Conditioning & Skills Checklist

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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..

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