the Y - 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 stretch (both sides)

Right leg splits *Over splits* Left leg splits *Over splits*

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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

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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*

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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 leaps x 5 each leg

Split Jumps x 5 each leg

Straddle jump x 5

Straight Jump full turn x 5

Other

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