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

• • Elevated Handstand Bridge
    • The athlete will stand a backbends length away from an elevated surface (Wedge folded up, panel mats stacked up, or a large crash mat) from there they will kick up to a handstand and land in a bridge with their feet on the elevated surface.  Once in the elevated bridge the athlete can proceed to kick their feet over their head to attempt a backbend kickover.
      • If this is too easy for the athletes have them land on one foot and perform the same task.  The same skill can be performed on their non dominant side (bad side).
  • Kickover or walkover with Wedge
    • Using a small folding wedge have the athlete place their dominant food (good side foot) underneath the lower side of the wedge.  From there the athlete will attempt a backbend kick over or back walkover.  The goal is for the athlete to kick the wedge closed as they perform the skill.
    • If the athlete is unable to do either skills have them lay down and bridge up on the wedge with their feet on the higher point of the wedge and the hands on the lower point so they can practice the backbend kickover.
  • Backwards Handstand to bridge or walkover stand up
    • With the athletes back facing a wall have them reach down to the ground then place their feet on the wall.  They will then walk their feet up the wall and walk their hands back until their body is flat against the wall (From their nose to their toes).
    • From there the athlete can pull their feet away from the wall performing a backbend with one foot or two feet.  Then they can use the wall to walk their hands up the wall to perform a backbend standup or walkover stand up.
  • Split Handstands
    • While facing a wall the athlete will kick up to a handstand with their legs split front to back.  While the athletes are in a handstand their legs should be split apart as far as their flexibility will allow while still maintaining a handstand. 
    • Hold 10 – 15 seconds then the athlete will come back down into lunge position.
  • Backbend walk ups (3 sets of 10 reps) or 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 walk their hands up onto the panel mat and back down completing one repetition.
    • 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.
  • Back Extension to handstand
    • Place an octagon up against an elevated surface so an athlete can sit tall on their knees and hug the octagon with their hands on the ground up against the octagon (This should place the athlete into pike position while hugging the octagon).  From there have the athletes lift both legs in the air until they are up in a handstand.
    • This drill helps to strengthen the athletes lower back for limber skills.
  • Individual work with a coach