Class 4 – Quickness

Ultimate Warm-Up – 2 Minutes Each
  • Arms – Hand Stand Walks
  • Legs – Long Jumps
  • Abs – Rolling Fly Traps
  • Core – Cartwheels/Aerials

See SKILLZ Signature Warm-Ups:

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Mat Chat – 3-minutes (Includes Water Break)
  • Today we are going to work on QUICKNESS.
  • QUICKNESS refers to the speed of transitions from one move or combo to the next.
  • This is important because without QUICKNESS your performance becomes less engaging for the audience.

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

1. Have QUICKNESS through transitions. 2. Have QUICKNESS with releases and rolls. 3. Have QUICKNESS in strikes and combos.
Skill-Building Drills – 25 Minutes

Flip Style:

Students will have 5 minutes to come up with a 3-move release combo, working with teammates. After 5 minutes, students will “battle” each other to demonstrate the best QUICKNESS within their releases.

Pad Strike Challenge:

Instructors will toss a pad towards the students who must strike it out of the air, either with their back fist or the butt of their kama. Each student gets 3 chances.
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