Class 1 – 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 martial 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

Hurdle:

The students will increase their FORCE by understanding the correct speed, timing and footwork needed to jump with minimal set up.

Climb Up:

The students will develop FORCE in their take-offs and kicks.
Technique Training

Practice Creative Bo testing requirements.

View Creative Bo Testing Chart

See How To Videos:

View Signture How-to-Videos
Stretching – 5 Minutes
  • Passive Poses

See SKILLZ Signature Stretching:

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

End of Class Announcments:

1 Minutes