LESSON PLAN

• Warm Up Stretches (10 – 15 minutes)
• • • Bunny Hops and jog (x4)
      • Have athletes bunny hop the full length of a panel then jog back the opposite direction the full length of the panel. (Down and back counts as one completion.
    • Straight leg kicks
      • With the athletes arms out to the sides parallel to the ground have them kick their legs straight out in front of them as high as they can without their leg bending or their opposing foot leaving the ground. Make sure to alternate legs.
      • Repeat this process but have the kicks be out to the side of their body.
    • Inch Worms
      • With their feet together and their legs straight have athletes reach straight down to the ground; once their hands are on the ground have them walk their hands forward until their body is parallel to the ground in a push up position. From their the athlete will tiptoe their feet until they reach their hands while maintaining straight legs. Complete the full length of a panel.
    • Knees to chest and bottom kicker grab
      • Knees to chest: Every step have the athlete raise their knees to their chest and hug it at the top.  Make sure they are alternating legs every step. Perform the full length of a panel.

• Bottom kicker grabs: Every step have the athlete raise their hill towards the bottom and grab and hold the foot each step while alternating feet. Perform the full length of a panel.
• • • Needle Kicks
      • While standing on one leg have the athlete reach straight down to the ground while kicking their opposing backwards in a straight motion as high as they can.  The athlete needs to make sure the foot that is on the ground stays flat otherwise the stretch will not be as effective. Perform the full length of the panel.
    • Wrist, neck, ankle and shoulder stretches.
      • Have your athletes stretch these body areas in your gyms generic fashion.

• Warm up tumbling (10 – 15 minutes)

• • • Standing cartwheels (perform the full length of the panel)
    • Running cartwheels (perform 4 running cartwheels)
    • Dive Cartwheels (perform 4 dive cartwheels)
      • A dive cartwheel is done by performing a running cartwheel that is elevated off the ground by having the athlete press their cartwheel into the air with their hurdle leg.
        • During the dive cartwheels have the athlete attempt to keep their hands off the ground as long as possible.

• Drills 

• • One leg stands (3 sets of 10 reps)
    • While sitting on panel mats adjusted to the athletes height (High enough that when they sit down their legs create a 90 degree angle)
    • The athlete needs to stand up using only their dominant foot (hurdle leg).  
    • The athlete needs to stand up quickly and sit down slowly while only using their hurdle leg.
  • One leg box jumps (3 sets of 10 reps)
    • While standing on one foot have athletes perform box jumps up onto an elevated surface that is high enough to be a challenge but not high enough to make them fall.
  • Jumping Cartwheel (3 sets of 10 reps)
    • While standing on one foot have the athlete jump up onto an elevated surface then perform a cartwheel.
      • This teaches the athlete to jump before performing the cartwheel
  • Standing Heel Drive (3 sets of 10 reps)
    • While standing with their arms straight in the air by their ears and their hurdle leg in front and their rotation leg in the back have the athlete drive their rotation leg back in a straight motion as hard as they can while maintaining their body position.
    • If you have an ankle weight attach it to their rotation leg to add resistance.
      • The same can be done by attaching a band to their rotation leg and the other in of the band to a stationary object.
  • Laying down heel drive (3 sets of 10)
    • While laying flat on the ground with the athletes arms by their ears they need to drive their rotation legs heel straight up while maintaining a straight leg.
      • Resistance can be added with an ankle weight or a resistance band that fits around both legs.
  • Cartwheel uphill (3 sets of 10)
    • Have athlete perform cartwheels going up a wedge large enough for them to fit the skill on.
      • Forces tumbler to add power to a normal cartwheel.