LESSON PLAN

• Warm up stretches (10 – 15 minutes)

• • • 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)

• • • Bridge
      • Have the athlete bridge up from the ground and hold for 10 – 20 seconds depending on their strength.
        • Make sure that the athletes feet are flat on the ground and facing forward.
        • Their hands also need to be flat on the ground with their thumbs facing inwards and their arms straight.
        • Make sure the athletes feet are shoulder width apart and that they are also far enough away from their hands that their knees are above their toes but not beyond.
    • Bridge rocks (10 rocks)
      • While in their bridge have the athletes attempt to push their legs straight as possible without lifting their hands or feet then shifting back to normal bridge position.
        • During the rocks make sure the athlete is keeping their hands and feet firmly planted on the ground without moving. 
    • Bridge Claps or Head Touches (10 reps)
      • While in a bridge have the athlete rock back and forth until they are able to lift both hands off the ground and clap them together then lace them back on the ground without falling on their head.
      • If unable to to bridge claps attempt head touches
        • Head touches: Have athlete lift one hand off the ground and touch their head with one hand then place that hand on the ground.  Make sure the athlete alternates hands until they have completed the 10 reps.
    • Bridge Jacks (10 reps)
      • Similar to bridge claps but instead of clapping their hands together the athlete will attempt to raise both feet off the ground at the same time and bring their feet together then apart so they can land shoulder length apart in their bridge.
    • Bridge Straight Leg Raises (10 reps per leg)
      • While in a bridge have the athlete straighten one of their legs and elevate it in the air as high as they can while maintaining it straight then lowering it back down to the ground with control.
    • Bridge Walks (1 panel length)
      • While in a bridge the athlete needs to attempt to walk in the direction that their arms are facing.
        • If this is too easy, they can do it with their feet in front instead.
          • If both options are too difficult they can do crab walks.

• Drills

• • Bridge Walks with a wedge (1 panel length 3 times)
    • Similar to the bridge walk during warm up tumbling but instead of having the athletes hands on the ground they will place their hands on the taller part of the wedge while it is laying flat on the ground.  They then will push the wedge down the panel  while performing their bridge walk.  This will help strengthen the athletes backbend  and their core.
  • Bridge standups using a wall (3 sets of 10 reps)
    • With the athletes back facing a wall and their arms straight up by their ears have them arch their back and walk their hands down the wall until they have reached the floor and are in their backbend.  (Every athlete needs to adjust how close their are standing to the wall based up their height and flexibility)  Now that they have made it to the ground have the athlete walk their hands back up the wall until they have stood back up completing one repetition.  This will help the athlete go back into their backbend and stand up without the need of a coach to spot them.
  • Backbend walk ups (3 sets of 10 reps)
    • Place a standard panel mat folded up on the ground facing perpendicular to the athletes backbend.  While the athlete is in their backbend they will walk their hands up onto the panel mat and back down completing one repetition.
  • Backbend hop ups (3 sets of 10 reps)
    • Place a standard panel mat folded up on the ground facing perpendicular to the athletes backbend.  While the athlete is in their backbend they will hop their hands up onto the panel mat and hop back down completing one rep.  The hop up is done similar to the bridge clap done during warm up tumbling but instead of the athlete clapping their hands together they lift them up onto the elevated panel mat.
  • Backbend stands ups on wedge (3 sets of 10)
    • While athlete is standing on the lower part of the wedge have them go back into their backbend; once in their backbend the athlete will use their bridge rocks until they are able to lift their body up to a standing position.  Even if the athlete is unable to stand up they should still attempt the stand up to make them stronger.
  • Backbend kickovers on wedge (3 sets of 10)
    • While the athlete is laying on the wedge with the feet up on the higher part of the wedge and their hands on the lower section, they will bridge up and start their bridge rocks until they are able to rock and kick their dominant leg over their head completing a backbend kick over.
  • Modified Handstand bridges
    • Have the athlete kick up to a handstand while facing a wall.  They should be far enough from the that when their feet touch the wall they are in a modified handstand to bridge.  They should appear as though they are in an arched handstand to a partial bridge using the wall.  This will open their shoulders in preparation for more advanced walkover skills.