(Ages 7 – 9)
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Class 4 – Flexibility

Ultimate Warm-Up – 7 Minutes
  • Arms: Super slides up and down the mat
  • Legs:Plyos up and down the mat
  • Abs: Stomach rolls up and down the mat
  • Core: reverse crab walks up and down the mat
Mat Chat – 3-minutes (Includes Water Break)
  • Today we are going to work on FLEXIBILITY.
  • FLEXIBILITY means to have sufficient range of motion.

Here are the three FLEXIBILITY tips that you will learn today:

1. Passive FLEXIBILITY –using only your own weight, such as middle splits. 2. Active FLEXIBILITY – maintain extended positions without any external support. 3. Dynamic FLEXIBILITY – perform movements through its full range of motion, such as stretch kicks.
Skill-Building Drills – 15 Minutes

Chamber Lifts:

Students will practice having good FLEXABILITY by demonstrating their ability to work on multiple different types of stretching but this will also utilize the power of choices by giving the students the ability to pick what they want to do.
  • Teaching SKILLZ: UP THE REP – Challenge the student to hold higher and higher each time.
  • Brain SKILLZ: ATTENTION CONTROL – Students must focus on continually lifting their leg high, while also focusing on maintaining the proper chamber and posture.

Crazy 8’s:

The students will practice active flexibility by making a sideways “8” with their leg.
  • Teaching SKILLZ: EXTRINSIC MOTIVATION – If the student hits the noodle with their leg, or they put their foot down, then they must do five pushups. If they are able to complete their turn without their foot touching the ground or their leg touching the noodles, then the instructor will do three pushups.
  • Brain SKILLZ: ATTENTION CONTROL – The student must focus on moving their leg in a figure eight until they complete their turn. This works on their ability to focus on a task for an extended period of time, as they cannot drop their leg until they are done.
Skill Stripe Test – 15 Minutes

See Testing Charts:

View Beginner Testing Chart
View Intermediate Testing Chart
View Advanced Testing Chart
Core SKILLZ Downloads
Partner Stretches: 5-minutes
  • Seesaw stretch
  • Standing hamstring stretch
  • Straddle belt pull
  • Surfing stretch
Game – 3-minutes
  • Freeze Tags

End of Class Announcments:

2 Minutes