4:30 - 5:00 Warm up, Stretch, and Holds. Level 4-5 warms up separately, but you still need to keep an eye on them. 5:00 - 5:20 Parallel Bars 5:20 - 5:40 Mushroom 5:40 - 6:00 Small Floor 6:00 - 6:10 Trampoline or games 6:10 - 6:30 Strap Bar and Quad Bars
4:30 - 5:00 Warm up, Stretch, and Holds. Combined with Level 4-5. 5:00 - 5:15 Rod Floor (Vault) 5:15 - 5:30 Strap Bar 5:30 - 5:50 Parallel Bars 5:50 - 6:10 Mushroom 6:10 - 6:30 Small Floor
| Skill | Notes |
|---|---|
| --Run-- | |
| Run 3x | |
| Run with high knees | |
| Run with butt kickers | |
| --Jump-- | |
| Straight jump | Arms up |
| Right leg jump/run | Left leg should come up in the front and swinging back as if running |
| Left leg jump/run | Right leg should come up in the front and swinging back as if running |
| One step hurdle punch | Very important. Practice this outside of warm up if they aren't getting it. Hurdle: arms back (hip height), knees up (hip height). Punch: No forward travel (feet in front). Arms swing forward to ears. Emphasize jumping high. |
| Squat jump | Knees and feet together in squat and jump. Arms down in squat and extended in jump like a hurdle. Squat all the way down |
| --Handstand-- | Do no more than two laps from this category, but you can do more than one thing per lap. Example: Straddle up down and endo rolls back. |
| Handstand walk | Skip this one if handstands aren't strong enough yet. Emphasize form and head position. |
| Forward roll | Start and finish with arms up. Slight push to straight legs into the roll. Stand up with arms up and knees together. Replace with "Straddle up HS forward roll" with they're ready. |
| Straddle up HS forward roll | Start in tuck with hands on the floor. Jump with a straddle to HS (like a straddle press to HS but dynamic). Straight arm roll directly into the next straddle up. Add 1/1 pirouette in HS if they need more difficulty. |
| Endo rolls | Skip if presses aren't strong enough. Roll with straddle through half stalder press. Hips should press as high as possible while keeping the feet down and forward as much as possible before rolling directly into the next press. Try to never let feet touch the floor. |
| --Backward Rolls-- | I usually do this as one lap: pike rolls down, extension rolls back. |
| Straight arm backward pike rolls | Emphasize hand position and pike throughout. |
| Extension rolls | Emphasize hand position and hollow finish (no push-up positions). |
| --Front Tumbling-- | |
| Handstand Blocks | Skip until handstands are very strong. Emphasize long reach with hands. |
| --Back Tumbling-- | I usually do this as one lap: sideways down, step-downs back. |
| Side Cartwheel | Emphasize straight knees and pointed toes. Hips and shoulders should remain perpendicular to the direction travel throughout the entire skill. |
| Cartwheel Step-Down | Show lunge with hold before each cartwheel. Lunge with feet forward (!important) and heels down. Finish in hollow with arms at shoulder height. |
Aim for about 10 seconds per stretch.
| Skill | Notes |
|---|---|
| Arm swings | Forward, backward, side-to-side, up-and-down. About 5 reps each. Optional: Try one arm forward, other arm backward |
| Lat Stretch | In straddle stand, rotate sideways as far as possible with arms over head. Don't let hips or shoulders twist |
| Pike Stretch | Emphasize form and pushing hard. 10 bounces, 10 sec hold. Do it twice if you feel you have the time. |
| Straddle Stretch | Emphasize form and pushing hard. 10 bounces to the side, 10 bounces other side, 10 bounces middle, 10 second hold. Reaching with both arms. |
| Shoulder Stretch | Arms no more than shoulder width apart. Head position neutral. Roll out shoulders to finish. |
| Bridge | 10 second hold. Finish with kick-over (best attempt is ok, but they have to try). Emphasize legs together, straight legs, and open shoulders. |
| Toe Point Stretch | |
| Wrist Stretch | |
| Lunge stretch | Shoulders back (!important), hips forward |
| Straight Leg Lunge | Reaching down and forward with both hands. Emphasize square hips. |
| Side Split | Shoulders up |
| Other Side Split | Lunge, Straight leg lunge, and split on the other side. I don't care which leg they do first as long as they do them both. |
| Middle Split | Emphasize form and pushing hard. |
Emphasize form and trying hard. Some of these will be very hard at first.
| Skill | Notes |
|---|---|
| L-sit 10 sec | Butt stays on the floor, hands forward past knees, and lift feet. |
| L-hold 10 sec | |
| Straddle L-sit 10 sec | Butt stays on the floor, hands forward past knees, and lift feet. |
| Straddle L-hold 10 sec | May be performed with hands inside the legs or outside the legs. |
| Tuck Planche 10 sec | Arms locked out and arms can legs can't touch. Hips and at should height with flat back. This skill is important for press strength and it's in their PB routine. Try frog position (knees outside of arms) for added difficulty. |
| Hollow Hold | Approximately 30-60 seconds. Look for lower back on the floor. |
| Arch Hold | Arms fully extended in front with head between arms. |
| Presses | "Ready" position is straddle stand. "Set" position is hands on floor. Press on "go". Those with strong headstands can work press handstands. Those with strong press handstands can work stalder presses. |
| Handstands | "Ready" position is feet together with arms up. "Set" position is kick to horizontal or higher into lunge. Look for heels down and toes forward. Kick up on "Go". Their goal is 10 sec without walking and 20 sec with walking. |
| Skill | Notes |
|---|---|
| HS Forward Roll | Straight arm roll |
| Power Hurdle | (!important) Knees up and arms extended. |
| Side Cartwheel | Hips and shoulders must remain perpendicular to the direction of travel throughout. |
| Cartwheel Step-Down | Long cartwheel. Fast step-down. Hollow finish with arms shoulder height. |
| Side Cartwheel Block | When side cartwheels are good |
| Cartwheel Block Step-Down | Put all the drills together. This is the last step before round-off |
| Round-off | From one step hurdle. Finish with rebound with arms up. |
| Bridge kick-over | For back handsprings |
| Back Handspring | Should have a kick-over first. Start with heavy spot going slowly through the correct positions. |
| Press Headstand | 3 second hold |
| Press Handstand | 3 second hold. Only if they can hold a headstand. |
| Jump 1/1 turn | Any arm position allowed |
| Skill | Notes |
|---|---|
| Positions | Look for tight arch positions and leaning. |
| Quarter Circle progressions | Can be done on floor or high mushroom. Swing to 1/4, then back to start and swing to 1/2. Continue adding a 1/4 circle each attempt until they fail, then start over adding quarters. |
| Circles | |
| Bucket circles | |
| Boosted circles |
| Skill | Notes |
|---|---|
| One Step Hurdle Punch on Spring Board | Arms back and knees up on hurdle. Arms swing forward and up on punch. |
| Run Hurdle Straight Jump | Long, low hurdle. Jump should have minimal travel and maximum height. |
| Run | Look for running on their toes and all body parts (especially feet and arms) directed forward. |
| --Advanced-- | These are progressions for a front tuck. We're training for rotation initiated up from the lower body, rather than throwing down from the upper body. |
| HS flat fall | Only when straight jump is consistent with proper hurdle positions. |
| HS fake out | Only when HS flat fall is strong. |
| Front tuck | Only when HS fake out is strong. |
| Skill | Notes |
|---|---|
| --Strength-- | |
| 30 sec HS against the wall | Focus on perfect positions. I skip this one when their handstands get good enough that they can practice good positions and longer handstands at the same time. |
| 2 min HS against the wall | This is primarily an exercise in grit and try-hard. First priority is, don't give up. |
| Support walks x2 | Tight legs. Chest up. You can raise one side of the bars for extra challenge/fun. |
| Dips 10-20 | Start with 10 and increase the reps as they get stronger. Assistance (bands, spot, etc) is allowed if they need it. |
| --Stations-- | |
| Spotted swings 5-10 | Spot a lot to help them get comfortable swinging high, but don't go too high before they can keep their body tight or they will start kick the bars. Tight arch position with chin up on swing up and down. |
| Pit swings | Goal is swing to bar height on both sides. They can try front uprises if they are strong enough. |
| Parallete HS against wall | Facing perpendicular to the wall, kick up with a straddle to use one leg against the wall for balance. Pull the leg off the wall and try to hold. |
| V-holds | On floor parallel bars. 6-10 seconds per attempt |
| Tuck Planche | On floor parallel bars. 6-10 seconds per attempt |
| Leg lifts | On stall bar |
| Skill | Notes |
|---|---|
| --Strength-- | |
| 10 pullups | Spot if needed. |
| --Stations-- | |
| 6 Tap Swings | Always spot tag swings. 6 because that's how many are in their routine. |
| Back hip circle undershoot | I carry them through these slowly until they can maintain a hollow through the whole skill. Then add more speed and a cast when they are ready. |
| Cast to horizontal | Tight arch position up. Hollow at the top and down. |
| Pullover | |
| Downward facing hollows | Hands on bar and feet on floor in hollow as if in a back swing. |
| --Advanced-- | |
| Glide | Head in between arms. Full extension in front swing. Add toes to bar for extra difficulty. |
| Spotted Drop Kip | Set of 5. For extra difficulty, make them hold their feet up themselves. |
| Drop Kip with Block | Drop kip by themselves with their feet up on a block. |
| Tap Swing 1/2 Turn | Turn at the top of the swing maintaining straight body throughout. |