Accelerations Gymnastics, Inc.
Rules and Policies
Season 2008 2009
Welcome to Accelerations Gymnastics, Inc.! You should be proud that your child has been selected for our competitive program. We take great pride in our program and set high standards for success. With these standards comes a great responsibility. We expect a lot from our athletes and their parents. This booklet will give you the guidelines of what we expect from each athlete and parent. This booklet is comprehensive and should answer any questions you might have. If you do have questions about any of our policies, feel free to contact me, or any of the staff at:
(717) 560-4978 Gym Hours of Operation: M-F 9-12, 1-8 PM
(717) 560-5937 Fax Sat 8-12 PM
Mission Statement:
We are responsible for the growth and development of young minds and bodies; therefore, we adhere to a structured and disciplined program. We instill in our athletes the desire to be champions through positive reinforcement and hard work. We believe that the best things in life are achieved only through dedication, motivation and hard work. We train our athletes to their limits and are constantly testing those limits. We instill values that can be used for the rest of their lives. We are the professionals and take our responsibility very seriously.
Accelerations Gymnastics, Inc. Philosophy:
Preparation is key in this sport; hard work and efficient practices are the only way to be really prepared. A strong athlete is a good athlete, so conditioning, flexibility and a focus on basic skills is stressed. We will ask your child to train quite a few hours a week, but these hours are important to avoid taking short cuts. Short cuts lead to injuries, or failure to succeed. We want the best for our athletes, so we train them hard physically and mentally. In this world, people have to learn to be punctual, polite and hard working. These traits are ingrained in our athletes at an early age. Athletes have been proven to be good students in school because they strive to be the best. Gymnastics is a competitive sport and breeds a competitive attitude.
Three Golden Rules in the Gym:
1) The athlete must be on time for practice
2) The athlete must respect and be polite to coaches and teammates
3) The athlete must work hard while in the gym
Training Options:
Big Cats and Rising Stars:
Athlete agrees to participate in class once or twice a week for 85 minutes at a time (either Tuesday and Thursday mornings from 9:00 10:30, or Monday, Wednesday and Thursday from 5:30 7:00). This is a fun transition to our competitive program with no special requirements of the family other than punctuality and possibly participation in the Fundraising (not required).
Level IV:
Athlete agrees to train either three days a week, but four days a week is recommended, for 3 hours at a time. Training days are Monday, Tuesday, Thursday and Friday from 4:30 7:30 PM. This is a non-competitive level and will be a developmental year. Parents are responsible for participating in mandatory fundraisers and will have a yearly assessment of $300 (paid in two installments).
Option I: Home-Schooling Option
Athlete agrees to be ready to begin practice Monday - Friday at 6:30 every morning. Practice will begin at 6:10am and conclude at 9:00am. Schooling will begin at 9:00am and conclude at 11:30am for lunch. School resumes at Noon until 1:30. Afternoon practice is 1:30pm 4:30pm. Saturday practice begins at 8:00am and concludes at Noon.
Option I: Twice a Day Option
Athlete agrees to train twice a day (Monday Friday 6:30 8:00 and 2:30 6:00 and Saturday from 8:00am - Noon) and will make gymnastics a top priority.
The two Option I programs have the most responsibilities and requirements, all of which must be adhered to. Athletes and parents agree to all rules and policies herein. Athletes agree not to miss more than two days per month. This is the best method to show results.
Option II:
Athlete agrees to train six days per week and may miss no more than two days a month due to illness during the season. Competition this year will be available, but must possess skills, strength and flexibility requirements. Athletes and parents agree to all rules and policies herein.
Option III:
Athlete wants to work hard and commit to four days a week (compulsory), or six days a week (optional) from 3:30 7:30. The option to compete is up to the athlete. This is for the athlete who wants to do gymnastics, compete, with the option of a lighter schedule. Competitions will be invitationals, local competitions, along with sectionals and state meets. Athletes are asked not to miss more than three work-outs a month.
These three options allow for all types of athletes. If you choose one of the first two options, all the rules and policies must be adhered to. You can not be a competitive athlete and not have responsibilities!
USAG Memberships: Cost - $55/year
Before a gymnast can compete, they must register with USA Gymnastics (USAG). The USAG is the national governing body for the sport of gymnastics in the United States. Membership in USAG allows gymnasts to compete in USAG sanctioned meets, provides a complimentary subscription to USA Gymnastics Magazine, and includes some insurance coverage at USAG sanctioned competitions. There is a registration fee of $55, set by the USAG. Gymnasts must renew their USAG membership each year and can have the office register your child online.
Registration Fee: Cost - $25/year/person or $35/year/family
This fee is for insurance and administration fees and are paid on September 1 every year.
Assessments/membership fees
An assessment or membership fee will be imposed for all athletes. The assessment program is an important and necessary part of becoming a competitive team member. January 1st is the beginning of the new fiscal year for the Team. This fee will help offset the coaches expenses for competitions, clinics, coachs education, membership fees and new equipment for team use. Optional athletes will be charged $800 per year and Compulsory athletes will be charged $600 per year. (Non-competitive athletes will pay an assessment of $300). *Assessment fees are subject to change on an annual basis depending on the meet schedule.
One half of assessment fees are due by December 1st and the second half is due by February 1st (Can be paid by fund raising, or by check, cash, and credit card). An unpaid balance means the gymnast will not be allowed to compete until the assessment is paid in full, nor will the gymnast compete the following season until the assessment obligation is met.
Training Schedule
Level IV: Minimum of three days a week 3x/wk $160
Monday, Tuesday, Thursday and Friday 4:30 7:30 4x/wk $190
Level V, VI: Minimum of four days a week 4x/wk $190
Monday Friday 4:15 7:30PM 5x/wk $215
Option I: Home-Schooling 6x/wk $260
Monday Friday 6:30 9:00AM, 1:30 4:30PM
Saturday 8:00 12:00 Noon
Option I: Twice a Day 6x/wk $245
Monday Friday 6:30 8:00AM and 2:30 6:00PM
Saturday - 8:00 12:00 Noon
Option II: Six days a week 6x/wk $235
All levels V and up
Monday Friday 2:30 7:00 PM
Saturday 8:00 12:00 Noon
Option III:
Level V and VI (Five days a week minimum) 5x/wk $215
Monday Thursday 4:30 7:30PM
Friday 3:30 7:00PM (Optional Practice Day for FREE)
Level VII, VIII, IX, X (Six days per week is mandatory) 6x/wk $235
Monday Thursday 4:30 7:30PM
Friday 4:30 7:00PM
Saturday 8:00 12:00PM
For option I:
Parents are asked to get permission from the school district for early dismissal from school to accommodate the training schedule. Otherwise, we recommend home schooling or dual enrollment. Our objective is to provide the training necessary to help your daughter achieve their goals (college scholarship, National Elite, International Elite and even Olympics).
Accelerations Gymnastics, Inc. has the goal of producing the absolute best athletes possible. In order to do this, we schedule a lot of hours. To mentally and physically prepare the athlete to be the best, these hours are required. No athlete will move to the next level unless the schedule for that level is met. This is a safety issue, the fewer hours at a higher-level means corners will be cut. That is how the athlete gets hurt. Our number one concern is the safety of our athletes. If an athlete does not get the job done in normal practice time, they will be required to stay until their task is completed, or schedule a private lesson to accomplish this task.
We recommend that the Level IX athletes and above look into home schooling (we will help set this up if needed). This will allow the athletes to train hard and not have to worry about long hours of studying after practice. If you want your child in peak condition during competition season, home schooling or dual enrollment is an asset. Homework and studies get harder during competition season, and this is the time that kids get sick. If home schooling is not an option, time management is a must. The training will get more intense and more will be expected of the athletes during the competition season.
Strength and Flexibility Requirements
20 Leg lifts 15 Pull-ups
1 Rope climb in L seat 1 Press Handstand
40 Push-ups in 60 seconds 14 Vertical Jump
20 Second Handstand 20 M Sprint in 3 seconds
Front and back splits, hips straight Straddle split
Bridge to 90 degrees Pike stretch
Cast Handstand (Level 6 & up)
Compulsory and Optional athletes will have the same leotard and the same warm-ups. A warm-up leotard is recommended, but not mandatory (either all athletes have them, or all athletes do not have them). Bags and grips are optional. All athletes traveling to competition will dress in a respectful manner that will reflect positively on AGI.
Competition and Assessments:
Accelerations Gymnastics, Inc. is a 501.3C non-profit organization established to promote the development and welfare of the athletes. It is governed with the stipulations inherent to any non-profit group; such as established bylaws governing how the organization conducts business, access to records, etc. Accelerations Gymnastics, Inc. is run by Greg Kucera, President, assisted by Malcolm Parker, Vice President and Janet Kucera, Treasurer/secretary. Monthly meetings are held on the last Thursday of the month and all are welcome to attend.
Fund Raising
AGA will organize two mandatory fund raiser every year. Parents and families are required to participate.
1) Red Rose Invitational March 13 15, 2009 All families must agree to participate all three days in order for this fund raiser to be a success (non-participation will result in $100 fine per day).
2) Yearbook Sales All families are responsible for selling two full page ads for this years yearbook ($240). All excess profit goes directly into your personal quota (to be used for competition fees, expenses for your child, etc.)
3) AGI officers will allow parents to initiate as many fund raisers as they wish, using the 501 © 3 status. Parents are not required to participate in these extra fund raisers (AGI will assist parents as much as possible, but will not be expected to participate).
The fundraising can be used to pay assessments/membership fees. After the fees are paid, any funds raised above the assessment/membership fee, 90% goes to the familys personal expense account and 101% goes to the general fund.
Personal expense accounts can be used for meet expenses, entry fees, uniforms, floor music, choreography, or etc. (Not to be used for parents, only to be used for the athletes expenses).
Team Expenses:
The following is a list of average costs associated with the competitive program, above and beyond the tuition and membership fees:
Competitive and warm-up leotards - Leotard - $95, Warm up/$140
Meet fees $50 - $105 per meet
Optional music (Level VII and up) $50 per CD
Beam and floor choreography (Level VII and above) $500 & $100 respectively
Clinics, private lessons, and other coaching related expenses
Coaches travel expenses, education, membership fees
Annual assessment fees $300, $600 or $800 depending on level
These costs are determined annually by the officers of Accelerations Gymnastics, Inc.
Meet Fees:
All meet fees must be paid prior to each meet registration deadline. In addition to the meet fee being paid by the deadline, the gymnast must be current with payment to the gym.
Reservations:
Accelerations Gymnastics, Inc. will be responsible for the coaches and all travel arrangements should be coordinated with Greg. PARENTS ARE RESPONSIBLE FOR THEIR OWN TRAVEL ARRANGEMENTS. ATHLETES WILL TRAVEL WITH THEIR COACHES DURING AWAY MEETS (With the exception of vacation time set up AFTER a luxury competition). We recommend not staying over more than two days, especially during competition season. The athletes get de-conditioned very quickly.
Private Lessons:
If an athlete is having trouble with a skill, the coach will recommend a private lesson. An athlete can ask for private lessons as well. Private lessons can be scheduled any time that does not conflict with normal practice hours. The cost is $40.00 per hour and $25 per half hour and will be paid prior to the lesson. All cancellations must be reported at least 12 hours before the lesson, otherwise the lesson fee will be charged. No exceptions!!
Gym Attire:
Athletes are required to wear a leotard. No make-up allowed at competition, this is not a fashion show! No shirts or shorts are acceptable!! During Warm ups, all athletes are required to wear warm up suits (athletes are required to be standardized in clothing). Beam Shoes are acceptable on Beam only. Hair must be out of face and put up enough so hair can not touch face. Glasses must have straps. No earrings with the exception of studs. No Body Piercing!! We also have grooming standards.
Taping:
Taping and wrapping must be done well before practice. If you need a coach to tape a body part, come early enough to get it done. Make sure the coach knows what needs to be taped and that you need them to tape it the day before. AGA will provide tape for initial injuries, lasting a week to two weeks. An exercise program will be given to the athlete to rehab the injury. Any chronic injuries, the athlete will need to provide their own tape.
Injuries:
Coaches must be notified immediately upon injuries. If you dont tell us, we cant help you. We will assume you are ok until you inform us otherwise. Working on an injury will only hurt you. Major injuries must be treated by an orthopedic doctor, and results must be reported immediately to the staff. A note is required to return to practice for specific injuries (torn ligaments, worse than a 2nd degree sprain, cartilage tears, surgical procedures, and etc). Athletes need to warm up any weak areas before practice and ice after the practice. This is YOUR responsibility, not the coach. If you dont treat it, it will get worse. Ask your coach for exercises to strengthen injured or weak areas.
Injuries occurring during practice will be evaluated by the coach. If the injury is minor, athlete will sit aside and ice for 10 to 15 minutes. Athlete is encouraged to participate in any activities that do not cause pain to injured area. Athletes who are injured are still required to come to practice on time. They will have a set routine to follow including specific conditioning, stretching, rehabilitation exercises and conditioning with the team. Each athletes case will be evaluated on an individual basis.
Health:
We recommend that athletes are taking some type of FDA approved vitamins, since our regimented training program can easily deplete the body of necessary nutrients. Personally, I would use Flintstone Vitamins or Juice Plus supplements. Juice plus is all natural and is made of only fruits and vegetables. They come in tablets and gummy bears and powders. Please check with your physician before initiating a supplement other than these two recommended types. Ask Accelerations Gymnastics, Inc. staff, we can make recommendations. You can also look on the USOC web site to see what supplements are acceptable.
Athletes will have a very high metabolism, this means that they will have to eat a lot and eat often. Lots of protein is recommended and eating something with some protein within 30 minutes after practice is over. The body breaks down during practice and needs to re-build; food is the fuel for this re-building. Athletes should avoid dairy products at least an hour before practice. Dairy products can irritate an athletes stomach during practice. Drink lots of water, not soda. Caffeine is a diuretic (removes water from the body), so athletes should stay away from caffeinated soda, coffee, tea, chocolate and anything else that will take water from the body. My recommendation is that the athletes dont put anything in their mouth that does not provide energy or vitamins and minerals. Nutrition is the key to a sharp mind and a strong body.
Injured List:
All injured athletes are required to attend practice!!
Punctuality:
Being on time is an area we at Accelerations Gymnastics, Inc. take VERY seriously. All athletes are required to be on time, without exception. The warm up period is the most important for preparing an athlete for training. If an athlete is late and misses that time, there may be an increased chance of injury. Any athlete coming late will have to warm up on their own and miss part of their first event. If an athlete has an appointment and will be late for practice, let the staff know. They will still have to warm up on their own, but it is better than missing the practice entirely. Try to set up appointments that do not interfere with practice times.
Leaving Early:
All athletes are required to cool down after practice and this prevents soreness and injuries. Every athlete is in the same situation, they all have homework and responsibilities. We believe that all athletes on the team are required to have the same standards. We are a team and there are no individual priorities.
Vacations:
The gym will be closed for Thanksgiving day, December 24th to January 1st (but will offer a few practice days during this week since this is the start of competition season), and the week including the weekend prior to the 4th of July to the weekend following the 4th. Vacations should be set according to the gym schedule. We ask that no vacations are set during competition season, since athletes are trained in a progressive manner to prepare them for the final competition of the year. Skipping practice during the competition season will be detrimental to the athletes performance, and could cause an athlete to get injured. Athletes who miss practice from January to May are most susceptible to injuries because of the progressive and intense nature of this training period.
During school breaks, practice will be scheduled in the mornings. This will allow the athletes time to enjoy their vacation and not tire them out before practice. Morning practice will occur only on those days that a majority of athletes have off.
Competition Season:
Competition season may vary depending on the level of the athlete, but will start in December and run until May. The Elite calendar has a winter and summer season. One starts in January and the other starts in May. The TOPS program starts in June.
Competition:
The Night Before:
At an away competition, the coaches from Accelerations Gymnastics, Inc. are responsible for the athletes during the competition days. The athletes should share rooms with their team-mates. This rule is made to teach the athletes how to prepare the night before a competition. It also forms cohesion with team-mates. We want your child to perform at their best during competition, so we have set standards for sleep away meets.
We do not let the athletes swim the night before a competition. The curfew is 9 PM for all athletes. No candy, chocolate or junk food the night before a competition. Any activities will be scheduled as a team, no individual activities. We work as a team, train as a team, compete as a team, travel as a team, and play as a team. We ask that athletes are standardized with what they wear when traveling. We want to present the appearance of uniformity, team spirit and professionalism at and before a competition.
We ask that an extended vacation during a competition be scheduled after a competition, not before. Please discuss these plans with the coaches well in advance, because vacations during competition season are highly discouraged.
During the Competition:
All athletes should arrive at least 30 minutes before open stretch. They should be well groomed with their hair up and out of their face. The hair must be tight enough as not to come out during competition because this is a deduction. Spandex, shirts, shorts, make-up and jewelry are not acceptable at a competition. Athletes will wear a warm up leotard and warm up suits for warm ups and a competition leotard during competition. Hair ties, sparkles, socks and etc. should be standardized with teammates.
Once an athlete steps into the competition facility, they are the responsibility of Accelerations Gymnastics, Inc. staff (This goes for clinics as well). Athletes are not allowed to go into the stands to talk to parents during the competition. Parents should not approach coaches, athletes or judges during a competition. This could lead to a deduction in team score. Parents are asked not to discuss gym politics at competitions. We are a professional organization with a program that works; we do not want any bad publicity. Our appearance, performance and professionalism at competitions are what attract new clients to our gym.
After the Competition:
Once the last competitor has finished, athletes are allowed to go to their parents. All team members must stay together until all teammates are finished competing. Please let the coaches know that you are leaving. Also, we recommend getting together with other parents to go to eat as a team. We want parents, families and athletes to bond and form friendships. You will be spending a great deal of time with these people; you might as well get to know them.
Approaching the Staff:
We know that you, as parents, will have questions, comments and concerns. This does not mean you can approach a coach and just start venting. An appointment must be made after a 24 hour period has passed. This allows the coach to gather his thoughts and you to prepare your thoughts as well. Impromptu meetings tend to have lose, lose results. No staff members are to be approached in the gym, in the parking lot, and no coach will receive calls at home!!
Mobility Rules:
In order to advance to the next level, the gymnast must attain the following score in three separate meets and these skill sets:
Level IV: Score a 36.00; pike glide kip, round off back handspring, handstand on the beam for five seconds, cartwheel on high beam (three out of three), front handspring vault, and all splits.
Level V: Score a 36.00, glide kip cast handstand, tap swing to fly-away, round off back handspring layout, front handspring fly spring, front tuck, front handspring vault with a speed of under 3.0 seconds and eleven steps, all over-splits, back walkover on each leg, back walkover on high beam (three out of three), 180 degree split leaps on both legs on beam, and handstand for 10 seconds on beam.
Level VI: Score a 36.00, all over splits, glide kip cast handstand, clear hip handstand, long kip Ύ cast to baby giant to support, layout fly-away, round off whip to layout, front handspring fly spring front pike, front tuck punch front tuck, standing back tuck, front handspring full vault, two back walkover series on beam, back handspring, switch leap to 180 degrees on beam, handstand to immediate back handspring, cartwheel back layout dismount on beam, and handstand for 15 seconds.
Level VII: Score a 36.00, all three active splits, shoulder flexibility, 30 second handstand, glide kip cast handstand pirouette and hold feet up, three clear hips each to 3/4 handstand, uprise clear hip Ύ handstand, kip handstand five giants to layout flyaway, straddle back holding feet up, round off whip immediate layout, front through to layout full (must be able to land a half), front handspring two fly springs front pike, tsuk pike, front handspring one and a half vault, three back handspring series on high beam, front handspring on beam, standing back tuck on beam, round off layout off beam and back hand spring layout step out on floor.
Level VIII: Score a 36.50, all active splits, 180 degree split leaps on floor and beam on both legs, 180 degree switch side leap, shoulder flexibility, glide kip cast handstand full pirouette, five clear hip handstands in a row, blind change to three front giants pirouette immediate layout, double pike off bars onto resi, straddle back handstand or equivalent, front handspring front vault, tsuk layout or yurchenko vault, front through or whip to one and a half and double full, double pike on resi, front handspring front layout front pike, three tenths bonus on floor and beam through dance combinations, front handspring front full, triple series with a layout on high beam, front tuck on beam, second flight series, round off double full or double back off beam, and a one minute handstand.
Level IX: Score a 37.00, all flexibility tests, seven tenths bonus on floor, beam and bars, two separate vaults with a start value of 9.8 or higher, two major releases on bars, triple series on beam and two separate flight combinations, two different double salto combinations and one triple salto combination, and one minute handstand on beam.
Camp:
We require that athletes attend our camp during the summer. We will have camp starting the third week of June and concluding the last week in August. We also recommend that athletes avoid going to any other camps during the summer (unless accompanied by our coaches), since this is the time to learn new skills and condition the athletes for the next level. We will bring in Judges, visiting coaches, clinicians, physicians, psychologists, and guest speakers during the camps.
Agreement
As the parents/legal guardians of , we agree to and understand the conditions imposed by this manual. We also understand that failure to adhere to these policies will lead to disqualification of athlete from option I, or II.
Signature of Parent/guardian
I, , agree to and understand the conditions imposed by this manual. I also understand that failure to adhere to these policies will lead to my disqualification from Team A.
As the parent(s)/guardian(s) of , I/we grant permission to the coaching staff of Accelerations Gymnastics, Inc. Training Center, in the case of an emergency, to transport the athlete, or bring in medical professionals as deemed necessary. This waiver grants permission relating to competition, training, over-night obligations and etc.
Parent/guardian signature)
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Return to AGI Office
As the parents/legal guardians of , we agree to and understand the conditions imposed by this manual. We also understand that failure to adhere to these policies will lead to disqualification of athlete from option I, or II.
Signature of Parent/guardian
I, , agree to and understand the conditions imposed by this manual. I also understand that failure to adhere to these policies will lead to my disqualification from Team A.
As the parent(s)/guardian(s) of , I/we grant permission to the coaching staff of Accelerations Gymnastics, Inc. Training Center, in the case of an emergency, to transport the athlete, or bring in medical professionals as deemed necessary. This waiver grants permission relating to competition, training, over-night obligations and etc.
Parent/guardian signature)
Additional Information
Meet Schedule
October
25 Intra-squad Meet AGA All Levels
November
8 9 Black Eyed Susan Landover, MD Prince Geo 7 - 9
22 23 Thanksgiving Scrimmage ASAP 5, 6
December
12 - 14 Christmas on Chesapeake Inner Harbor, Docksiders 7 9
13 15 Judges Cup TBA 5, 6
January
2 4 Classic for the Cure East Brunswick Hilton, NJ All Levels
2 4 National Judges Cup Kissimee, FL 7
23 25 Parkettes Invitational Allentown, PA All Levels
February
13 15 Hard Rock Invitational Arizona Sunrays, Phoenix All Levels
27 28 Pink Invitational AJS Pancott, W Chester All Levels
March
14 15 Red Rose Home Meet, McCaskey All Levels
28 29 Level 9 10 States Girls Co-op 9, 10
April
4 5 Level 8 States Gym Dandys, Washington 8
17 19 Level 9 Regionals TBA 9
18 19 Level 5, 6 Sectionals CPAG, Harrisburg 5,6
25 26 Level 7 Sectionals Prestige 7
May
2 3 Level 5 States Ursinus College, Berks East 5
2 3 Level 8 Regionals TBA 8
9 10 Level 7 States Chambersburg, PA Rainbow 7
8 10 Eastern Nationals TBA 9
16 17 Level 6 States Somerton, National Guard 6
Observed Holidays Thanksgiving November 27, Christmas December 24 25, New Years Day January 1, Memorial Day May 25. If ALL athletes have off of school, practice will be from 8:00 am 1:00pm. The gym will be closed from June 29 July 5, 2009.
2008 2009 Accelerations Gymnastics, Inc.
Team Picture Biography Questionnaire
Due: September 30, 2006 Team Pictures on Monday, September 11 at 4:30
Athlete Name:
Date of Birth: Age:
Parents Names:
Home Town:
Favorite Event:
Favorite Gymnast:
Favorite Food:
Favorite Subject:
Favorite Meet:
Future Career:
Accomplishments:
Accelerations Gymnastics Academy
Conditioning
General Conditioning
15 Jumping Jacks
15 Roll back jump ups
20 Jump lunges
5 Roll back jump ups, each leg
15 Tuck Jumps
15 Tuck Straddles
15 Sliding Sit ups
5 Feet over head stretch
15 V ups, arms up
15 Second hollow rocks
15 Second side rocks, both sides
15 Second arch rocks
25 Arch ups
10 V-ups arms down
10 Seconds hollow rocks, hands behind head
10 Seconds hollow rocks, arms down
20 Tuck-ins
15 Push-ups with leg raise, hips straight
10 Regular push-ups
10 Clapping push-ups
15 Fingertip push-ups
15 Second wrist stretch
15 Second tuck up hold
15 Leg raises, hands past knees
15 Second L seat hold
20 Hamstring push-ups
15 Second calf stretch in squat
15 Second pike stretch, edge of floor
Specific Conditioning
20 Leg lifts, timed
20 Pull ups, knees up with block
2 Rope climbs, timed
20 Press hand-stands
10 Sprints
10 Lever chin ups
50 Push-ups, timed
Handstand push-ups
Handstand hold, 30 seconds
20 Heal raises each leg
Stretching
One foot on high beam, leg straight, 30 seconds each
Pike stretch, holding beam uprights
TOPS stretch, 60 seconds
Splits, front leg up, back foot flexed, 60 seconds
Splits, back leg up, 60 seconds
Splits, front leg up, back foot pointed, 60 seconds
Froggy stretch, 30 seconds, partner stretch
Straddle stretch, 60 seconds, partner stretch
Shoulder stretch on beam, partner stretch
Bridge, 30 seconds, partner stretch
5 Kneeling bridge, round back
5 Standing bridge, round back
5 Down and up, bridge on each leg
5 Front limbers
5 Walk-overs on each leg, forward, back