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Focus: Body shaping
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| Progression 1 (Intro) | Hollow body hold, push panel mat |
| Progression 2 | Hollow body hold, push panel mat |
| Progression 3 | Seated pike position to straight candlestick off of panel and back up |
| Progression 4 | Seated tuck position to tuck candlestick off of panel and back up |
| Progression 5 | Seated pike position to straight candlestick off of panel and back up |
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The Why! Athletes have to build strength to hold the body shapes we are expecting from them during a movement and skill.
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Corrections: When working a tuck body position please look for the 90-degree angles.
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Focus: Arm throw variations (from reverse table top)
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| Progression 1 (Intro) | Reverse table top, one-arm throw at a time, alternate arms |
| Progression 2 | Reverse table top, shoulder push to small arm-throw, both arms |
| Progression 3 | Reverse table top, shoulder push to double arm-throw |
| Progression 4 | Knee sit to hip-drive to feet |
| Progression 5 | Reverse table top, shoulder push to double arm-throw |
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The Why! We need fast arms to move a skill backward, while also learning to catch our body-weight on our hands and through our shoulders.
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Corrections: Continue to watch for the head being “thrown out” versus the arms leading.
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Focus: Hip-drive with toe-pop or Handstand variation
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| Progression 1 (Intro) | Bridge with legs together, push to straighten |
| Progression 2 | Bridge with legs together, push to straighten, one toe-pop |
| Progression 3 | Bridge with legs together, push to straighten, toe-pop x3 to up and over |
| Progression 4 | Ball-in and down handstands |
| Progression 5 | Bridge with legs together, push to straighten, toe-pop x3 to up and over |
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The Why! This has the athlete already on their hands, but adding hip and leg movement.
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Corrections: Legs together, regardless of body position.
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