Class 15 – SYNCHING

Dynamic Warm-Up – 2 Minutes Each
  • Arms – Hand Stand Push Ups (10 & repeat)
  • Legs – As Far As You Can Rotational Punch Jumps
  • Abs – Breakdancer Spins (switch directions each time)
  • Core – Stand to Bridge (to Stand if able)

See SKILLZ Signature Warm-Ups:

View SKILLZ Signature Warm-Ups
Mat Chat – 3-minutes (Includes Water Break)
  • Today we are going to work on SYNCHING.
  • SYNCHING refers to how long you can perform without looking tired or losing technique.
  • This is important for being able to pull off difficult kicks, tricks and combos without becoming sloppy or making mistakes. It also allows you to finish with power!

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

1. SYNCHING from hand to hand. 2. SYNCHING with breathing. 3. SYNCHING with footwork.
Skill-Building Drills – 25 Minutes

Super Sync:

The students will practice SYNCHING with their partner by trying to get the farthest in the form without losing each other.

Invisible Bo:

The students will practice SYNCHING with their partner by matching open hand techniques to the bo form.
Technique Training

Practice Creative Bo testing requirements.

View Creative Bo Testing Chart

See How To Videos:

View Signature How-to-Videos
Stretching – 5 Minutes
  • Dynamic Flows

See SKILLZ Signature Stretching:

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

End of Class Announcments:

1 Minutes