PATH OF THE WARRIOR: Welcome, let’s get to know one another! Discuss safety and gym rules to welcome students. Our theme is running this week and how it INTRO LEVEL 1 WEEK 1/2 is important in our routes. Line up for a fun relay race to start the activities today! CONCEPT: Welcome and Safety Review This week we will talk about how to approach obstacles and apparatus in routes and obstacle courses and the importance of running. We will discuss running, speeds, tempo, strength and direction. 10 MINUTES 10 MINUTES 10 MINUTES STATION 1: Floor STATION 2: Vault and Wall STATION 3: Trampoline Forward and side ninja roll Step vault Tuck, Straddle, Pike Backward handstand against wall, mat or Reverse vault drill, tuck and tap ½ turns/ 1/1 turns block Wall pop Seat drops, doggie drops Back roll down incline Wall run, climb up, depth drop down Seat ½ to feet (half swivel hip) Low cartwheel over panel Climb ups and climb downs REVIEWED SAFTY RULES THIS WEEK ON TRAMPOLINE ______WARRIOR OF THE DAY CHALLENGE
ABS OF STEEL
Grab your dice and have each ninja roll the dice to select the quantity of sit ups!
CRUNCH V-UP ONE LEG V-UP TUCK UP BICYCLE HEEL TOUCHES HOLLOW HOLD HOLLOW ROCKS TUCK HOLD BOAT HOLD UPPER BODY HOLLOWS RUSSIAN TWIST
OBSTACLE COURSE COACHES NOTES:
ENDING ACTIVITY 5 MINUTES: Running conditioning
Runners lunge alternating Running mountain climber Low box runner Bear run Crab run Bottom kickers High knees Arm pumps
ENDURANCE STAMINA STRENGTH FLEXIBILITY POWER SPEED COORDINATION AGILITY BALANCE ACCURACY
PATH OF THE WARRIOR: Teamwork Day! We will work with a partner today during class. What is teamwork? How can you be a better team player at school, at home and with friends? INTRO LEVEL 1 WEEK 3/4 CONCEPT: Welcome and Safety Review 5 MINUTES This week we will use partners and have fun with team work and master the strength hold position PLANK with fun variations. 10 MINUTES 10 MINUTES 10 MINUTES STATION 1: Floor STATION 2: Vault STATION 3: Wall Side, forward, backward ninja roll Step vault Wall pop to absorb Consecutive back rolls down incline mat Reverse vault Wall run to absorb, wall run to climb up Back or forward handstand against wall Side roll vault Tic tack and 270 tick tack Cartwheel over panel, cartwheel step in Lazy vault/ Side sit Tic tac up to obstacle Wall headstand Chest vault lead up, jump to push up on block Wall support shimmy and dips WARRIOR OF THE DAY CHALLENGE
3 sets of 5 reps each of the following: 1. 2. 3. 1. PUSH UP KNEES OR FEET 2. AIR OR WALL SQUAT 3. DONKEY KICK VARIATION
OBSTACLE COURSE COACHES NOTES:
ENDING ACTIVITY 5 MINUTES: Partner Game with Plank Position:
Jump over partner plank 3x Plank hand reach high fives Count partner plank jax Crawl under partner plank 5x Plank hold partner holds feet
ENDURANCE STAMINA STRENGTH FLEXIBILITY POWER SPEED COORDINATION AGILITY BALANCE ACCURACY
PATH OF THE WARRIOR: Today we talk about slowing down and speeding up, it’s agility! Obstacle training requires us to perform some movements slowly and some quickly. When working on agility, redirecting is the focus. Set up routes that challenge ninjas to zig zag and redirect their course. INTRO LEVEL 1 WEEK 5/6 CONCEPT: Welcome and Safety Review 5 MINUTES Agility is the ability to slow down, change direction and accelerate again. Create situations in class today where ninjas strengthen their agility through locomotor moves: Walk, run, jump, hop, leap, gallop, skip, crawl and roll. Also explore Non-Locomotor movements: bend, twist, stretch, push, fall, spin, sway, dodge, kick, lunge, glide, burst, lift. 10 MINUTES 10 MINUTES 10 MINUTES STATION 1: Trampoline: STATION 2: Jumps and Kicks STATION 3: WALL Tuck, Straddle, Pike, ½ and 1/1 twist Quadruoedal walking fwd, bkwd, lateral Tic tac Seat drop, Seat drop ½ to feet Double step, triple step Tic tac up onto obstacle Seat/ Doggie/ Forward Roll – add flight ¼, ½, 1/1 twist jumps in place Tic tac 270 Belly drop return to feet Agility ladder, cone drills, dot drills Stride, double step tick tack REVIEWED SAFTY RULES THIS WEEK ON TRAMPOLINE ______WARRIOR OF THE DAY CHALLENGE
RAPID FIRE Plyometric power today… fast rapid fire feet. 20 seconds of each plyo:
1. STRAIGHT JUMPS IN PLACE OR TRAVELING 2. HIGH KNEES IN PLACE OR TRAVELING 3. BOTTOM KICKERS IN PLACE OR TRAVELING 1. 2. 3. 4. 4. STRAIGHT LEG KICKERS FRONT AND BACK IN PLACE OR TRAVELING
OBSTACLE COURSE COACHES NOTES:
ENDING ACTIVITY 5 MINUTES: Agility work – Keep in mind speed, tempo, direction, intensity/force and pathway when drilling locomotor movements!
Agility ladder variations Agility locomotion through cones: Run, skip, gallop, animal walk FWD, BKWD Variety runs/high knees, bottom kicker, etc.
ENDURANCE STAMINA STRENGTH FLEXIBILITY POWER SPEED COORDINATION AGILITY BALANCE ACCURACY
PATH OF THE WARRIOR: Flow and Fluidity! Today we will discuss moving our bodies through space with flow and fluidity. Explain to students the concept of personal space, general space and shared space. INTRO LEVEL 1 WEEK 7/8 . CONCEPT: Welcome and Safety Review 5 MINUTES Our focus this week is on space our pathways through it. Are we moving straight, curved or zig zag? Discuss the direction our bodies move through space: Forward and backward/right and left/up and down. 10 MINUTES 10 MINUTES 10 MINUTES STATION 1: Trampoline: STATION 2: Bars STATION 3: Floor and Vault Tuck, straddle, pike, ½ and 1/1 twist Chin Up hold 5 seconds Back or forward handstand against wall Doggie drop Back pullover w/ spot Cartwheel over panel mat or on floor Seat drop ½ to feet Hanging hand walks Climb up, tap off and bounce backs Seat, doggie, forward roll Jump to front support to cast off, add 180 Seat vault, reverse vault, step vault REVIEWED SAFTY RULES THIS WEEK ON TRAMPOLINE ______WARRIOR OF THE DAY CHALLENGE
BALANCE Balance shapes with eyes open and try eyes closed. How many reps you do assisted and unassisted, how long can you hold?
1. ONE ARM PLANK 2. ONE LEG BEAR 3. PISTOL SQUAT 4. ONE ARM-ONE LEG TABLE 1. 2. 3. 4. OBSTACLE COURSE COACHES NOTES:
ENDING ACTIVITY 5 MINUTES: Bear Shape Conditioning
Circle bear Lateral bear High bear Low bear Bear squats Bear arm reach Bear leg reach Bear walk to donkey Wounded bear Bear wall walk
ENDURANCE STAMINA STRENGTH FLEXIBILITY POWER SPEED COORDINATION AGILITY BALANCE ACCURACY
PATH OF THE WARRIOR: Muscular endurance will be the focus today! Local muscular endurance refers to a repeated repetition or set of repetitions. Work on routes this week and repeat the obstacle course to gradually build endurance. Time athletes INTRO LEVEL 1 WEEK 9/10 each rep to try and improve time.
CONCEPT: Welcome and Safety Review 5 MINUTES Local muscular endurance refers to a repeated repetition or set of repetitions. Work on routes this week and repeat the obstacle course to gradually build endurance. Time athletes each rep to try and improve time. 10 MINUTES 10 MINUTES 10 MINUTES STATION 1: Bars STATION 2: Vault and Wall STATION 3: Trampoline Jump to support shimmy and cast off Turn vault to climb up, tap off Tuck, straddle, pike, ½, 1/1 twist Jump to bar swings, front release and back Seat vault to seat vault Doggie bounce forward and backward release Wall run to absorb, wall run to climb up Back bounces Pullover with spot Tic tac, 270 tic tac and tic tac to ninja roll Seat drop ½ turn to feet, swivel Dead hang walks sideways and forward REVIEWED SAFTY RULES THIS WEEK ON TRAMPOLINE ______WARRIOR OF THE DAY CHALLENGE
BEAST MODE Let’s create a stronger core in today’s challenge. Plank variations, 20 seconds each move: 1. PLANK MOUNTAIN CLIMBERS 4. 2. PLANK DOWN UPS 1. 2. 3. 3. PLANK HOPS 4. PLANK ELBOW AND SHOULDER TAPS
OBSTACLE COURSE COACHES NOTES:
ENDING ACTIVITY 5 MINUTES: Kids Choice Conditioning *Let students choose how many reps to do of a conditioning element of their choice for the entire group to perform *Use fitness dice and choose a specific muscle group to focus on (legs/core/arms) *Lay in a circle and choose sit up variations for each student
ENDURANCE STAMINA STRENGTH FLEXIBILITY POWER SPEED COORDINATION AGILITY BALANCE ACCURACY
PATH OF THE WARRIOR: Strength in Numbers! This week challenge students to mini stations which test their strength, flexibility, agility and speed. Set a class goal for each skill test and remember to acknowledge each personal best! INTRO LEVEL 1 WEEK 11/12 CONCEPT: Welcome and Safety Review 5 MINUTES Test skills or strength, set up speed or running races for personal best time, test individuals or partners or even teams. Focus on hitting goals and personal best. 10 MINUTES 10 MINUTES 10 MINUTES STATION 1: Bars STATION 2: Vault and Wall STATION 3: Trampoline Jump to support TEST # OF MANY CASTS Climb up to bounce back Jump combination TEST MEMORY, 3-4 SKILL COMBINATION Jump to bar swings TEST # OF SWINGS Floor kong krunch and Mini Kong Doggie bounce ½ turns TEST # OF TURNS Tuck chin hold TEST LENGTH OF HOLD Wall run to climb up, depth drop Back bounces TEST # OF CONSECUTIVE BACK BOUNCES Hanging hand walks TEST # OF TIMES Wall support dips tricep and Seat drop ½ turn to feet, swivel TEST # OF SWIVELS ACROSS BAR scapular, shimmy REVIEWED SAFTY RULES THIS WEEK ON TRAMPOLINE ______WARRIOR OF THE DAY CHALLENGE
DOMINA TE 8
PLANK KNEE-INS TUCK CURL-UPS TABLE TOE TAPS PLANK LEG LIFTERS LUNGES JACKS BOAT ROCKS STEP UPS OBSTACLE COURSE COACHES NOTES:
ENDING ACTIVITY 5 MINUTES: Class Goals! # of power jumps # of dips on bars or beam # of regrasp swings on bar # of sit-ups or push-ups # of donkey kicks # of laps ran # of rolls in a row
ENDURANCE STAMINA STRENGTH FLEXIBILITY POWER SPEED COORDINATION AGILITY BALANCE ACCURACY
PATH OF THE WARRIOR: Opposite day! Ninja athletes will explore movement on both the right and left side of the body this week. Encourage athletes to engage their opposite side during skills and routes this week. It’s challenging so don’t give up! INTRO LEVEL 1 WEEK 13/14 CONCEPT: Welcome and Safety Review 5 MINUTES Work on opposite side tumbling, steps, twisting, and vaulting today. Put together routes and combinations for the right side and then complete using the left side. 10 MINUTES 10 MINUTES 10 MINUTES STATION 1: Jumps and Floor STATION 2: Vault STATION 3: Wall Precision jumps to Ninja roll LEFT and RIGHT Reverse vault LEFT and RIGHT Tick tack LEFT and RIGHT Ghost step LEFT and RIGHT Side roll vault LEFT and RIGHT 270 tick tack LEFT and RIGHT Cartwheel LEFT and RIGHT Turn vault LEFT and RIGHT Wall support shimmy to LEFT and RIGHT 2 side ninja rolls LEFT and RIGHT Seat vault LEFT and RIGHT Wall support arm reach LEFT and RIGHT WARRIOR OF THE DAY CHALLENGE
BOX STEP PATH WRATH KEEP IN MIND DIRECTION, SPEED & TEMPO STRIDE STEPS 1. AGILITY LADDER DOUBLE STEP 2. DOT DRILLS 3. AGILITY CONES TRIPLE STEP 4. HOOPS QUADRUPEDAL
OBSTACLE COURSE COACHES NOTES:
ENDING ACTIVITY 5 MINUTES: Super Stealth Game Super Stealth means super quiet. Complete skills, routes and combinations as QUIETLY as possible. Working on the opposite side may make skills heavy and loud, so create flow by practicing with Super Stealth maneuvers.
ENDURANCE STAMINA STRENGTH FLEXIBILITY POWER SPEED COORDINATION AGILITY BALANCE ACCURACY
PATH OF THE WARRIOR: Footwork and Flow! Today ninja athletes will concentrate on finding flow in their footwork. Create routes that find athletes redirecting and finding flow and balance with smooth steps. INTRO LEVEL 1 WEEK 15/16 CONCEPT: Welcome and Safety Review 5 MINUTES Take time to work on plyos and precision jumps up onto obstacles, down from obstacles and from marker to marker. Use the agility ladder, cones and markers to enhance agility for side stations or return routes. 10 MINUTES 10 MINUTES 10 MINUTES STATION 1: Floor and Wall STATION 2: Bars STATION 3: Vault and Jumps and kicks Cartwheel over panel Jump to front support roll down Step, reverse, last, seat, turn, mini kong vault Round off Jump to swing Dash in and dash out Wall run to cat grab Pullover with spot or block Depth drop ninja rol Tic tack up to obstacle Cast to cast off Needle kicks, baby b kick on block WARRIOR OF THE DAY CHALLENGE
CONNECTION
OBSTACLE COURSE COACHES NOTES:
ENDING ACTIVITY 5 MINUTES: Criss Cross Route Game Create identical routes that pass one another on floor. Have athletes start at their home base and complete their route getting to their opponents home base first!
ENDURANCE STAMINA STRENGTH FLEXIBILITY POWER SPEED COORDINATION AGILITY BALANCE ACCURACY
PATH OF THE WARRIOR: Balance and Climb! The floor is hot lava and we will try our best to climb, jump and swing in our routes to stay away from the lava. Students must plan their route carefully and balance between INTRO LEVEL 1 WEEK 17/18 obstacles. No touching the floor or there will be conditioning to do! CONCEPT: Welcome and Safety Review 5 MINUTES Balance refers to the maintenance or control of a body position. As we keep off the hot lava today, we will climb and balance on bars, mats, obstacles and markers in our obstacle course. 10 MINUTES 10 MINUTES 10 MINUTES STATION 1: Floor and Vault STATION 2: Wall, Jumps, Kicks STATION 3: Bars Side cartwheel to side ninja roll Wall run and tap marker Jump to bar swings, front release, back Round off jump to back on pit mat Tic tac up, depth drop ninja roll release Mini kong and run kong vault Ledge landings and ledge walks (can use Pullover with spot or block Turn vault to pop up, depth drop broad jump beams) Jump to support, shimmy, forward roll down Reverse vault to run cartwheel Stride, double and triple step to elevated Cast 180 10 second wall headstand and handstand precision landing – ledge landing Swings 180 drop WARRIOR OF THE DAY CHALLENGE
CLIMB TIME Traverse bars, ropes or mat stacks to practice climbing skills, grip, balance and focus.
ARMY CRAWL LOW & HIGH KNEE-INS LOW & HIGH
OBSTACLE COURSE COACHES NOTES:
ENDING ACTIVITY 5 MINUTES: Capture the Flag Game Set up 2 routes, identical or different, and challenge athletes to race through their routes to capture the flag and bring it back to home base first for the win.
ENDURANCE STAMINA STRENGTH FLEXIBILITY POWER SPEED COORDINATION AGILITY BALANCE ACCURACY
PATH OF THE WARRIOR: Twists and Turns! Let’s explore what body parts can twist and turn: Head, neck, shoulders, arms, hands, wrists, pelvis, spine, trunk, legs, knees, ankles, feet. INTRO LEVEL 1 WEEK 19/20 CONCEPT: Welcome and Safety Review 5 MINUTES Set up stations for athletes to jump down and practice twisting landings. Challenge ninjas to add twist to plyos, precisions and position jumps. Introduce ½ twists after vaults to begin training turning vaults. 10 MINUTES 10 MINUTES 10 MINUTES STATION 1: Floor STATION 2: Vault and Wall STATION 3: Trampoline Jump ½ twist precisions Reverse vault jump ½ twist Seat drop ½ turn to feet Forward ninja roll, jump ½ twist backward Kong vault jump ½ twist Seat/ Doggie/ Front drop ½ twist to feet ninja roll Side roll vault Back bounces with pop ¼ turns Side cartwheel, lunge cartwheel, run Seat vault 360 Seat doggie forward roll with flight (beginner cartwheel Wall run to climb up, depth drop ninja roll front tuck) Cartwheel step in to backward roll Run in pounce, wall pop 180 to absorb REVIEWED SAFTY RULES THIS WEEK ON TRAMPOLINE ______WARRIOR OF THE DAY CHALLENGE
PE TE & REPEAT Floor route using tape markers, chalk lines or poly dots. Ninjas take turns selecting jumps and the rest of the class must remember and repeat! EXAMPLES:
1. STRIDE, STRIDE, STRIDE, PRECISION, PRECISION ½ TWIST, PLYO, PLYO, PLYO, TUCK JUMP 2. DOUBLE STEP, DOUBLE STEP, DOUBLE STEP, STRIDE, STRIDE, PRECISION, STRIDE, STRIDE, PRECISION
OBSTACLE COURSE COACHES NOTES:
ENDING ACTIVITY 5 MINUTES: Tic Tac Toe Game! Create 2 routes, one for each team. Ninjas race through route and drop bean bag on tic tac toe and then return either in their own route or their competitor’s route. First to get three bean bags placed in a row wins!
ENDURANCE STAMINA STRENGTH FLEXIBILITY POWER SPEED COORDINATION AGILITY BALANCE ACCURACY
PATH OF THE WARRIOR: This week discuss FORCE in class! Force is important when initiating movement. We will talk about sharp and sudden INTRO LEVEL 1 WEEK 21/22 movements compared to smooth and sustained movements in our skills, drills, routes.
CONCEPT: Welcome and Safety Review 5 MINUTES Our concept is force and how to use it when initiating starts and stops. Explain how to move on purpose with force! 10 MINUTES 10 MINUTES 10 MINUTES STATION 1: Trampoline STATION 2: Vault and Wall STATION 3: Floor and Jumps and kicks Tuck, straddle, pike, ½ and 1/1 twist Reverse vault All ninja rolls forward, back and side Seat ½ turn or swivel hips Kong vault to kong vault Handstand, handstand walk, handstand roll Doggie bounce forward and backward Lazy vault side sit Cartwheel over panel, round off over panel Combo – tuck, straddle, seat drop, 1/1/ twist Wall run Precision jumps elevated – ledge landings REVIEWED SAFTY RULES THIS WEEK ON TRAMPOLINE ______ 270 Tick Tack Baby b kick with block WARRIOR OF THE DAY CHALLENGE
Deep stretching this week, make time to increase flexibility. Use foam rollers, thera-bands, hoola hoops, cheese blocks, knee bands, stall bars.
1. Measure how far down splits are and re-measure monthly or quarterly to track improvement. Measure from back of thigh to floor. Mark the Splits CHALLENGE CHART to keep track! 2. Pike sit and reach, weighted pike stretch, superman arch up, pancake straddle sit, toe point and flex & shoulder flexibility in bridges.
OBSTACLE COURSE COACHES NOTES:
ENDING ACTIVITY 5 MINUTES: Hop and drop game! Challenge students to create a series of three skills: one of which hops and one that drops. Interchange the movement concepts or play add on with it!
ENDURANCE STAMINA STRENGTH FLEXIBILITY POWER SPEED COORDINATION AGILITY BALANCE ACCURACY
PATH OF THE WARRIOR: Bar Wars! This week we focus on bars. Set up situations for ninjas to test strength, holds, swings, INTRO LEVEL 1 WEEK 23/24 and bar maneuvering. Swing and jump and climb from bar to bar.
CONCEPT: Welcome and Safety Review 5 MINUTES Bar work this week will encompass over, under and mix grip, re-grips, upstart training, and chin holds in tuck, straddle and pike positions. Knee hook to climb bars to front support, cast to hip circles and climbing bars are all fun elements to exercise. 10 MINUTES 10 MINUTES 10 MINUTES STATION 1: Bars STATION 2: Jumps and Kicks STATION 3: Wall Front support shimmy right and left cast back ¼, ½, 1/1 twist jump in place and with Wall run to cat grab, climb up, depth drop Dead hang shimmy right and left to roll over precision jump forward down Jump to swing, back swing release 180 Baby b kick with block Tic tac up obstacle, depth drop ninja side roll Jump to support and cast off 180 drop Stride, double and triple step Wall support shimmy and dips Swing with regrasp drills and various grips Swing through forward roll (webster lead up) Tuck, ½ and full twist landing off wall
WARRIOR OF THE DAY CHALLENGE
WRECK IT RALPH WRECK the floor! Donkey kicks today:
Across floor, tuck, straddle, one leg, front, back, lateral, pushing mat/slider, in combo (tuck straddle, tuck straddle.
OBSTACLE COURSE COACHES NOTES:
ENDING ACTIVITY 5 MINUTES: Set up tests for reps: # of regrasps # of swings before dropping # of chin ups # of seconds holding pike # of monkey walk steps # of spider walk steps
ENDURANCE STAMINA STRENGTH FLEXIBILITY POWER SPEED COORDINATION AGILITY BALANCE ACCURACY
PATH OF THE WARRIOR: Mirror and Shadow! This week we will talk about the relationship of our moves to those of others. Ninja INTRO LEVEL 1 WEEK 25/26 athletes will both mirror and shadow the teacher as well as other students in class.
CONCEPT: Welcome and Safety Review 5 MINUTES Set up identical routes or agility stations and challenge athletes to perform them at the same time, mirroring one another. Create routes or skill sequences where a student or teacher leads while others copy or shadow the exact skills. 10 MINUTES 10 MINUTES 10 MINUTES STATION 1: Floor and Jumps and kicks STATION 2: Vault STATION 3: Trampoline Precision jumps, add ½ twist Step vault to seat vault Stop the bounce game Handstand walking steps Lazy vault to theif vault Tuck, straddle, pike jumps, ½ and 1/1 twist Handstand against wall, challenge time Reverse vault to turn vault Seat drop ½ twist, ½ twist to seat drop Run cartwheel/round off over panel mat Floor kongs, mini kong, kong vault Doggie bounce FWD, BWD, 1/4 and ½ Baby b kick, needle kick to forward roll One arm reverse vault REVIEWED SAFTY RULES THIS WEEK ON TRAMPOLINE ______WARRIOR OF THE DAY CHALLENGE
PYRAMID Accomplish 8 then 6 then 4 of each. 1. 2. 3. Can you work back up? 4, 6, 8?
OBSTACLE COURSE COACHES NOTES:
ENDING ACTIVITY 5 MINUTES: Tic Tac Toe game Ninja athletes race through their agility course to drop a bean bag or marker and then return. Team who gets three in a row first wins!
ENDURANCE STAMINA STRENGTH FLEXIBILITY POWER SPEED COORDINATION AGILITY BALANCE ACCURACY
PATH OF THE WARRIOR: Pops and Drops! This week we work on popping up onto blocks, obstacles and walls as well as dropping down. We will work on using one foot to pop up onto obstacles, tap offs down from obstacles and bounce backs. Focus is on a mount and dismount style safe entry and exit INTRO LEVEL 1 WEEK 27/28 when maneuvering obstacles, mats and blocks. CONCEPT: Welcome and Safety Review 5 MINUTES The concept of add-on is a fantastic way to share ideas and space, develop movement skills and appreciate the value of leadership and group work. Set up routes and let athletes add on skills, never forgetting the skill before their own! 10 MINUTES 10 MINUTES 10 MINUTES STATION 1: Floor and Vault STATION 2: Wall and Jumps STATION 3: Trampoline Forward roll jump ½ twist backward roll Wall pop , 180 wall pop Tuck, ½, Straddle, ½, Pike, ½ Handstand walk steps, handstand roll Tic tac up to obstacle, 180 depth drop down ½ twist to seal drop, swivel hip Round off, rebound up and rebound back Depth drop to absorb, side ninja roll Swivel hip to belly return to feet Pop vaults: pop climb up, pop kong, pop Elevated precision jump, tap off Doggie bounce roll over to doggie – ½ barrel reverse, pop seat, pop turn Elevated precision jump, bounce back REVIEWED SAFTY RULES THIS WEEK ON TRAMPOLINE ______WARRIOR OF THE DAY CHALLENGE
Choose a “spot” for ninjas to move, jump, crawl, step, run, hop around and time how many reps and how quick. Hands elevated Quadrupedal movement Feet elevated OBSTACLE COURSE COACHES NOTES:
ENDING ACTIVITY 5 MINUTES: Plyometrics: Leg conditioning Straight jumps forward, backward Tuck/Pike One foot Side ski ¼, ½ and 1/1 twist Plyo Precision Double step Triple step High knees
ENDURANCE STAMINA STRENGTH FLEXIBILITY POWER SPEED COORDINATION AGILITY BALANCE ACCURACY
PATH OF THE WARRIOR: Walls and Falls! This week we will focus on wall skills, climbing, grabbing and jump downs INTRO LEVEL 1 WEEK 29/30 to both absorbed body positions and into rolls. CONCEPT: Welcome and Safety Review 5 MINUTES Set up routes today that require climbing, grabbing and drop downs. Use bar stations and obstacle stations to practice jumping down and dismounts down. 10 MINUTES 10 MINUTES 10 MINUTES STATION 1: Bars STATION 2: Vault STATION 3: Wall Chin up and pullover with spot Step vault to step vault Wall run vertical and horizontal Jump to bar swings, front and back swing Floor kongs, mini kong, run kong Tic tac up to obstacle release 180 Turn vault, climb up, depth drop to ninja roll 270 Tick tac up to obstacle Jump to front support and cast back 180 Seat vault to side ninja roll Run pounce, run wall pop 180 Grip swings: Over, under, mix, wide, close Side roll vault, reverse side roll vault Tuck, 180, 360 jump off wall to absorb WARRIOR OF THE DAY CHALLENGE
STEP IT UP Practicing safe falling and safe landings in today’s challenge.
Climb ups to different heights, depth drops, tap offs and bounce backs down. Add safety/ninja rolls in all directions. How quick can you climb/through and then back down?
OBSTACLE COURSE COACHES NOTES:
ENDING ACTIVITY 5 MINUTES: Climb conditioning Mountain climber Circular mountain climber Feet elevated mountain climber Arms elevated mountain climber Running mountain climber
ENDURANCE STAMINA STRENGTH FLEXIBILITY POWER SPEED COORDINATION AGILITY BALANCE ACCURACY
PATH OF THE WARRIOR: Warrior Challenge! This week is a fun week for testing time and strength through routes and courses! Set up INTRO LEVEL 1 WEEK 31/32 routes and test for the best time. Also do individual skills challenge this week. CONCEPT: Welcome and Safety Review 5 MINUTES This week is our warrior challenge and skills challenge. Set up teams or assess individual accomplishments. Use skill repetition, follow the leader or speed time as testing. 10 MINUTES 10 MINUTES 10 MINUTES STATION 1: Wall and Jumps and Kicks STATION 2: Bars STATION 3: Vault Wall run to climb up, 180 depth drop down 5 chin ups with partner tuck and pike legs Turn vault climb up to tap off vault Tic Tac 270, tic tac up to block Pullover with spot to cast back 180 Flor kong, mini kong and run kong Stride, double and triple step to ninja roll Jump to bar swings, back release 180 Step vault, seat vault, turn vault, reverse vault Needle kick forward roll, swing through Jump to support, shimmy to cast back 180 jump down to ninja roll forward roll, dive roll Swings with pop regrasp Side roll vault WARRIOR OF THE DAY CHALLENGE 2. CHALLENGE 2
CHALLENGE 1: 2. How many jump rope 1. How many in 60 3. jumps – block push seconds: Plank elbow 1. donkey kicks across floor taps – plank mountain – power jumps on
climber – plank jacks block/panel/elevated 3. surface. OBSTACLE COURSE COACHES NOTES:
ENDING ACTIVITY 5 MINUTES: Animal walk tag Choose a student to be “IT”. The IT student must crawl in an animal walk to tag others. All students must be in the same animal walk to escape, and may do forward roll or ninja roll to escape being tagged.
ENDURANCE STAMINA STRENGTH FLEXIBILITY POWER SPEED COORDINATION AGILITY BALANCE ACCURACY
PATH OF THE WARRIOR: Super Hero in Training! Let’s fly on trampoline like Superman, climb and crawl like Spiderman, jump and roll like INTRO LEVEL 1 WEEK 33/34 Batman and condition our muscles like the Incredible Hulk! CONCEPT: Welcome and Safety Review 5 MINUTES Use your imagination to crawl, fly, leap and jump like your favorite super hero this week. Let students decide what hero moves to invent! 10 MINUTES 10 MINUTES 10 MINUTES STATION 1: Trampoline STATION 2: Floor STATION 3: Wall and Vault Tuck, straddle, pike, ¼, ½, 1/1 twist in combo Handstand against wall 10 seconds Wall run to cat grab, climb up, depth drop Back bounces ¼, ½ turns and kip up to feet Backward roll down incline to push up position down to ninja rol Swivel hip, swivel hip to belly return to feet Run round off and springs over barrel Tic tac 270 to ninja roll side or forward Doggie forward roll – add flight – front tuck Back roll offs over block – beginner back tuck Dash in and Dash - dash vault REVIEWED SAFTY RULES THIS WEEK ON TRAMPOLINE ______ Headstand tuck, straddle, like, straight – use Turn vault, seat vault, reverse vault, lazy vault wall for ballance Wall pop, wall pop 180 to absorb WARRIOR OF THE DAY CHALLENGE
PACK ATTACK
Hold on ninjas! This week athletes must “pack” something along on the challenge. Complete challenges holding a bean bag, hot spot, cheese cube, small weight, pool noodle, scarf, ball or even another ninja. Start at marker, race, crawl, climb, or swing over low level obstacles, hoola hoops, agility ladders, cones, tunnels, poly dots WITHOUT dropping your pack to reach finish marker! Start athletes on opposite sides of a route or course and whoever gets to the others home base first without dropping their pack, and without cheating… wins.
OBSTACLE COURSE COACHES NOTES:
ENDING ACTIVITY 5 MINUTES: Super Hero Strength Spiderman push-ups (arms and legs wide) Superman blast off (power jumps) Incredible Hulk Leap (Long jumps) Bat man thruster (side to side jumps)
ENDURANCE STAMINA STRENGTH FLEXIBILITY POWER SPEED COORDINATION AGILITY BALANCE ACCURACY
PATH OF THE WARRIOR: Kicks and Tricks! Focus this week will be on kicks into tricks. Explore kicking skill breakdowns, direction of kicks, speed of kicks and see how far these athletes can go! INTRO LEVEL 1 WEEK 35/36 CONCEPT: Welcome and Safety Review 5 MINUTES Our focus this week is on forward, side and backward kicks into skills. Introduce beginner athletes to more advanced kicking drills and push more advanced athletes to do kicking skills in combination. 10 MINUTES 10 MINUTES 10 MINUTES STATION 1: Jumps and Kicks STATION 2: Wall and Jumps STATION 3: Trampoline Needle kicks to forward roll Wall run and wall pop, add 180 Tuck, straddle, pike, ¼, ½, 1/1 twist Swing through and one leg forward roll Tick tac 270 to ninja roll side to cartwheel Combo- Swivel, doggie, belly, return to feet, Baby b kick on belly or with block Ledge walks and ledge jump landings tuck, pike, seat drop retun to feet belly drop Stride, double and triple step Wall support shimmy and dips Seat/ Doggie forward roll with flight ¼, ½, 1/1 twist jumps in pace and precision Run pounce to absorb Back drop to safety mat, back drop return feet REVIEWED SAFTY RULES THIS WEEK ON TRAMPOLINE ______WARRIOR OF THE DAY CHALLENGE
Ninjas will work on kicks as the challenge today! How quick can you do all 6? 6 kicks each leg each move:
OBSTACLE COURSE COACHES NOTES:
ENDING ACTIVITY 5 MINUTES: Kick Conditioning Needle kicks R & L Tuck, straddle and pike donkey kicks Kick Rolls up to and down from elevation Plyo Bear walks Ninja jumps (squat to tuck jump)
ENDURANCE STAMINA STRENGTH FLEXIBILITY POWER SPEED COORDINATION AGILITY BALANCE ACCURACY
PATH OF THE WARRIOR: Roll with it! Our routes and obstacle courses this week will be all about adapting. Incorporate using opposite side, add on, shadowing, zig zag and going backwards through stations, routes INTRO LEVEL 1 WEEK 37/38 and courses to challenge students! CONCEPT: Welcome and Safety Review 5 MINUTES Explore these non-locomotor movement concepts challenging ninjas to adapt: Twist, push, fall, turn, spin, dodge, kick, lunge, glide, rise, burst 10 MINUTES 10 MINUTES 10 MINUTES STATION 1: : Floor STATION 2: Bars STATION 3: Vault Needle kick forward roll, handstand roll Pullover with block or spot Front support, cast back, add 180 Back roll to tuck, straddle, pike, plank, lunge Front support cast back 180 Dash in and Dash out Precision and plyo jumps to ninja roll Dead hang toes to bar tuck or pike Turn vault, pop up, tap down Ninja roll side, elevated side ninja roll Jump to bar swing, front swing release Reverse vault Bear walk forward roll to bear walk Back swing release 180 Floor kong, mini kong vault WARRIOR OF THE DAY CHALLENGE
TRI -ATHLETE MEASURE PERSONAL BEST Long Jump: Sprint Speed: Power Jumps:
OBSTACLE COURSE COACHES NOTES:
ENDING ACTIVITY 5 MINUTES: MINUTES Red light green light game One student turns his back as other athletes move through route or agility station to reach him first. When selected student turns around for red light, athletes must FREEZE in whatever position they are in!
ENDURANCE STAMINA STRENGTH FLEXIBILITY POWER SPEED COORDINATION AGILITY BALANCE ACCURACY
PATH OF THE WARRIOR: Stamina and Skills! This week we work together in pairs or teams to build stamina while working through routes. Use the concept of an endurance race as your inspiration this week! Crawl INTRO LEVEL 1 WEEK 39/40 under, climb over, gap jump, tumble and vault while promoting team work. CONCEPT: Welcome and Safety Review 5 MINUTES Set up endurance race movement concepts: Mud crawl, cargo net over or under, fire jump, log/weight carry, rope climb, sand/bean bag carry, tire/object flip or drag, log/mat hop, agility cross or ladder, balance beam walk with object/weight, slants, slack line, ladder, mini tramp gap jump, tunnel crawl! 10 MINUTES 10 MINUTES 10 MINUTES STATION 1: Floor STATION 2: Jumps and Kicks STATION 3: Vault Elevated precision jump mat to mat-ledge B kick belly or with block Wall support, cast back, add 180 landing Stride, double step, triple step to ninja roll Side roll vault, reverse side roll vault Mat push and mat/tire flip across floor Bear: Low, high, circular, lateral, one foot, hop Seat, reverse, lazy, turn vault Side ski steps on slants or markers Leg kicks front and back, swing through side Pop kong, pop reverse, pop turn vault Run punch dive roll J step cartwheel Dash vault WARRIOR OF THE DAY CHALLENGE
OBSTACLE COURSE COACHES NOTES:
ENDING ACTIVITY 5 MINUTES: MINUTES Pool noodle cooperative game Noodle agility Balance and walk on noodle with partner Noodle toss Double noodle toss Noodle jump rope style Plyo & Precision over noodle
ENDURANCE STAMINA STRENGTH FLEXIBILITY POWER SPEED COORDINATION AGILITY BALANCE ACCURACY