(Ages 7 – 9)
Print Planner

Class 12 – Flexibility

Ultimate Warm-Up – 7 Minutes
  • Arms: Super slides up and down the mat
  • Legs:Plyos up and down the mat
  • Abs: Stomach rolls up and down the mat
  • Core: reverse crab walks up and down the mat
Mat Chat – 3-minutes (Includes Water Break)
  • Today we are going to work on FLEXIBILITY.
  • FLEXIBILITY means to have sufficient range of motion.

Here are the three FLEXIBILITY tips that you will learn today:

1. Passive FLEXIBILITY –using only your own weight, such as middle splits. 2. Active FLEXIBILITY – maintain extended positions without any external support. 3. Dynamic FLEXIBILITY – perform movements through its full range of motion, such as stretch kicks.
Skill-Building Drills – 15 Minutes

Duck the Troll:

The students will work on their flexibility by holding a split position to duck the bopper.
  • Teaching SKILLZ: EXTRINSIC MOTIVATION – If the student gets hit with the noodle, they have three pushups. If the student can successfully dodge the noodle on their turn, then the instructor will have five pushups.
  • Brain SKILLZ: SPEED OF PROCESSING – The student must be able to hear the instructor say the command, see the noodle come toward them, and quickly make the correct choice on what to do before the noodle hits them.

Stretch it Out:

This drill will be targeting the skill FLEXIBILTY by stretching their legs to improve kicking height and speed. This challenges their emotional stage of development to try and challenge students to stay strong even if it’s not the most comfortable situation.
  • Teaching SKILLZ: NEUROBICS – This drill will be targeting the skill FLEXIBILTY by stretching their legs to improve kicking height and speed. This challenges their emotional stage of development to try and challenge students to stay strong even if it’s not the most comfortable situation.
  • Brain SKILLZ: ATTENTION CONTROL – The student must be able to hold their stretch for the entire duration, while upkeeping their technique.
Skill Stripe Test – 15 Minutes

See Testing Charts:

View Beginner Testing Chart
View Intermediate Testing Chart
View Advanced Testing Chart
Core SKILLZ Downloads
Partner Stretches: 5-minutes
  • Seesaw stretch
  • Standing hamstring stretch
  • Straddle belt pull
  • Surfing stretch
Game – 3-minutes
  • Freeze Tags

End of Class Announcments:

2 Minutes