Class 12 – 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 footwork 2. Having FLUIDITY while throwing 3. Maintaining FLUIDITY with speed and under pressure
Skill-Building Drills – 30 Minutes


Students will breakdown the hand and footwork required for the Hip Toss take down 2 times and perform the throw on the third.

Bring It:

Students will partner up with one student throwing and the other falling, they will compete to see who can throw their partner the most in the allotted time.
Technique Training
Game – 3-minutes
  • Dr. Dodge Ball

End of Class Announcments:

2 Minutes