Complete execution of technique in whole part and By-part method.
All the specified asana on the base of injury of boxers(on Olympian Akhil Kumar ) (starting technique from
simple to complex).
{TIME: 1 Mins}
EXPLANATION: The skill and techniques are provided by PPT and other teaching aids.
{TIME: 2 Mins}
PRACTICE : the asanas are practices on both side 2 to 3 sets with holding in posture.
{TIME: 2 Mins}
By whole method: Practice the posture by whole
By part method: The subjects are practice the posture part by part with techniques
By whole part whole method :Perform by whole then by parts and again whole by correction* 2
sets with each partners.
{TIME: 5 Mins}
 CORRECTIONS: While performing in asanas each and every points of error should be rectify
{TIME: 6 Mins}
MAIN PART

4.  COOLDOWN: SLOW STRETCH AND HOLD METHOD OF EXERCISE FALLOWED UP WITH SOME ISOMETRIC
EXERCISE.
 {TIME: 1 Mins}
SHAVASANA: After finish the practice subjects have to be relaxed in shavasa by laying on their back with
showing position/ posture.
{TIME: 5 Mins}
 TRATAKA: Practice the TRATAKA By placing candle at eye label
{TIME: 5 Mins}
 QUESTION & ANSWER: ALL the subjects are allowed to asked and clear their doubts
 {TIME: 4 Mins}
 Assembly &break off: all have to turn right by saying “JAY HIND “loudly on the command of break off.
{TIME: 2 Mins}
CONCLUDING PART

5. YOGA PROTOCOL
FOR
BOXING
PRESENTED BY:
CHANDRAKANTA BARIK

6. LETS MOVE ON…….

7. INTRODUCTION TO BOXING
• Boxing is a combat sport in which two people, usually wearing
protective gloves, throw punches at each other for a
predetermined amount of time in a boxing ring. ... In Olympic
boxing, because a winner must be declared, judges award the
content to one fighter on technical criteria.
• Olympic sport: 688 BC (Ancient Greece); 1904 ...
• Also known as: Western Boxing, Pugilism See ...
• Parenthood: Bare-knuckle boxing
• Focus: Punching, striking
• Briten duke butler and his brother in 1681

9. WORK ON INJURIES WITH OLYMPIAN, ARJUN AWARDEE
MR. AKHIL KUMAR(B0XING)

10. RULES AND REGULATIONS
• Generally bouts take place in a “ring” that is 18 to 22 feet (5.5 to 6.7 meters)
square and surrounded by four strands of rope. Professional bouts may be
scheduled to last from 4 to 12 rounds of three minutes’ duration, though two-
minute rounds are commonly used in women’s bouts
• A referee is stationed inside the ring with the boxers and regulates the bout. In
some jurisdictions the referee scores the contest along with two judges outside the
ring. In most jurisdictions, however, the referee does not participate in the judging,
and three ringside officials score the bout.
• In Olympic bouts five judges score the fight electronically by pushing a button
whenever a punch is believed to have landed on a boxer. No punch is registered as
a hit unless at least three judges press their buttons within a second of each other.

11. • Padded gloves, ranging from 8 to 10 ounces (227 to 283 grams) in weight, are worn by
the boxers
• A bout ends in a knockout when a boxer is knocked down and cannot get up by the
count of 10. A fight can be stopped by a technical knockout (TKO) when a boxer is
deemed by the referee (and sometimes the ringside physician) to be unable to defend
himself properly, when a boxer is deemed to have sustained a serious injury, or when a
boxer or his seconds decide he should not continue. A bout may also end in a decision
when the bout has gone the scheduled number of rounds and the scoring officials
decide the winner.
• two of the three judges giving the decision to opposing contestants and the third
judge’s scorecard being evenly divided between the opponents leads to a draw. In a
“no contest” the bout is declared a nullity because of a premature and inconclusive
end, such as one of the participants being unable to continue owing to a cut caused by
an accidental clash of heads early in the fight. A bout may also end in disqualification

14. INJURIES IN BOXING

15. BOXERS FRACTURE
A 'Boxers Fracture' is a break in the hand at the "neck" (just below the knuckle) of either the fourth or
fifth metacarpal (ring or little finger). It gets its name because this injury commonly occurs when
punching an immovable object with a closed fist. However, some doctors may also include fractures to
the second and third metacarpal.
CARPAL FACTURE
Carpal Bossing is the name given to a condition which
causes a lump on the back of the hand at the junction
of the long finger bones and the small wrist bones.
.

16. • SHOULDER DISLOCATION is a common injury among boxers and participants of other contact sports
which involve heavy knocks to the body.
• A dislocated shoulder is when the humerus bone (that's the long upper section of the arm) has come
away from the scapula (also known as the shoulder blade). This separation occurs at the
glenohumeral joint.
• Concussion is a traumatic brain injury that results in a sudden but often short lived loss of mental
function after a blow or other injury to the head. During a head injury that is severe enough to cause
concussion the brain is moved out of its normal position disrupting electrical activity in the brain cells
and the brain stops working properly for a short period.
CUT & LACERATION
Cuts (also known as lacerations) are when the skin splits and bleeds and are common place within boxing,
usually occurring as a result of contact from an opponents' glove or head. Rarely is this type of injury seen
as enough to stop a bout on their own, but they can seriously impair a fighter's ability to box. Generally,
cuts themselves are not particularly problematic however deep tissue damage can mean a visit to the
plastic surgeon

17. • HEAD OR BRAIN INJURIES
• The most concerning boxing injury is a head impact resulting in a potential brain injury. The punch
impact shakes the brain within the skull and causes the brain to act abnormally for a brief period of
time. This is known as concussion, which can result in the following symptoms:
• Unconsciousness
• Brief loss of short-term memory
• Nausea
• Loss of coordination
• Confusion
• Headache
• Wearing head gear can reduce the impact stress and shock that could reverberate through your brain.

18. • JAW & FACIAL INJURIES
• Punching impact to your jaw can cause jaw, nose or facial fractures. Jaw injury resulting in TMJ
dysfunction may result with either a fractured, subluxed or dislocated jaw a possibility.
• Common Jaw Injuries
• Shoulder Injuries
• Shoulder injuries can occur through repetition of impact. Common injuries include rotator cuff
injuries or shoulder dislocation.

19. • HAND AND WRIST INJURIES
• Your hand and wrist are vulnerable to impact injuries. Milder injuries include soft tissue bruising
or joint sprains.
• Finger, thumb and hand fractures may also occur.
• COMMON HAND & WRIST INJURIES
• Ankle, Knee & Leg Injuries
• Lower limb injuries can occur with overuse eg stress fractures, tendonitis or with trauma eg ankle
or knee sprain.

20. • NECK, BACK & RIB INJURIES
• Boxing can injure your spine or ribs through impact or overstraining. An awesome set of core
stability muscles will not only protect your spine from injury, but also improve your punching
power and ability to absorb the impact of a punch
• Cuts & Bruises
• Cuts and bruises are the most common boxing injuries. These injuries occur from contact with an
opponent’s gloves or head.
• Kidney Damage
• Punches to the kidneys are illegal at all levels of boxing. This rule was set in place in order to
protect boxers from the severe damage that a kidney punch can cause. A heavy blow to the kidney
can cause kidney failure.

21. COMMON BOXING INJURY
• Achill tendon rupture
• Acl injury
• Adductor injury
• Avascular narcosis of the femoral
head
• Back muscle pain
• Bicep tendonitis
• Broken wrist
• Bulging disc
• Calf muscle tear
• Cramp
• Dislocated shoulder
Groin strain
Hamstring strain
high ankle sprain
Hip arthritis
Hip laberal tear
Neck arm pain
Neck sprain
PCL injury
Pinched nerve
Poor hip core

22. • Sciatica
• shin splints
• Spondylolisthesis
• Stress fracture
• Thumb sprain
• Trochanteric bursitis
• Wry neck
• Whiplash
• Tibialis posterior tendinopathy
• Temporol mandible joint pain
• Tarsal tunnel syndrome

23. BENEFITS OF YOGA FOR BOXERS
• Flexibility. It's no surprise that yogis are flexible. ...
• Balance. If you're a boxer, you know how important balance is in a fight.
...
• Strength and balance increase . ...
• Breathing capacity increase ...
• Mindfulness. ...
• Crescent Lunge with Airplane
• Stretches out the muscles. ...
• Camel Pose. ...
• Chair Pose to Chair Pose Twist.
• Release the tension of muscles….

25. 75% Of Brain
79% Of Heart
76% Of Muscles
83% Of Blood
72% Of Skin
22% Of Bones
IMPACTS ON BODY PARTS DURING MATCHES

26. PRANAYAMA
• KAPALBHATI
• AGNISARA
• TRATAK
• ANULOM VILOM
• BHRAMARI
KRIYA BANDHA
UDDIYAN

27. SOME YOGIC EXERCISES FOR BOXERS

28. SUKSHMA &STHULA VYAYAMAS

29. Continue…………..

30. Continue…………..

31. Continue…………..

32. ASANAS

33. HALA ASANA
• Improves Digestive System
• Stimulates the Thyroid Glands
• Relieves a Backache:
• Reduces Stress
• Therapeutic for Leg Cramps:
• Effective in Weight Loss:

34. PAWANMUKTASANA
• Thigh muscles stretching
• Sponsors a better blood circulation
• Reduces fats in various parts of the body
• Improves digestion and relieves constipation
• Full body exercise

35. KAGASANA
• Opens the Groin
• Strengthens the Sacral Chakra
• Embrace Courage
• The sense of Coordination:
• Beneficial for Wrists and ankle

36. CHAKRASANA
• Balances the Nervous system:
• Energizes the body:
• Stimulates the Thyroid Glands:
• Stretches the Back:
• Strengths the Vertebrae:
• Heightens Lungs Health:
• Loosens Hips
• Reduces Osteoporosis

37. VRIKHYASANA
• Improves balance and posture
• Effective to increase the height
• Stretches your spine, arms, buttocks, and legs
• Improves concentration
• Calms the mind and body
• Relieves sciatica

38. Continue…………..

39. MEDITATION

40. RELAXATION
• SHAVASANA

41. THANK YOU