PRACTICE – GAME DAY – COMPETITION ORGANIZATION
10:00-05
Introduction
10:05-10
Be Organized
1. Reduces Stress- For the athlete’s and for yourself – keeps everyone on the same page.
2. Efficiency- Every practice has a purpose – make sure everything you are practicing is either
going to be incorporated in a game, rally, or competition routine.
3. Prep- Take the time to prepare for each practice, game, or competition.
Practice Organization
1. Outline year- Meet w/ captains or seniors to go over the year
a. May – Mid June = Skills assessment, competition requirements, expectations,
technique training, and conditioning.
b. Mid June – End of June = Vacation, maintain physical training, review game material.
c. July = Skills reassessment, game material review, begin competition team tryouts,
continue skills training.
d. August – August 25th = Vacation, maintain physical training and tumbling, prepare for
game material evaluation on the 26th.
e. September – October = Begin competition routines, prepare for fall pep rally,
choreography for unity routine and homecoming events.
f. November – December = First phase of Competitions and exhibitions, review
Basketball material, grade check, and winter break (Varsity Alumni comp practice).
g. January = Continue competition & perfect warm-up routine, Basketball games.
h. February = Florida, final competition phase, prepare for sports rally, additional games.
i. March = Exhibitions, final competition phase, preparing for tryouts.
10:10-25
10:25-35
10:35-40
10:40-45
2. Set Practice Schedule & stick to it!! –
Monday
2:45-3:00
Warm-up/Stretch
3:00- 3:05
H20
3:05- 4:00
Stunting
4:00-4:30
Tumbling
4:30-4:45
Full Stretch/ Announcements
Game Day
1. Assign responsibilities to EVERYONE – from boxes to our mic stand even seniors have a
responsibility.
2. Pre-game routine –
a. Set-up – boxes, posters, and sound system *no one leaves till it’s done*
b. Restroom break –freshen up and Lips on!
c. Warm-up – circle routine, stretch, tumble, stunts sequence, home =pre game
Competition Day
Tip: Make sure you go over the schedule the practice before comp day!
1. Arrival – Moment they step out of car, bus, or van competition starts! Captains do warm-up
routine from either practice or game. I check-in
2. Pre-mat time – Mark it full-out, warm-up stunts, warm-up standings (if grass or mat avail)
3. Timed warm-up – Everyone knows warm-up routine before comp- anticipate changes
4. Reduces stress, teaches athlete to be more efficient, and the whole team is prepared!
Questions
TUMBLING FROM SPRING FLOOR TO HARD BLUE
11:00-05
Introduction –
1. Hardest part is making their mind believe that their body can do it!
2. Poor technique and weakness is hidden by the spring floor and exposed on the HARD BLUE.
11:05-10
Getting Started –
1. Have the right equipment – Flexi roll, cheese mat/wedge, panel mat.
2. Use household products – Swim noodle, sand bottles, and sponge squeeze.
3. Make sure athletes are physically strong enough and flexible enough to do high impact
tumbling on hard blue.
4. If you do not know how to instruct tumbling, hire from local gymnastics center.
5. Form & Strength = Power
11:10-20
Form (please excuse the stick figures  )
1. Body Alignment –
a. Entry- Super glue arms to ears and a deep lunge.
This is what the entry and exit looks like =
b. Exit –Arms up fast and return to deep lunge
2. Spot the Problems a. Shoulders not flexible enough – bridge on the line or noodle countdown
BAD
GOOD
b. Arms or legs wide- Use an industrial strength rubber band or sponges
11:20-30
Strength
1. Upper body – Alternating push-ups, wall stands, wall blocks, superman pulls, sand bottles.
2. Core – Asst. leg lifts, bicycles, hallow body holds.
3. Lower body – Lunge walks, single leg hops, hurdle jumps, lateral squats, ski jumps.
4. Lowest body part (take off shoes  ) - Ballerina girl, toe taps, toe raises.
11:30-40
Learn from my Mistakes
1. Do not tumble hard every day – Body needs recovery time, Quality over Quantity
2. Get creative when you have nothing – History book, double flexi rolls, flip the edge over.
3. Big sister - Little sister – Accountability, team unity, synchronization, Tumble Check
11:40-45
Questions