COACHING LOG # 3 - WEDNESDAY

Today is Level 4 practice. The level 4 team consist of 5 boys
Trainings are only 3hrs long...ideally this should be longer, but unfortunatelly we have not been able to lengthen out trainings.

WARM-UP:
5 min jump rope with the weight belts - focus is on the straight legs, the hgh rebound

PHYSICAL PREPARATION BASICS - 20mn
The level 4's will be moving up to level 5 and have to get used to a similar training structure as the older boys.
CIRCUIT # 1 (3sets x 15sec ea)
Tuck front lever
Single leg or full back levers
V-Hang (we do this for the kip for level 5, as preparation)

CIRCUIT # 2
We do 3 sets of 10
Chin-ups (between PB, chins above the PB)
Leg lifts
Push-ups on rings (feet elevated)(or PP)

Press to handstand x 20 each (3 boys can straddle press to HS on PB by themselves, 2 can't yet)
If they can straddle press they need to do at least 10 from straddle hold, and then in pike on floor. I go and spot each one for 5 on the PB pike press, straddle down, straddle press. in that order.

FIRST APPARATUS: Parallel Bars
Because the level 4 routines are SO simple (and yet even though they can a do all the skill but need to just get it all together) we do stations.
I work with 1 boy at a time on routines will the others do stations. (Or vice versa depending on person). I call changes every 2-3min and people rotate.

STATIONS:
Straddle hold press to HS lower to L or Str h. Press to 1/2 HS pike to L
High rear support and planched front support x 30sec with weight belt
HS hold on PB
Swing to HS on ends of PB
Upper arm cast (without swing) x 5 + 20 chicken wing dips
BREAK 7min or so

SECOND APPARATUS : Floor + Vault
This combination is new, but i need to try and squeeze in more events in the limited time without comprimising time spent of physical preparation.
First we will do basics line drill made up of the skills in their routines
HS fwd roll, hs pike fwd roll, bwd rolls, back extension roll to prone, back extesion to pike, standing cartwheel side finish
(THey are ready and i would like to devote more time to basic line drills, but to close to meet (2 weeks) and State (4 weeks)
I will work with 2 kids at a time on Floor routines while the others do stations

STATIONS:
Run-hurdle straight jump to 60cm box top x 10
Round-off over (longways) panel mat, jump back (for BHS) x 10
sBHS of angled springboard with 8in mat x 10 or into pit (I do this 100% to give kids who are afraid, but capable, the sensation, i will not spend time on it after today if they show they are jumping and commiting to the skill
Handstand block x 10

THIRD APPARATUS: Pommel Horse
Its all about getting those circles here..Their single leg work is not to bad, flexibility restrictions for 1 boy, and some leg tensions for another they are actually swinging quite well.. Some get stuck on the continous leg cuts, so today will sepend time today working on legs cuts forward and backward on both legs

STATIONS
Bucket on floor mushroom with weight belt + spindels
Buckets with floor pommel between handles with weight belt
Circles 1/4, 1/2, 3/4, 1/1 (ONLY! doing the position that they are capable off).. i am going a step back to refine positions
Possible loops on floor buck?? need to see if i can remove the handle

FLEXIBILITY
Splits in all 3 possition, 3 x 30sec rotations -
Stalder and pike hangs 3 x 30sec -- focus is on compression( in under grip). --- new exercise -- quad stretch between x 30 sec
Bridges (feet elevated and not) + Dorsal hangs 2-3 x 30sec
el-grip hangs, and beat swings. 45sec