BEAM COMPLEX & DRILLS
*If you don't have a floor beam at home you can make a beam by using a tape line in your living room or a floor board in your kitchen, BE CREATIVE! The balance beam is 16.5 feet long and 4 inches wide so do your best with dimensions!
Line Drills: Do each one down and back
Step Lock to Finish - Arms: Crown to High V Step Lock Pivot/Pivot to Finish - Arms: Crown to High V Heel Snap to Step Lock Pivot - Arms: Turn Prep to Crown to High V Step Front Kick to Lock - Arms: Side Middle Step Back Kick to Lock - Arms: Side Middle Step Side Kick to Lock - Arms: Side Middle Tiny Punches - Arm: Crown Standing Long Jumps
Jump Drills:
From Low Squat Position 10 Staight Jumps 10 Split Jumps 10 Straddle Jumps Jumps 10 Split 10 Straddle Spend some time playing around with twisting jumps either split or straddle
Acro Drills:
From Lever 5 Handstand to Lunge 5 Handstand to Step in 5 Cartwheel to Step in 5 Back walk over to Step in
Flight: Do each skill separate 5 times and then 5 together as a flight EXAMPLE BELOW: 5 BHS to Lunge 5 BHS to Step in 5 BHS/BHS
BAR CONDITIONING & DRILLS
3 sets of 15 Floor Leg Lift to Candlestick 3 Sets of 15 Sit Up to Hip Lift 3 Sets of 10 Over and Back - Use something small to lift your legs over ie. soup cans 3 Sets of 12 Pike Ups - Use something that will slide on your kitchen floor ie. a towel, fuzzy socks 3 Sets of 5 Wall Press Handstand - Press to HS, Straddle down and tap your toes, press back up 3 Sets of 5 Wall Walk ups - Start in push up shape, walk up to HS, walk out to push shape, repeat
10 Bounce to Handstand Hold for 2 secs lower to Push up shape 10 Bounce Handstand 1/2 Pirouette lower to Push up shape 5 Bounce Handstand Full Pirouette lower to Push up shape 3 sets of 10 Hollow Hold roll to Superman Hold - each hold for 2 seconds
VAULT CONDITIONING & DRILLS
Running Drills
20 High Knees in place - Count only your Right Leg 20 Butt Kicks in place - Count only your Right Leg Deer Run - 2 passes down and back Single Leg Run - 1 pass down and back each leg 5 Sprints
Active Vault Drills
15 Handstand Pops 15 Cartwheel Step-ins 10 Pike sit to reach back hip raise - Use your bed or couch (ASK your parents first!) 10 Pike sit to candlestick to tuck or pike 10 Jump to stick - jump backward or forward depending on how your vault lands, hold stick for 2 then finish
Leg Conditioning
3 sets of 5 Single Leg hop around an "X" - make an "X" with tape or sidewalk chalk and hop in each section 5 times and switch legs 5 passes of Standing Long Jumps 3 sets of 10 Standing High Jumps - jump as high as you can
. FLOOR DANCE & ACRO DRILLS
Dance Drills
15 Pass Heel Raises 5 - 5 sec Passe Releve hold 5 Heel snap 1/2 - heel snap 1/2 10 Full Turns to step lock 10 Turns from your Floor routine 25 Front to back Leg swings each leg 25 Side Leg swings each leg
*The following Leap Drills are for Level 6- 10*
15 Switch Side Drills - Use kitchen counter, bad leg next to counter, step good leg, swing bad leg forward, turn toward counter as bad leg swings back down, swing bad leg to side finish in lock after making a 1/4 turn, swing good leg to side finish in lock 15 Switch Split 1/2 Drills - good leg next to counter, step bad leg, swing good leg forward, turn toward counter as good leg swings back down, swing good leg forward finish in lock after making 1/2 turn, swing bad leg back finish in lock 15 Tour Jete 1/2 Drills - bad leg next to counter, step bad leg, swing good leg foward, turn toward counter as good leg swings back down, swing good leg foward finish in lock after making 1/2 turn, swing bad leg back finish in lock
Acro Drills
Handstand Walk - 2 passes 5 Handstand Straddle Bounce to Handstand 1/2 Pirouette 5 Back Walkover to Lunge 5 Front Walkover to Lock 5 Side Cartwheels 5 Side Cartwheels to Step in