Week 3 & 4
Conditioning (30 sec stations)
| Silk 1: Pistons (can be done on floor or in air with crochet arms or wrist locks) | Silk 2: Straddle Sit ups | Silk 3: Single leg V ups in knot |
|---|---|---|
| Floor 1: Foot articulation releve/ Plie | Floor 2: Laying Side Kicks | Floor 3: Weighted wrist lifts |
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 | Round 4 |
|---|---|---|---|---|
| Silk | Every child has a pole and practices tying single foot lock on each foot 2-3 times | Single foot lock with poles together (tie once then switch) | Introduce single foot lock skills (1 skill at a time- see skill bank skills) repeat 2-3x’s with different skills | Single foot lock sequence: take the 3-4 skills you taught and put them together in a sequence or let the girls try them in different orders |
| Floor | NA | Mirror partner tying footlock without fabric (invisible footlocks) then check partners footlock (can see toes and heel, pole is on inside, figure 8 shape) | splits/ pigeon while watching partner | choose stretching/ conditioning |
Conditioning (30 Sec Stations)
| Hoop 1: straight leg lifts (turned out) | Hoop 2: hanging mountain climber legs | Hoop 3: Can cans (Legs in a froggy shape, extend one leg at a time) |
|---|---|---|
| Floor 1: Hold Chair pose | Floor 2: Straddle roundabouts (Sit in straddle legs, fold arms behind back and rotate chest one leg → middle → Other leg) | Floor 3: Straddle sit ups |
Skill Sheet Pass Off: Dismount Hoop Skill Bank: hocks dismount, side dismount, milwheel, Side mount, stag seat, Man on moon, scissor seat, secretary, single leg cradle, side star, single leg dismount.
| Station | Round 1 | Round 2 | Round 3 | Round 4 |
|---|---|---|---|---|
| Hoop | Dismount review: Go over several ways to safely dismount the hoop | Introduce skills for sequence (go 1 skill at a time and then add them together for transitions. this will take 3-4 rounds) | Sequence: side mount, stag seat, man on moon, scissor seat, secretary, single leg cradle, side star, single leg dismount | Sequence shake up: Have them take the sequence and put skills in a different order |
| Floor 1 | Single leg lifts | Stretching/ watching partner. These rounds should be quick | splits/ pigeon while watching partner | choose stretching/ conditioning |