CAMPS LESSON PLANS
A TEAM Camp #1
Vault
Handstands/
Front handsprings
Bars
Glides
Tap swings
Casts
Beam
Handstands
Step turns
Split jumps / leaps
(Tough) Tuesday
(CARDIO)
Mat pushes
Sprinting
Jumping
(ARMS)
Rope climbs
Bent arm hang
Pull ups
(WOW ME)
Wednesday
Stack up mats
behind vault
Yurchenkos
Bar on trampoline
Kip casts
Flyaways
Cast handstands
Spotted giants?
“B” skills
Thursday (DANCE)
Twists
Tsuks
Yurchenkos
Tumbling on
trampoline
Flyaway drill?
Cast handstand
drill (from kip)
(ABS/ BACK)
Push up hold (1
arm up)
V ups under beam
Straddle hold
Hurdle cartwheel/
round off
dismounts
Back walkovers/
Back handsprings
“B” skills
Dance:
Jump connections
Switch leaps
Use therabands
(Fun) Friday
Upgraded vaults
based on
Thursday
“double back”
drill on
trampoline
Tsuks off the end?
Cast handstands
Clear hips
Spotted giants?
Twisting flyaways
Monday (BASICS)
Flight skills
“B” dance
Twisting
dismounts
Saltos?
Floor
Basics tumbling
lines up to round
off back
handsprings
(LEGS)
Froggers
Walking lunges
Squats
Wall sit
Cross tumbling
Onto resi?
Dance:
Different dance
passages
Switch leaps
uphill and with
ankle weights
Turns
Cross tumblingFHSFT
Layouts
Twists
Backtucks
MONDAY (Basics)
Vault:
2x3 Sprints to the gym 2 mirror
Handstand kick ups to wall as fast as possible
Drilling round:
1. Sprint- jump up on vault, front tuck off
2. Heel drives on trainer
3. Handstand block to flat back from
spring board to red mat (hands on
board)
4. Arm circle block to belly on trampoline
mat
Front handspring round
1. FHS on vault
2. FHS over trainer
3. Step handstand flat backs onto red mat
(hands on mat)
4. FHS and fly springs on trampoline
Half on or last years vault round if time
BARS:
5 connected hollow casts on every bar (last one as
high as possible)
Round one:
1. Spotted hollow casts or cast handstands
(add BHC)
2. Tight body tap swings
3. 5 connected mounts
4. 5 straddle, 5 pike glides
Round 2: (SILVER)
1. Pullover, BHC, BHC, Sole circle
2. Tight body tap swings (spotted)
3. Pullover, BHC, BHC undershoot
4. Pullover, BHC, BHC, Squat on straight jump
Round 3: (GOLD)
1. Pullover, BHC, squat on, tap swing, tap
swing ½ turn dismount
2. Tap swing ½ turn dismounts
3. Horizontal cast BHC
4. KIPS
Round 4? (PLATINUM)
1. Clear hips or flyaways
2. Long hang kip- flyaway if possible
3. Cast handstands
4. Kip, above horizontal cast
BEAM:
Round 1: turns
1. Turn prep to 10 second releve hold on each
foot (3)
2. Step ½ turns (5)
3. Step full turns (10)
4. Step full and a half turns (5)
Round 2: Jumps/leaps (5 of each)
1. Split jumps
2. Split leaps
3. Split jump/ leap connection
4. Switch leaps/ “B” jumps
Round 3: Acro (5 of each)
1. Handstands
2. Rolling acro
3. Cartwheels
4. Back walkovers
Round 4: Dismounts (5 of each)
1. Cartwheel to handstand
2. Barani
3. Front tuck/ Back tuck
4. Cartwheel back tuck
If more time work on flight skills
FLOOR:
5 of each- “T” in and out and land and finish!!
1. Handstand holds
2. Cartwheels on each foot
3. Handstand forward rolls
4. Front limbers
5. Front walkovers
6. Back walkovers
7. Round offs (stick and finish)
8. Standing back handsprings
9. Dive rolls
10. Front handsprings
11. Fly springs
12. Front tucks
Cross tumbling
1. Connected round offs
2. ROBHS
3. Front handspring step outs (run to corner
with arms up)
4. Front handspring two-foot rebound
5. FHS step out ROBHS
6. FHS dive roll
7. Front tuck
8. FHS front tuck
9. ROBHSBT
10. Pikes/ layouts?
(Tough) TUESDAY
VAULT: (Cardio)
Stations- 1 min each
1. Mat push (small panel) down and back
2. Jumping jacks on resi
3. Stuck, split, straddle jumps on trampoline
4. Tuck jumps on trampoline mat
5. Jumping up and down on a panel
In between each station hold body position 1 minPush up, Hollow, Superman, Plank, Stretch
BARS: (ARMS)
Stations- 30 sec each
1. Handstand hold on wall bar
2. Pull downs
3. Pull ups (toes on floor)
4. Rope climb (if they don’t make it, 10 push ups)
5. Feet on handstand trainer hands on floor bars push up hold
6. Tuck ups on high bar
7. Upside down hollow body hold (bar 3)
8. Bent arm hang on rings
9. Straight leg leg lifts on Stahl bars
10. Pike ups with feet on ball
11. Connected pullovers
BEAM:
Stations- 2 beam jumps in between each one
1. Push up hold (2 arms, 1 arm, other arm) 1 min total
2. 50 toe rises, 10 second hold after every 10
3. 10 log roll v- ups (touch the beam with arms and legs) hold hollow after each
4. Sitting straddle hold
FLOOR: (LEGS) 10-9-8
Jog down and back
10 squats
9 knee to lunge
8 plyo jumps
7 split squats
6 step backs
5 starbursts
4 froggers
3 jumping lunges
2 burpees
1 min wall sit