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Floor Cartwheel Mastery entry and landings, alignment (wall) mark good leg! Handstands against the wall/panel SPLITS come down LUNGE/T-position Backward roll panel/floor Jumps (tuck & split) Vault Running drills ( speed, arms, knees) 1 step Assemble board hit-fwd roll Running hit to forward roll w/ SB Hurdle Jumps on Track Mod/reg. HS flatback Donkey kicks Bars Forward rolls to chin Casting Station Has 10sec chin hold> pull over w/ pac man or block BHC machine motorcycle hands Beam Walks in relevee Knee scale Relevee practice on thin beam 1 & 2 feet Lunge Taps V seat to swing Arabesque Beginner Lesson Plan Jan. 1-22 Warm up: Plyometrics Stretch: Dynamic& static stretches Conditioning Hollow holds 10 seconds X 2 OR V-ups 10x Candle stick jump up 10 Push ups 5 2x , climb rope Sit ups 20 Popcorn 10-20 Games Tarzan on rope Track if possible Jumbo “Don’t be the Last Person”
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Vault Bars Beam Floor Straight jumps onto table
Intermediate Lesson Plan Jan. 1-31st Vault Straight jumps onto table Mini tramp to pre-flight/HS Handstand pops Handstand flat back on Carolina+8 incher or whale 45 degree handstand holds Bars BHC MACHINE Cast Shoot thru Chin Hold in pike position Casts No cast BHC Body Shaping Drills(hollow against wall, on an incline) Beam Swings to squat Pivot turns Lunge taps e/leg Lunge-T-Touch Handstand holds on wide/thin beams HS thin beam mats stacked Floor Backward roll push up on floor Hand stand bridge kick overs Round-off to belly Running Hurdle cartwheel/step in Snap downs/shoulder shrug drills Warm up: Plyometrics Stretch: Dynamic & static stations Conditioning Rope climb 2x Candlestick get up on 1 leg 5-7each Push ups 2x 10 V ups 2x 10 Hollow holds/rocks Games Stick it Handstand Contest Front support contest ( on ba/or beam who can hold the longest)
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Vault Bars Beam Floor Board bounces to stick it Run through ladder
Junior Alpha Lesson Plan Jan. 1-31st Vault Board bounces to stick it Run through ladder ALL Track jumps (tuck, straddle, stop) Climb net, or stall bars Jump rope practice Bars Forward roll to chin Chin hold seconds candlestick position Leg lifts Climb up stairs to candle Motorcycle hands Beam Walk complex on med beam w/help Walk backward on skinny Jump over bean bag on wide beam Walk forward on toes on low skinny beam High beam w/ help Floor Lunge position Handstand on wall (come down one leg, squat ups) Backward rolls on cheese From Standing Cartwheels over panel (& teeters) Warm up: Plyometrics Stretch: Group Splits Conditioning Rope swing Jump on track Candle stick stand up Push up position Popcorn 5-10 Stall Bars and hang Games Track Noodle game Run and freeze game
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Vault Bars Beam Floor Squat on high trapezoid Run through obstacles
Hot Tot Lesson Plan Jan. 1-31st Vault Squat on high trapezoid Run through obstacles Board bounces with box Zig zag jumps Bars Jump up to front support and hold Forward roll Cross the bar with box at feet Climb Stall bars to the top Chin holds Beam Walk on incline Walk on double beams Walk down incline Step over obstacles on fat beam Jump over obstacles on wide beam Floor Straddle position with palms down Sit up into straddle position on panel mat Squat up Spider man walk Cartwheel practice/drills Warm up: Follow leader Stretch: Stations/or Group Splits Conditioning Tuck rocks & balance on bottom only Push up shape Popcorn Games Parachute Track jumps
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