Foor & Vault Programme (Friday)
1. Floor Session (Gym 2): 4:30 PM – 5:10 PM (40 minutes)
Dynamic Warm-Up (5–10 minutes):
• Stretching and shaping exercises to prepare the body.
Jumps:
• Full Turns
• Tuck Jump Full Turns
• Split Jumps
• Wolf Jumps
Leaps:
• Split Leap
• Cat Leap
• Scissor Kick
Spins:
• Full Spins
Flexibility:
• Splits: 30 seconds on each leg, repeated twice.
• Bridge Rocks: Gentle rocking to improve shoulder and back flexibility.
• Bridge Hold: Hold for 10 seconds.
• Core Work: Dish holds and V-sits.
2. Air Track Practice (Gym 1): 5:10 PM – 5:20 PM (10 minutes)
Tumbling Focus:
• Round-offs
• Round-off Flicks
• Front Handsprings
3. Trampoline Training: 5:20 PM – 5:30 PM (10 minutes)
Somersaults:
• Back Somersaults
• Front Somersaults
• Front Pike Somersaults
4. Break: 5:30 PM – 5:40 PM (10 minutes)
5. Vault Practice: 5:40 PM – 6:00 PM (20 minutes)
Vault Skills:
• Handsprings
• Half-on Drills
6. Bars & Floor Session: 6:00 PM – 6:10 PM (10 minutes)
Bars (5 minutes):
• Circle-Ups
• Casts
• Backhip Circles
Floor (5 minutes):
• Balances: Headstands, Y-balances, Handstands
7. Beam Training: 6:10 PM – 6:20 PM (10 minutes)
Skill Progression:
• Choose a skill (e.g., Cartwheel) and work it from floor to higher beams.
8. Rebound and Block: 6:20 PM – 6:30 PM (10 minutes)
Vault Preps and Somersaults
9. Trampoline and Air Track Session (Gym 2): 6:30 PM – 6:40 PM (10 minutes)
Rolls Focus:
• Handstand Forward Rolls
• Backward Rolls to Handstands
• Dive Forward Rolls
• Variations
10. Floor Session (Gym 2) - Final: 6:40 PM – 6:50 PM (10 minutes)
Routine Practice