This lesson plan focuses on body positions and shaping drills. This lesson plan was designed for levels 3+.

Results Statement: By completing this lesson plan, you will effectively accomplish a 30-minute virtual session. All families should be notified in advance what materials they may need (a soft surface, a towel, etc.)

Begin the class by asking the children: “What is something that always makes you laugh?”

Make sure you know the names of each child. People can be renamed in Zoom if that helps you to remember.

Teach them how to do video and mute/unmute.

 

Warm Up:

50 jumping jacks

10 Inch worms

Squat to press

Alternating lunges taps

Arm circles

Wrists

Neck

Ankles

 

Discussion:

*What shapes are important in tumbling?

  • Hollow
  • Tuck
  • Arch
  • Corresponding skills

*Muscle memory: What is it?
How do we get it?

* How do we generate power in skills?

  • Go up in a tuck?
  • Make a BHS longer & why?
  • Discuss angles

 

Hollow body:

Demonstrate, explain 

  • 3 sets, 5 reps each
    • Top half body up
    • Bottom half up
    • Full hollow body
    • 15-30-45 second holds
    • Hollow body rocks holding shape, 5-10-20

 

Arches:

Demonstrate, explain 

  • 3 sets, 5 reps each
    • Top half body up
    • Bottom half up
    • Full body arch
    • 15-30-45 second holds

BHS Shapes: 

What should a bridge look like?

Looking for: 

  • Straight legs
  • Pushing through shoulders
  • Neutral head

 

Bridge work:

5 Bridge rocks x 3

10 Bridge hops

10 Bridge claps (pop through shoulders)

Extend hips drill

  • On the edge of a couch, start in pike position and extend hips, throw arms back on to couch to arched position.
  • Focus on hip drive.

 

Tuck:

Candlestick rolls to tuck shape x 15

  • Hold tuck shape 5 sec

Backwards roll fingers interlocked

Tuck shape rocks x 25

 

Layouts & Fulls:

Hollow to candlestick x 25 (hold 3 sec)

Candlestick to twist x 25

 

Conditioning:

Side plank hold 30 seconds each

Low plank hold 30 seconds

 

Stretch:

Quads

Side lunge reaches

Squat to press hamstring stretch

Triceps

Shoulders

Chest

Wrists

 

Conditioning:

25 Mountain climbers

10 burpees

Power minute: High knees

 

End the class with hands in to the camera counting 1-2-3 “Twisters!”