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: foot locks in air Skill Bank: basket, music box, straddle back, cross back knee hang, pinwheel backbalance, splits with roll, Eiffel Tower
| Station | Round 1 | Round 2 | Round 3 | Round 4 |
|---|---|---|---|---|
| Silk | Single foot lock in air (each side) can use a block to sit on | Double foot locks in air | Pick one skill to introduce. If it has multiple steps have them speed switch adding one step at a time. Repeat and teach 1-3 skills | Sequence 2-3 foot lock skills together starting by tying foot lock in the air. This could also be a timed rotation for them to do as many foot lock skills as possible |
| Floor | Tying foot lock with feet (use rope or therabands) | Continue to train the pathway for foot lock in air | Splits/ pigeon while watching to process next step | Stretch/ condition |
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: Skill Bank: cinder roll dismount, milwheel dismount, star on bar, wineglass, flyer, ballerina, forward roll dismount
| Station | Round 1 | Round 2 | Round 3 | Round 4 |
|---|---|---|---|---|
| Hoop | Dismount practice (review beginner dismounts, introduce intermediate dismounts) | Build sequence- | ||
| Introduce skills one at at time and add them to sequence (mount, star on bar, wineglass, flyer, ballerina, forward roll dismount | Practice full sequence | Shuffle sequence- change the order and or swap out skills | ||
| Floor 1 | NA (speed switching) | Splits/ pigeon while watching to process next step | floor conditioning | think through their sequence and other skills |