Five Star Athletics

Virtual Classes: Twisting- C

 

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 preferably waist level or higher, bed, couch, mat, anything your parents won’t kill you for using

 

  1. Warm Up- Coach should demo each activity so they know what to do
    1. 30 Jumping Jacks
    2. 20 Squat jumps
    3. 15 Second Arm Circles Forward/Backwards
    4. 30 Second Mountain Climbers
    5. 15 Frankenstien Kicks Each leg

 

  1. Stretch- Choose a student to lead
    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
  2. Standing Fulls Drills
    2. Pike shape, arms by ears rock up to candlestick roll and hold 1.2.3
    3. Hollow shape rock up to twist with crunch
    4. From knees, swing and up to feet ½ turn in the same motion
    5. 15 jump onto a high block or couch
    6. 15 from L and R leg
    7. Up Scoop Cat onto couch or bed

 

  1. Conditioning-
    1. Candlestick rolls to one leg
    2. Candlestick rolls to opposite leg
    3. Hollow body roll V up 3 sets of 10

 

  1. Shaping X 3 Sets of 10
    1. CandleStick half turn to back keeping 1 arm by ears 5 times
    2. Hollow Body Hold, ½ Turn to plank
    3. Plank Half turn to press hollow hold
    4. Feet Up On Chair, arms by ears lift hips ¼ Turn using hip initiation, drop arm in the ¼ turn.

 

  1. Blocking Drills-
    1. Hollow body holds hands on walls shrug and block lift through the shoulders 20 times
    2. Now add a full turn to the set keeping arms by ears twisting with hips and core 15 times
    3. Try to make 1 ½ or double 10 times
    4. 25 Handstand Shoulder Shrugs

 

  1. Class Ending-
    1. Yeah or Nay to the Snow!!
    2. How you feel about whats going on?