Week 11 & 12
Conditioning (30 sec stations)
| Silk 1- lifted hang | Silk 2- ball rockers (tuck upside down in a ball) | Silk 3- Knotted straddle leg lifts |
|---|---|---|
| Floor 1 - Superman Hold | Floor 2- Side plank (RIGHT) Challenge: Lift and extend top leg | Floor 3- Side plank (LEFT) Challenge: Lift and extend top leg |
Skill Sheet Pass Off: Crochet Climb, Foot Locks in Air Skill Bank: Basket, Straddle Back
| Station | Round 1 (20-30 sec) | Round 2 (30-45 sec) | Round 3 (45-60 sec) | Round 4 (1 min) | Round 5 (1 min 15 sec max) |
|---|---|---|---|---|---|
| Silk | Crochet Climb | get blocks and have each student hold their own pole. As a class practice tying footlocks with feet from seated on a block/ sturdy mat | Single foot lock in air → Double foot lock | Basket (break it down into multiple rounds: | |
| • single foot lock→ get free silk in armpit → Side tilt | |||||
| • add throwing silk over knee → holding by hip → hook free leg | |||||
| • add pull up into unicorn | |||||
| • transition from unicorn to rebecca split → Basket → exit | Lounger → Straddle back (can teach a variety of entrances and alternative to straddle back would be knee hang) | ||||
| Floor | Single Leg Switches | (with partner on silk) | use theraband, ribbons, extra silks seated on a block to practice tying foot lock with feet. | watching steps of basket / stretch splits | watch steps/ stretch straddle |
Conditioning (30 Sec Stations) (see videos for lyra)
| Hoop 1- shoulder shrugs | Hoop 2- Single leg lift | Hoop 3- L sit to straddle 90 Degrees |
|---|---|---|
| Floor 1 - lay on belly with hands behind head, lift chest, hold, lower | Floor 2- single leg squat (add side twist for challenge (see video) | Floor 3-crunches |
Skill Sheet Pass Off: Beats
Skill Bank: Ballerina on strop, Magic Trick, Amazon, Wineglass, Wineglass Drop
| Station | Round 1 (30-40sec) | Round 2 (30-40 sec) | Round 3 (30-40 sec) | Round 4 (1 -2 min) repeat 2x |
|---|---|---|---|---|
| Hoop | Beats | Beats → Magic trick | beats → inverted ballerina on strop | Beats→ inverted ballerina on strop→ beats→ Magic trick→ sit on hoop→ amazon→ Wineglass → Wineglass drop |
| Floor | hollow body hold | plank hold | Stretch splits/ handstands practice | Watch partner OR do floor partner conditioning (See video) |
** Before teaching beats have all athletes lay on the ground with arms by ears, tell them to squeeze their abs and glutes, then go to each students and lift their legs, If their whole body lifts they are squeezing properly. If just their legs lift they aren’t squeezing. This will help them understand that they have to squeeze as they do the beats **