Five Star Athletics
Virtual Classes: Jump Training
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.
- Two Solo cups or something small to lift your legs over
- Warm Up- Coach should demo each activity so they know what to do
- 30 second of Jumping Jacks
- 30 seconds of side side lunges
- 30 seconds of Tap Tap Squats
- 30 seconds of High Knees
- 30 seconds of butt kickers
- Stretch-
- Straddle
- Reach Left
- Reach Right
- Reach Middle
- Lunge
- Straight Leg
- Splits
- Switch
- Ankles
- Education- Drivers
Why are the drivers we get points for?
- Approach
- Arm Placement
- Leg Placement
- Landings
- Synchronization
Explain each of these drivers and how we earn them
- Hip Flexors
- Hip Flexors- 3 sets of 10
- Focus on pointed toes, straight legs and not raising more than 3 inches
- Left
- Right
- Both
- Leg Raises- 3 sets of 10
- Sit in a straddle
- Set a cup up next to each of your ankles
- Goal is to lift legs up and over cups without letting the touch the ground until the whole set is complete.
- Focus on getting ankles about 2 inches from the ground.
- Pike/Hurdler Work
- Pike Lifts- 3 sets of 10 reps
- Sit in a pike, place hands between knees and hips
- Lift both legs slow and controlled and back down
- Should be slow and controlled
- Feet should not hit the floor between each one
- Hurdler Leg Lifts- 3 sets of 10 reps on each leg
- Sit on Knees
- Place Left Leg out front straight still sitting on other knee
- Hands between knees and butt
- Lift straight leg, leg should be parallel with your knee and get within an inch of the ground.
- Cross Cross Opens- 3 sets of 15
- Laying on your back legs in the air in a 90 degree angle, hands under the butt or at your side.
- Athletes will cross their legs, cross their legs and then slam open into a straddle then back to the pike on back.
- Candle Stick Straddle Slams- 3 sets of 10 (alternate with Squat toe touches)
- Start standing Roll to candlestick Roll and slam legs behind head into a toe touch position
- Hips should be rolled and butt off the ground
- This should be fast and powerful
- Do these to counts
- Counts
- Arms up One
- Roll back 3,4
- Candlestick 5
- Slam 6
- Together 7
- Hold 8
- Roll Up 1, 2
- Stand 3,4
- Hold 5,6,7,8
- Squat Toe Touches- 3 sets of 10 (alternate with candlestick straddle slams)
- Start with feet shoulder width apart
- Goal of this drill is to focus on rolling hips and creating power with their legs.
- Hands stay on hips the entire time
- Do those to counts
- Squat 1,2,3,4
- Dip 5
- Toe Touch 6
- Land 7,9
Class Closing:
- Great job everyone!!
- What is one thing you have really enjoyed doing today?
- Type in chat and coach read them out loud!