Objectives
Strengthen core and coordination; introduce bridge kickovers; improve rhythm & confidence across stations.
Warm-Up & Dynamic Stretch 5–7 min
• Dynamic stretch to music
• Bear crawl relays
• Hollow/arch shape game
Include ~30–45s for quick intro, names, and safety rules.
Bars 7–8 min
Skills
• Wall walk to hollow hold
• Grip shift ‘ride motorcycle’
• Pullover prep
Pacing
| Time | Activity |
|---|
| 0–2 min | Demo hollow vs arch shapes |
| 2–5 min | Wall walks + 3s hollow holds |
| 5–7 min | Grip shift drill on low bar |
Equipment
Wall space · Low bar with mat · Spotting block
Coaching Notes
– Strong shapes before speed
– Squeeze belly; straight arms
– Small steps → quality reps
Floor 7–8 min
Skills
• Piked handstand (against mat)
• Cartwheel over panel
• Bridge kickover (spotted)
Pacing
| Time | Activity |
|---|
| 0–2 min | Demo handstand body line |
| 2–5 min | Cartwheel drills on panel |
| 5–7 min | Bridge kickover attempts (spot at hips) |
Equipment
Panel mats · Wall mat · 8" mat for kickover
Coaching Notes
– Push the floor away
– Straight line > height
– Safety first on kickovers
Beam 7–8 min
Skills
• Relevé walk (high beam)
• Pivot turn (med beam)
• Tuck/straddle jump dismount
Pacing
| Time | Activity |
|---|
| 0–2 min | Demo dismount shapes |
| 2–5 min | Walk + pivot turns |
| 5–7 min | Jump dismounts (one–two–stick) |
Equipment
Floor + medium beams · Mats both sides
Coaching Notes
– Arms strong, chin up
– Fixed spot focus
– Controlled landings
Vault 7–8 min
Skills
• Donkey kick → forward roll
• Straddle onto block
• Run–hurdle–punch
Pacing
| Time | Activity |
|---|
| 0–2 min | Demo approach rhythm |
| 2–5 min | Donkey kick → roll sequence |
| 5–7 min | Run–hurdle–punch forward roll |
Equipment
Springboard · Low block · Landing mat
Coaching Notes
– Fast feet, soft land
– Clear lane marking
– Countdowns for timing
Cool-Down & Review 3–4 min
• Partner stretch
• Favorite skill share
Water breaks & demos are built in: ~1–2 min between stations; keep sips quick and lines moving.
