LESSON PLAN/VIDEO - ALL LEVELS

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Set up…octagon, cheese mat (wedge), wall and/or block

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Drill #1

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Focus: Backbend variation by level

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Intro Standing 1/2 backbend to wall and stand
Level 1 (Auburn BT) Backbend to wedge mat; one shoulder rock to stand OR backbend with leg lift and hold
Level 2 (Auburn IT) Backbend with belly taps x3
Level 3 (Auburn IT) Backbend, walking feet and hands together and back out
Level 4 N/A
BHS Backbend with belly taps x3

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The Why? Teaching the foundation of going backward to our hands with keeping our head in neutral and arms behind ears, with an open shoulder position.

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Corrections: An athletes’s head should NEVER lead a skill. In back tumble we need the head to remain in neutral at all times.

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Drill #2

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Focus: Backward roll variation by level

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Intro BWR down the cheese mat, feet starting on floor
Level 1 (Auburn BT) BWR to plank down the cheese mat, feet starting on floor
Level 2 (Auburn IT) Back extension roll down the cheese mat to block
Level 3 Back extension roll down the cheese mat to 2-second hold, step-out
Level 4 N/A
BHS Back extension roll down the cheese mat to block

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The Why? Adding movement to going backward while working the timing of the hip-drive.

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Corrections: Hands need to be the first thing to catch the athletes, not their back, especially when transitioning to back extension rolls.

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Drill #3

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Focus: Valdez variation by level

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Intro Valdez bridge (flip your dog) with hand prints
Level 1 (Auburn BT) Valdez bridge with leg hold
Level 2 (Auburn IT) Valdez bridge with leg hold to kickover
Level 3 (Auburn IT) Valdez
Level 4 N/A
BHS Valdez bridge with leg hold to kickover OR Valdez

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The Why? Fun variation on a backward skill while opening the shoulder.

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Corrections: The base arm needs to rotate quickly, so start with it already rotated in. If adding movement up-and-over, hips and legs need to stack over, not around, the body.

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