Class 3 – Endurance

Dynamic Warm-Up – 2 Minutes Each
  • Arms – Hand Stand Push Ups (10 & repeat)
  • Legs – As Far As You Can Rotational Punch Jumps
  • Abs – Breakdancer Spins (switch directions each time)
  • Core – Stand to Bridge (to Stand if able)

See SKILLZ Signature Warm-Ups:

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Mat Chat – 3-minutes (Includes Water Break)
  • Today we are going to work on ENDURANCE.
  • ENDURANCE refers to how long you can perform without looking tired or losing technique.
  • This is important for being able to pull off difficult kicks, tricks and combos without becoming sloppy or making mistakes. It also allows you to finish with power!

Here are the three ways that we are going to improve your ENDURANCE today:

1. Develop the muscle memory to perform multiple releases . 2. Maintain power and technique in basic strikes. 3. Strengthen our legs to be able to maintain stances longer.
Skill-Building Drills – 25 Minutes

Kama Shuttle:

Students will race to the end of the mat, pick up their kamas, perform a 3 move combo, race back to their starting spot and repeat for a total of 3 reps, using a different combo each time.

Dish It Out:

Students will perform 10 alternating 7-cuts (right and left counts as 1 total), while holding a dish position.
Technique Training

Practice Testing requirements.

View Testing Chart

See How To Videos:

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Stretching – 5 Minutes
  • Yoga Stretching

See SKILLZ Signature Stretching:

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Game – 3-minutes
  • Yo Ball

End of Class Announcments:

1 Minutes