Warmups
grab a warmup sheet from basket in front gym to use (esp. if you have a LIT)
Zone Lesson structure NOTE: Stu= Student one of a pair / Dent = Student two of a Pair
Tramps (yellow or white) each bullet is a station within the zone
- TRAMP ONE
- Stu: on tramp doing seat drop family of skills
- Dent: safe space on side doing X number of seconds of Candle position hold for Y # of rounds before telling Stu to BUMP rotate
- TRAMP TWO
-Stu: In middle of tramp do 1/2 Yevgeny (pattern is (1/2 turn+straight+skill+straight+repeat pattern with different skill)
Example:
Bounce half turn
+ Straight Bounce
+ tuck BOUNCE (don't say tuck "jump"!!)
+ Straight bounce again
REPEAT Pattern with Pike
Bounce 1/2 turn
+ Straight Bounce
+ Pike bounce
+ Straight bounce
REPEAT Same pattern with Straddle
-Dent helps Stu remember what bounce is next (straight,skill, straight, turn). Kids determine when to switch fairly
- FX STATION ONE
Stu & Dent work Frog head stand against a box (box against the double mini or wall behind tramp?)
- COACH SKILL STATION
Zones A, Acro, O-rod floor, or S HINT- see station three's Hint
- STATION ONE- FX or Front Gym Tumble tramp when on A Zone)
Stu & Dent work cartwheel or round off family
- STATION TWO
Stu- Backward roll family w/without wedge
Dent- 10? Roll back to Pizza hands in Z body shape, roll forward, get up with no hands, and JUMP TO SKY. When done BUMP (Z= coach choice shape- tuck, pike, ??)
- STATION THREE
Stu- Bridge Family
Dent- 30 counts total of Handstand BUMP. HINT before starting all stations. Teach how to count H.Stand.
counting method: Kick up and count as far can- remember that number, Kick up again and START FROM REMEMBERED NUMBER, repeat till reach 30 (or ten three times for younger ones)
- COACH SKILL STATION
here coach works Jack Rabbit mark off skill or drill to help them learn mark off skill
Back gym O/TTramp
- STATION TTRAMP
Stu- round off from end of panel mat to bounce on TTramp then step back (or connect) fall or jump to flat fall back/ onto back / in pit / crawl out / 5x BUMP
Dent- run hurdle skill family on front half of TTramp(run hurdle cartwheel, round off, or handstand against ??)
- STATION WALL
Stu and Dent- Chicken walk- back or stomach to wall. lift hands up and down alternatively (walking in place; not hopping). Increase difficulty via hand lifted touches a body part x number of times before putting it back down ( floor slap, head, shoulder, pocket, combination of these etc)
- STATION COACH- FX area of the Back Gym O Zone.... COACH work Jack Rabbit skill/prep drills
- STATION Double Mini -
Stu and Dent do this as a circuit- Bounce off to 12" mat; with/without wedge (NOT IN PIT) after LANDING ON FEET, do a side safety roll (ninja roll) followed by a jump full turn then cartwheel to end of mats- followed by Pedestal running for 25 steps in air. Jog back to double mini via the small space of green FX between TTramp and 12" mats. (working video in mean time ask George to demonstrate)