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:

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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 stay on the move, transition from one thing to another and apply submissions

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

1. Using FLUIDITY to perform throws 2. Using FLUIDITY in your falling 3. Using FLUIDITY when standing to guard
Skill-Building Drills – 30 Minutes

1,2, Throw:

The students will practice their footwork to attempt to trap their partner and throw them effectively.

Rag Doll:

The students will practice rolling over a pad, falling correctly and smoothly standing up protecting themselves.
Technique Training

See Testing Charts:

View Grappling Testing Chart

See How To Videos:

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Game – 3-minutes
  • Dodge Ball

End of Class Announcments:

2 Minutes