This drill can be used either as a warm up or to build up speed through conditioning. Shoulder mobility is very important for many tricks, so this drill will come in handy.
The Flow System | Bo Staff | Weapons | Tricks | Spin | Speed | Mobility
This is a fun drill to start off a weapons class that gets students focused while getting that heart rate up to perform at a high level. With more reps, this makes a good conditioning exercise as well.
The Flow System | Bo Staff | Weapons | Cardio | Exercise | Conditioning | Warm Up | Coordination
This drill is predicated on unique terminology that applies to different levels of bo staff tricks. This will make it a bit easier for advanced students to understand the progression from one roll to the next.
The Flow System | Bo Staff | Weapons | Roll | Spin | Trick