(Extreme)

Class 1 – Cognizance

Static Warm-Up – 7 Minutes
  • Arms – Hold Push-Up pos.
  • Legs – Hold Int. Squat pos.
  • Core – Hold Int. Bridge pos.
  • Abs – Hold Int. Dish pos.
Mat Chat – 3-minutes (Includes Water Break)
  • Today we are going to work on COGNIZANCE.
  • COGNIZANCE refers to how you can focus on what is happening with or around you.
  • This is important, especially in martial arts to demonstrate fast movements, strikes, and kicks without missing or falling.

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

1. Having COGNIZANCE with your eyes by finding your target. 2. Adding COGNIZANCE to your strikes. 3. Using COGNIZANCE to help aim techniques.
Skill-Building Drills – 15 Minutes

Criss Cross:

Students will demonstrate their ability to cross the lateral plane as they strike different color rings.

Punch-Ball:

Students will work on their ability to punch a ball thrown out of the air multiple times.
Skill Stripe Test – 10 Minutes

See Testing Charts:

View Beginner Testing Chart
View Intermediate Testing Chart
View Advanced Testing Chart
Spectrum SKILLZ Downloads
Beginner Requirements
Intermediate Requirements
Advanced Requirements
Stretches: 5-minutes
  • Passive Poses
Game – 3-minutes
  • 4 Corners

End of Class Announcments:

2 Minutes