Class 12 – Fluidity

Ultimate Warm-Up – 7 Minutes
  • Arms ­ Wheel barrel
  • Legs ­ Partner Squats
  • Abs ­ Partner Leg Raises
  • Core ­ Swimmer Planks

See Elite SKILLZ Warm-Ups:

View Elite SKILLZ Warm-Ups
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, dodge and maneuver around your partner.

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

1. Using FLUIDITY to pull guard after being thrown 2. Using FLUIDITY in continuous movement 3. Using FLUIDITY with guard work
Skill-Building Drills – 30 Minutes

Shutdown:

The students will practice responding to being thrown by shutting down their opponent with good grips from the closed guard.

Twisted Sit Ups:

The students will practice training the leg motion required for an omoplata submission and building core strength as well.
Technique Training

See Testing Charts:

View Grappling Testing Chart

See How To Videos:

View Elite How-to-Videos
Game – 3-minutes
  • Dodge Ball

End of Class Announcments:

2 Minutes