LESSON PLAN/VIDEO - ALL LEVELS

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Set up…

Purple block, small wedge, panel mat, pit pillow

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Drill #1

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Focus: Control in handstand shape/body position

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Progression 1 (Intro) Feet on purple block, walk hands under the shoulder and out to a plank, and back in
Progression 2 Feet on stability ball, walk hands under the shoulder and out to a plank, and back in
Progression 3 Plank to tuck pull through
Progression 4 Feet on wall walk to handstand, walk feet down wall into plank, push up. Repeat

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The Why? Learning to control the core and hips in the handstand shape.

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Corrections: Watch the hips!!! We do not want “hula-hooping” or any “wiggle” through the hip when moving through any handstand position.

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Drill #2

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Focus: Handstand body position with movement

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Progression 1 (Intro) L-stand against the wall with lead leg closest to wall
Progression 2 Handstand scapular push ups against wall
Progression 3 Handstand shoulder block up a small wedge
Progression 4 Shoulder shrugs on knees and against wall (rounding of the upper back)
Progressin 5 Handstand Hop

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The Why? Training load bearing movement through the shoulders and upper back to preserve the joints.

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Corrections: As they start to hold their own weight we need to continue to focus on an open shoulder position to prepare for catching ourselves while “flipping”.

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Drill #3

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Focus: Handstand with level appropriate body position(s)

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Progression 1 (Intro) Reverse handstand walk (walking hands out while walking feet down the wall to plank, and reverse)
Progression 2 Handstand against wall, flutter feet
Progression 3 Handstand, belly to wall, fall to bridge
Progression 4 Ball up/down handstands
Progressin 5 Handstand, belly to wall, fall to bridge

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The Why? Mirroring drill #1 to control core, no movement through the hips, and driving through upper back/shoulders.

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Corrections:

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