Line Drills. 1- Kicks - Front * Locked lower leg, Kick past vertical, Arms presenting, Core erect,

Transcription

1 Line Drills 1- Kicks - Front * Locked lower leg, Kick past vertical, Arms presenting, Core erect, 2- Kicks Sidewards- 3- Needle Kicks 4- Handstand Walks- * Vertical Kick Forward with presentation, Lever into, Hands shoulder width with fingers facing forward, Tight core, Ears covered, Legs squeezing 5- Handstand Forward Roll Tucked to Handstand Pirouette * Same entry as Handstand Walks, Straight Arm Roll, Rounded roll with knees/ankles together, Full Pirouette in quarters OR halves (more advanced athletes) 6- Handstand Forward Roll Piked * Same entry, Straight arm, straight body fall, ears covered. Late pike with a compression of chest to the knees, Stand tall with a presentation finish, 3 Punches, Punch Pike up to handstand- repeat 3 times 7- Handstand Forward Straddle Roll Preps * Same entry, Straight arm roll to straddle position, Press to half handstand, feet remain off the floor, Roll to half press 5 times. 8- Handstand Forward Roll Stalder Press to Handstand * Same Entry, Straight arm roll to straddle press handstand, arms straight throughout, Legs extended and feet pointed throughout, Speed press to straight handstand, ears covered. 9- Back Extension Roll to Handstand Pike Down * Stand Tall and aligned, Squat down and thrust backwards into the backward rolling action, Extend the arms to the floor, explosively extend to a handstand creating a point of weightlessness on the floor (travel, scoot) and arrive in an extended handstand, ears covered, Pike down with control, Stand tall and repeat, * The second BX begins with a piked sit back (legs remain straight), Planche Lever down to arrive in a push up position, rounded shoulders, head up, tight core * Bounce from the feet to a squat position and repeat the final BX to a Pike down finish 10 Back Extension Roll to Handstand Blind half to Piked Roll forward

2 * Determine blind direction- look under opposite of dominant hand, i.e. right round off looks under left arm. Basically push off your dominant hand. * Stand Tall and aligned, Same entry, Blind change by shifting weight to the support arm, and tucking the chin under that arm, keeping the ears covered. * Execute a Handstand Forward Roll Piked in the same manner described above. Stand tall and present, immediately do a forward swing turn, close the legs and repeat 2 more BX Blind Halfs. 11- Back Extension Blind Full * The goal is to do 180 degree pirouettes (which is 2 hand changes). * Finish and mark the handstand, ears covered * Pike down and repeat, with the 3rd finishing in a lunge landing position followed by a finished presentation. 12- Back Walk Overs/Front Walk Overs * Stand Tall and Aligned, Lift the front leg to horizontal or higher, lead with the hands backward to the back bend, head stays in line with the arms (cover the ears) * Mark the split position (show a perfect T), extend up through the shoulders and square the hips in the split position. * Lever out but step in to the stand tall position * Finish in landing lunge on the 3rd Back walkover * From the lunge, finish position, step forward swing turn directly into the first FWO. * Finish with leg at horizontal or higher * Step to closed leg position to finish the 3rd- Hold and present 13- Back Limbers/Front Limber * Stand tall and aligned, Lead with the hands backward into the back bend, shift the shoulders over the wrists and stand up, maintain alignment throughout, ears covered, * After the third Back Limber, close the legs to 5th position and execute a high releve pivot turn. * Step forward and lunge to handstand, arch over into the front limber, shift the shoulders to provide momentum to stand up, maintain alignment throughout, Finish tall. 14- Repeat Handstand Stalder Roll Press to Handstands (5) 15-3 Front Handspring Step Outs * The emphasis is on fast turn over and not repulsion off the floor * Step under keeping the hips pressed forward * Keep ears covered and head back 16- Cartwheel Step Ins * Vertical Kick forward with Presentation, Lunge forward keeping the hips square, Lever into a rhythm Cartwheel, Close the legs late finishing in a coiled shape and create enough momentum that you have to walk backwards in order to maintain balance.

3 17- Hurdle Step Cartwheel Step Ins * From a power hurdle, lift one knee upward and forward into an accelerated Cartwheel Step In. Create Momentum backward 18- Hurdle Step Cartwheel Step In to 3 Back Handspring Step Outs * Emphasize distance from the feet to the hands while maintaining proper form and execution. * Finish the 3rd Step out in a controlled lunge landing to a finish presentation,. 19- Standing 3 BHS Step Outs 20- Standing BHS Step Out, BHS 2 Foot, BHS 2 Foot 21- Standing BHS Step Out, 2 Foot, Back Layout Step out OR Layout 22- Standing BHS Lay Out Step Out, Lay Out Step Out 23- RO BHS Tuck - STICK 24- RO 3 BHS 25- RO BHS Long Layout 26- Punch Front STICK 27- Bounding Punch Fronts (2-3) Or Punch Front to Dive Roll 28- Punch Front Pike 29- Punch Front Half 30- FHS Front

4 Line Drill Stations 1- Panel Mat Snap Ups Handstand (slightly arched) on the panel mat, snap up Rebound up onto the mat, Rebound to the floor, Punch to HS on the Mat. Repeat 5 times 2- Panel Mat Snap Down BHS Timed or distance 3- Panel Mat- BHS Half, Step Out BHS off the panel mat (hands on mat, feet on floor), Snap Half turn to a Cartwheel 4- Round Off Rebound for Distance RO off Panel Mat, rebound to stretch backwards, to a mat stack RO over Mailbox, punch rebound backwards to spot or mat stack Emphasis on straight leg punch, late close of the legs 5- Wedge Mat Head Spring From a stand, roll shoulders in front of the hands, pike at the hips, aggressively open the hips to execute a fly spring 6- RO Half Turn to Fly Spring- Inflatable stack 7- Pirouette in a Box (5 second hold) 8- Blind Pirouette to Hold 9- Higgins to Hold 10- Floor Bar- Early 360 to Back 11- Floor Bar- Pirouette, Higgins (with touch) 12- Floor Bar- Healy to back 13- Floor Bar- Invert Half (Ono Preparation) 14- Wall Handstand (90 seconds) 15- Onoedi- Over Barrel or into 8 inch

5 16- Stand BHS over 8 Inch- for distance AM Bars (Group 1) Kip Cast Handstands 4 on the low bar- emphasis on glide extension, straight arms, vertical line and tension. Step on sole circle transition 4 HS on High Bar- Lever, extension, vertical line 2-3 Sets of 3 Toe Shoot to Handstand Blind Full on the 3 rd - Early 360 is better than late. OR Shaposh Timer 3-3 Sets of 3 Second Circle to Handstand (Clear Hip or Stalder) Blind Full on the 3 rd 4-3 Sets of 3-5 Whip Front Giants/ Inverts Jaeger timer ending Lifter Early Pirouette 5-2 Sets of 5 Press Handstands- Idle Time Station 6- Upgrade In Bar Circle- Inside Stalder, Stalder, Front Stalder, Invert Stalder Second Wall HS Second Wall INVERT HS AM Bars (Group 2) Kip Cast Handstands Emphasis on glide extension, straight arms, vertical line and tension Pirouette on the 5 th, with early change 2-5 Floor Bar Early Pirouette to Back Kick change hand, pirouette prior to vertical, extend, and roll to back

6 In Bar Cirlces Clear Hips or Toe Shoots Giants to Lifter- Introduce Swing Half when ready Emphasis on aggressive tap and amplitude of lifter 5-2 Sets 5 Press Handstands- Idle Time Station 6-3 sets of 5 Tap Swing to Layout Fly Away to Back Second Wall HS Second Wall INVERT HS Am Bars (Group 3) 1-3 Sets of 5 Kips- Small Cast 2-2 Sets of 10 Straddle Press to Handstands 3-2 Sets of 10 L Leg Lifts 4-3 Sets of 5 Tap Swing to Lifters 5-3 Sets of 5 Cast Lower downs 6-2 Sets of 30 Hollow Rock with Weighted Straight Arm Push (dumb bell over head) minute Wall HS 8-2- Sets of 5 Monkey Circles

7 September Legs AM 1-2 Passes On Vault Run Way- Long Jumps Slider Hampstring Pulls- On Back across floor 3-2 Sets of Straight Jumps/Butt Kicks 4-2 Sets 15- Mountain Climbers- Isolate the front Leg (15 Each Leg) 5-2 Sets 10 Punch/Punch Straddle- onto Blocks October