the Y - Gymnastics Levels 5+ Conditioning & Skills Checklist
Skill/Activity M T W T F S S
Warmup
Ankle Raises Two feet x 20 Single leg x 20 each leg Rebound Jumps on the spot (Straight Legs push through ankles) x 15 Squat Jumps x 20
Skipping – 3mins
Standing Pike stretch- 30 sec hold
Squat- single leg achilles stretch – each side
Extended front support hold x 30 sec Angry cat/ cow stretch Repeat x 4 times
Wrist/ finger Pops x 15 + wrist stretch
Seal stretch/ cat stretch
Bridge Hold- with shoulder rocks 2 x 10 Rock n roll between each Flexibility Hold each stretch for 30 seconds Ankle Raises Two feet x 20 Single leg x 20 each leg Seated pike stretch / flex feet
Straddle pike stretch (pancake)
Kneeling lunge / with quad stretch (both sides)
Right leg splits *Over splits* Left leg splits *Over splits*
Stay active. Stay connected. the Y - Gymnastics Levels 5+ Conditioning & Skills Checklist
Skill/Activity M T W T F S S
Middle splits
Bridge hold with vertical leg extension- 1 x each leg
Strength/Conditioning
Push Ups 2 x 20
Triceps Dip or Triceps ext. 2 x 20 Straddle hold/ L sit hold 30 sec each Dish hold 30 sec + 20 rocks Arch hold 30 sec + 20 rocks Side Plank (each side) 30 sec hold with 10 side lifts
V snaps 2 x 20 - 30
Body weighted squats 2 x 30
Pistols squats 2 x 15 each leg
Vault
High knee runs 10 m x 2 rows Bounders 10 m x 2 rows Sprints x 5 *aim for 20m*
Walking lunges 3 rows of 20 Extended handstand hold @ wall (45 degrees) X as long as possible Handstand hold (Face wall) x 60 sec or as long as possible
Stay active. Stay connected. the Y - Gymnastics Levels 5+ Conditioning & Skills Checklist
Skill/Activity M T W T F S S
Bars
Wall handstand Shoulders taps 2 x 20 Wall handstand – Pivots Normal ½ turn x 3, Blind ½ x 3 Dish hold to L-sit (arms to ears) 2 x 20 *hold weight where possible* Front support /Rear support turn overs F/R/F - left & right x 3 each way Candle stick hold- stand up x 15
Beam
Beam complex
Passé half turn x 2 each side
Passé full turn x 5 each side
Straight jumps in series 2 x 10
Split jumps x 5 each side
Dance through x 5 *no acrobatic skills*
Stay active. Stay connected. the Y - Gymnastics Levels 5+ Conditioning & Skills Checklist
Skill/Activity M T W T F S S
Floor
Handstand hold
Handstand walking 2 x 10 m
Cartwheel series (Max 5) each side
Power hurdle to cartwheel snap in x 8
Back walkover or Front walkover x 6 total
Tik Tok x 3
Dance Kicks – hold wall or bar Fwd Kicks x 10 with 10 sec hold
Back Kicks x 10 with 10 sec hold
Sidekicks (each side) x 10 with 10 sec hold
Step fwd , side , back kicks in series
Fwd body wave x 3 Bwd body wave x 3 Split leaps x 5 each leg
Split Jumps x 5 each leg
Straddle jump x 5
Straight Jump full turn x 5
Other
Stay active. Stay connected.