(Ages 10 – 14)
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Class 1 – Dexterity

Static Warm-Up – 7 Minutes
  • Arms: Hold push-up position
  • Legs: Hold single leg squat position
  • Abs: Hold advanced dish position
  • Core: Hold Straight-leg bridge
Mat Chat – 3-minutes (Includes Water Break)
  • Today we are going to work on DEXTERITY.
  • DEXTERITY means skill and grace in physical movement.
  • This is important for the “art” of Martial Arts. If you do not have DEXTERITY then your moves won’t look as sharp.

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

1. Using proper chambers on your kicks. 2. Using proper chambers on your blocks and strikes. 3. Having good timing on your blocks and strikes when you land into your stances.
Skill-Building Drills – 15 Minutes

Blindfold Basics:

Technique comes from the inside more so than the outside. Although it is important that we are looking at our moves so that we can correct position, we must also understand how to feel each move from the inside. In this drill you are going to perform your basic strike while blindfolded to help you improve your technique.
  • Teaching SKILLZ: CHOICES – Allow the student to pick the category (blocks, strikes, kicks, or stances) and then call out a move from that category.
  • Brain SKILLZ: AUDITORY PROCESSING – The student will practice this skill by listening for the name of the move and them performing it without any visual support.

Combo Challenge:

Students will work on their DEXTERITY by preforming their techniques in combinations. This will test them intellectually because they have to remember multiple techniques and finish them first.
  • Teaching SKILLZ: HEALTHY COMPETITION – The students will compete to see who can perform the combinations the fastest.
  • Brain SKILLZ: WORKING MEMORY – The students will practice this skill by hanging onto the combo in their brain as they race to the other side and then must perform the moves correctly.
Skill Stripe Test – 15 Minutes

See Testing Charts:

View Beginner Testing Chart
View Intermediate Testing Chart
View Advanced Testing Chart
Extreme SKILLZ Downloads
Passive Stretches: 5-minutes
  • Cross-leg twists
  • Neck pulls
  • Rubber guard stretch
  • Seal stretch
Game – 3-minutes
  • Yo Ball

End of Class Announcments:

2 Minutes