coachmolly
Coach
I'm currently in my gym withdrawal period as I only coach from Nov.-March (no club gyms in the area) and am using this time to come up with some "fun" new ideas for warm-ups, conditioning, drills, and all that kind of stuff to make for a better season next year. Though I am hoping to work in some pre-season practices even if it's just for strength and flexibility. These are girls who might have a background in a local rec. gymnastics program or cheer, but no formal gymnastics training with proper progressions and conditioning, so when we get them as 14-18 year olds a lot needs to be done in terms of revising basics and conditioning to help with skill development.
Currently I'm working on revamping warm-ups to be more active and time better spent. Right now the girls lead it and it consists of about a 2 minute run around the floor followed by free stretching (chatting) and then lines which the girls lead (and often miss important stuff). It's clearly not much of a "warm" up and is a lot of wasted time the way it's currently done. I've drafted 2 potential warm-up plans to alternate and then maybe allow a "free" day. But wanted some input to see if I was missing anything important or had extraneous stuff that could be replaced with better activities. The plan is to still do regular conditioning in addition to this.
Thanks in advance for an advice. I'm really struggling to feel like I'm improving as a coach while working on such a limited basis and am trying to do some independent stuff to stay on top of things.
Warm-Up 1
3 min. jump rope
30 sec hollow rock
30 sec arch rock
30 sec side rock (each side)
15x push ups
15x sit ups
15x V-ups
15x arch ups
3x30 sec wall handstands
bridges
Lines
Handstand walking
Handstand-punch handstand-forward roll
Full turns
Split leaps
Jumps
Lunge-cartwheel-lunge
Knee cartwheels
Cartwheel step-in
Power hurdle round-off rebound
2 step round-off rebound
FWO
BWO
BHS OR BHS drills
Warm-Up 2
3 min. run
2 lengths jumps
2 lengths squat jumps
1 foot hops (1x each leg)
Kicks- front, back, side, needle
3x30 second wall handstands
Brief free stretch
Lines (same as above)
Currently I'm working on revamping warm-ups to be more active and time better spent. Right now the girls lead it and it consists of about a 2 minute run around the floor followed by free stretching (chatting) and then lines which the girls lead (and often miss important stuff). It's clearly not much of a "warm" up and is a lot of wasted time the way it's currently done. I've drafted 2 potential warm-up plans to alternate and then maybe allow a "free" day. But wanted some input to see if I was missing anything important or had extraneous stuff that could be replaced with better activities. The plan is to still do regular conditioning in addition to this.
Thanks in advance for an advice. I'm really struggling to feel like I'm improving as a coach while working on such a limited basis and am trying to do some independent stuff to stay on top of things.
Warm-Up 1
3 min. jump rope
30 sec hollow rock
30 sec arch rock
30 sec side rock (each side)
15x push ups
15x sit ups
15x V-ups
15x arch ups
3x30 sec wall handstands
bridges
Lines
Handstand walking
Handstand-punch handstand-forward roll
Full turns
Split leaps
Jumps
Lunge-cartwheel-lunge
Knee cartwheels
Cartwheel step-in
Power hurdle round-off rebound
2 step round-off rebound
FWO
BWO
BHS OR BHS drills
Warm-Up 2
3 min. run
2 lengths jumps
2 lengths squat jumps
1 foot hops (1x each leg)
Kicks- front, back, side, needle
3x30 second wall handstands
Brief free stretch
Lines (same as above)