Five Star Athletics

Virtual Classes: Walkovers 101

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 to lay on soft, IE a blanket, a mat, a mattress etc.
2. Warm Up- Coach should demo each activity so they know what to do
   1. 30 Jumping Jacks
   2. 20 Alternating Lunges
   3. 20 Tap Tap Squats
   4. 30 High Knees
3. 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
4. Education- Answers should be typed in chat
   1. What are we looking for in a good walkover?
   2. What are shapes we use?
      1. Handstand
      2. Lunge

1. Shape Work
   1. Bridge- Question- What should a bridge look like?
      1. Type in the chat box
      2. We are looking for
         1. Straight Legs
         2. Pushing in shoulders
         3. Head in proper place
   2. Bridge Work
      1. Bridge Rocks
         1. 3 times
      2. Bridge Hops- Jump off both feet
         1. 10 Reps
      3. Bridge Clap- Pop Through shoulders and clap
         1. Reminder- Be somewhere soft
         2. 10 Reps
      4. Bridge Hold with One Leg Up
         1. 15 seconds each x 3
         2. Leg lifts 10 each leg x 3
2. Handstand Work -Do set and repeat times 3
   1. Handstand Walks up a wall X 10
      1. Focus On: Straight Body, Head In line, arms by ears
   2. Handstand to Wall, Split hold and back to lungeX 10
   3. Handstand Push Ups X 5
3. Walkover Work
   1. Front Limbers- X 10
      1. If you can not stand try to do it near a wall and walk up as you stand
   2. Back Walkover X 10 each- 3 sets
      1. Starting on knees, Away from wall, reach back tap wall and back up
      2. Start away from the Wall and arms by ears, lift leg and slowly reach back to touch the wall.
   3. Walkovers
      1. Beginner- Kick over off elevated surface freezing and focusing on the split
      2. Intermediate- Start from leg up and kick over freezing in lunge when done.
      3. Advanced- Start with leg up and walkover
4. Round Offs-
   1. Cart-Offs – 10
      1. Focus on start in the lunge
      2. Arms by ears the entire time
   2. Wall Blocks-
      1. Pushing the wall away to hollow position  15
   3. Cart off landing on Tummy onto a mattress focused on landing in a good hollow position with arms by ears the entire time.
5. 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!