Class 4 – Fluidity

Ultimate Warm-Up – 7 Minutes
  • Arms ­ Wheel barrel
  • Legs ­ Partner Squats
  • Abs ­ Partner Leg Raises
  • Core ­ Swimmer Planks

See Elite SKILLZ Warm-Ups:

View Elite SKILLZ Warm-Ups
Mat Chat – 3-minutes (Includes Water Break)
  • Today we are going to work on FLUIDITY.
  • FLUIDITY means changing readily; not being fixed, stable, or rigid.
  • This is important because you need FLUIDITY to be able to throw your partner with control and balance.

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

1. Having FLUIDITY with their takedowns 2. Having FLUIDITY while maintaining control of their partner. 3. Maintaining FLUIDITY while taking the back.
Skill-Building Drills – 30 Minutes

Takedown Relay:

Students will race to the end of the mat, perform their takedown and race back.

Lift It:

Students will take the back, lift and tip their partner over and place them gently on the floor.
Technique Training

See Testing Charts:

View Combat Self Defense Testing Chart

See How To Videos:

View Elite How-to-Videos
Game – 3-minutes
  • Dr. Dodge Ball

End of Class Announcments:

2 Minutes