Five Star Athletics

Virtual Classes: Tucks/Layouts

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:

1. Welcome- 2 Minutes
   1. Have everyone enter their name in the chat
   2. Remind the to stay muted so everyone can hear
   3. Cameras on
   4. Today we will need:
      1. Something Elevated off the ground that we can lay across

Ex: bed or a square part of a sectional

Wall Space

1. Warm Up- Coach should demo each activity so they know what to do
   1. 30 Jumping Jacks
   2. 20 Alligator Arm Raises on Each Arm
   3. 30 seconds mountain climbers
   4. 20 Tap Tap Squats
2. Stretch-
   1. Straddle
      1. Reach Left
      2. Reach Right
      3. Reach Middle
   2. Lunge
   3. Straight Leg
   4. Splits
   5. Switch
   6. Ankles
   7. Wrists
   8. Bridges
      1. Holds and Rocks
3. Education- Answers should be typed in chat
   1. From first used to last what parts of our body do we use to pull a tuck/layout?
      1. Toes
      2. Knees
      3. Hips
   2. What are shapes we use?
      1. Open
      2. Hollow (last Answer for layout)
      3. Tuck
   3. What part of our body is the most important for both of these skills?
      1. Hips/core

1. Shape Work- Only have Them Answer for the skill they are working
   1. Tucks- Question- What should a Tuck look like?
      1. Type in the chat box
      2. We are looking for
         1. Arms by ears/lifting in shoulders
         2. Toes and Knees driving over head (no butt kickers)
         3. Hips rotating through (no arch in back)
         4. Head In By Arms
   2. Layouts- Question- What should a Layout look like?
      1. Type in Chat Box
      2. We are looking for
         1. Arms by ears/lifting in shoulders
         2. Pointed toes, legs and glutes squeezed and straight
         3. Slight Hollow Body From arms to toes
         4. Head In By Arms
2. Shoulder/Blocking Work -Do set and repeat times 3
   1. Hollow Body shoulder Shrugs on elevated Surface (Open shoulders to closed) x15
      1. Focus On: Sinking all the way down, Head in, Lifting as high as they can in the shoulders
   2. Hollow Body Pop Off Lifts On Wall x15
   3. Handstand Shoulder Shrugs x10
3. Tuck/Layout Shaping (Whichever Skill They Are Working on)
   1. Laying on Ground Grabbing under couch or bed
      1. 25 pull to tuck or candlesticks (Layouts)
      2. Really Focus for the tucks keep toes over eyes and not dropping feet
      3. For Candlesticks don’t pyke or stick butt out. Engage core and glutes and stay straight.

1. 1. Lay On Elevated Surface
      1. 25 Toes, Knees, Hips off or Candlestick To Alligator for layouts
      2. Make sure they are keeping their Head in
      3. For the Candlesticks their shoulders should line up on the edge and they want to control a tight handstand before the alligator

1. 1. Find Wall Space tucks athletes will lay on ground with toes against the wall and butt away from heels and arms by ears. Layouts will put feet flat on the wall and butt away from the wall with arms by head.
      1. 3 sets of 10 Hip lifts holding for 15 seconds on the 10th one
      2. Make sure athletes are pushing all the way through
      3. Also this should be done slowly to really focus on muscle engagement

1. Class Closing:
   1. Great job everyone!!
   2. What is one thing you have really enjoyed doing today?
      1. Type in chat and coach read them outloud!