LESSON PLAN

• Warm up stretches (10 – 15 minutes)

• • • Straight leg kicks
      • With the athletes arms out to the sides parallel to the ground have them kick their legs straight out in front of them as high as they can without their leg bending or their opposing foot leaving the ground. Make sure to alternate legs.
      • Repeat this process but have the kicks be out to the side of their body.
    • Inch Worms
      • With their feet together and their legs straight have athletes reach straight down to the ground; once their hands are on the ground have them walk their hands forward until their body is parallel to the ground in a push up position. From their the athlete will tiptoe their feet until they reach their hands while maintaining straight legs. Complete the full length of a panel.
    • Knees to chest and bottom kicker grab
      • Knees to chest: Every step have the athlete raise their knees to their chest and hug it at the top.  Make sure they are alternating legs every step. Perform the full length of a panel.

• Bottom kicker grabs: Every step have the athlete raise their hill towards the bottom and grab and hold the foot each step while alternating feet. Perform the full length of a panel.

• • • Needle Kicks
      • While standing on one leg have the athlete reach straight down to the ground while kicking their opposing backwards in a straight motion as high as they can.  The athlete needs to make sure the foot that is on the ground stays flat otherwise the stretch will not be as effective. Perform the full length of the panel.
      • Wrist, neck, ankle and shoulder stretches.
      • Have your athletes stretch these body areas in your gyms generic fashion.

• Warm up tumbling (10 – 15 minutes)

• • • Bridge
      • Have the athlete bridge up from the ground and hold for 10 – 20 seconds depending on their strength.
        • Make sure that the athletes feet are flat on the ground and facing forward.
        • Their hands also need to be flat on the ground with their thumbs facing inwards and their arms straight.
        • Make sure the athletes feet are shoulder width apart and that they are also far enough away from their hands that their knees are above their toes but not beyond.
    • Bridge rocks (10 rocks)
      • While in their bridge have the athletes attempt to push their legs straight as possible without lifting their hands or feet then shifting back to normal bridge position.
        • During the rocks make sure the athlete is keeping their hands and feet firmly planted on the ground without moving. 
    • Bridge Claps or Head Touches (10 reps)
      • While in a bridge have the athlete rock back and forth until they are able to lift both hands off the ground and clap them together then lace them back on the ground without falling on their head.
      • If unable to to bridge claps attempt head touches
        • Head touches: Have athlete lift one hand off the ground and touch their head with one hand then place that hand on the ground.  Make sure the athlete alternates hands until they have completed the 10 reps.

• Drills

• Beg/Int

• • • Handstand to Backbend 
      • Take a standard size wedge and prop a mid size octagon against the high part of the wedge.  While the athlete is standing on the lower part of the wedge facing the elevated section they will kick up into a handstand then arching over the octagon into a backbend and attempt to stand up from the backbend using the octagon.
    • Round Off Drill (Stretching the Round Off Out)
      • Using three panel mats lined up parallel with each other, have the athlete stand on the first panel mat, then their hurdle foot reaches for the second mat and their hand go onto the final mat.  The idea is that the mats are stretched apart far enough to force the athlete to stretch their round off out while still maintaining proper form.
      • Note: The mats will have to be adjusted for each individual athlete due to height and flexibility.
    • Cartwheel next to an octagon
      • With an octagon laying flat on the ground (not standing up) the athlete will stand to the left or the right of the octagon.  Whatever side of the octagon the athlete is standing on is the cartwheel side the athlete is working on  The athlete will attempt their cartwheel next to the octagon without their body touching the octagon.
    • Backwards Handstand Spider walk on balance beam
      • With a balance beam next to a wall (parallel to the wall) have the athlete place their hands on the balance beam and their feet on the wall.  The athletes will attempt to walk side to side while still maintaining a handstand on the beam.

• Int/Adv

• • • Handstand to hollow body
      • With an athlete standing behind a crash mat have them kick up into a handstand, then they will fall onto the crash mat while maintaining a straight tight body as they land on the crash mat. 
      • To make the drill more difficult have the athlete fall and land in a hollow body position rather than a straight body.
    • Kickover or Arabian 
      • Have the athlete bridge up on a wedge with their feet on the elevated part of the wedge. From their the athlete will attempt to kickover on the wedge with one or both feet depending on their abilities.
      • If the athlete is unable to kick over have them shift their weight back and forth until they have built up enough momentum to kick over as the shift their weight to their hands.
    • Body shaping drill
      • The athlete will lay on their belly with a foam roller underneath the area between their hips and knees (The close the foam roller is the the knees the harder the drill is) the athlete will place their hands on a handstand bar and attempt to keep a straight body while they are balancing on the foam roller.