Class 13 – Cadency

Static Warm-Up – 2 Minutes Each
  • Arms – Hand Stand Holds (10 seconds & repeat)
  • Legs – Pistol Squat Holds (10 seconds & repeat)
  • Abs – Breakdancers (10 seconds & repeat)
  • Core – Bridge Hold (10 seconds & repeat)

See SKILLZ Signature Warm-Ups:

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Mat Chat – 3-minutes (Includes Water Break)
  • Today we are going to work on CADENCY.
  • CADENCY refers to the rhythm and variation in pitch that you demonstrate.
  • This is an important skill to help with footwork, pace and timing of techniques.

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

1. Have CADENCY with stepping. 2. Have CADENCY with striking. 3. Have CADENCY with kicking.
Skill-Building Drills – 25 Minutes

High Step:

Students will attempt to complete the most 360 degree rotations using autobahn footwork. If a student stutters in their footwork, changes level or leaves the line, they must take a knee.

Pogo Kick:

Students will work to complete either the most consecutive tornado round kicks, 540s or cheat 720s within their respective groups. If a student stutters in their footwork, or misses a kick, they are done.
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
  • Speed Ball

End of Class Announcments:

1 Minutes