Silk Only
Skill Sheet Pass Off: Single Foot Lock
Skill Bank: Ships Prow, Back stag, cocoon, back arch passe, walking man, dancer, Back stag, Pinwheel
| Station |
Round 1 |
Round 2 |
Round 3 |
| Silk |
Tying Single Foot lock |
Tie single foot lock and stand up on each foot 2-3 times |
Have students attempt any single foot lock skills (beginner ideas: Ships prow, back stag, cocoon) |
| Floor 1 |
Tying single foot lock with floor silks or jump rope on each foot |
Foot Articulation releve/ plie 10x’s |
weighted wrist lifts (15x each arm) OR ring to cone planks |
| Floor 2 |
split stretching station ( pigeon, lunge, splits) |
Toe points 10x’s each side with thera band |
Laying sidekicks (10 -12 each side) |
Hoop Only
Skill Sheet Pass Off: Seated Skills
Skill Bank: Man on moon, secretary, figure 4, scissor seat, stag seat, fairy
| Station |
Round 1 |
Round 2 |
Round 3 |
| Hoop |
Hocks dismount/ side hocks dismount |
Add spin + skills, intentional dismount (skill ideas man on moon, secretary, splits away, stag seat) |
alternating body position lifts on the hoop ( tuck, pike, straddle) |
| Floor 1 |
Wall Handstands |
Alternating body position lifts (tuck, pike, straddle) |
stretching backs( back bends, seal, scorpions) |
| Floor 2 |
Balance a yoga block while crab walking around mat |
elevated sit ups |
handstands on the floor |
Silk and Hoop
| Station |
Round 1 |
Round 2 |
| Silk |
Single Foot Lock & review all single foot lock skills |
Intro Double Foot lock- if they already have double foot lock can work extra skills/ sequences |
| Hoop |
Use skill cards to see how many different skills they can do in 1 minute, practice using new dismounts |
sequence or skill - idea is side mount, stag seat, man on moon, scissor seat, secretary, single leg cradle, side star, single leg dismount |
| Floor |
Side-lying Single Leg Kicks (20 each side) |
Nerve glide sequence |
Conditioning
| Silk |
Pistons (can be done from floor or in air), Straddle tip ups (can do in a knot), Single leg V ups, can can legs |
| Hoop |
long leg compression lifts (leg in front, leg turned out, leg turned in) add pulses for challenge, Frog shoulder curls or straddle curls, gallops with negatives |
| Floor |
Straddle Roll Overs, Box jumps, bicep curls, Wall sit hold or yoga chair pose, Active straddle stretch, straddle round abouts |