1. No, it's not needed, but if you omit it, put "and" or "or" before hip throws.
2. A debatable point. You're right, the word "were" belongs, gramatically speaking. However, native speakers can bend the rules if it sounds idiomatic: here, the person has decided to emphasize the uselessness of fancy moves by stating they were and still are, so the present at the end, in my view, is permissible.
Student or Learner