Class 4 – Quickness

Ultimate Warm-Up – 2 Minutes Each
  • Arms – Hand Stand Walks
  • Legs – Long Jumps
  • Abs – Rolling Fly Traps
  • Core – Cartwheels/Aerials

See SKILLZ Signature Warm-Ups:

View SKILLZ Signature Warm-Ups
Mat Chat – 3-minutes (Includes Water Break)
  • Today we are going to work on QUICKNESS.
  • QUICKNESS refers to the speed of transitions from one move or combo to the next.
  • This is important because without QUICKNESS your performance becomes less engaging for the audience. /li>

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

    1. Have QUICKNESS through footwork. 2. Have QUICKNESS with kicks. 3. Have QUICKNESS in strikes and combos.
Skill-Building Drills – 25 Minutes

Chain Game:

Students will demonstrate round kick, spin hook kick, cartwheel without stopping.

Scoot Kick Pay Attention:

Students will do scoot kicks at random times.
Technique Training

Practice E Kicks & Acro testing requirements.

View Kicks & Acro Testing Chart

See How To Videos:

View Elite How-to-Videos
Stretching – 5 Minutes
  • Partner Flows

  • See SKILLZ Signature Stretching:

    View SKILLZ Signature Stretching
    Game – 3-minutes
  • Speed Ball

  • End of Class Announcments:

    1 Minutes