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 with striking. 2. SYNCHING with breathing. 3. SYNCHING with footwork.
Skill-Building Drills – 25 Minutes

Under & Over:

Students will sync a 5-move combo where they must have a section where one person is kicking over the other.

Butterfly Pass:

Students will demonstrate butterfly kicks and they must pass a dodgeball between each other x5 to win the game.
Technique Training

Practice Testing requirements.

View Testing Chart

See How To Videos:

https://skillz.wistia.com/medias/t5egbamc20?embedType=async&seo=false&videoFoam=true&videoWidth=640
Stretching – 5 Minutes
  • Dynamic Flows

See How To Videos:

https://skillz.wistia.com/medias/m21kvvrpo7?embedType=async&seo=false&videoFoam=true&videoWidth=640
Game – 3-minutes
  • Yo Ball

End of Class Announcments:

1 Minutes