Five Star Athletics

Virtual Classes: Shaping for Power

Reminder for Coach:

• You should be engaged with the kids just like in class

• Wear a staff shirt

• Make sure the background for your video is great!

• Try to talk with every kid in every class

Class Plan:

• Welcome- 2 Minutes

• Have everyone enter their name in the chat

• Remind the to stay muted so everyone can hear

• Cameras on

• Today we will need:

• Something to lay on soft, IE a blanket, a mat, a mattress etc.

• A Partner similar to your size or bigger!

• Warm Up- Coach should demo each activity so they know what to do

• 10 arm circles each way

• 10 frankenstein kicks

• 10 Y-T-Ws

• Roll out wrists

• Hollow Body Work

• 3 sets of 15s laying on back tucking hips under keeping low back touching ground- have partner ensure the back is touching ground the whole time-no space at all

• Shapers: 3 sets of 10 reps each on stomach then on back

• Top Half of body rise only

• Bottom Half of body only

• Both Lift, Hold 1,2,3 and down

• 3 sets of 10 hollow rockies and 10 archie rockies

• 2 sets of alligator hold and walks

• 5 alligator steps forward, hold 20 seconds, 5 steps right, hold 20 seconds, 5 steps back, hold 20, 5 steps forward, hold 20

• 2 sets of 10 hollow body on knees with wall

• On knees touching wall, belly flat to wall, arms by ears

• Slowly lower body away from wall to a hollow position with arms on wall

• Hold position for 5 seconds

• Slowly come back flat against the wall

• Handstands

• 1 minute hold back to wall – whole body touching the wall, squeeze every muscle

• 1 minute hold belly to wall – whole body touching the wall, squeeze every muscle

• 3x 15 second handstand hold using hands and palms to balance- partner will act as a balance point to keep them in a handstand but not touching unless needed

• 3x 15 shoulder shrugs using partner for balance points

• Challenge: shoulder shrugs with hop- try to get hands off the ground – with partner still

• 5 of each: can use partner helping at shoulders and/or hips if needed

• Tuck ups

• Pike ups

• Straddle ups

• 3 sets of 5 memory handstands

• Class Closing:

• Great job everyone!!

• What is one thing you have really enjoyed doing today?

• Type in chat and coach read them outloud!