Objectives
Add motion and rhythm; introduce backward movement; improve control and balance on beam and vault.
Warm-Up & Dynamic Stretch 5–7 min
• Follow-the-Leader to music
• Skip → hop → balance poses
• Three ‘rocket ship’ jumps
Include ~30–45s for quick intro, names, and safety rules.
Bars 7–8 min
Skills
• Glide swing (barrel)
• Single-leg tap swing up
• Forward roll + chin hang combo
Pacing
| Time | Activity |
|---|
| 0–2 min | Demo ‘rocket body’ glide |
| 2–5 min | Glide swings (straight arms, pointed toes) |
| 5–7 min | Single-leg tap swing (alternate legs) |
Equipment
Barrel · Low bar · Spot block · Chalk bin
Coaching Notes
– Swing like a pencil (not banana)
– Light hip spot for confidence
– Rhythm over speed
Floor 7–8 min
Skills
• Backward straddle roll (incline)
• Cartwheel intro
• Bridge 1-leg hold
Pacing
| Time | Activity |
|---|
| 0–2 min | Demo sit–roll–push-hands sequence |
| 2–5 min | Backward roll down wedge |
| 5–7 min | Cartwheel on tape arrows; bridge leg lifts |
Equipment
Incline mat · Panel mat with arrows/tape
Coaching Notes
– Hands flat, elbows straight
– Control over speed
– Try both legs (bridge)
Beam 7–8 min
Skills
• Front support mount
• Side safety jump
• Pivot turn (medium beam)
Pacing
| Time | Activity |
|---|
| 0–2 min | Demo mount: hands down, bear-walk feet up |
| 2–5 min | Side safety jumps with spot |
| 5–7 min | Pivot turn to the beat |
Equipment
Medium beam with mats both sides · Low beam for reps
Coaching Notes
– Spot mounts for safety
– Heel–toe–spin–freeze cue
– Praise confidence with small celebration
Vault 7–8 min
Skills
• Donkey kicks (look at hands)
• Squat onto block from springboard
• Jump off block → SLP
Pacing
| Time | Activity |
|---|
| 0–2 min | Demo + safety cues |
| 2–5 min | Donkey kicks to hands |
| 5–7 min | Squat-on + jump off to stick |
Equipment
Springboard → low block → 8" mat · Cones for lanes
Coaching Notes
– ‘Ninja feet’ quiet landings
– Tall finish posture
– Quick turns, keep line moving
Cool-Down & Review 3–4 min
• Balance Freeze Dance
• Group clap & high-fives
Water breaks & demos are built in: ~1–2 min between stations; keep sips quick and lines moving.
Playlist
Kidz Bop Pop Dance Party
