Class 12 – 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 footwork. 2. Have QUICKNESS with kicks. 3. Have QUICKNESS in combos.
Skill-Building Drills – 25 Minutes

Around the World:

Students will travel around a wavemaster doing a tornado round kick hitting with the same leg the whole way around the bag.

Wheel of Doom:

Students must demonstrate a axe kick hitting a pad and then swing-through and cartwheel.
Technique Training

Practice Testing requirements.

View Testing Chart

See 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