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 tricks and inversions. 2. Maintain power and technique in basic tricks and inversions. 3. Strengthen our legs to be able to jump higher and move quicker.
Skill-Building Drills – 25 Minutes

Hold the Bridge:

Students will demonstrate 5 backbends landing in their gymnastics bridge and holding their for 5 seconds each time.

Burpee Battle:

Students will demonstrate burpees with full push-ups and jumps whoever does the most earns a point for their team.
Technique Training

Practice Testing requirements.

View Testing Chart

See How To Videos:

View Signature How-to-Videos
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