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. 15 Tuck Jumps
    3. 30 jumping jacks
    4. 15 Tuck Jumps
    5. Single Leg Tuck Jumps- 10 Each Side

 

  1. 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

 

  1. Standing Tucks (10 of each)
    1. Athletic Stance- Swing on one Core tight arms back chest up Hold for 10
    2. Arm Swings-
      1. From athletic stance, swing arms over head
      2. Using a weighted item fat and over head
    3. Add a jump with the arm swings
    4. Athletic Stance and Jump up to Panel Mat (edge of couch without cushions)
    5. Jump back to candlestick – On a bed or high couch
    6. Jump Candlestick tuck- on a bed or high couch
    7. Athletic stance drop, drive hips and hit the couch, with your shins
    8. From your knees, go to your back and tuck shape- on a couch or mattress

 

  1. Shape Work-
    1. Layouts-
      1. Toe Tappers- x25
      2. Memory Handstand- 3 Sets of 10
      3. Candlestick Roll to tuck/ layout (15) Hold 1,2 Press
      4. Hands behind head Layout over to plank position
      5. Starting on mattress toes jump off scoop forward driving hips to hollow body shape

 

  1. Front Punches/Step Outs
    1. Sit roll back to tuck shape (hold for ten), hips back hold shape and step out hold for ten.
    2. Jump jump punch toes in front to hollow
    3. Standing on High Surface, Chair or Couch, Jump Off Tuck Land in Lunge- 10 Ties
    4. Add a cartwheel 10 Times

 

  1. Conditioning
    1. 15 Shoulder Taps
    2. 10 Burpees

 

  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!