(Ages 10 – 14)
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Class 2 – Versatility & Momentum

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 VERSATILITY and MOMENTUM.
  • VERSATILITY means being capable of transitioning through various patterns of combinations.
  • MOMENTUM means maximizing force and speed in movement.
  • We are going to run one VERSATILITY drill and one MOMENTUM drill, and then review the testing requirements for both SKILLZ.
Skill-Building Drills – 10 Minutes

Form Breaks:

The students will work on their VERSATILITY in this drill by breaking a board with combinations from their form.
  • Teaching SKILLZ: EXTRINSIC MOTIVATION – If the student is not able to break the board, then the student has five pushups. If the student can break all the boards on their turn, then the instructor will have ten pushups.
  • Brain SKILLZ: VISUAL PROCESSING – The student must see the board and hit the correct spot, even if it is a move they are not used to breaking a board with. This works on their ability to make sense of what they see, as they have to see the correct part of the board that they need to hit.

Ladder Jumps:

The students will test their ability to gain momentum with distance by running and jumping as far as they can with an agility ladder.
  • Teaching SKILLZ: INTRINSIC MOTIVATION – The instructor can tell the students to remember how far they jumped last time, and try to jump one level higher than they did on their previous turn.
  • Brain SKILLZ: VISUAL PROCESSING – The student must be able to see the rungs of the ladder and jump in between them, without stepping on the rungs on the ladder or falling over. This works on their ability to make sense of what they see and participate in visual activities, as the student must be able to judge how far they think they can jump and how much power it would take to get there.
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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
  • Dr. Dodge Ball

End of Class Announcments:

2 Minutes