LESSON PLAN

• Warm Up Stretches (10 – 15 minutes)

• • • Jumping Jacks 100
    • 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.

• Drills (10-15 minutes)

• • Forward Shoulder Rolls (With and without a wedge)
    • Athletes will place both of their hands flat on the top of the high point of the wedge while it lies flat on the ground they will tuck their chin to their chest and roll down the wedge on their shoulder.
    • Athletes can perform the same roll on the ground without the assistance of the wedge
      • Suggest to the athlete that they roll on the side of their dominant arm. 
      • Shoulder rolls are a bit safer than normal forward rolls because they are not directly on the athletes neck.
  • Forward Rolls (With and without a wedge)
    • Athletes will place both of their hands flat on the top of the high point of the wedge while it lies flat on the ground they will tuck their chin to their chest and roll down the wedge keeping their body centered on the wedge.
    • Athletes can perform the same roll on the ground without the assistance of the wedge.
  • Backwards roll (With of without a wedge)
    • Athletes will sit on the high point of the wedge while it lies flat on the ground (The athlete should be facing away from the wedge while sitting on it)
    • Now they need to place their arms by their ears bent at a 90 degree angle with their hands folded back facing the wedge with their chin placed on their chest.
    • As the athlete rolls backwards and their hands need to push their arms out straight assisting their body over while in a tucked position. 
  • Backwards roll from standing (with of without a wedge)
    • While athlete is standing, they will place their arms by their ears bent at a 90 degree angle with their hands folded back facing the wedge with their chin placed on their chest, then they will squat down until they are sitting on their bottom.
    • While they are sitting on their body they need to roll backwards and their hands need to push their arms out straight assisting their body over while in a tucked position.
  • Falling Backwards
    • No matter what position or surface they athlete is falling from or to they need to understand a few basic safety precautions. 
      • While falling backwards athletes need to understand that reaching back with their arms while falling will result in an injury.
      • So while falling backwards athletes need to cross their arms on their chest, tuck their chin, round their body, and absorb the force of the fall with proper rolling technique they practiced during the prior drills.
    • Falling on to a crash mat
      • While athlete is standing have them fall backwards onto a crash mat.
    • Falling from an elevated surface to a crash mat
      • From an elevated surface lightly push athletes backwards onto a crash mat
    • Falling onto a firmer surface
      • While standing have the athlete fall backwards onto a normal surface to practice falling safely
        • No matter where you have the athletes fall you need catch them off guard when they fall so they understand falling will happen when they least expect it.