Arizona Programs

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• Tuck Jump – On the Tumble Trak or Floor; jump off the floor with feet together; lifting the knees to the belly button; landing back on two feet.
• Toe Touch – On the Tumble Trak or Floor; jump off the floor trying to touch hands to feet in a STRADDLE position; landing with two feet together.
• Pike Jump – On the Tumble Trak or Floor; jump off the floor trying to touch hands to feet in a PIKE position (Legs straight out in front of the body); landing with two feet together.
• Bridge-Down – With coaches spot and mats; get familiar with skill; Start from a standing position with feet shoulder-width apart or wider; push bottom/hips forward in front of feet; while watching hands fall backward in a controlled manner; making sure the arms are straight protecting the head; holding for 3-5 seconds; teach hands to be in a “Diamond/Triangle,” position shoulder-width apart.
• Bridge-Down Kick Over – With coaches spot and mats; get familiar with skill; Start with a BRIDGE DOWN; after holding 3- 5 seconds kick one foot over at a time making a “windmill,” like motion; pushing the shoulders over the hands; landing one foot at a time with arms by ears and legs in a good lunge position.

MAIN FOCUS & REQUIRED SKILLS TO ADVANCE

• Proper Stretching & Teaching of Body Positions – Pike, Tuck, Straddle, Candle Stick, Etc
• Forward Roll – Get familiar with the skill; Teach to start and finish with arms by ears and feet together; standing on toes/feet, in a tucked body position looking towards the belly button; placing hands on the floor in front of the body and pushing with legs “over,” the head and neck in the tucked position; finish on the feet without using the hands to stand up; use mats if necessary,
• Backward Roll – Get familiar with the skill; Teach to start and finish with arms by ears and feet together; standing on toes/feet, in a tucked body position looking towards the belly button; placing hands on the shoulders with palms up and falling onto the bottom pushing with legs “over,” the head and neck in the tucked position; pushing with both hands (flat palms on the floor) finish on the feet using the hands to help stand up; use mats if necessary.
• Needle – Teach to start and finish with arms by ears and in the Lunge Position (Back Knee Straight & Front Knee Bent, weight equally distributed); Holding the body in a vertical position with straight arms and hands on the floor; pointing the other leg in the air for 3 seconds “Needle Position.” This is an introduction to the LEVER Skill.
• Lever – Teach to start and finish with arms by ears and in the Lunge Position (Back Knee Straight & Front Knee Bent, weight equally distributed); Holding the body in a vertical position with straight arms and hands on the floor; pointing the other leg in the air for 3 seconds “Needle Position,” and bottom leg lifting a few inches off of the floor; should look like an upside-down “L,” or number “7.” This is an introduction to the HANDSTAND Skill.
• Handstand – Teach to start and finish with arms by ears and in the Lunge Position (Back Knee Straight & Front Knee Bent, weight equally distributed); Holding the body in a vertical position with straight arms and hands on the floor; both legs together in the air for 1 second trying to achieve a “Straight Body/Hollow Position.” Use coach’s spot, mats, or wall.
• Handstand Forward Roll – With the coach’s spot and mats; get familiar with the skill.
• Good-Side Cartwheel – Determine which side cartwheel is the strongest; Teach to start and finish with arms by ears and in the Lunge Position (Back Knee Straight & Front Knee Bent, weight equally distributed); teach proper technique with fingers facing sideways; kissing thumbs in a straight line; starting with “GOOD,” leg in front and finishing with “CRAZY,” leg behind; trying to kick legs with pointed feet straight over hands during the skill like a “Rainbow,” or “Windmill,” landing on one foot at a time.
• Crazy-Side Cartwheel – With coaches spot and mats; get familiar with skill; Determine which side cartwheel is the most awkward (based on Good Side); Teach to start and finish with arms by ears and in the Lunge Position (Back Knee Straight & Front Knee Bent, weight equally distributed); teach proper technique with fingers facing sideways; kissing thumbs in a straight line; starting with “CRAZY,” leg in front and finishing with “CRAZY,” leg behind; trying to kick legs with pointed feet straight over hands during the skill like a “Rainbow,” or “Windmill,” landing on one foot at a time.
• Round-Off Rebound – Determine which side cartwheel is the GOOD SIDE; Teach to start with arms by ears and in the Lunge Position (Back Knee Straight & Front Knee Bent, weight equally distributed); teach proper technique with fingers facing sideways; kissing thumbs in a straight line; starting with “GOOD,” leg in front; kick legs with pointed feet straight over hands during the skill like a “Rainbow,” or “Windmill,” and snapping feet together after the top (Your legs will come together shortly after vertical) and landing on two feet at the end; followed by a rebound (vertical jump with pointed feet and arms up tall up by ears).
• Bridge-Up – From a lying down position, push up into a bridge position holding for 3-5 seconds; teach hands to be in a “Diamond/Triangle,” position; try to make arms straight; try and walk feet together pushing the chest towards the front of fingers; chin in looking towards the ceiling.

RE-ENFORCE

• EVERY skill taught in the WECC Tiny Tumbler/Beginning Class; Usually during class warm-ups (within the first 8-12 minutes of class)

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• Handstand Walks
• Handstand Blocks/Handstand Block Forward Roll
• Controlled Handstand, Fall to Bridge; Limber up to stand
• Handstand Limbers
• Bridge-Down Kick-Over & Back Walk-Overs
• Handstand Limbers/Front Walkovers
• Tick-Tocks
• Valdez
• Handstand Snap Down; Rebound
• Handstand, Snap Down; Punch Back to Handstand
• Introduction/Set up of the Back Handspring
• Jump Back Drills w/ Hip lift
• Back Handsprings over Pack-mans/Boulders/Barrels
• Spotted Back Handsprings on appropriate surfaces

MAIN FOCUS

• Bridge-Down Kick Over – With coaches spot and mats; Start with a BRIDGE DOWN; after holding 3-5 seconds kick one foot over at a time making a “windmill,” like motion; pushing the shoulders over the hands; landing one foot at a time with arms by ears and legs in a good lunge position.
• Back Walkover – With coaches spot and mats; Start in a “lunge like,” position; weight in the back leg with arms by ears; reaching backwards towards the ground; lifting the FRONT LEG; balancing on the BACK LEG; kicking one foot over at a time making a “windmill,” like motion; shifting the weight from the BACK LEG to the hands touching the ground; pushing the shoulders over the hands; landing one foot at a time with arms by ears and legs in a good lunge position.
• Front Walkover – With coaches spot and mats; Determine which leg HANDSTAND is the strongest; Teach to start and finish with arms by ears and in the Lunge Position (Back Knee Straight & Front Knee Bent, weight equally distributed); reaching forwards towards the ground; lifting the BACK LEG; balancing on the FRONT LEG; kicking one foot over at a time making a “windmill,” like motion; shifting the weight from the FRONT LEG to the hands touching the ground; pushing the hips over the hands; landing one foot at a time with arms by ears and legs in a good “lunge-like,” position (weight in BACK LEG) looking towards the ceiling; guiding the FRONT LEG out.

RE-ENFORCE

• EVERY skill taught in the WECC Back Handsprings Class; Usually during class warm-ups (within the first 8-12 minutes of class)

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• Standing Tucks
• Cartwheel Handspring Back Tuck
• Round Off Tuck
• Side Aerials

MAIN FOCUS & REQUIRED SKILLS TO ADVANCE

• Running Back Handspring Tuck – Teach proper set with arms by ears and head neutral out of a SINGLE Back Handspring; teach to pull tucked knees and pointed toes overhead while head faces knees; teach to grab and pull the tuck with hands behind the knees; teach knees and feet together throughout the skill; use spot and/or pit & mats if necessary.
• Series of Back Handsprings (2 or 3) to Running Tuck – Teach proper set with arms by ears and head neutral out of a Series (2 or 3) of Back Handsprings; teach to pull tucked knees and pointed toes overhead while head faces knees; teach to grab and pull the tuck with hands behind the knees; teach knees and feet together throughout the skill; use spot and/or pit & mats if necessary.
• Running Punch Front Stick & Stand – Teach a proper long hurdle staying low to the ground as you gain forward momentum; punching off toes with feet slightly in front of the body; having both arms straight (by ears); Initiating rotation with the hips and a strong heel drive; tucking the knees & grabbing the front of shins/knees with both hands; preparing for the landing with both arms and the head in a neutral position spotting the ground.
• Standing Series of Back Handsprings (2 or 3) to Back Tuck – Teach proper set with arms by ears and head neutral out of a Standing Series (2 or 3) of Back Handsprings; teach to pull tucked knees and pointed toes overhead while head faces knees; teach to grab and pull the tuck with hands behind the knees; teach knees and feet together throughout the skill; use spot and/or pit & mats if necessary.

RE-ENFORCE

• EVERY skill taught in the WECC Running Tucks Class; Usually during class warm-ups (within the first 8-12 minutes of class)

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• Running Whip-Back (Usually during warm-up or end of class)

MAIN FOCUS & REQUIRED SKILLS TO ADVANCE

• Running Back Handspring Layout – Making sure the Running Back Handspring TUCK is strong with good height & technique; teach proper set with arms by ears and head neutral out of a SINGLE Back Handspring; teach to pull layout with the head facing hips; the athlete pulls hips and pointed toes overhead; with a tight straight/hollow body position throughout the entire skill; make sure the pointed toes do not get in front of the hips; teach straight legs & feet together throughout the entire skill; use spot and/or pit & mats if necessary.
• Running Back Handspring Full Twisting Layout – Making sure the Running Back Handspring LAYOUT is strong with good height & technique; teach proper set with arms by ears and head neutral out of a SINGLE Back Handspring; teach the half twist FIRST with the twist initiating LATE (after the LAYOUT has been sufficiently rotated); then progress to the FULL TWISTING LAYOUT; teaching to pull layout with head facing hips; then twist; teach to start twist by simultaneously pulling arms/head/shoulders, hips and pointed toes in the direction of the twist; teach to start and finish with feet and legs together w/ body in a straight/hollow body position throughout the entire skill; make sure the pointed toes do not get in front of the hips; use spot and/or pit & mats if necessary.
• Standing Tuck – Teach proper set with arms by ears and head; teach to pull tucked knees and pointed toes overhead while head faces knees; teach to grab and pull the tuck with hands behind the knees; teach knees and feet together throughout the skill; use spot and/or pit & mats if necessary!
• Running Punch Front Step Out Round-Off – Teach a proper long hurdle staying low to the ground as you gain forward momentum; punching off toes with feet slightly in front of the body; having both arms straight (by ears); Initiating rotation with the hips and a strong heel drive; tucking the knees & grabbing the front of shins/knees with both hands; preparing for the landing with both arms and the head in a neutral position spotting the ground for the step out in the Round-Off.

Teach

• Instructors will teach the student based on the student’s individual skill level.

REINFORCE

• Becoming a better jumper using Flexibility Training; Proper Technique and Strength/Conditioning.
• Focus on a more strenuous amount of proper stretching: Flexibility is the first step toward becoming a better jumper. Use this portion of class, after a light warm-up, to stretch the athletes so they are limber enough to execute the jumps desired.
• Jump technique section: This portion of the class will give students the opportunity to focus on the techniques of jumping: the approach into the jump, the proper lift needed to execute the jump, and landings. Athletes will also learn/train several drills geared toward perfecting their technique: arms, leg height, pointed toes, landings, etc. This will be the section of class where athletes will be working the actual jumps. They will individually work on jumps in-front of the mirrors while the staff rotates amongst them (Toe Touch, Right & Left Hurdler, Right & Left Herkie, and Pike Jumps).
• Lastly will be a conditioning/strengthening section: This final portion of the class will be geared towards making athletes physically stronger. Athletes will condition the above jump techniques and drills, as well as do leg and arm training to become stronger jumpers.
• If time permits, athletes will do a cool down regimen: This will be geared towards minimizing soreness by stretching. This not only will help with soreness, but is another opportunity to gain flexibility.
• Fact: our bodies do not truly stretch unless we are warm. If an athlete is lacking in any of the 3 principles of jumping, this class is especially for them. If an athlete has an injury but would like to remain active, this is also a great avenue to pursue because there are non-impact activities that they can do that do not involve every muscle in the body.

REINFORCE

• Proper stretching of the RIGHT, LEFT & Center Splits; ALWAYS aware to equally stretch BOTH SIDES of the body (Over Splits).
• Proper stretching of the Shoulders & Lower Back.
• Correct location of body, hips & hands for the Heel Stretch,
• Front Stretch, Bow N Arrow, Scorpion, Scale & Arabesque.
• Scorpion grips using WECC’s steps 1/2/3/4; Progress to kick Scorpions
• Scale grips at the ankle (Progression Knee/Shin) looking for the straight back leg
• Strong “Hi V’s” when performing skills with SLAP OFF
• Holding the correct Flyer’s Position on the Floor/Flyer’s Block for a minimum of 10+ seconds. Aware to equally stretch & train BOTH SIDES of the flyer’s body.
• Proper conditioning elements for arm strength in holding the flyer’s leg; Proper conditioning elements for leg strength in kicking or balancing the correct body positioning.

Coming Soon!