Force

Monday 6-17
Lesson Plan
6:45-6:50 Cardio (30 seconds of each)
Run in place
Jumping jacks
High knees
Butt kicks
Burpies
6:50-7:00 Stretch
7:00-7:15 Jumps and jump evaluation in formation: watch clap, pointed toes, landing
legs together
5 toe touches
5 pikes
5 right hurdlers
5 left hurdlers
Teach/review connected approach: double Toe, hurdler/toe
7:15-7:30 Jump Conditioning
20 Straight Jumps make sure clap is high (no rainbow!) and elbows are together, chest
is up & they hit a T (no low Vs or high Vs)
Hands on hips jump front to back for 30sec
Side to side
Each leg side to side
Hold hollow body switch to plank 10 sec each
7:30-7:35 drink
7:35-7:50 standing tumbling
Back walkover rebound sync (focus on straight legs pointed toes)
Back walkover rebound ripple
Single bhs sync (focus on timing and cleanliness)
Bhs ripple (make sure they start with arms to their side!! focus on legs together, &
straight, toes pointed). If successful they get to sit down for next round.
7:50-7:55 drink break
7:55-8:15 Stunt (clean 5, set 7, load 1)
review
Prep Cradle
Extension cradle
Both single leg libs
Flexibility (evaluate stretch, bow, scorp, scale, arabesque)
up prep cradle
learn
baskets
straight up single ladies
Notes from the day:

Tuesday 6-18
5:30-5:35 Cardio (30 seconds of each) 5min
Run in place
Jumping jacks
High knees
Butt kicks
Burpies
5:35-5:45 Stretch (focus on split flexibility & hold V sit) 10min
5:45-6 Jumps and jump evaluation in formation 15min
5 toe touches
5 pikes
5 right hurdlers
5 left hurdlers
Teach/review connected approach: double Toe, hurdler/toe, pike/hurdler/toe
6:00-6:15 Jump Conditioning 15 min
30 straight jumps focus on motions
Hands on hips jump front to back for 30sec
Side to side
Each leg side to side
Hold hollow body switch to plank 10 sec each
6:15-6:20 drink 5min
6:20-6:35 running tumbling (group tumble). Focus on timing. 15min
Round off (both running & power)
Front handsprings (focus on hurdle & arms remaining up through skill)
Front handspring round off (watch transition between skills)
Round of bhs
Round of 2 bhs
Fhs round off bhs
Fhs round off 2 bhs
6:35-7 stunting (allow groups to get drinks on own as needed)
review
Prep Cradle
Extension cradle
Single legs
flexibility
Single ladies
Straight ride baskets
up prep cradle
learn
up qp cradle
up single leg
1/4 cradle
Notes from the day:

Monday 6-24
Lesson Plan
6:45-6:50 Cardio (30 seconds of each)
Run in place
Jumping jacks
High knees
Butt kicks
Burpies
6:50-7:00 Stretch
7:00-7:15 Jumps and jump evaluation in formation
5 toe touches
5 pikes
5 right hurdlers
5 left hurdlers
Connected sequence- pike/hurdler/toe/hurdler
7:15-7:30 Jump Conditioning
30 straight jumps focus on motions
Hands on hips jump front to back for 30sec
Side to side
Each leg side to side
Hold hollow body switch to plank 10 sec each
7:30-7:35 drink
7:35-7:50 standing tumbling
Back walkover rebound sync (focus on straight legs pointed toes)
Back walkover rebound ripple
Single bhs sync (focus on timing and cleanliness)
Bhs ripple (make sure they start with arms to their side!! focus on legs together, &
straight, toes pointed). If successful they get to sit down for next round.
7:50-7:55 drink break
7:55-8:15 Stunt (clean 5, set 7, load 1)
review
Prep Cradle
Extension cradle
Single legs
flexibility
Single ladies
Straight ride baskets
up prep cradle
up qp cradle
up single leg
1/4 cradle
learn

log roll
Tuesday 6-25
5:30-5:35 Cardio (30 seconds of each) 5min
Run in place
Jumping jacks
High knees
Butt kicks
Burpies
5:35-5:45 Stretch (focus on split flexibility & hold V sit) 10min
5:45-6 Jumps and jump evaluation in formation 15min
5 toe touches
5 pikes
5 right hurdlers
5 left hurdlers
Teach/review connected approach: double Toe, hurdler/toe, pike/hurdler/toe
6:00-6:15 Jump Conditioning 15 min
30 straight jumps focus on motions
Hands on hips jump front to back for 30sec
Side to side
Each leg side to side
Hold hollow body switch to plank 10 sec each
6:15-6:20 drink 5min
6:20-6:35 running tumbling (group tumble). Focus on timing. 15min
Round off (both running & power)
Front handsprings (focus on hurdle & arms remaining up through skill)
Front handspring round off (watch transition between skills)
Round of bhs
Round of 2 bhs
Fhs round off bhs
Fhs round off 2 bhs
6:35-7 stunting (allow groups to get drinks on own as needed)
review
Prep Cradle
Extension cradle
Single legs - lib only
flexibility
Single ladies
Straight ride baskets
up prep cradle
up qp cradle
up single leg
1/4 cradle
log roll
learn
inversion