the Y - Gymnastics Levels 1-4 Conditioning & Skills Checklist
Skill/Activity M T W T F S S
Warmup
Ankle Raises x 20
Straight Jumps x 10
Straight Jump ½ turn x 4
Standing Pike stretch
Angry Cat / Happy Cat x 4
Wrist rolls and stretches
Cat stretch/ Seal stretch (hold 20 sec each)
Front Support hold x 20 sec
Rear Support hold x 20 sec
Flexibility Hold each stretch for 30 seconds Pike Stretch
Straddle Pike stretch (pancake)
Kneeling lunge (both sides) Right Leg Splits
Left Leg Splits
Middle Splits
Bridge Hold 2 x 20 sec (rock n roll after each)
Bridge with shoulder Rocks x 10
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Skill/Activity M T W T F S S
Strength/Conditioning
Push Ups x 20
Straddle Hold/ Press to straddle stand or Press to handstand
Body Weighted Squats x 20 Sit Ups x 20
Dish Hold 20sec + 10 rocks Arch Hold 20sec + 10 rocks Side Plank (each side) 20 sec hold
Tuck Ups or V snaps x 20
Vault
High Knee running on the spot (1 min)
Rebound Jumps on the spot (Straight Legs) x 15
Squat jumps x 15
Extended Handstand Hold as long as possible(45 degrees)
Wall facing Handstand Hold x 30 sec or as long as possible
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Skill/Activity M T W T F S S
Bars
Front Support Shoulder Taps x 20
Dish to L-sit (Arms to ears) and return x 10 Front Support – Side walks (10 -1 5 steps both ways)
Candle Stick- stand up x 10
Beam
Releve walking- Fwd & Bwd 10 -15 steps each way
Passé Walks with point- Fwd
Bwd walks with point
Two feet Releve hold – Half turn on toes x 8
Passé half turn x 5 each side
Straight Jumps, Straight Jump series x 10
Floor
Scorpion Kicks x 10 each leg
Lunge into L Handstand *at wall*
Handstand Hold Total – 10 attempts
Cartwheel to lunge x 5 Cartwheel to snap in x 5 Back walkover/Front walkover 3 – 6 total
Tik Tok x 3
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Skill/Activity M T W T F S S
Dance Kicks- holding wall or bar Fwd Kicks x 10 with 10 sec hold
Back Kicks x 10 with hold
Sidekicks (each side) x 10 with 10 sec hold
Fwd body wave x 3 Bwd body wave x 3 Split Jumps x 8 each leg
Step Split leap x 5 each leg
Other
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