Hello GymJam Families,
Finally some nice information and not an e-mail about what has been taken away.
We have many homeschool/charter students who use their school funds to do gymnastics. Since it looks like we will be closed for a while, the schools have requested that we finish the month’s classes online/virtually.
Below is the workout for this week. However, even if your child is not a homeschooler, this is probably useful for all our members or siblings. Team members have also been getting additional plans from their coaches.
In addition, we will be doing Instagram/Facebook Live events and having the coaches make work out videos. Please tune in today for our first Instagram Live at 4:00pm, where two-time Olympian and GymJam’s Optional Girls Team Coach, Stephen McCain, will be talking about nutrition. Go to wallersgymjam on either Instagram or Facebook.
Thank you and Happy Hibernating 🙂
Cindy Waller
Hello families,
We hope you are all well and adjusting to this current “normal”. We are truly missing all of your smiling faces and enjoying the amazing energy of the children. Please see the lesson plan below for some ways to keep the students gymnastics ready as we navigate this situation. We realize without equipment and proper mats it may be tricky to work on certain skills, but we can choose to see this as a great opportunity for our young athletes to work on strength and shaping. All of the activities have been done previously in classes. Please feel free to reach out to if you have questions and we will pass them along to your coach.
If weather allows, do these outdoors for some fresh air and Vitamin D!
Warm ups – one minute each
Run (in place if necessary)
Jumping jacks
High knees runs
Bear crawls forward and backward
Skips
Stretching – Hold each for a slow count of 8
Standing straddle – reach with straight legs to right foot, left foot, middle
Slide down, maintaining straight legs to sitting straddle position.
Reach to each foot separately with two hands, maintaining straight legs.
Reach to center, aiming for a flat pancake.
Pull legs into a pike position, then fold over.
Reposition to stomach for a seal stretch. Have your student keep legs, feet, heels together.
Slowly move-upper body towards floor and back up 3 times.
Mermaid stretch, legs reaching towards back of head, knees together.
Go to hands and knees position, rocking to stretch wrists.
Stretch back into cat stretch, chest should be to floor, arms straight in front.
Splits – focus on straight legs,not so much how far down to go, front toes pointed slightly our, keeping back toenails on the floor.
Bridges
Light tumbling drills
Find a safe place (carpeted floor?) – Wall handstands
Stand with back to the wall facing away. Place hands on floor, climbing with ties up into a handstand position. Have gymnast look at her/his toes to avoid the banana shape. This helps to engage their core muscles which are crucial for balance. Advance this activity by having them walk hands toward the wall and away from the wall (please only do this if you have a spotter who can catch you if your hands slip). This will encourage flexibility and strength in shoulders.
Using the same area, backbend drills.
Measure the correct distance by facing the wall and positioning yourself arms length from the wall. Now turn around so your back is facing the wall, lean back with straight arms, chin towards chest and walk hands down the wall, then back up (again, please only do this if you have a spotter). Do not have the athlete go down all the way, the goal is strength and flexibility, not the full backbend to the floor. This helps the athlete to develop strength and flexibility needed for backbends, finishing handstands to bridge, and progressive skills.
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Thank you,
Wallers’ GymJam AcademyPhone 661-251-3390Fax 661-251-9968www.gymjamacademy.com