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

1. Line Drills – 10 Reps of Each
   1. 1. Hollow Body Jumps
      2. Forward Roll Jump Half Turn
      3. Handstands
      4. Cartwheels

1. Bridge Work
   1. 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. *
         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. Back Walkover X 10 each- 3 sets
      1. 1 Leg Hip Raises- Holding your first leg in the air and arms by your side lift your hips to the ceiling
      2. Start away from the Wall and arms by ears, lift leg and slowly reach back to touch the wall.
      3. Starting with leg up away from the wall, go back to bridge and Walk down wall with hands, when hands get to the floor kick up to handstand.
      4. Starting in a bridge pick up your first leg, shift weight into your hands and try to tap your leg against the wall.
      5. 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
   2. Front Walkovers- 10 Each Two times.
      1. Front Limber to Knees, focus on arms by ears the entire time!
      2. Hop Ups- Starting in a bridge, with your hands on the ground you are going to shift your weight into your feet and pop up to a mat or couch cushion.
4. Round Offs-  15 of each drill
   1. Wall Blocks-
      1. Pushing the wall away to hollow position
   2. Lunge Work-
      1. Standing about 3 feet away from the wall, reach and lunge into wall
      2. Add heal drive, Lunge Hold, Kick
   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. Walkover Attempts Show Off!
   2. Great job everyone!!
   3. What is one thing you have really enjoyed doing today?
      1. Type in chat and coach read them outloud!