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- Lead by an athlete
   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 Tap
      4. Handstand Pops
      5. Cartwheels

1. Shoulders and Back Work- Each activity 15 reps
   1. Bridge Rocks
   2. Bridges Against a wall, pushing your nose and chest flat to the wall
   3. Bridge to elbows and back up
   4. Bridge Push Ups

1. Legs – 2 sets of 15 on each leg
   1. Leg Lifts Straight leg on a couch or chair life to 90 degree angle with a straight leg and pointed toe
   2. Scissors, alternating legs pop between each leg
   3. Table Top Leg Switch- From a crab, pop to alternate legs

1. Walkover Work
   1. Back Walkover X 10 each- 3 sets
      1. 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

1. 1. Front Walkovers- 10 Each Two times.
      1. Front Limber to Knees, focus on arms by ears the entire time!
      2. Front LImber to one leg
      3. Walk Ups- Starting in a bridge with your hand on the ground, you will walk up with each hand onto the mat.
      4. 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.

1. 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. Laying on ground kick heal up straight leg the entire time driving with heal, 25 on each leg
      3. 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.

1. 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!