Class 4 – Fluidity

Ultimate Warm-Up – 7 Minutes
  • Arms ­ Wheel barrel
  • Legs ­ Partner Squats
  • Abs ­ Partner Leg Raises
  • Core ­ Swimmer Planks

See Elite SKILLZ Warm-Ups:

View Elite SKILLZ Warm-Ups
Mat Chat – 3-minutes (Includes Water Break)
  • Today we are going to work on FLUIDITY.
  • FLUIDITY means changing readily; not being fixed, stable, or rigid.
  • This is important because you need FLUIDITY to combine all the different angles into effective combinations.

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

1. Having FLUIDITY with stances while concentrating on your pace. 2. Having FLUIDITY while maintaining control of their speed. 3. Maintaining FLUIDITY while moving backwards.
Skill-Building Drills – 30 Minutes

Crab Kick Shuffle:

Shuffle between 2 bags non-stop performing double 45s on each bag.

Retreat Back:

Jump switch round kicks, moving backwards down the mat.
Technique Training

See Testing Charts:

View Testing Chart

Testing Req. Video:

Game – 3-minutes
  • Dr. Dodge Ball

End of Class Announcments:

2 Minutes