Team 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