Gymnastics Lesson Plans for Recreational Adult and Teen

Plans for Artistic and Trampoline Gymnastics

Summer 2024 at Training Madness Gym at Gyros Gymnastics

Warm Up - variations

Source: Conditioning 101, Conditioning 102, Conditioning 103: Strength by Training Madness

Locomotion 100

• Bear walks: front, back, side
• Crab walk (hands behind): front, back, side
• Geko (opposite foot, hand crawl): front, back, side

Body Balance, Form

• Rollies Pollies (sitting rockers): tight rock to back to front - 5x5
• 2 Point Balance - Handstand crouch on knees ~ 3-5 mins - 30-45 seconds x 5
• Bridge, progressions - 3 - 5 mins

Flexibility

• Breathe: all around
• Wrists all directions
• Pike - lengthen spine, look to toes
• Straddle - reach forward, side to side
• Quad - lunge, back toe to sky
• Shoulders blade together, push against table/wall
• Lotus - gradually depending on your level

Strength

• Push ups - progressions with knees-feet, straight back
  • Bicep, tricep, triangle to chest
  • Sets 5x5 progressing to 25 straight, then move up
• V Snaps - lower back on ground, 90 degree progression to rocker 180 - 50 total
• Worm walks - 3-5 minutes
• Inverted, hands to shoulders - 100

Spring 2017 at Cirque-ability

Warm up / stretching

1. 5 laps running
2. 2 laps sideways
3. 1 lap backward looking over right shoulder
4. 1 lap backward looking over left shoulder
5. 3 x 5 push ups (wide, normal, tight)
6. Choo choo train shoulder circles

Advanced Acrobatics (Acro) warmup

2 laps of each

1. One legged tuck jumps
2. Presses
3. Wide side forward spider hops + spider hops
4. Sideways handstands or front-back handstand walking
5. Bum scoots, feet off ground
6. Donkey kicks
7. 10 handstand snapdowns

Stations Ideas

• Foam pickup
• Bars: glide swings, big casts
• Rope conditioning - climb progressions
• Floor - front support, doggy/side/back leg lifts, push ips (tri and bi)
• 3 conditioning drills plus partner shuttle runs
• Mat pulling and front support caterpillar race

Adult Recreational Evening Practice Schedule

• Warm up/Stretch/lines - 30 mins
• Event #1 - 20 mins
• Event #2 - 20 mins
• Free time - 10 mins
• Cool down - 10 mins

April 2016 with Coach CS

1. Warm up (WUP) adult
2. Beam hops, cherry picks, high knees, bum kicks, inch worms

Beam night

1. Complex:
   1. Toes walking with foam block held + kicks
   2. Tippy toes holds (5 secs)
   3. Landing position, arms forward, hold on knees (5 secs), feet offset (pointed out) & close together
   4. Scale putting block down, retrieving from floor line. Point toes, tight
   5. Line handstands (hands apart or cupped together) - low beam, floor beam
2. Warm down conditioning with partners
   1. 50 clap front support
   2. 50 partner sit ups
   3. 20 squats (all the way down)

Vault night

1. 1-2 foot rebound
2. Lines of spider hops, handstand pops
3. Arm circle
4. Handstand flat black with running
5. Handstand and fall to flat black with mat

Adult / Teen Recreational Season

Coach RB 1 - Adult/teen

Warm up

1. Block jumps with blocks line up
2. Shoulder touches with feet on blocks
3. 1 minute handstand
4. Stretching routing

Middle

1. Front tuck or progressions
   1. 4 stations with mats with something in front of mat
      1. Hot spot (springy round cushion) in front
      2. Nothing in front of mat
      3. Mini tramp in front
      4. Beat board in front
   2. Progressions:
      1. Front roll
      2. Dive roll
2. Open Gym - check athlete for each skill and advise on improvements

Ending

1. X’s: Run X shaped routine on floor. Start in corner, run to nearest corner, run diagonal, run to nearest corner, etc.
   1. Rotate on diagonals the following:
      1. Sprint (fast like a cheetah)
      2. Jumps (tuck, straddle, frog - “ribbit!”, pike)
      3. Just jogging for people looking tired
2. 1 minute planks (cat paws forward, stretch legs back on toes)
3. 40 side to side with arms in front while lying (on back like banana)

Coach RB 2 - Adult/teen

Warm up

1. 5 laps around entire gym
2. Back prone and Plank on blocks. Shoulders/hands on a block and feet on a block
   1. 1 minute plank
   2. 1 minute prone
   3. 1 minute stair climbers on blocks
   4. Repeat 3 minute circuit once
3. Push ups regular x 10, tricep push ups x 10
4. Handstand - 1.5 minutes

Coach RB 3 - Adult/teen

Warmup

1. Warm up running circles, couple laps x 2 directions
2. Beam jump overs 1 minute
3. Arm strength exercises x 2
   1. Beam front support jumps
   2. 10 beam push ups
4. Abdominal x 2
   1. Plank - 30s
   2. Plank side to side 30s
5. Crunches x 100
6. Side to side ball passes x 40
7. Pike leg lifts x 50
8. Straddle leg lifts x 50
9. Write the alphabet with your legs (ab work)

Coaches RB, CS Adult 4

• WUP: Cherry picks, high knees, bum kicks, deer runs \ tuck handstand holds/handstand holds with partners (1 minute each)
  • Rockers x 30
  • Abdominal work
• Bars night
  • Parallel bars: walks, hops, turns
  • High casts (spotted)
  • Casts positioning
  • Glide swings (kip progressions)
  • Back hip circles
  • Hip pull over (spotted)
  • Beat swings / long swings
  • Ring (swings, muscle ups, dismounts)
• Open gym

Main

Beam/Rings/Pommels Muscle up progressions

Floor/Rings 2 lines of:

Handstand pops

Cartwheel pops

Rolls

Round offs

Vault/Wall/Trak Front / back skills

Bars 10 glide swings

Straddle-on progressions

Trampoline Front / back rolls

Coach RB 4 - Adult/teen/advanced girls recreational

Warmup

Uptown Funk warm up dance

1. Jumps
2. side to side
3. Flying slides moonwalk right and left (R/L)
4. Grapevine
5. Springs R/L

Shake it Off

1. Crouch
2. Low bicycle
3. Back bridge
4. Side passes
5. Plank
6. Plank shoulder touches
7. Plank side floor
8. Plank bicycle