LESSON PLAN/VIDEO - ALL LEVELS
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Set up…octagon, cheese mat (wedge), wall and/or block
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Focus: Backbend variation by level
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| Progression 1 (Intro) | Standing 1/2 backbend to wall and stand |
| Progression 2 | Backbend to wedge mat; one shoulder rock to stand OR backbend with leg lift and hold |
| Progression 3 | Backbend with belly taps x3 |
| Progression 4 | Backbend, walking feet and hands together and back out |
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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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Focus: Backward roll variation by level
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| Progression 1 (intro) | BWR down the cheese mat, feet starting on floor |
| Progression 2 | BWR to plank down the cheese mat, feet starting on floor |
| Progression 3 | BWR on flat ground feet landing on elevated mat |
| Progression 4 | Back extension roll down the cheese mat to block |
| Progression 5 | Back extension roll down the cheese mat to 2-second hold, step-out |
| Progression 6 | 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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Focus: Bridge Kick Over
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| Progression 1 (intro) | Bridge with feet on elevated mat (do not attempt kick over until shoulders are over hands) |
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| Progression 2 | Bridge with feet on elevated mat, tap foot 3 times |
| Progression 3 | Bridge kick over from elevated mat |
| Progression 4 | Bridge kick over on flat floor |
| Progression 5 | Handstand to Bridge kick over |
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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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