Class 9 – Force

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:

View SKILLZ Signature Warm-Ups
Mat Chat – 3-minutes (Includes Water Break)
  • Today we are going to work on FORCE.
  • FORCE refers to how much height and/or power you can generate in your techniques.
  • This is important, especially in performance martials arts to demonstrate that your techniques are effective.

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

1. Having FORCE in strikes. 2. Adding to FORCE by breathing. 3. Demonstrating full push-pull through techniques.
Skill-Building Drills – 25 Minutes

Hooked:

Students will move down the mat, “hooking” into an imaginary opponent, then pulling their kamas out and sticking a front kick, alternating sides with each rep.

Pop Back:

Students will perform 10 back fists on a wavemaster. Students must place their kama from their back fisting hand into their opposite elbow, strike the bag, “pop” the kama up and catch it and repeat.
Technique Training

Practice Testing Requirements.

View Testing Chart

See How To Videos:

View SKILLZ Signature How to Videos
Stretching – 5 Minutes
  • Yoga Stretching

See SKILLZ Signature Stretching:

View SKILLZ Signature Stretching
Game – 3-minutes
  • Speed Ball

End of Class Announcments:

1 Minutes