Class 4 – QUICKNESS

Ultimate Warm-Up – 2 Minutes Each
  • Arms – Hand Stand Walks
  • Legs – Long Jumps
  • Abs – Rolling Fly Traps
  • Core – Cartwheels/Aerials

See SKILLZ Signature Warm-Ups:

View SKILLZ Signature Warm-Ups
Mat Chat – 3-minutes (Includes Water Break)
  • Today we are going to work on QUICKNESS.
  • QUICKNESS refers to the speed of transitions from one move or combo to the next.
  • This is important because without QUICKNESS your performance becomes less engaging for the audience.

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

1. Have QUICKNESS through transitions. 2. Have QUICKNESS with releases and rolls. 3. Have QUICKNESS in strikes and combos.
Skill-Building Drills – 25 Minutes

Under Over:

The students will increase their QUICKNESS in their stance transitions, as well as hand transfers.

Swimmers:

The students will develop QUICKNESS in creative transitions.
Technique Training

Practice Creative Bo testing requirements.

View Kicks & Acro Testing Chart

See How To Videos:

View Signature How-to-Videos
Stretching – 5 Minutes
  • Partner Poses

See SKILLZ Signature Stretching:

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

End of Class Announcments:

1 Minutes