Conditioning (30 second stations)
| Silk: Knotted straddle inversions (can pass through froggy if needed) focus on not jumping | Silk: Scissors from knot | Silk: Ball rockers (tucking upside down in a ball, pull up to come out) |
|---|---|---|
| Floor: Hollow body hold | Floor; Weighted scarecrows (use small weights, arms bent 90 deg. rotate up and down) | Floor: Laying side leg kicks |
Skill Sheet Pass Off: Catchers Wrap Skill Bank: Single Star, Salto Star, catchers wrap gazelle
| Station | Round 1 | Round 2 | Round 3 | Round 4 |
|---|---|---|---|---|
| Silk | in knot: Practice pathway for wrapping knee in catchers wrap | straddle knee hook on each side 2-3 times | Catchers wrap (repeat this 2-3 times until a little more comfortable then attempt in air) | Once catchers wrap can be done in air introduce extra skills in catchers wrap |
| Floor | Alternating Side planks | straddle roll ups | trace pathway to wrap catchers balancing on one foot | stretch/ watch skill they will be trying next |
Conditioning (30 Sec Stations)
| Hoop: Hanging Knees to Chest | Hoop: negative pull ups (jump up and lower down controlled- if they can do full pull ups even better!) | Hoop; Straddle invert under hoop. |
|---|---|---|
| Floor: micro bends- bend and flex (3-5 then switch legs) | Floor: Straddle Roll overs | Floor: Single leg lifts |
Skill Sheet Pass Off: NA Skill Bank: Pencil, single knee hang (bottom bar), Crab, candle stick, walking man, under bar optical split
| Station | Round 1 | Round 2 | Round 3 | Round 4 |
|---|---|---|---|---|
| Hoop | Inverted skill intro: Practice splits, crab, single knee hang (with or without hands) on bottom bar | practice same moves but under the top bar. Can add additional shapes like pencil | introduce candle stick and walking man (under hoop) | Sequence: Optical split, candlestick, walking man, mount hoop, split under top bar, crab, bow and arrow, single knee hang (top bar with hands), dismount |
| Floor 1 | NA Speed round | Cat cow (getting ready to stretch back) | Stretch splits | Stretch splits/ back |