Class 3 – ENDURANCE

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 ENDURANCE.
  • ENDURANCE 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 ENDURANCE today:

1. Develop the muscle memory to perform multiple releases . 2. Maintain power and technique in basic strikes. 3. Strengthen our legs to be able to maintain stances longer.
Skill-Building Drills – 25 Minutes

Tilt-A-Whirl:

The students will increase their rotational and upper body ENDURANCE.

Hit the Mark:

The students will develop ENDURANCE in their striking while maintaining proper technique and stances.
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