(Ages 10 – 14)

Class 1 – Precision & Instinct

Static Warm-Up – 7 Minutes
  • Arms: Hold push-up position
  • Legs: Hold single leg squat position
  • Abs: Hold advanced dish position
  • Core: Hold Straight-leg bridge
Mat Chat – 3-minutes (Includes Water Break)
  • Today we are going to work on PRECISION and INSTINCT.
  • PRECISION means to arrive at an accurate estimate.
  • INSTINCT means to make good judgments quickly and effectively.
  • We are going to run one PRECISION drill and one INSTINCT drill, and then review the testing requirements for both SKILLZ.
Skill-Building Drills – 10 Minutes

River Breaks:

The students will work on their PRECISION by breaking a board from increasing distances.
  • Teaching SKILLZ: HEALTHY COMPETITION – The last student in the game will be crowned the champion and set a record for the school. The next time the game is played, the goal can be to beat the record that was set previously.
  • Brain SKILLZ: VISUAL PROCESSING – The students must be able to see their target and measure distance in order to break the board. This works on their ability to make sense of what they see, and understand where they are in relation to things around them as they have to break boards while jumping over obstacles.


The students will practice INSTINCT by having to always have their hands up because everyone is trying kick you in the head.
  • Teaching SKILLZ: EXTRINSIC MOTIVATION – The instructor can allow the winners of each round to be safe from the exercise that one of the instructors picks, with around five reps.
  • Brain SKILLZ: DIVIDED ATTENTION – The students must be able to focus on their surroundings and be defensive, while also looking out for opportunities to get other people out and play offensive. This works on their ability to focus on multiple things at once, as they also have to focus on their positioning around the mat as well as the people around them.
Passive Stretches: 5-minutes
  • Cross-leg twists
  • Neck pulls
  • Rubber guard stretch
  • Seal stretch
Game – 3-minutes
  • Dr. Dodge Ball

End of Class Announcments:

2 Minutes