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 there 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 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. 

• Drills (20-25 minutes)

• • Round Off to Hollow Body
    • Place a 8 inch crash mat at the end of a panel where the athlete is performing their running round off.  Have the athlete stand at the opposite end of the panel as the crash mat.  From there the athlete will perform a running round off.  The goal is for the athlete to place their hands down before the the crash mat, once the athletes feet come together they need to finish their round off in hollow body position with their hands on the normal ground and their feet on the crash mat.

• • Round off Lengthening
    • Place a wedge against a wall standing up, then place a folded up panel mat perpendicular to the wedge on the ground, then place another panel mat a power hurdles distance away from the the wedge.  While standing on the furthest panel mat the athlete will power hurdle from one panel mat to the other finishing in a hurdle position with their arms extended up by their arms.  The goal of this drill is to get the athlete to stretch their power hurdle round off as much as possible.

• • Donkey Kicks on TumblTrak
    • While the athlete is standing on the TumblTrak have them place their hands on an elevated surface that is firm.  They will perform donkey kicks until they reach up to a handstand.  The goal of this drill is to strengthen the athletes legs.

• • Cartwheel to handstand and hollow
    • With a crash mat on the opposing side of the dominant foot, the athlete will perform a cartwheel and bring their feet together at the top of the skill then keep their hands on the floor and let their body fall in hollow body position with their feet on the crash mat.

• • Shoulder block out in handstand
    • Place a springboard on the ground up against a medium size octagon that is standing up against a wall.  From the the athlete will kick up into a handstand with their hands toward the end of the springboard that is nearest the octagon.  While in a handstand in the athlete will block through their shoulders to help strengthen their shoulders for popping in their round off. 

• • Round Off Shaping Drills (3 sets per drill)
    • Hip Lifts
      • While athletes sit in a pike position have them place their hands behind them facing away from their body.  From there the athlete will lift their hips up in the air and hold for 10 seconds.
    • Cat position to hollow
      • While the athlete is on their hands and knees with their back rounded they will walk their feet out behind them until their legs are straight then hold that position for 10 seconds.
    • Half Hollow Hold
      • While the athlete is laying flat on their back the athlete will raise their upper body to perform half of a hollow body hold for 10 seconds.

• • Straight Body Strength
    • Place a foam roller and handstand bar on the ground, then the athlete will grab the handstand bar then place the foam roller underneath their quads.  The goal of this drill is to get the athletes body completely straight while holding onto the bar and balancing on the foam roller.  Hold for 10 seconds and repeat the process once the athlete has rested.
  • Round off over an octagon
    • Place a medium size octagon on the ground laying flat while it is perpendicular to a folded up panel mat.  Then the athlete will attempt to perform a round off over the octagon.  The goal is to not touch the octagon.