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.
  • Backbend Standups (4 reps)
    • After the athlete has performed a standing backbend have them stand up from the backbend using bridge rocks.
  • Backwards Handstand
    • With the athletes back facing a wall have them walk their feet up the wall while they walk their hands backwards toward the wall.  Once the athlete has made it to the wall they need to be flat against it from their nose to their toes. (Hold for 10 seconds)
      • Block out  (x10)
        • While in the same backwards handstand the athlete will shrug their shoulders performing a “blocking” motion to strengthen their ability to spring off their hands.
• Drills
  • While the athlete is facing a wall place a small octagon between them and the wall.  From there the athlete will kick up into a handstand against the wall, the athlete then will proceed to pull their body of the wall while maintaining hollow body position to allow them to go over the octagon without touching it.  Once the athletes feet make it to the ground they will fall onto a crash mat behind them in hollow body position.
  • Stack two panel mats on top of each other then place them on the ground up against two large stacked crash mats.  From there the athlete will sit on the panel mat with their back against the crash mats and their arms down by their side.  The athlete then will extend through their legs driving their hips forward and swinging their arms to their ears as they land on the crash mats behind their back.
  • Athletes will place their feet up onto a slightly elevated surface and they will place their hands onto a spring board while in hollow body position.  From there the athlete will block through their shoulders springing their hands off the board.
  • Using a boulder have the athlete perform a backhandspring with the assistance of it, once their hands touch the ground they need to maintain hollow body position as their feet make it to the ground while leaving their hands where they landed.
  • Stack two large crash mats with a soft wedge on top of the mats, then place a small panel mat in front of the crash mats, and a mini tramp angled back towards the crash mat.  From their the athlete will stand on the small panel mat facing the mini tramp with their arms up by their ears and jumping forward to the mini tramp which will project them backwards toward the crash mat where the athlete needs to land in hollow body position on their back.
  • Placing an octagon on a crash mat at the edge of the length of it.  The athlete then will proceed to perform a back handspring with the intention of making to the other side of the crash mat.  Their hands should land on the crash mat and their feet should land on the normal ground.
  • Place a tall panel mat folded up on the ground then an athlete will sit up on the mat keeping their body parallel to the mat..  The athlete will then perform a back extension roll where their hands will land on the normal ground.  The purpose of this drill is to help athletes keep their shoulders open and strengthen their shoulders for their power tumbling.
  • Have the final athlete work individually with the coach running the clinic.