Five Star Athletics

Virtual Classes: Tucks/Layouts

 

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 Elevated off the ground that we can lay across 

Ex: bed or a square part of a sectional

Wall Space

 

  1. Warm Up- Coach should demo each activity so they know what to do 
    1. 30 Jumping Jacks
    2. 20 Calf Raises 
    3. 30 seconds mountain climbers 
    4. 20 Tap Tap Squats
  2. 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
  3. Education- Answers should be typed in chat 
    1. From first used to last what parts of our body do we use to pull a tuck/layout? 
      1. Toes
      2. Knees
      3. Hips
    2. What are shapes we use? 
      1. Open 
      2. Hollow (last Answer for layout)
      3. Tuck
    3. What part of our body is the most important for both of these skills?
      1. Hips/core

 

  1. Shape Work- Only have Them Answer for the skill they are working
    1. Tucks- 
      1. Candlestick roll to tuck shape (15) hold for 3 seconds 
      2. Hands behind head tuck over to the cat position (15) 
      3. Starting from your knee or with your knee on the couch, Round off Arms by ears (15) 
      4. Starting on mattress toes to ground hip drive forward to tuck shape on back (10) 
    2. Layouts- 
      1. Memory Handstand- 3 Sets of 10 
      2. Candlestick Roll to layout (15) Hold 1,2 Press
      3. Hands behind head Layout over to plank position 
      4. Starting on mattress toes jump off scoop forward driving hips to hollow body shape 
  2. Standing Tucks Work – 3 sets of 15 reps 
    1. Couch Squats- Arms by ears up and down touch your butt to the couch and jump
    2. One Leg Jumps Sitting from couch one leg up and jump 15 on each leg 
    3. Knees to Feet 
    4. Butt Ups- Legs in a pike lift hips off the ground 
  3. Front Punches/Step Outs
    1. Standing on High Surface, Chair or Couch, Jump Off Tuck Land in Lunge- 10 Ties 
    2. Add a cartwheel 10 Times 
    3. Jump jump punch toes in front to hollow 
    4. Front punches if on air track or somewhere safe or onto a mattress

 

  1. Conditioning 
    1. 15 Shoulder Taps 
    2. 10 Burpees 
  2. 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!Â