LESSON PLAN/VIDEO - ALL LEVELS

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Set up…

Panel mat(s)

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Drill #1

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Focus: Closed hip to open hip position for cartwheel

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Progression 1 Intro Starting cartwheel position (mountain climber) with push and reach to wall
Progression 2 Starting cartwheel position (mountain climber) to open hip on large block
Progression 3 Cartwheel to Y-handstand hold against wall/wedge mat against wall and back to beginning position
Progression 4 Cartwheel to Y-handstand hold against wall/wedge mat against wall and through to finish
Progression 5 Cartwheel step together with rebound

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The Why? This drill reinforces going from a closed hip to open hip and back to closed hip in a quick, controlled manner.

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Corrections: Focus on the placement of the hips throughout the motion. Remind and breakdown to the athlete what a stacked hip looks like.

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Drill #2

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Focus: Jumps

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Progression 1 Intro Jump from knees, land in squat with chest up, arms in T, finish with clean
Progression 2 Jump from knees, land in squat with chest up, arms in T, finish with clean
Progression 3 Jump from knees, land in squat with chest up, arms in T, finish with clean, connect straight jump
Progression 4 Jump from knees, land in squat with chest up, arms in T, finish with clean, connect tuck jump
Progression 5 Jump from knees, land in squat with chest up, arms in T, finish with clean, connect straddle jump

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The Why? We want to reinforce the handstand position mid-cartwheel. Look for head in and arms by the ear(s). This will lead to a strong landing and easier connection.

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Corrections: Mid-cartwheel is the handstand with the legs in a Y. Once the head comes out and the back arches, the feet will go around the body and not over, which will make any connection slow and sticky.

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Drill #3

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Focus: Cartwheel

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Progression 1 Intro Ending cartwheel position, body on a block, push and stand to land. Reinforce arms by ears.
Progression 2 Cartwheel from the knee (front leg should be up and in front, back leg on the knee), push through cartwheel and to landing position.
Progression 3 Cartwheel from elevated back leg to step-together rebound.
Progression 4 Cartwheel from elevated back leg to step-together back handspring.

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The Why? Taking the back leg from a kneeling position or elevated position will make the athlete to kick harder and faster to get their legs up and over their body.

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Corrections: Watch if the legs helicopter around the body or go up and over.

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