Class 1 – Gracefulness

Static Warm-Up – 7 Minutes
  • Arms – Hold push-up position for 15 seconds
  • Legs – Hold squat position for 15 seconds
  • Abs – Hold dish position for 15 seconds
  • Core – Hold Straight-leg bridge for 15 seconds
  • Sit-down stretches

See Elite SKILLZ Warm-Ups:

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Mat Chat – 3-minutes (Includes Water Break)
  • Today we are going to work on GRACEFULNESS.
  • GRACEFULNESS means display grace in form or action.
  • This is important for the “art” of Martial Arts. If you do not have GRACEFULNESS, then your moves won’t look as clean.

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

1. Using proper technique while moving. 2. Using balance in movement. 3. Have great balance when in the mount.
Skill-Building Drills – 30 Minutes

Dolphin Dive:

The students will practice their their footwork and rolls by running and diving over rolling targets.

Helicopter:

Students will spin around their partner and then sink in their hooks as soon as possible.
Technique Training

See Testing Charts:

View Grappling Testing Chart

See How To Videos:

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Game – 3-minutes
  • Yo Ball

End of Class Announcments:

2 Minutes