Mini Stars & Little Hoppers 1 & 2 Theme: Hawaiian Luau Week “A” September 19—October 1 Focus: STRAIGHT BODY Mini Lesson: JUMPING Floor 3a: ABC Rug Group safe landings onto the alphabet rug letters Tuck Jumps, Hopping on each foot Jumping from letter to letter, Jumping over a noodle. Floor 3b: MIRRORS (stations) 6 stations: Jump 5x all together and then switch. Always do safe landing. Sweet spot, bosu ball, mini trampoline, hula hoop, folded mat, small spring board Start with jumping up and down and practicing SAFE LANDINGS. Then, take attendance and have them show you their STRAIGHT BODY LAYING DOWN. Do a quick warm-up pretending you are at the beach. Put sunscreen all over while sitting in a pike, go tanning in your straight body laying down, practice surfing and swimming, then go over positions: tuck, pike, straddle, squat, hot dog, ta-da, etc. Stretch all of their muscles, talk about the word of the month and do the activity. At the Beach Activities: Play limbo with a noodle Play catch with beach balls 1.) Uneven Bars: Climb up the Rockwall, grab the high bar & slide down 2.) Green Mat Bar: Pike TOE SWING 3.) Rings: Bent arm hang in a TUCK 4.) High Bar: Straight body swing and kick the barrel over 5.) Wall Bar: Front support with 3 casts (feet together and legs straight). Forward roll if ready. Hoppers 2: Pullover 1.) Flat Beam: Safe landings over the bean bags 2.) Blue Beam: BACKWARDS walking Hoppers 2: Walk in releve’ backwards 3.) Crayon Beam: Crawl across on hands & knees. Hoppers 2: Bear crawl on hands & feet 4.) Suede Beam: Dip steps 5.) Trampoline: Straight jumps ***Review & Emphasize: Airplane Arms, “Releve’ Walking,” and “Safe Landing Position” 1.) Safe landings over jump ropes placed in cones. Hoppers 2: STRAIGHT jumps 2.) 5 Tic Tock jumps in a straddle over red block (hands on mat and jump back and forth from right foot to left foot ) 3.) Cartwheel mat. 4.) Pick a picture out of the pail and make your body do position on the yellow yoga mat. 5.) Mini Stars: Wheel barrel, Hoppers 1: Crab crawl, Hoppers 2: Straight body forward roll 6.) Climb over rainbow mats (half circles). Straight body forward roll down incline. STRAIGHT BODY Focus: STRAIGHT BODY Little Twisters Theme:Theme: Hawaiian Hawaiian Luau Luau Week “A” September 21—October 3 Week “A” Focus: September 19—October 1 Straight body laying down Straight body standing up Straight body jumps (1/2 & full turns) Get the kids moving from the moment they get into the gym. Please be active and motivating so they enjoy warming up. We will be warming up around the cones. All kids and coaches should be active. Have them jog, skip, gallop, jump, hop, march, etc to get their muscles warmed up. It is Hawaiian luau week so when you have them stop they can “Surf” “Swim” “Tan”. etc.. BE CREATIVE and have FUN! Word of the Month WOW talk too! Must stick to the strict time limit of the rotation schedule. NO scheduled group drink break. 1.) Uneven Bars: Climb the rockwall to the high bar. Swing down or jump into a front support. SPOT!!!! 2.) Green Mat Bar: Pike TOE SWING (actually have them swing!) 3.) Rings: Bent arm hang in a PIKE 4.) High Bar: Straight body swings. Land in a safe landing. 5.) Wall Bar: Pullover—3 Casts– Forward roll or cast away. ***Make sure you can see all of the other bars. ***Assign them to a bar and tell them when to switch. Week 1: Have them all spread out on a SA beam and go Have them go to the end of the beams and do over the following: their walking. Walk... Airplane arms Beach ball arms Crown arms Releve’ Flamingo (passé’ & coupe’) Safe landing Forward Releve’ Forward Sideways Marching Dip Steps Front Kicks Safe Landing Dismounts Week 2: Review terminology from Week 1. Then have them go to the end of the beams: 1. Do walking assignment with AIRPLANE ARMS. Walk down and then safe landing jump off. 2. Do walking assignment AGAIN, this time with CROWN ARMS while holding a balloon or ball over their head. Forward Releve’ Forward Sideways Review in the Mirror Lunges St. Body Rocking Chairs Marching Dip Steps Front Kicks 1. CARTWHEEL 2. STRAIGH Body FORWARD ROLL UNFolded Panel Mat Start and finish in a lunge. Make their hands reach OUT and have a LONG cartwheel. SMALL STING MAT Finish facing mirror Backwards BUNNY HOPS 3. SWITH Leg HANDSTAND 4. WALL STATION Half Unfolded Panel Green Incline Mat Start & finish in a lunge facing the mirror 5. Drill Small Incline Rocking chairs with a Straight Body Spider straight Climb Handstand jump. Look with feet on mat in the mirror Boys Mavericks 5-7 yrs Theme: Hawaiian Luau Focus: STRAIGHT BODY Week “A” September 19—October 1 Straight body laying down Straight body standing up Straight body jumps (1/2 & full turns) Get the kids moving from the moment they get into the gym. Please be active and motivating so they enjoy warming up. We will be warming up around the cones. All kids and coaches should be active. Have them jog, skip, gallop, jump, hop, march, etc to get their muscles warmed up. It is Hawaiian luau week so when you have them stop they can “Surf” “Swim” “Tan”. etc.. BE CREATIVE and have FUN! Word of the Month WOW talk too! Must stick to the strict time limit of the rotation schedule. NO scheduled group drink break. 1.) Uneven Bars: Climb the rockwall to the high bar. Swing down or jump into a front support. SPOT!!!! 2.) Green Mat Bar: Pike TOE SWING (actually have them swing!) 3.) Rings: Bent arm hang in a PIKE 4.) High Bar: Straight body swings. Land in a safe landing. 5.) Wall Bar: Pullover—3 Casts– Forward roll or cast away. ***Make sure you can see all of the other bars. ***Assign them to a bar and tell them when to switch. RUNNING WARM-UP: Running with high knees, Running with booty kicks, Hop Scotch Have everyone make 2 groups and teach them how to hit a spring board and do a safe landing. Go through a few times and then break them into groups based on the stations listed below. At the end have them get in line and show you 1 more time their board hit. 1.) “Jump Rope” 3 times with a hula hoop 2.) Push the mailbox down & back 3.) Stand on a block and jump onto the spring board then straight body jump off to a safe landing 4.) Spring board jump from running (straight body jump off!) 5.) Trampoline: Straight jumps, tuck jumps, jumping jacks (Emphasize the Safe Landing!) Review in the Mirror Lunges St. Body Rocking Chairs 1. CARTWHEEL 2. STRAIGHT Body UNFolded Panel Mat FORWARD ROLL Start and finish in a lunge. Make their hands reach OUT and have a LONG cartwheel. SMALL STING MAT Finish facing mirror 3. SWITCH Leg HANDSTAND 4. WALL STATION Half Unfolded Panel Green Incline Mat Start & finish in a lunge facing the mirror 5. Drill Small Incline Rocking chairs with a Straight Body Spider straight Climb Handstand jump. Look with feet on mat in the mirror Beginning & Intermediate Tumbling Theme: Hawaiian Luau Focus: STRAIGHT BODY Straight body laying down Straight body standing up Straight body jumps (1/2 & full turns) Week “A” September 19—October 1 Get the kids moving from the moment they get into the gym. Please be active and motivating so they enjoy warming up. We will be warming up around the cones. All kids and coaches should be active. Have them jog, skip, gallop, jump, hop, march, etc to get their muscles warmed up. It is Hawaiian luau week so when you have them stop they can “Surf” “Swim” “Tan”. etc.. BE CREATIVE and have FUN! Word of the Month WOW talk too! 1. 2. Regular or 1– Arm Cartwheel - unfolded panel mat * Start in a straight body and step to a lunge) 1. BACKWARD STING MAT Spotted Back bend, Kick Over or Back walkover 3. Straight Body Spider Climb 10 POGO jumps In hula hoop (Arms up, straight legs, push through the toes...It is like a rebound) 2. CARTWHEEL Unfolded Panel Mat Cartwheel or Round offs Emphasize the beginning lunge! 4. Straight Body Forward Roll sting mat Only use feet to get up...no hands at the end! 3. 5. Switch Legs Handstand Hold Half folded panel mat HANDSTAND on incline mat 4. WALL STATION Straight Body Handstand Kick Up Unfolded Panel Mat Handstand hold or Handstand Forward Roll 6. Bride HOLD, Bridge Kickover or Straight body backward roll - with feet on Green Incline Mat Tumbling Lines & Tumbling Drills: Spread out and do: Rock & Roll 2 feet, Rock & Roll walk out, Rock & Roll in a straddle 1. 2. 3. 4. 5. 6. 7. Straddle forward roll Straight body forward rolls Straight body forward roll walk out Handstands or Handstand Forward Roll Straight body forward roll walk out—cartwheel Handstand forward roll walk out—cartwheel “Dive” forward rolls onto a gray mat (gray mats are found under the rings) 1.) Trampoline: Straight jumps, tuck jumps, straddle jumps, pike jumps, round offs 2.) Conditioning Station with Low Beam: 5 dip push ups & 5 regular push ups (hands on beam) 3.) Flexibility: Splits next to or on the balance beam. 15 seconds. Different leg each time. 4.) Coaches Spotting Station: Back walkovers, back bends, or front limbers Focus: STRAIGHT BODY GymFit Theme: Hawaiian Luau Week “A” September 19—October 1 PANEL MAT CARDIO WARM-UP: Have kids do the following cardio exercises in any order. There can be 2 kids per folded panel mat (may use any size-the larger the more challenging) Jumping up and down ways) Running up and down Push ups with hands on mat Jumping sideways and feet on floor Football runs Mountain climbers with Tapping toes hands on mat Switching feet (one foot on Etc. at a time-forwards or side- STRETCHES & WOW TALK After the are warmed up, go over the following stretches. Use this time to go over the WORD OF THE MONTH and get to know your students Arm circles Seated hurdler stretch Standing straddle Ankle rolls Should stretch Heel stretch Seated pike stretch FLOOR 3b STRENGTH CIRCUIT 30 Seconds per station (the stations should alternate between cardio and strength) Medicine ball throws into the wall (incline mat)push from chest Up-downs onto a folded panel mat Wall sit Running in place (inside a hula hoop) Burpees (on small sting mat) Jump rope Push up hold with feet on folded panel mat V-sit or hollow body balance hold on balance disc Jumping on bosu ball (1 or 2 feet) 10 Jumping Jacks in between each station FLOOR 4b Tag-team Obstacle Course For Tag-team, you have each child start at a different station. You pick someone to start. Once they finish their station, they tag the person at the next station and so on. Once they tag the next person, they wait at their new station until they are tagged again. THERE SHOULD BE EQUAL NUMBER OF STATIONS AS STUDENTS OR FOR SMALLER CLASSES THE STUDENTS MUST COMPLETE MULTIPLE STATIONS BEFORE TAGGING THE NEXT PERSON. Use a timer to make it a race or try to beat their time on the next try. Keep it fun and be motivating! Stations: 1. Climb from one side of the rock wall to the other 2. Hopscotch 3. Ski jumps over a floor beam 4. Mushroom push down the floor and back 5. Medicine ball slam into blockbuster (color block mat folded into a square) TRAMPOLINE/FLOOR 4 Shipwreck Place mats together on the floor (make sure there is enough room to run around). Have kids run, skip, gallop, bear crawl, hop on 1 foot, etc. Yell out commands for the kids to follow: shark attack (hop on 1 foot), over board (lie down on stomach and swim-kick arms and legs), all hands on deck (push up position), sea sick (sit ups with a puking sound), shipwreck (jump on a mat in the center). Stations (you tell them when to switch): 1. Trampoline: tuck jumps, straddle jumps, ski jumps, booty drops 2. Dive forward roll using a springboard and incline mat (make sure they know how to roll before they use the springboard 3. Gymnastics station (cartwheel, roll, handstand, spider climb, bridge, pullover, etc.) SPOT THIS STATION! 4. Cardio: they must jog down one direction and sprint back the other direction WOW REVIEW: Before your students leave have them remind you of the word of the month and its definition. Try to have them tell you one way they can use it in class or how they did use it in class! High Flyers & Starlights Theme: Hawaiian Luau Focus: STRAIGHT BODY Straight body laying down Straight body standing up Straight body jumps (1/2 & full turns) Week “A” September 19—October 1 Get the kids moving from the moment they get into the gym. Please be active and motivating so they enjoy warming up. We will be warming up around the cones. All kids and coaches should be active. Have them jog, skip, gallop, jump, hop, march, etc to get their muscles warmed up. It is Hawaiian luau week so when you have them stop they can “Surf” “Swim” “Tan”. etc.. BE CREATIVE and have FUN! Word of the Month WOW talk too! 1. 2. Regular or 1– Arm Cartwheel - unfolded panel mat * Start in a straight body and step to a lunge) Straight Body Spider Climb 3. 4. Straight Body Forward Roll sting mat 10 POGO jumps In hula hoop (Arms up, straight legs, push through the toes...It is like a rebound) Only use feet to get up...no hands at the end! 5. Switch Legs Handstand Hold Half folded panel mat 6. Bride HOLD, Bridge Kickover or Straight body backward roll on incline mat High Flyers are NOT allowed to wear grips. 1. High Bar 2. Low Bar 3. Extra 4. Wall Bar 5. Incline Bar 6. Rope Pike Swings or Pike Glides (Straight arms!) Pullover 3 Casts (Back Hip Circle) Forward Roll Push Up Position with feet on Pullover, 3 casts, cast away Upside down sit ups Climb No more than 3 swings Emphasize the safe landing Coach must spot with back to the windows Handstand Trainer & hands on a floor bar Reverse Grip (flip hands front & Can climb up to the Or top of high bar. Bend knees and Walk feet up the wall hook feet under the and hold with chin CLIMB DOWN! strap by the bar NO SLIDING! back) Warm-Up Stations: 1. Running with high knees Have them sit down and quickly explain the stations. They stay there until you tell them to switch. Make the rotations QUICK so you can try and get around 2x. 2. Running with booty kicks 3. Skipping 4. Sprinting 5. Hop Scotch 6. Running Hop Scotch (run half way and go Jump up and down 10 times on a block (2 kids can go at a time) ...Big POGO jumps! Spring board station with a panel mat to start on and to land on: TEACH THEM HOW TO HIT THE BOARD (add an arm circle if ready) Arm circle board hit from a block, 3 board jumps with hands on vault trainer— climb up and forward roll onto resi mat directly into hop scotch) Starbrights & Hot Shots Theme: Hawaiian Luau Focus: STRAIGHT BODY Straight body laying down Straight body standing up Straight body jumps (1/2 & full turns) Week “A” September 19—October 1 Get the kids moving from the moment they get into the gym. Please be active and motivating so they enjoy warming up. We will be warming up around the cones. All kids and coaches should be active. Have them jog, skip, gallop, jump, hop, march, etc to get their muscles warmed up. It is Hawaiian luau week so when you have them stop they can “Surf” “Swim” “Tan”. etc.. BE CREATIVE and have FUN! Word of the Month WOW talk too! Must stick to the strict time limit of the rotation schedule. 1. DIVE Cartwheel folded panel mat 2. Handstand Kick Up Shoulder Shrugs 3. Handstand Hold to a Limber Half folded panel mat Then 10 Pogo Jumps 1. High Bar 2. Low Bar Pullover 3 Casts Back Hip Circle (This is the beginForward Roll—to ning of a kip. Must a bent arm hang have straight arms (pull back over?) and legs) Pike Glides 3. Extra Push Up Position with feet on Handstand Trainer & hands on a floor bar Reverse Grip (flip hands front & 4. Straight body backward roll to a push up hold Incline mat 5. Tick Tocks or 1 Footed Back bend - 6. Back Walkover sting mat on incline mat 4. Wall Bar 5. Incline Bar Upside Down Hol- Upside down sit ups low Body Hold Rounded back to help with back hip circles 6. Rope Climb Can climb up to the top of high bar Bend knees and hook feet under the CLIMB DOWN! strap NO SLIDING! back) Week 1: Have them all spread out at a beam and go over how to mount the beam: 1. Salute 2. Front Support 3. 1 leg over 4. V-Sit 5. Swing toes behind 6. Push up to a straight body Week 2: Review how to mount a beam Spread out on the beam and go over: Dismounts Airplane arms Beach ball arms Crown arms Releve’ Flamingo (passé’ & coupe’) Safe landing Pivot Turns Then have them practice: straight jumps tuck jumps jump 1/4 turns, heel snap 1/2 turns Scales Straddle Dismounts FINISH EVERYTHING in releve’ straight body. Walking Passes 1. Releve’ Forward 2. Releve’ Sideways 3. Front Kicks 4. Bunny Hops / Pogo Jumps 5. Straight Jumps - Cartwheel to Handstand Dismounts (2 beams) - Round off Dismounts (2 beams) PLEASE make it so you spot everyone on some of their dismounts. Focus: STRAIGHT BODY Minibursts & Starbursts Theme: Hawaiian Luau Straight body laying down Straight body standing up Straight body jumps (1/2 & full turns) Week “A” September 19—October 1 Get the kids moving from the moment they get into the gym. Please be active and motivating so they enjoy warming up. We will be warming up around the cones. All kids and coaches should be active. Have them jog, skip, gallop, jump, hop, march, etc to get their muscles warmed up. It is Hawaiian luau week so when you have them stop they can “Surf” “Swim” “Tan”. etc.. BE CREATIVE and have FUN! Word of the Month WOW talk too! Tumbling Lines: Handstands walks all the way down – 5 push ups Handstand forward roll w. straight arms – 10 double crunches 2 Front limber/ front walk over & 2 High leg back walkover – 5 push ups Dive cartwheels Step hurdle round offs – 10 double crunches Straight body backward rolls or back extensions Free pass 1. 2. High Leg Back Walkover Flat panel mat 3. 1-2-3 Drill Into incline mat on the wall BAR 1 — Against wall 5. Power Hurdle Round Offs panel mat BAR 3 BAR 2 Straight Body Tap Stem rise drill with Swings feet on big red blocks Try and add a pullover or a 1/2 turn. Put foam block between their feet. Squat On to a Straight body jump off dismount Week 1: Mounts 4. Spider walk to a straight body handstand Releve’ Front Releve’ Side, Releve’ Back Front Kicks Back Kicks Bunny Hops Straight Jumps Levers Handstand Dismounts *High Knees Front Limber or Walkover Half folded panel mat 6. Back handspring to a handstand hold using smarter spotter & the wall with an incline mat EXTRA STATION BAR 4 Bent arm hang in a pike on the rings Pike Glides Or Kip attempts Beam 1: Beam 2: Beam 3: Beam 4: Levers & Dance: Step 1/2 turns & Split Jumps Dismounts off the end of the beam. *Round off *1-Arm *Barani Forward Roll & Back Shoulder Roll Switch Leg Handstands Running Warm-Up & Review Arm-Circles: *Booty Kicks *Sprinting *Power Skipping *Handstand Hops 1. 2. 3. 4. 5. Pike Up Handstand Shoulder Shrugs Handstand hops Hula Hoops Running Straight jump onto vault Handstand Flat Back off the Vault Trainer Trampoline Do 2 sets of 5 — Front Handspring off Dive Rolls Fly Springs Front Tucks Advanced & Elite Tumbling Theme: Hawaiian Luau Focus: STRAIGHT BODY Straight body laying down Straight body standing up Straight body jumps (1/2 & full turns) Week “A” September 19—October 1 Get the kids moving from the moment they get into the gym. Please be active and motivating so they enjoy warming up. We will be warming up around the cones. All kids and coaches should be active. Have them jog, skip, gallop, jump, hop, march, etc to get their muscles warmed up. It is Hawaiian luau week so when you have them stop they can “Surf” “Swim” “Tan”. etc.. BE CREATIVE and have FUN! Word of the Month WOW talk too! If time permits use panel mats: Front Handsprings Aerials Round off (connected to a) backward skill Tumbling Lines & Tumbling Drills: 1. Handstand walking 2. Handstand forward Roll 3. Alternating R & L cartwheels 4. Dive Cartwheels 5. Round offs 6. Back walkovers 7. Front Walkovers 1. 2. High Leg Back Walkover Flat panel mat 1-2-3 Drill Into incline mat on the wall 3. Spider walk to a straight body handstand — Against wall 4. 5. Power Hurdle Round Offs panel mat Front Limber or Walkover Half folded panel mat 6. Back handspring to a handstand hold using smarter spotter & the wall with an incline mat Other Stations & Skills you can incorporate: Handstand snap up back handspring Use 8 inch mat and do spotted bhs (or round off bhs) over (feet on floor…hands on mat….feet on floor) Hands on green incline feet land on 8 inch mat Hands on floor round off land feet on 8 inch mat Round off from one knee Aerials & Dive cartwheels (off panel mat or spring board) Back tucks: Standing, back handspring back tuck, round off back (1 or 2) handspring(s) back tuck Straight body & tuck jump 1/1 turn Split jumps Wolf jumps Straddle jumps Round offs Handsprings Front Tuck ARM Conditioning Dip push ups with hands on low beam Regular push ups Handstand holds (with a partner or against the wall) Please create 2-3 tumbling stations on the way back from the trampoline so there isn’t a lot of waiting in line. If you need ideas, please ask before class. Boys Mavericks 8-12 yrs Theme: Hawaiian Luau Focus: STRAIGHT BODY Straight body laying down Straight body standing up Straight body jumps (1/2 & full turns) Week “A” September 19—October 1 Get the kids moving from the moment they get into the gym. Please be active and motivating so they enjoy warming up. We will be warming up around the cones. All kids and coaches should be active. Have them jog, skip, gallop, jump, hop, march, etc to get their muscles warmed up. It is Hawaiian luau week so when you have them stop they can “Surf” “Swim” “Tan”. etc.. BE CREATIVE and have FUN! Word of the Month WOW talk too! 1. 2. Regular or 1– Arm Cartwheel - unfolded panel mat * Start in a straight body and step to a lunge) Straight Body Spider Climb 3. 4. Straight Body Forward Roll sting mat 10 POGO jumps In hula hoop (Arms up, straight legs, push through the toes...It is like a rebound) Only use feet to get up...no hands at the end! 5. Switch Legs Handstand Hold Half folded panel mat 6. Bride HOLD, Bridge Kickover or Straight body backward roll on incline mat 1. High Bar 2. Low Bar 3. Extra 4. Wall Bar 5. Incline Bar 6. Rope Pike Swings or Pike Glides (Straight arms!) Pullover 3 Casts (Back Hip Circle) Forward Roll Push Up Position with feet on Pullover, 3 casts, cast away Upside down sit ups Climb No more than 3 swings Emphasize the safe landing Coach must spot with back to the windows Handstand Trainer & hands on a floor bar Reverse Grip (flip hands front & Can climb up to the Or top of high bar. Bend knees and Walk feet up the wall hook feet under the and hold with chin CLIMB DOWN! strap by the bar NO SLIDING! back) Warm-Up Stations: 1. Running with high knees Have them sit down and quickly explain the stations. They stay there until you tell them to switch. Make the rotations QUICK so you can try and get around 2x. 2. Running with booty kicks 3. Skipping 4. Sprinting (2 kids can go at a time) Big Pogo Jumps 5. Hop Scotch 6. Running Hop Scotch (run half way and go directly into hop scotch) Jump up and down 10 times on a block Running squat on to the vault Arm circle board hit from a block, 3 board jumps with hands on vault trainer— climb up and forward roll onto resi mat Trampoline—Straight, Tuck, or Straddle Jumps Boys Mavericks 2 Theme: Hawaiian Luau Focus: STRAIGHT BODY Straight body laying down Straight body standing up Straight body jumps (1/2 & full turns) Week “A” September 19—October 1 Get the kids moving from the moment they get into the gym. Please be active and motivating so they enjoy warming up. We will be warming up around the cones. All kids and coaches should be active. Have them jog, skip, gallop, jump, hop, march, etc to get their muscles warmed up. It is Hawaiian luau week so when you have them stop they can “Surf” “Swim” “Tan”. etc.. BE CREATIVE and have FUN! Word of the Month WOW talk too! Tumbling Lines: Handstands walks all the way down – 5push ups Handstand forward roll w. straight arms – 10 double crunches Step hurdle round offs – 10 double crunches Dive Cartwheels Free pass 1. Back roll or Back Extension Flat panel mat 2. 1-2-3 Drill Into incline mat on the wall BAR 2 BAR 1 Squat On to a Straight body jump off dismount 3. Spider walk to a straight body handstand — Against wall 4. 5. Power Hurdle Round Offs panel mat Handstand Walking unfolded panel mat BAR 3 Straight Body Tap Stem rise drill with Swings feet on big red blocks Try and add a pullover or a 1/2 turn Put foam block between their feet. *High Knees 6. Back handspring to a handstand hold using smarter spotter & the wall with an incline mat EXTRA STATION BAR 4 Bent arm hang in a pike on the rings Pike Glides Or Kip attempts Running Warm-Up & Review Arm-Circles: *Booty Kicks *Sprinting *Power Skipping *Handstand Hops 1. 2. 3. 4. 5. Pike Up Handstand Shoulder Shrugs Handstand hops Hula Hoops Running Running Straight jump onto vault Handstand Flat Back off the Vault Trainer Trampoline Do 2 sets of 5 Emphasize shoulder push, not the elbow bend. — Front Handspring off Dive Rolls Fly Springs Front Tucks Teen Tumbling Theme: Hawaiian Luau Focus: STRAIGHT BODY Straight body laying down Straight body standing up Straight body jumps (1/2 & full turns) Week “A” September 19—October 1 Get the kids moving from the moment they get into the gym. Please be active and motivating so they enjoy warming up. We will be warming up around the cones. All kids and coaches should be active. Have them jog, skip, gallop, jump, hop, march, etc to get their muscles warmed up. It is Hawaiian luau week so when you have them stop they can “Surf” “Swim” “Tan”. etc.. BE CREATIVE and have FUN! Word of the Month WOW talk too! 1. DIVE Cartwheel folded panel mat 2. Handstand Kick Up Shoulder Shrugs 3. Handstand Hold to a Limber Half folded panel mat Then 10 Pogo Jumps 4. Straight body backward roll to a push up hold Incline mat 5. Tick Tocks or 1 Footed Back bend on incline mat 6. Back Walkover Or Back Bend sting mat Tumbling Lines & Tumbling Drills: Spread out and do: Rock & Roll 2 feet, Rock & Roll walk out, Rock & Roll in a straddle 1. 2. 3. 4. 5. 6. 7. Straddle forward roll Straight body forward rolls Straight body forward roll walk out Handstands or Handstand Forward Roll Straight body forward roll walk out—cartwheel Handstand forward roll walk out—cartwheel “Dive” forward rolls Trampoline Stations Straight body jumps Tuck jumps Straddle jumps Round offs Dive rolls Front handsprings Bridge hold or kickover off a block Running dive roll with springboard Handstand station If air trak is inflated, can use for round offs and cartwheels ARM Conditioning Dip push ups with hands on low beam Regular push ups Handstand holds (with a partner or against the wall) Please create 2-3 tumbling stations on the way back from the trampoline so there isn’t a lot of waiting in line. If you need ideas, please ask before class. Blue Performance Team Theme: Hawaiian Luau Week “A” September 19-24 Week 3: FINISHING SKILLS! (Starlights, Starbrights & Hot Shots) WARM UP & STRETCHING (UNDER 10 MIN) FLOOR Review assignment Turns: 5 step ½ turn-pivot turn Lunges: 5 cartwheel OR handstand finishing in a lunge Connections: 2 kicks to cartwheel/forward roll-step out-cartwheel/handstand-step feet together-backward skill Teach the difference between ending pose and a FINISH... Finishing looks like: Thumbs turned out Arms pushed back Chin up Practice the "finish": Handstand (lunge-finish) Cartwheel (lunge-finish) Straight body forward roll (…) Jumps Step 1/2 turn Stations: (HOLD ENDING POSITION FOR 3 SEC then FINISH) 1. 2. 3. 4. 5. Coach’s station: bridge kickover, back bend OR back walkover LUNGE Running hurdle cartwheel or round off LUNGE or SAFE LANDING Step ½ turn on a floor beam BACK FOOT FLIPPED UNDER Handstand forward roll STRAIGHT BODY & LUNGE Over splits (give them a stop watch and have them switch legs every 30 sec.) BEAM Review assignment 3 straddle swing to squat mounts 3 dismounts (STICK & FINISH) 3 turns (your choice) 3 jumps (your choice) SKILLS DO NOT COUNT IF THEY FALL Practice the "finish": (HOLD ENDING POSITION FOR 3 SEC then FINISH) Straight jump SAFE LANDING-FINISH If the rotation schedule has a Step 1/2 turn ARMS UP FOOT FLIPPED UNDER-FINISH BAR rotation, please follow Lever LUNGE-FINISH Stations: 1. Coach’s station: Dismounts (round off OR cartwheel-handstand) 2. Mount & dismount 3. Connected straight body jumps 4. Levers OR handstands 5. Floor beam-cartwheels regular class lesson plans. (Please emphasize form!) If there is a VAULT rotation, please use the vault area & trampoline to teach floor/beam skills. Reminder: The goal of performance team is to give kids the sense of what being on a competitive team would be like. Coaches need to be constantly correcting starting position, form, body positions, saluting, finishing all skills, and perfecting the skills they have. We will start to work on routines NEXT WEEK. Black Performance Team Theme: Hawaiian Luau Week “A” September 19-24 Week 3: FINISHING SKILLS! (Minibursts, Starbursts & Super Stars) WARM UP & STRETCHING (UNDER 10 MIN) FLOOR Review assignment 5 sashe-step leap 5 step full turns (step forward and finish) 5 hitch kick-sashe 5 cat leap-sashe- step leap Teach the difference between ending pose and a FINISH... Finishing looks Thumbs turned out Arms pushed back Chin up If the rotation schedule has a BAR rotation, please follow regular class lesson plans. (Please emphasize form!) If there is a VAULT rotation, please use the vault area & trampoline to teach floor/beam skills. Cartwheel (lunge-finish) Back walkover (lunge-finish) Handstand forward roll Round-off rebound Step full turn 1. 2. 3. 4. 5. 6. Coach’s station: back handspring STICK & FINISH Aerial LUNGE Step full turn on a floor beam BACK FOOT FLIPPED UNDER Straight arm handstand forward roll STRAIGHT BODY & LUNGE Cat leap-sashe-step leap OR hitch kick-sashe-step leap STEP FORWARD & FLIP BACK FOOT UNDER Over splits (give them a stop watch and have them switch legs every 30 sec.) BEAM Review assignment 3 1-foot sit to candlestick hold for 5 seconds 3 prep step half turns 3 jump connections (straight jump-(tuck, split, beat…) 3 mount-dismount SKILLS DO NOT COUNT IF THEY FALL Practice the "finish": (HOLD ENDING POSITION FOR 3 SEC then FINISH) -Straight/tuck/split jump SAFE LANDING-FINISH -Step 1/2 turn ARMS UP FOOT FLIPPED UNDER -Handstand LUNGE 1. 2. 3. 4. 5. 6. Coach’s station: Dismounts Free beam Leaps, Turns & Jumps: split leap, cat leap, hitch kick, step 1/2 & full, split, beat, tuck, turn, etc. EMPHASIZE ARM POSITION AND STICK & FINISH Acros: Handstands (straight & switch leg), rolls (forward & shoulder), & cartwheels Floor beam-cartwheel handstand half turn dismounts (land in push up position after half turn) Reminder: The goal of performance team is to give kids the sense of what being on a competitive team would be like. Coaches need to be constantly correcting starting position, form, body positions, saluting, finishing all skills, and perfecting the skills they have. We will start to work on routines NEXT WEEK. Blue Performance Team Theme: Hawaiian Luau Week “A” September 26—October 1 Week 4: ROUTINE CHUNK #1 (Starlights, Starbrights & Hot Shots) WARM UP & STRETCHING (UNDER 10 MIN) FLOOR Chunk 1 of routine: Go over the first chunk of the routine with the whole group skill-by-skill. Have them pause after each skill in “finish”. (If skills look sloppy, have everyone redo until it looks good) Have the students go the first part of their routines independently NON STOP. Work with everyone as much you can. EMPHASIZE FINISHING SKILLS & FORM Stations: 1. 2. 3. 4. 5. Coach’s station: First chunk of routine Backbends & kickovers (on incline OR flat surface) Sashe-step leap-step finish Jumps off of a block Free station BEAM Warm up: Walking lunges Inch worms Skipping Sashe Straight jumps connected Chunk 1 of routine: Go over the first chunk of the routine with the whole group skill-by-skill. Have them pause after each skill in “finish”. (If skills look sloppy, have everyone redo until it looks good) Have the students go over the first part their routines independently NON STOP. Work with everyone as much you can. EMPHASIZE FINISHING SKILLS & FORM Stations: 1. 2. 3. 4. 5. Coach’s station: First chunk of routine Routine (by themselves) Mount-free pass-dismount Levers & handstands Floor beams: cartwheel-handstand dismount (1/2 turn to a push up if they can hold the handstand) If the rotation schedule has a BAR rotation, please follow regular class lesson plans. (Please emphasize form!) If there is a VAULT rotation, please use the vault area & trampoline to teach floor/beam skills. Reminder: The goal of performance team is to give kids the sense of what being on a competitive team would be like. Coaches need to be constantly correcting starting position, form, body positions, saluting, finishing all skills, and perfecting the skills they have. Black Performance Team Theme: Hawaiian Luau Week “A” September 26—October 1 Week 4: ROUTINE CHUNK #1 (Minibursts, Starbursts & Super Stars) WARM UP & STRETCHING (UNDER 10 MIN) FLOOR Chunk 1 of routine: Go over the first chunk of the routine with the whole group skill-by-skill. Have them pause after each skill in “finish”. (If skills look sloppy, have everyone redo until it looks good) Have the students go the first part of their routines independently NON STOP. Work with everyone as much you can. EMPHASIZE FINISHING SKILLS & FORM Stations: 1. 2. 3. 4. 5. Coach’s station: First chunk of routine Back extension rolls & handstand forward rolls with STRAIGHT arms (on incline OR flat surface) Sashe-step leap-step finish Jumps off of a block Free station BEAM Warm up: Walking lunges Inch worms Skipping Sashe Straight jumps connected If the rotation schedule has a BAR rotation, please follow regular class lesson plans. (Please emphasize form!) If there is a VAULT rotation, please use the vault area & trampoline to teach floor/beam skills. Chunk 1 of routine: Go over the first chunk of the routine with the whole group skill-by-skill. Have them pause after each skill in “finish”. (If skills look sloppy, have everyone redo until it looks good) Have the students go over the first part their routines independently NON STOP. Work with everyone as much you can. EMPHASIZE FINISHING SKILLS & FORM Stations: 1. Coach’s station: First chunk of routine 2. Routine (by themselves) 3. Leaps, turns & jumps: split leap, cat leap, hitch kick, step 1/2 & full turn, split jump, beat jump, tuck jump, jump turn, etc. 4. Acros: Handstands (straight & switch lef), rolls (forward & back shoulder), and ca 5. Floor beams: cartwheel-handstand step onto beam Reminder: The goal of performance team is to give kids the sense of what being on a competitive team would be like. Coaches need to be constantly correcting starting position, form, body positions, saluting, finishing all skills, and perfecting the skills they have. We will start to work on routines NEXT WEEK.