Gymnastics drills for kids

173 gymnastics drills written for young players, grouped by skill, each with the steps, a coach's cue, the space it needs and what to bring. Use them at home or at practice. In SSTracker a coach sends them as homework, players earn XP when they log them, and parents see the work.

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Tumbling & Vault drills

Forward Roll on a Soft Mat

Ages 7 and up · 8 min · Technical · court

Roll forward smoothly in a tight tuck, the first tumbling skill every gymnast learns.

Squat at the end of the mat with your hands flat in front of you.
Tuck your chin to your chest so you can see your belly.
Push with your legs and roll over the back of your shoulders, not your head.
Come up to your feet with your arms forward. Do 8 rolls.

Coach's cue: Chin tucked, round like a ball.

Bring: soft mat

Safety: Do this on a soft mat with a clear space around you. Tuck your chin and stop if your neck hurts.

Log Rolls and Egg Rolls

Ages 7 and up · 6 min · Technical · indoors

Learn to stay tight while your body turns, which every twist and roll needs.

Lie long on the mat with arms by your ears and roll sideways like a log.
Keep your legs together and toes pointed the whole way.
Then hug your knees in a tuck and roll side to side like an egg.
Do 4 log rolls each way and 6 egg rolls.

Coach's cue: Strong, tight shape, roll as one piece.

Bring: soft mat

Safety: Do this on a soft mat with a clear space around you. Tuck your chin and stop if your neck hurts.

Animal Walks Course

Ages 7 and up · 8 min · Physical · field

Bear crawls, crab walks and frog hops build the arms and legs every tumbling skill uses.

A parent sets a short path around cushions.
Bear crawl the first side on hands and feet.
Crab walk the next side, belly up.
Frog hop the last side. Do 4 laps and try to beat your own time.

Coach's cue: Strong arms, quiet feet.

Bring: open floor, cushions

Safety: Keep the path clear of furniture edges. Land frog hops on two feet with soft knees.

Rocking Chair to Stand

Ages 7 and up · 6 min · Technical · indoors

Rock back and forth in a tuck and stand up with no hands, the first step toward rolls.

Sit in a tight tuck holding your shins.
Rock back to your shoulders with your chin tucked.
Rock forward and stand up without using your hands.
Do 10 rocks.

Coach's cue: Stay round, rock and rise.

Bring: soft mat

Safety: Do this on a soft mat with a clear space around you. Tuck your chin and stop if your neck hurts.

Shadow Step Tag

Ages 7 and up · 8 min · Physical · field

A chasing game for a sunny day: try to step on your partner's shadow while they run and dodge to keep it safe.

Pick a clear, sunny space with soft ground.
One person chases and tries to step on the other's shadow.
Swap roles every time someone is caught or every 30 seconds.
Rest and drink after every three rounds.

Coach's cue: Quick little steps, then go!

Bring: sunny yard or open space

Safety: Play on soft, clear ground away from roads and hard edges. Tag gently with a hand on the arm or back.

Traffic Light Start-and-Stop

Ages 7 and up · 8 min · Physical · field

A grown-up calls green and red: run fast on green and stop under control on red. Builds quick starts and safe stops.

Line up at one end of the yard; the caller stands at the other.
On "green" run fast toward the caller.
On "red" stop and freeze with soft knees.
Reach the caller, then walk back and play again.

Coach's cue: Fast feet, soft stops.

Bring: open space

Safety: Run on flat, clear, non-slip ground with plenty of room to slow down. Stop if anything hurts.

Wake-Up Starts

Ages 7 and up · 8 min · Physical · field

Start a short run from lying, sitting or kneeling, the way an animal jumps up when it wakes. Race only your own clock.

Set two markers about 10 big steps apart.
Lie on your tummy, sit or kneel behind the first marker.
On "go" get up as fast as you can and run past the second marker.
Walk back slowly; do 6 to 8 starts, trying a new start position each time.

Coach's cue: Pop up and push the ground away.

Bring: two cones or markers

Safety: Run on flat, clear, non-slip ground with plenty of room to slow down. Stop if anything hurts.

Tall Marching and Skipping

Ages 7 and up · 6 min · Physical · field

March and then skip with tall posture and quick arms. These are the building blocks of good running form.

March 10 steps lifting each knee to hip height, arms swinging from the shoulder.
Now skip the same distance, staying tall.
Try a quiet skip and then a high, bouncy skip.
Repeat 4 times each way.

Coach's cue: Stand tall, knee up, toes up.

Bring: open space

Safety: Run on flat, clear, non-slip ground with plenty of room to slow down. Stop if anything hurts.

Mirror Me Partners

Ages 7 and up · 6 min · Physical · field

Face a partner and copy every move they make: side steps, hops, crouches. Teaches watching and reacting.

Stand facing a partner about two big steps apart.
The leader moves side to side, forward and back, crouches or claps.
The mirror copies as fast as they can.
Swap every 30 seconds.

Coach's cue: Eyes on the belly button, quick feet.

Bring: partner

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Color Call Cones

Ages 7 and up · 8 min · Physical · field

A grown-up calls a color and you run to touch that cone and back to the middle. Fun reaction and turning practice.

Set four colored cones about 4 big steps from a middle spot.
Stand in the middle in a ready stance.
When a color is called, run to touch it and come back.
Do 10 calls, rest, then 10 more.

Coach's cue: Ready feet, go on the call.

Bring: four cones of different colors

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Zigzag Path Run

Ages 7 and up · 8 min · Physical · field

Weave in and out of markers set in a zigzag, getting low to turn around each one.

Set 6 markers in a zigzag line, about 3 steps apart.
Run to each marker and turn around it toward the next.
Bend your knees and take small steps as you turn.
Walk back; do 6 runs.

Coach's cue: Get low to turn.

Bring: 6 cones or shoes

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Stop and Freeze Game

Ages 7 and up · 8 min · Physical · field

Move around the yard in different ways and freeze on a signal in a strong, balanced stop.

Jog, skip or gallop around the space.
When the music stops or someone claps, stop in two or three steps.
Freeze with knees bent, feet apart, chest up.
Play 10 rounds, changing how you move each time.

Coach's cue: Brakes on, knees bent.

Bring: open space, music (optional)

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Puddle Jumping

Ages 7 and up · 8 min · Physical · field

Pretend lines or towels are puddles and jump over them with two feet, landing quietly like a cat.

Lay out 5 or 6 "puddles" of different sizes.
Jump over each one with two feet.
Land quietly with bent knees.
Go through the course 4 times, making the puddles wider if it feels easy.

Coach's cue: Swing the arms, land like a cat.

Bring: chalk, rope or towels

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Hopscotch Course

Ages 7 and up · 10 min · Physical · field

Classic hopscotch builds springy hops on one and two feet, plus balance and rhythm.

Draw a hopscotch grid.
Toss a marker into a square.
Hop and jump through the grid, skipping the square with the marker.
Play 10 turns, taking turns with a family member.

Coach's cue: Light and bouncy.

Bring: chalk or tape

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Freeze-Landing Jumps

Ages 7 and up · 6 min · Physical · field

Jump forward and freeze on landing like a statue. The first step of every jumping skill is a safe landing.

Stand with feet hip-width apart.
Swing your arms and jump forward a small distance.
Land on both feet, knees bent and over your toes, and freeze for 3 seconds.
Do 10 jumps.

Coach's cue: Quiet feet, frozen statue.

Bring: soft ground

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Soft Ball Push Toss

Ages 7 and up · 8 min · Physical · field

Push a big soft ball from your chest to a partner or wall as hard as you can. Teaches using legs and arms together.

Hold the ball at your chest with both hands.
Bend your knees a little, then push up and out.
Push the ball to a partner or a wall.
Do 15 pushes.

Coach's cue: Legs, then arms, push!

Bring: large soft ball or beach ball, partner or wall

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Cartwheel Along a Line

Ages 11 and up · 12 min · Technical · court

Make your cartwheel straight by placing hands and feet on one line.

Your coach marks a straight line on the floor mat.
Lunge forward and place one hand, then the other, on the line.
Kick through with straight legs and land one foot at a time facing back the way you came.
Do 10 and check where your hands and feet landed.

Coach's cue: Hand, hand, foot, foot on the line.

Bring: gym floor, mats, coach

Safety: Only in a gym with a qualified coach and proper mats. Never try this at home.

Backward Roll Down a Wedge

Ages 11 and up · 10 min · Technical · court

Learn the backward roll on a slope that helps you over, with a coach beside you.

Sit at the top of the wedge in a tuck with your chin down.
Place your hands by your ears with fingers pointing back.
Roll back and push through your hands so your head stays free.
Do 8 rolls with your coach watching your hands.

Coach's cue: Hands by ears, push the floor away.

Bring: wedge mat, coach

Safety: Only in a gym with a qualified coach and proper mats. Never try this at home.

Stick-It Landing Game

Ages 11 and up · 8 min · Technical · court

Learn to land every skill safely with bent knees and still feet.

Jump straight up from the floor.
Land with feet hip-width, knees bent over toes and arms forward.
Freeze for 3 seconds while a partner checks your feet did not move.
Do 15 and count your stuck landings.

Coach's cue: Soft knees, still feet.

Bring: mat, partner

Safety: Land on two feet with soft knees on a non-slip mat. Stop if your knees or ankles hurt.

Lunge to T-Lever

Ages 11 and up · 8 min · Technical · court

Practice the lunge and lever that start and finish every cartwheel and round-off, with no flipping.

Stand in a lunge with arms by your ears.
Tip forward into a T shape, one leg lifted behind you, body flat.
Hold 2 seconds and come back to the lunge.
Do 8 per leg.

Coach's cue: Arms, body and leg in one line.

Bring: floor

Safety: Stay on your feet; the cartwheel itself is only in a gym with a qualified coach and mats. Stop if your standing knee hurts.

Wall Lean Drives

Ages 11 and up · 8 min · Physical · field

Learn the leaning body position of a fast start by driving your knees while leaning into a wall.

Lean into a wall with straight arms, body in a straight line from head to heel.
Lift one knee to hip height with the toes pulled up.
Switch legs on a clap: 1 switch, then 2, then 3 quick switches.
Do 4 sets of 3 switches, resting between sets.

Coach's cue: Straight line, push the ground back.

Bring: wall

Safety: Run on flat, clear, non-slip ground with plenty of room to slow down. Stop if anything hurts.

Lean-and-Go Starts

Ages 11 and up · 10 min · Physical · field

Stand tall, lean forward until you must step, and turn that fall into a quick 10-yard acceleration.

Stand tall with feet together at a cone.
Lean forward from the ankles, body straight.
When you start to tip, drive out with short, powerful steps for 10 yards.
Walk back; do 6 to 8 starts with full rest.

Coach's cue: Lean from the ankles, punch the knees.

Bring: cones

Safety: Warm up first. Take a full walk-back rest between runs; fast running when tired is how pulls happen. Stop if anything hurts.

Knee-Drive Skip Rhythm

Ages 11 and up · 8 min · Physical · field

The A-skip trains the knee drive and foot strike of fast running in a slower, controlled rhythm.

Skip forward, driving one knee up as the other foot strikes under your hip.
Pull the toes up and strike the ground with the ball of the foot.
Keep elbows bent and arms swinging cheek to hip.
Do 4 lengths of 15 yards, walking back.

Coach's cue: Up, down, under the hip.

Bring: cones

Safety: Run on flat, clear, non-slip ground with plenty of room to slow down. Stop if anything hurts.

Gradual Build-Up Runs

Ages 11 and up · 10 min · Physical · field

Build smoothly from a jog to fast running over 40 yards, staying relaxed. Teaches speed without straining.

Mark 40 yards.
Jog the first 10, run steady the next 10, run fast the last 20.
Keep your face, hands and shoulders loose.
Walk back; do 4 to 6 runs.

Coach's cue: Fast and loose, not tight and hard.

Bring: cones

Safety: Warm up first. Take a full walk-back rest between runs; fast running when tired is how pulls happen. Stop if anything hurts.

Brake and Stick

Ages 11 and up · 10 min · Physical · field

Learn to slow down safely: jog or run to a line and stop within three steps in a low, balanced position.

Mark a start cone and a stop line 10 yards away.
Run to the line and stop in three steps.
Finish with hips back, knees over toes, chest up; hold for 2 seconds.
Do 8 reps, building speed only when the stop stays controlled.

Coach's cue: Hips back, knees over toes.

Bring: cones

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Shuffle to Crossover Run

Ages 11 and up · 10 min · Physical · field

Side-shuffle a few steps, then turn the hips and cross over into a forward run. Practices smooth changes of movement.

Start side-on at a cone in a ready stance.
Shuffle 3 steps without crossing your feet.
On a clap, turn your hips and run forward 5 yards.
Do 5 each way.

Coach's cue: Hips turn first, feet follow.

Bring: cones

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Four-Corner Box Drill

Ages 11 and up · 10 min · Physical · field

Move around a small square using a different movement on each side: run forward, shuffle, backpedal, shuffle.

Set a square of cones 5 yards apart.
Run forward up the first side, shuffle across the top.
Backpedal down the far side, shuffle back to the start.
Do 3 each direction with rest between.

Coach's cue: Plant outside foot, stay low.

Bring: 4 cones

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Point-and-Go Reaction

Ages 11 and up · 10 min · Physical · field

A partner points left, right, forward or back and you move that way 3 yards and back. Trains reacting to what you see.

Stand in a ready stance facing your partner.
Your partner points in a direction with no warning.
Move 3 yards that way and return to the middle.
Do sets of 6 points; swap roles.

Coach's cue: See it, then go.

Bring: partner, cones

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Snap-Down to Stick

Ages 11 and up · 8 min · Physical · field

Rise onto your toes with arms up, then snap down into a quick athletic landing. The safest way to learn to absorb force.

Stand tall and rise onto your toes with arms high.
Quickly drop your arms and hips into a quarter squat on flat feet.
Hold the landing: knees over toes, chest up, for 2 seconds.
Do 3 sets of 5.

Coach's cue: Snap and stick, quiet feet.

Bring: soft ground

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Broad Jump and Hold

Ages 11 and up · 10 min · Physical · field

Jump forward as far as you can with control and hold the landing. Distance only counts if you stick it.

Stand with toes at a line.
Swing your arms back, then forward as you jump out.
Land on both feet and hold for 2 seconds without stepping.
Do 3 sets of 3 with full rest; note your best stuck jump.

Coach's cue: Swing, jump, stick.

Bring: soft ground, tape measure (optional)

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Springy Ankle Pogo Series

Ages 11 and up · 6 min · Physical · field

Small, quick, springy hops using stiff ankles. Builds the bounce in running and jumping.

Stand tall with soft knees and arms relaxed.
Hop on the balls of your feet with quick, small bounces.
Keep the knees almost still; the ankles do the work.
Do 3 sets of 10 hops with rest.

Coach's cue: Hot ground, quick bounce.

Bring: soft ground or mat

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Light Ball Chest Throws

Ages 11 and up · 10 min · Physical · field

Throw a light weighted ball from your chest into a wall with a step. Builds whole-body power safely.

Stand 2 to 3 yards from a solid wall.
Hold the ball at your chest, step forward and push it hard into the wall.
Catch it on the rebound or let it drop.
Do 3 sets of 6.

Coach's cue: Step and push through the wall.

Bring: light ball of 1 to 2 kg (2 to 4 lb), solid wall

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Round-Off to Rebound

Ages 14 and up · 15 min · Technical · court

Turn your cartwheel into a round-off that snaps both feet together and rebounds straight up.

Warm up with 5 cartwheels on a line.
Take a short run, hurdle and reach long for the floor.
Bring your legs together over the top and snap them down behind your hands.
Rebound straight up with arms by your ears. Do 8 with your coach.

Coach's cue: Snap down, arms up, chest up.

Bring: gym floor, mats, coach

Safety: Only in a gym with a qualified coach and proper mats. Never try this at home. If you hit your head, or feel dizzy or headachy after a fall, stop, tell your coach, and do not train again until a doctor says you are OK.

Vault Run and Board Hurdle

Ages 14 and up · 15 min · Physical · court

Build a fast, even run that turns into a strong two-foot punch off the springboard.

Mark your starting point on the runway with your coach.
Sprint with tall posture and quick feet, speeding up to the board.
Hurdle low and hit the board with both feet together.
Rebound up onto a stacked landing mat. Do 8 runs.

Coach's cue: Fast feet, low hurdle, punch.

Bring: vault runway, springboard, landing mats, coach

Back Handspring Drills with a Coach

Ages 14 and up · 15 min · Technical · court

Learn the sit, swing and push of the back handspring in pieces, with your coach spotting.

Practice the sit-back position against a wall with arms up.
With your coach, roll back over a barrel to your hands.
Snap your feet down to the floor from a handstand on the barrel.
Do 8 of each piece only while your coach spots.

Coach's cue: Sit, swing, push, snap.

Bring: barrel or mat roll, mats, coach

Safety: Only in a gym with a qualified coach and proper mats. Never try this at home. Pain in your lower back, worse when you bend back, is never normal: stop and tell a parent or coach. Keep back bends few and gentle. If you hit your head, or feel dizzy or headachy after a fall, stop, tell your coach, and do not train again until a doctor says you are OK.

Tumbling Pass Plan

Ages 14 and up · 10 min · Tactical · court

Plan which skills go in your floor passes and where on the floor each starts.

Draw the floor as a square and mark the corners.
With your coach, place each pass on its corner-to-corner line.
Write the skill you will warm up most before each pass.
Walk the paths once at practice.

Coach's cue: Know your corner, own your pass.

Bring: notebook, coach

Safety: Planning is for anywhere; the passes themselves are only in a gym with a qualified coach and proper mats.

Two-Point Stance Accelerations

Ages 14 and up · 12 min · Physical · field

From a split standing stance, accelerate hard for 10 to 20 yards with full rest. Short, sharp and high quality.

Stand with one foot forward, weight on the front foot, opposite arm forward.
Drive out with low, powerful pushes for 10 to 20 yards.
Rise gradually to upright running by the end.
Rest 60 to 90 seconds; do 5 to 6 reps and time against your own best.

Coach's cue: Push, push, rise.

Bring: cones, stopwatch (optional)

Safety: Warm up first. Take a full walk-back rest between runs; fast running when tired is how pulls happen. Stop if anything hurts.

Flying Twenty Run

Ages 14 and up · 15 min · Physical · field

Build up over 20 yards, then hold your top speed through a 20-yard timed zone. Measures and trains top-end sprint speed.

Mark a 20-yard build-up zone and a 20-yard timed zone.
Build smoothly; reach top speed as you enter the timed zone.
Hold relaxed top speed to the end, then slow down over 20 yards.
Rest 2 to 3 minutes; do 3 to 4 reps. Compare only with your own times.

Coach's cue: Tall hips, quick feet, relaxed face.

Bring: cones, stopwatch

Safety: Warm up first. Take a full walk-back rest between runs; fast running when tired is how pulls happen. Stop if anything hurts.

Partner Band Resisted Starts

Ages 14 and up · 12 min · Physical · field

A partner holds a band around your waist with light tension while you accelerate for 10 yards. Teaches a strong forward lean.

Loop the band around your hips; your partner holds the ends behind you.
Your partner gives light tension, enough to lean into, not to stop you.
Drive forward with short, strong steps for 10 yards; your partner walks behind.
Do 5 reps, then 2 free starts without the band.

Coach's cue: Lean in, punch the knees.

Bring: long resistance band or belt, partner

Safety: Check the band for nicks first, anchor it firmly and keep it away from your face. Only with an adult nearby.

Gentle Hill Accelerations

Ages 14 and up · 15 min · Physical · field

Short runs up a gentle grassy slope force a good lean and strong arm action. Walk down slowly to recover.

Find a gentle, even grassy slope.
Run up it for 8 to 10 seconds at strong effort.
Walk all the way back down; that is your rest.
Do 6 reps.

Coach's cue: Drive the arms, eyes up the hill.

Bring: gentle grassy slope

Safety: Warm up first. Take a full walk-back rest between runs; fast running when tired is how pulls happen. Stop if anything hurts.

Five-Ten-Five Technique Rehearsal

Ages 14 and up · 12 min · Physical · field

Practice the 5-10-5 pattern with clean, low turns before ever timing it. Then time a few and beat only your own best.

Set three cones in a line, 5 yards apart; start at the middle one.
Run 5 yards right, touch the line with your outside hand, turn low.
Run 10 yards to the far cone, touch, turn, run 5 back through the middle.
Do 3 walk-throughs, 3 at three-quarter speed, then 2 timed with full rest.

Coach's cue: Low turn, push off the outside foot.

Bring: 3 cones, stopwatch

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Reactive Gate Chase

Ages 14 and up · 12 min · Physical · field

Your partner moves toward one of several gates and you shadow them to arrive at the same gate. A partner game, not a contest.

Set 4 gates (two cones each) across a 10-yard line.
Your partner jogs and fakes, then runs through one gate.
You mirror from 3 yards away and try to arrive together.
Do 6 reps each, swapping roles.

Coach's cue: Watch the hips, not the head.

Bring: 8 cones, partner

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Angled Cuts at 45 and 90 Degrees

Ages 14 and up · 12 min · Physical · field

Practice sharp cuts at two angles with the knee in line over the foot. This is the movement most knee-injury programs teach.

Set a cone 8 yards ahead; run to it at controlled speed.
Plant the outside foot, knee over toes, and cut 45 degrees for 5 yards.
Repeat with a 90-degree cut.
Do 4 each way at each angle; speed rises only if the knee stays in line.

Coach's cue: Knee over toes, never caving in.

Bring: cones

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

T-Pattern Footwork

Ages 14 and up · 12 min · Physical · field

Run, shuffle and backpedal around a T of cones. Builds clean movement in every direction.

Set a cone at the base, one 10 yards ahead and one 5 yards each side of it.
Run forward, shuffle left, shuffle right across, shuffle back to the middle.
Backpedal to the start.
Do 4 to 6 reps with full rest; time a few against your own best.

Coach's cue: Stay square, quick feet.

Bring: 4 cones, stopwatch (optional)

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Low Box Jump-Ups

Ages 14 and up · 12 min · Physical · field

Jump onto a low, solid box and land softly, then step down. Trains power with low landing force.

Stand an arm's length from the box.
Swing the arms and jump onto the box, landing softly in a quarter squat.
Stand tall, then step down one foot at a time.
Do 3 sets of 4 with full rest.

Coach's cue: Land quiet, step down.

Bring: low, stable box or step (30 cm or lower)

Safety: Only with a coach watching. Use a low, steady box that will not slide; step down, never jump down. Stop if anything hurts.

Side-to-Side Bound and Freeze

Ages 14 and up · 10 min · Physical · field

Push off one leg sideways and land on the other, holding the landing. Builds side-to-side power and knee control.

Stand on your right leg.
Push sideways and land on your left leg.
Hold for 2 seconds: knee over toes, hips level.
Bound back; do 3 sets of 4 each way.

Coach's cue: Push wide, land still.

Bring: soft ground

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Rotational Wall Throws

Ages 14 and up · 10 min · Physical · field

Turn and throw a light ball sideways into a wall. Trains power that starts in the legs and passes through the trunk.

Stand side-on to a wall, 2 yards away.
Hold the ball at your hip away from the wall.
Turn your hips and throw the ball into the wall.
Do 3 sets of 5 each side.

Coach's cue: Hips turn, arms follow.

Bring: light ball of 1 to 3 kg (2 to 6 lb), solid wall

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Mini Hurdle Rebound Hops

Ages 14 and up · 12 min · Physical · field

Hop over a line of low hurdles with quick, springy contacts. Only once landings are solid.

Set low hurdles about a stride apart.
Hop over each one on two feet with quick, short contacts.
Keep arms driving and the trunk tall.
Do 4 runs through the line, with full rest. Keep total hops under 60 for the day.

Coach's cue: Off the ground fast.

Bring: 4 to 6 low mini hurdles or rolled towels (15 cm)

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Swing drills

Floor Tap Swing Shapes

Ages 7 and up · 8 min · Technical · court

Practice the hollow and arch shapes that drive every swing, lying on the floor.

Lie on your back with arms by your ears in a hollow shape.
Roll onto your belly and lift into a gentle arch.
Switch between hollow and arch on a parent's count of 1 and 2.
Do 3 sets of 10 switches.

Coach's cue: Hollow, arch, hollow, quick switch.

Bring: mat

Safety: Keep your lower back pressed down. Stop and rest if your back hurts. Pain in your lower back, worse when you bend back, is never normal: stop and tell a parent or coach. Keep back bends few and gentle.

Hollow Rocks

Ages 7 and up · 6 min · Physical · court

Rock in a hollow shape so your whole body moves as one, like a swing on the bar.

Lie on your back with arms by your ears and legs straight.
Lift your shoulders and feet a little off the floor.
Rock gently from shoulders to hips without bending.
Do 3 sets of 10 rocks.

Coach's cue: Banana shape, rock as one piece.

Bring: mat

Safety: Keep your lower back pressed down. Stop and rest if your back hurts.

Banana and Superman Rolls

Ages 7 and up · 6 min · Technical · court

Roll from hollow to arch while keeping your shape, the same control a swing needs.

Lie on your back in a hollow banana.
Roll over onto your belly and turn into a gentle superman arch.
Keep your arms by your ears the whole time.
Do 10 rolls each way.

Coach's cue: Hold the shape while you turn.

Bring: mat

Safety: Keep your lower back pressed down. Stop and rest if your back hurts.

Low Bar Hang and Tuck

Ages 7 and up · 8 min · Physical · court

Get used to hanging and pulling your knees up, the very first bar skill for girls and boys.

With your coach, hang from a low bar with a full grip.
Pull your knees up to a tuck and hold 3 seconds.
Lower slowly and step down.
Do 5 hangs.

Coach's cue: Thumbs around, knees up.

Bring: low bar, mats, coach

Safety: Only in a gym with a qualified coach and proper mats. Never try this at home.

Low Bar Tap Swings

Ages 11 and up · 12 min · Technical · court

Learn to grow your swing with a tap, for girls on bars and boys on high bar.

Hang from the bar with your coach beside you and mats under you.
Swing back in a slight arch, then kick to a hollow as you swing forward.
Keep your arms straight and your grip firm.
Do 3 sets of 6 swings and step down at the back of the swing.

Coach's cue: Arch, then kick to hollow.

Bring: low bar or high bar, chalk, mats, coach

Support Holds on Bars or Rings

Ages 11 and up · 12 min · Physical · court

Build the strong straight-arm support you need on parallel bars, rings, pommel and bars.

With your coach, jump to a straight-arm support.
Push your shoulders down away from your ears.
Hold a tight hollow body with legs together.
Do 5 holds of 10 to 20 seconds.

Coach's cue: Long neck, push the bars down.

Bring: parallel bars, rings or low bar, mats, coach

Safety: Only in a gym with a qualified coach and proper mats. Never try this at home.

Cast Shape Push-Ups

Ages 11 and up · 8 min · Physical · court

On the floor, practice the push and hollow that lift you into a cast on bars.

Hold a push-up position with straight arms.
Push your shoulders away from the floor and round into a hollow.
Lift your hips a little, then return.
Do 3 sets of 8.

Coach's cue: Push away, round and squeeze.

Bring: mat

Safety: Warm up your wrists first and stop if they hurt.

Support Walk Circles

Ages 11 and up · 8 min · Physical · indoors

Walk your hands around in front support to build the shoulders for pommel and support work.

Start in a straight-arm push-up position.
Walk your hands around in a circle while your feet stay in the middle.
Keep your body straight like a clock hand.
Do 2 circles each way, 3 rounds.

Coach's cue: Straight body, busy hands.

Bring: mat

Safety: Warm up your wrists first and stop if they hurt.

Kip Drill Progression

Ages 14 and up · 15 min · Technical · court

Work the parts of the kip (glide, pike and pull) one at a time with your coach.

Practice the glide with straight legs and a long body.
At the end of the glide, bring your toes to the bar.
Pull your legs up the bar like pulling on pants as you swing back.
Do 3 sets of 5 with your coach spotting.

Coach's cue: Glide long, toes to bar, pull.

Bring: bar, mats, coach

Bar Routine Plan

Ages 14 and up · 10 min · Tactical · court

Plan the order of your bars or apparatus routine so each skill sets up the next.

Write the skills of your routine in order with your coach.
Next to each, write where your swing must be to start the next skill.
Mark the one connection that breaks most often.
Pick one drill to fix it this week.

Coach's cue: Each skill sets up the next.

Bring: notebook, coach

Rings Support with a Coach

Ages 14 and up · 12 min · Physical · court

Hold a steady straight-arm support on the rings with your coach beside you.

With your coach, jump or step up to support on low rings.
Lock your arms and squeeze the rings to your sides.
Hold still as long as you can stay straight.
Do 5 holds and step down with your coach.

Coach's cue: Rings to your hips, still body.

Bring: rings, mats, coach

Pommel Circle Prep with a Coach

Ages 14 and up · 15 min · Technical · court

Build smooth circles on a mushroom trainer, the base of pommel horse work.

With your coach, start in front support on the mushroom.
Swing your hips around, lifting one hand then the other.
Keep your body long and your shoulders over your hands.
Do 5 sets of 3 circles.

Coach's cue: Hips lead, hands follow.

Bring: mushroom or pommel trainer, mats, coach

Balance & Control drills

Floor Line Beam Walks

Ages 7 and up · 8 min · Technical · court

Walk a line on the floor the way you will walk a beam: tall, slow and steady.

Put a strip of tape on the floor.
Walk forward on your toes with arms out to the side.
Walk backward, then sideways with a step-together.
Do 5 trips each way without stepping off.

Coach's cue: Tall head, eyes on the end of the line.

Bring: tape or floor line

Passe Balance Hold

Ages 7 and up · 6 min · Technical · court

Balance on one foot with your other toe at your knee, a key beam position.

Stand tall on one foot.
Lift the other foot so its toe touches the side of your knee.
Hold with arms up and count out loud.
Do 5 holds per leg and try to beat your own best.

Coach's cue: Squeeze your belly, hold still.

Bring: floor

Statue Freeze Game

Ages 7 and up · 6 min · Technical · court

Dance around and freeze in a balance when the music stops, a family game that builds control.

A parent plays music and you move around the room.
When it stops, freeze on one foot in a shape.
Hold until the music starts again.
Play 10 rounds and try a new shape each time.

Coach's cue: Freeze fast, hold still.

Bring: music, partner

Arabesque Hold

Ages 7 and up · 6 min · Technical · court

Balance on one leg with the other leg straight behind you, a key beam and floor pose.

Stand tall with arms out to the side.
Reach one straight leg behind you with a pointed toe.
Keep your chest up and hold.
Do 5 holds per leg and beat your own best.

Coach's cue: Tall chest, long back leg.

Bring: floor

Safety: Pain in your lower back, worse when you bend back, is never normal: stop and tell a parent or coach. Keep back bends few and gentle.

Flamingo Stand Count

Ages 7 and up · 5 min · Physical · indoors

Stand on one leg like a flamingo and count how long you can stay steady. Try the other leg too.

Stand on one foot, the other foot lifted near your knee.
Hold your arms out to help.
Count how long you can stay without touching down.
Do 3 tries each leg; try to beat your own count.

Coach's cue: Eyes on one spot.

Bring: none

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Tightrope Line Walk

Ages 7 and up · 6 min · Physical · field

Walk along a line on the ground like a tightrope walker: forward, backward and on tiptoes.

Lay a rope or draw a line about 4 yards long.
Walk heel to toe along it.
Then walk backward, then on tiptoes.
Do 3 trips each way.

Coach's cue: Arms out, slow steps.

Bring: rope, tape or chalk line

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Statue Freeze Dance

Ages 7 and up · 8 min · Physical · indoors

Dance to music and freeze in a balance pose when it stops, sometimes on one foot.

Play music and dance around.
When it stops, freeze in a pose.
The caller may say "one foot" or "tiptoes" for the next freeze.
Play 10 rounds.

Coach's cue: Freeze like stone.

Bring: music

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Pillow Path Balance

Ages 7 and up · 8 min · Physical · field

Step across a path of cushions on the floor without stepping off. Wobbly ground trains the ankles.

Lay cushions in a path on a soft floor or grass.
Step from cushion to cushion.
Try it slowly, then on one foot per cushion.
Do 5 trips.

Coach's cue: Soft knees, steady steps.

Bring: cushions or pillows

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Half Turns on a Floor Line

Ages 11 and up · 10 min · Technical · indoors

Turn on your toes and finish facing the other way, still on the line.

Stand on the line on your toes with arms up.
Turn half way around on the balls of your feet.
Finish in a tall, still pose for 2 seconds.
Do 10 turns each direction.

Coach's cue: Rise up, turn, freeze.

Bring: tape or floor line

Handstand Against a Wall

Ages 11 and up · 10 min · Physical · court

Build a straight, steady handstand with a wall to support you.

Place your hands on the mat a hand-length from the wall.
Kick up one leg at a time until your heels rest on the wall.
Push tall through your shoulders and squeeze your legs together.
Hold 10 to 20 seconds, then step down one foot at a time. Do 5.

Coach's cue: Push tall, belly tight.

Bring: wall, soft mat

Safety: Use a clear wall with a soft mat under your hands. Warm up your wrists first and stop if they hurt. Come down by stepping one foot at a time. Have a grown-up nearby.

Cushion Balance Challenge

Ages 11 and up · 8 min · Physical · indoors

Balance on a wobbly cushion to make your ankles and middle react fast.

Stand on one foot on a firm cushion.
Hold arms out for 20 seconds.
Then try arms up, then eyes on a spot on the wall.
Do 3 rounds per leg.

Coach's cue: Small fixes in your ankle.

Bring: firm cushion

Safety: Keep a wall or chair within reach and stay low to the floor.

Scale and Hold

Ages 11 and up · 10 min · Technical · indoors

Lift into a scale on a floor line, with your back leg higher than an arabesque.

Stand on the line with arms out.
Tip your chest forward as your back leg rises.
Stop when your chest and leg are level.
Hold 3 seconds and return. Do 6 per leg.

Coach's cue: Chest and leg rise and fall together.

Bring: floor, tape line

Safety: Lift only as high as feels easy in your back. Keep a wall within reach. Pain in your lower back, worse when you bend back, is never normal: stop and tell a parent or coach. Keep back bends few and gentle.

Star Reach Balance

Ages 11 and up · 8 min · Physical · indoors

Stand on one leg and reach the other foot out to the front, side and back, like the points of a star.

Stand on one leg in the middle of three taped lines.
Reach the other foot along each line as far as you can and tap lightly.
Return to the middle without touching down between reaches.
Do 3 rounds on each leg.

Coach's cue: Hips level, knee over toes.

Bring: tape or chalk

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Hop and Hold

Ages 11 and up · 8 min · Physical · field

Hop forward on one leg and hold the landing for 3 seconds. Trains the knee control that protects ligaments.

Stand on one leg.
Hop a short distance forward.
Land softly and hold for 3 seconds, knee over toes.
Do 2 sets of 5 each leg.

Coach's cue: Stick it like glue.

Bring: soft ground

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Eyes-Closed Stand

Ages 11 and up · 5 min · Physical · indoors

Balance on one leg with your eyes closed. Without your eyes your ankles and inner ear do more work.

Stand on one leg near a wall.
Find your balance, then close your eyes.
Hold as long as you can, up to 30 seconds.
Do 3 tries each leg and note your best.

Coach's cue: Small ankle moves, still body.

Bring: wall nearby

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Side Plank Build

Ages 11 and up · 6 min · Physical · indoors

Hold a side plank from the knees, then from the feet. Builds trunk control that keeps you steady.

Lie on your side, elbow under your shoulder.
Lift your hips so the body is in a straight line (start from the knees).
Hold 15 to 20 seconds.
Do 3 each side; move to the feet when it is easy.

Coach's cue: Straight line, breathe.

Bring: mat

Safety: Keep breathing and stop when your hips sag or your back aches.

Freestanding Handstand with a Coach

Ages 14 and up · 15 min · Technical · court

Hold a handstand without the wall, controlling it with your fingers and shoulders.

Kick up on the mat with your coach beside you.
Find your balance and press your fingertips to stay up.
Hold as long as you can stay straight.
Step down or roll out the way your coach taught you. Do 8 tries.

Coach's cue: Fingers fix it, body stays straight.

Bring: mats, coach

Safety: Only in a gym with a qualified coach and proper mats. Never try this at home.

Beam Routine Walk-Through

Ages 14 and up · 12 min · Tactical · court

Rehearse your beam routine on a floor line, then on a low beam with your coach.

Walk through your routine on the floor line, saying each skill out loud.
Practice a pause and a calm reset after each skill.
Run it again with no stops.
Move to a low beam only when your coach says so.

Coach's cue: Breathe, reset, next skill.

Bring: tape or floor line, coach

Safety: The floor line is for home. Any beam work is only in a gym with your coach and mats.

Wall Handstand Shape Shifts

Ages 14 and up · 10 min · Technical · court

Change leg shapes in a wall handstand while your body stays stacked.

Kick up to a handstand with your belly facing the wall.
Open into a straddle, then close.
Split your legs front and back, then close.
Do 3 sets of 4 shapes, stepping down between sets.

Coach's cue: Legs move, shoulders stay.

Bring: wall, soft mat

Safety: Use a clear wall with a soft mat under your hands. Warm up your wrists first and stop if they hurt. Come down by stepping one foot at a time. Have a grown-up nearby.

Low Beam Leaps with a Coach

Ages 14 and up · 15 min · Technical · court

Take your floor leaps onto a low beam, landing on the beam with control.

Practice your leap on a floor line 5 times.
Move to the low beam with your coach beside you.
Leap, land with a bent knee and hold your balance.
Do 8 leaps.

Coach's cue: Eyes on the end, land soft.

Bring: low beam, mats, coach

Safety: Only in a gym with a qualified coach and proper mats. Never try this at home.

Single-Leg Catch and Hold

Ages 14 and up · 10 min · Physical · field

Balance on one leg while a partner tosses a ball to different sides. Catch and throw back without touching down.

Stand on one leg facing a partner 3 yards away.
Your partner tosses high, low, left and right.
Catch and return without the other foot touching down.
Do 10 tosses per leg, 2 rounds.

Coach's cue: Stable leg, soft hands.

Bring: ball, partner

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Multi-Direction Hop and Stick

Ages 14 and up · 10 min · Physical · field

Hop on one leg forward, sideways and diagonally across a cross and freeze each landing.

Mark a cross on the ground.
Hop forward over the line and stick for 2 seconds.
Hop sideways, back and diagonally, sticking each one.
Do 2 rounds per leg.

Coach's cue: Land, freeze, then go.

Bring: tape cross on the floor

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Partner Nudge Balance

Ages 14 and up · 8 min · Physical · field

Stand on one leg on a soft pad while a partner gives gentle nudges to the shoulders. Trains quick balance reactions.

Stand on one leg on a folded mat.
Your partner gives small, gentle pushes from different sides.
Stay steady without hopping.
Do 3 rounds of 20 seconds per leg.

Coach's cue: Absorb and recover.

Bring: partner, folded mat or pad

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Plank Shoulder Taps

Ages 14 and up · 6 min · Physical · indoors

In a high plank, tap each shoulder with the opposite hand without letting the hips rock.

Hold a push-up position with feet a little apart.
Lift one hand to tap the opposite shoulder.
Keep the hips still.
Do 3 sets of 10 taps.

Coach's cue: Hips still as a table.

Bring: mat

Safety: Keep breathing and stop when your hips sag or your back aches.

Prep-and-Protect Warm-Up Sequence

Ages 14 and up · 15 min · Physical · field

A full injury-prevention warm-up for teens: jog, mobility, strength, landing and cutting in one 15-minute flow. Do it before every session.

Jog and side-shuffle 2 minutes; leg swings and lunge reaches 2 minutes.
Squats, side planks and hamstring lowers: 1 set each, 3 minutes.
Snap-downs and hops with stuck landings: 3 minutes.
Controlled cuts and build-up runs: 4 minutes.

Coach's cue: Every rep, knees over toes.

Bring: cones, mat

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Strength drills

Hollow Hold

Ages 7 and up · 6 min · Physical · indoors

Hold the hollow shape, the strongest and most used shape in gymnastics.

Lie on your back with arms by your ears.
Lift your shoulders and legs a little off the floor.
Press your lower back into the mat.
Hold 15 to 30 seconds. Do 4 holds.

Coach's cue: Back flat, banana shape.

Bring: mat

Safety: Keep your lower back pressed down. Stop and rest if your back hurts.

Arch Hold

Ages 7 and up · 6 min · Physical · indoors

Hold a gentle arch on your belly to strengthen your back, glutes and shoulders.

Lie on your belly with arms by your ears.
Lift your arms, chest and legs a little off the floor.
Keep your legs together and toes pointed.
Hold 15 to 30 seconds. Do 4 holds.

Coach's cue: Long and gentle, not a big bend.

Bring: mat

Safety: Lift only a little. Stop if your back pinches. Pain in your lower back, worse when you bend back, is never normal: stop and tell a parent or coach. Keep back bends few and gentle.

Animal Strength Circuit

Ages 7 and up · 8 min · Physical · indoors

Inchworms, bear holds and crab holds make your arms and middle strong in a fun way.

Do 5 inchworms: walk your hands out to a plank and back.
Hold a bear position with knees just off the floor for 10 seconds.
Hold a crab position, hips up, for 10 seconds.
Do 3 rounds with rest between.

Coach's cue: Strong and steady.

Bring: open floor

Safety: Warm up your wrists first and stop if they hurt.

Seated Tuck Hold

Ages 7 and up · 6 min · Physical · indoors

Sit and hold your knees in with feet off the floor to build your belly squeeze.

Sit with your hands on the floor beside your hips.
Lift your feet and pull your knees in.
Hold with a tall back.
Do 5 holds of 10 seconds.

Coach's cue: Tall back, knees in.

Bring: mat

Safety: Keep your lower back pressed down. Stop and rest if your back hurts.

Bear Crawl Trail

Ages 7 and up · 6 min · Physical · field

Crawl like a bear on hands and feet along a trail. Builds arm, shoulder and tummy strength through play.

Set a start and finish 10 steps apart.
Get on hands and feet, knees just off the ground.
Crawl forward with a flat back, then backward.
Do 4 trips.

Coach's cue: Flat back like a table.

Bring: open space

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Crab Walk Path

Ages 7 and up · 6 min · Physical · field

Walk like a crab, tummy up, on hands and feet. Builds strong shoulders and hips.

Sit, place hands behind you and feet in front.
Lift your hips off the ground.
Walk forward, backward and sideways along a path.
Do 4 trips of 10 steps.

Coach's cue: Hips high like a crab.

Bring: open space

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Wall Push-Up Countdown

Ages 7 and up · 5 min · Physical · indoors

Push-ups against a wall teach the right shape before ever going to the floor.

Stand an arm's length from a wall with hands at shoulder height.
Bend your elbows to bring your chest toward the wall, body straight.
Push back while counting down from 10.
Do 2 or 3 rounds of 10.

Coach's cue: Straight like a board.

Bring: wall

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Chair Sit-and-Stand

Ages 7 and up · 5 min · Physical · indoors

Sit down to a chair slowly and stand up without using your hands. The first step of a good squat.

Stand in front of a sturdy chair, feet hip-width apart.
Reach arms forward and sit back slowly to touch the chair.
Stand up tall without using your hands.
Do 2 rounds of 10.

Coach's cue: Slow down, fast up.

Bring: sturdy chair or bench

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Follow the Leader Jog

Ages 7 and up · 10 min · Physical · field

Take turns leading a jog around the yard or park with skips, side steps and silly walks mixed in.

Pick a leader; everyone follows in a line.
The leader changes the movement every 30 seconds.
Swap leaders every 2 minutes.
Keep going for 8 to 10 minutes with walking breaks.

Coach's cue: Keep moving, have fun.

Bring: open space or park

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Backyard Treasure Hunt Run

Ages 7 and up · 12 min · Physical · field

A grown-up hides small treasures around the yard; run to find them and bring them back one at a time.

Hide 10 to 15 small objects in safe spots.
Run out, find one treasure and bring it back to base.
Keep going until all are found.
Then hide them for someone else.

Coach's cue: One at a time, keep moving.

Bring: small objects to hide

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Rope Skipping Rhymes

Ages 7 and up · 8 min · Physical · field

Skip rope to a rhyme or song with breaks. Builds stamina, rhythm and springy feet.

Skip to a rhyme or song for 30 seconds.
Rest for 30 seconds.
Try a new rhyme or a new step each round.
Do 8 rounds.

Coach's cue: Small jumps, steady beat.

Bring: skipping rope

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Rescue Tag

Ages 7 and up · 10 min · Physical · field

A tag game where frozen players are freed by a teammate. Everyone keeps moving and helping.

One or two people are chasers.
When tagged, freeze with arms out.
Anyone free can rescue a frozen player by a high five.
Swap chasers every 2 minutes.

Coach's cue: Help a friend, keep moving.

Bring: open space, 3 or more players

Safety: Play on soft, clear ground away from roads and hard edges. Tag gently with a hand on the arm or back.

Tuck-Ups and V-Ups

Ages 11 and up · 10 min · Physical · court

Build the belly strength you need to pull your legs up on bars and in the air.

Lie in a hollow shape.
Pull your knees and chest together into a tuck, then lie back down.
When that is easy, do V-ups with straight legs.
Do 3 sets of 10.

Coach's cue: Reach for your toes, lower slowly.

Bring: mat

Safety: Keep your lower back pressed down. Stop and rest if your back hurts.

Plank Shape Circuit

Ages 11 and up · 10 min · Physical · court

Hold front, side and back planks to make your whole middle strong.

Hold a front plank on straight arms for 20 seconds.
Turn to a side plank on each side for 15 seconds.
Flip to a back plank, hips up, for 15 seconds.
Rest and repeat 3 rounds.

Coach's cue: Straight line, head to heels.

Bring: mat

Safety: Warm up your wrists first and stop if they hurt.

Floor L-Sit Prep

Ages 11 and up · 8 min · Physical · court

Push down through your hands to lift your hips, the start of the L-sit used on bars and rings.

Sit with legs straight and hands on two thick books beside your hips.
Push down to lift your hips, then one foot.
Hold 5 seconds, switch feet.
Do 3 rounds.

Coach's cue: Push down, shoulders low.

Bring: mat, two thick books

Safety: Warm up your wrists first and stop if they hurt.

Superman Pulls

Ages 11 and up · 8 min · Physical · indoors

Strengthen your upper back for strong shoulders on every apparatus.

Lie on your belly in a small arch with arms long.
Pull your elbows down to your sides like a W.
Reach back out long.
Do 3 sets of 10 slow pulls.

Coach's cue: Squeeze your shoulder blades.

Bring: mat

Safety: Lift only a little. Stop if your back pinches. Pain in your lower back, worse when you bend back, is never normal: stop and tell a parent or coach. Keep back bends few and gentle.

Bodyweight Squat Pattern

Ages 11 and up · 8 min · Physical · indoors

Learn the body-weight squat with heels down, knees over toes and chest up. The base of lower-body strength.

Feet shoulder-width, toes slightly out.
Push hips back and bend the knees, keeping heels flat.
Go as low as you can with a flat back, then stand up.
Do 3 sets of 8 to 10, slowly.

Coach's cue: Knees follow the toes.

Bring: none

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Stick Hip Hinge

Ages 11 and up · 8 min · Physical · indoors

Hold a stick along your back and learn to bend from the hips with a flat back. This is the shape of every safe lift from the floor.

Hold a stick along your spine touching head, upper back and tailbone.
Soften the knees and push your hips back.
Keep all three touch points on the stick as you lean forward.
Stand up by squeezing your hips forward; do 3 sets of 8.

Coach's cue: Hips back, stick stays on.

Bring: broomstick or dowel

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Split Squat Basics

Ages 11 and up · 8 min · Physical · indoors

With one foot forward and one back, lower straight down and up. Builds single-leg strength and knee control.

Step one foot forward into a long stance.
Lower your back knee toward the ground, trunk tall.
Keep the front knee over the middle of the foot.
Push back up; do 2 sets of 8 each leg.

Coach's cue: Straight down, straight up.

Bring: none

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Incline Push-Up Progression

Ages 11 and up · 8 min · Physical · indoors

Push-ups with hands on a bench, moving lower as you get stronger, until floor push-ups are clean.

Place hands on a bench, body straight from head to heel.
Lower your chest to the bench with elbows at about 45 degrees.
Push back up without the hips sagging.
Do 3 sets of 8; move to a lower surface when all are clean.

Coach's cue: Body like a plank, elbows in.

Bring: bench, step or sturdy table

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Talk-Test Steady Run

Ages 11 and up · 20 min · Physical · field

Run steadily at a pace where you can still talk in sentences. This is how an aerobic base is built.

Warm up by walking for 3 minutes.
Run at a pace where you can say a full sentence.
If you cannot talk, slow down or walk.
Keep going for 12 to 15 minutes, then walk 2 minutes.

Coach's cue: If you can talk, the pace is right.

Bring: safe route or field

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Cone Circuit Intervals

Ages 11 and up · 15 min · Physical · field

Run around a cone circuit for 30 seconds, then walk for 30. Builds fitness in short, manageable bursts.

Set a loop of cones about 40 yards around.
Run the loop at a strong, steady pace for 30 seconds.
Walk for 30 seconds.
Do 2 blocks of 6 rounds with 2 minutes rest between.

Coach's cue: Steady effort, easy walk.

Bring: cones

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Pick-a-Landmark Speed Play

Ages 11 and up · 15 min · Physical · field

Mix easy jogging with short faster bits whenever you choose, like to the next tree. Fitness through play.

Jog easily for 3 minutes.
Pick a landmark and run a bit faster to it.
Jog easily until you feel ready again.
Repeat for 12 to 15 minutes.

Coach's cue: Pick a tree, go, then recover.

Bring: park or field

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Cross-Training Ride or Swim

Ages 11 and up · 30 min · Physical · pool

Build stamina with a different activity: a steady bike ride or swim. Gives the legs a break from pounding.

Choose a ride on a safe path with a helmet, or a supervised swim.
Go at a steady, chatty pace.
Keep going for 20 to 30 minutes with breaks as needed.
Note how you felt for next time.

Coach's cue: Steady and enjoyable.

Bring: bike and helmet, or pool with a lifeguard

Safety: Wear a helmet on a bike. Swim only where a lifeguard or adult is watching. Stop if you feel unwell.

Pike Compression Lifts

Ages 14 and up · 10 min · Physical · indoors

Lift straight legs while sitting in a pike to build the squeeze for press handstands and support skills.

Sit in a pike with hands on the floor beside your knees.
Lean forward a little and lift both heels off the floor.
Hold 2 seconds, then lower slowly.
Do 3 sets of 8.

Coach's cue: Squeeze your legs up, stay tall.

Bring: mat

Safety: Keep your knees straight but not locked hard. Stop if your hip cramps.

Wall Handstand Shrugs

Ages 14 and up · 10 min · Physical · court

Strengthen your shoulders by pushing taller in a wall handstand.

Kick up to a handstand with your heels on the wall.
Let your shoulders sink a little toward your ears.
Push the floor away to get as tall as you can.
Do 3 sets of 6, stepping down between sets.

Coach's cue: Push the floor away.

Bring: wall, soft mat

Safety: Use a clear wall with a soft mat under your hands. Warm up your wrists first and stop if they hurt. Come down by stepping one foot at a time. Have a grown-up nearby.

Wall Walks

Ages 14 and up · 10 min · Physical · court

Walk your feet up a wall into a handstand facing it, building shoulder strength for handstands.

Start in a push-up with your feet against the wall.
Walk your feet up the wall and your hands closer.
Stop when you feel strong and hold 3 seconds.
Walk back down slowly. Do 4.

Coach's cue: Small steps, tight middle.

Bring: wall, soft mat

Safety: Use a clear wall with a soft mat under your hands. Warm up your wrists first and stop if they hurt. Come down by stepping one foot at a time. Have a grown-up nearby.

Pull-Up Lowers with a Coach

Ages 14 and up · 10 min · Physical · court

Lower yourself slowly from the top of a pull-up to build the pulling strength bars and rings need.

With your coach, step up from a box so your chin is over the bar.
Lower yourself as slowly as you can to straight arms.
Step back onto the box.
Do 3 sets of 3.

Coach's cue: Slow down, all the way.

Bring: bar, box, coach

Safety: Only in a gym with a qualified coach and proper mats. Never try this at home.

Goblet Squat with Light Load

Ages 14 and up · 12 min · Physical · field

Hold a light weight at your chest and squat with perfect form. Load is added only when every rep looks the same.

Hold a light weight against your chest.
Squat down between your knees, heels flat, chest up.
Pause at the bottom for 1 second, then stand.
Do 3 sets of 8; add weight only with your coach, never to failure.

Coach's cue: Chest proud, knees out.

Bring: light dumbbell or kettlebell

Safety: Only with a coach or trained adult watching. Light load only, never a maximal lift. Stop the set when form slips.

Single-Leg Hinge Reach

Ages 14 and up · 10 min · Physical · indoors

Hinge forward on one leg while the other reaches back. Builds hamstring and hip strength plus balance.

Stand on one leg with a soft knee.
Hinge forward as the other leg reaches straight back, hips level.
Reach down toward the shin, then return to standing.
Do 3 sets of 6 each leg; hold a light weight only once the shape is solid.

Coach's cue: Hips square, long line.

Bring: light dumbbell (optional)

Safety: Only with a coach or trained adult watching. Light load only, never a maximal lift. Stop the set when form slips.

Rear-Foot Elevated Split Squat

Ages 14 and up · 12 min · Physical · field

A split squat with the back foot on a bench. Strong single-leg work that needs little load.

Rest the top of your back foot on a knee-high bench.
Lower straight down until the front thigh is about level.
Keep the front knee tracking over the foot.
Push up; do 3 sets of 6 each leg.

Coach's cue: Front heel heavy.

Bring: bench or step, light dumbbells (optional)

Safety: Only with a coach or trained adult watching. Light load only, never a maximal lift. Stop the set when form slips.

Push-Up and Band Row Pairs

Ages 14 and up · 12 min · Physical · indoors

Pair a push with a pull: floor push-ups then band rows, so the front and back of the shoulders grow together.

Do 8 to 10 clean floor push-ups.
Anchor a band at chest height and step back.
Row the band to your ribs, squeezing your shoulder blades.
Do 3 rounds of both, resting 60 seconds.

Coach's cue: Push tall, pull shoulders back.

Bring: resistance band, sturdy anchor

Safety: Check the band for nicks first, anchor it firmly and keep it away from your face. Only with an adult nearby.

Assisted Hamstring Lowers

Ages 14 and up · 8 min · Physical · field

Kneel with a partner holding your ankles and lower forward slowly. One of the best moves to protect the backs of the legs.

Kneel on a mat; a partner holds your ankles firmly.
Keep a straight line from knees to head.
Lower forward as slowly as you can, catching yourself with your hands.
Push back up with your hands; do 2 sets of 4.

Coach's cue: Slow and straight.

Bring: partner, mat

Safety: Only with a coach or trained adult watching. Light load only, never a maximal lift. Stop the set when form slips.

Tempo Run Blocks

Ages 14 and up · 25 min · Physical · field

Run at a comfortably hard pace for 3 to 5 minutes at a time with easy jogs between. Raises how long you can work hard.

Jog 5 minutes to warm up.
Run 4 minutes at a pace you can hold but cannot chat at.
Jog 2 minutes easy.
Do 3 blocks, then jog and walk 5 minutes.

Coach's cue: Comfortably hard, not all out.

Bring: field or track

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Repeat Run Intervals

Ages 14 and up · 20 min · Physical · field

Short, strong runs with equal rest, like the stop-start effort of most games.

Warm up for 5 minutes.
Run hard but controlled for 60 seconds.
Walk or jog slowly for 60 seconds.
Do 6 to 8 reps; stop early if your pace falls apart.

Coach's cue: Same pace every rep.

Bring: field or track, stopwatch

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Six-Station Circuit

Ages 14 and up · 20 min · Physical · field

Move through six body-weight stations for 40 seconds each: squats, step-ups, push-ups, shuffles, plank, skips.

Set six stations in a loop.
Work 40 seconds at each with 20 seconds to move to the next.
Rest 2 minutes after the full loop.
Do 2 or 3 loops.

Coach's cue: Good form while tired.

Bring: cones, mat

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Long Easy Day

Ages 14 and up · 30 min · Physical · field

A longer, gentle run, hike or ride once a week. Easy days build stamina and help recovery.

Choose a run, hike or ride you enjoy.
Keep the effort easy: you can talk the whole time.
Go for 25 to 30 minutes.
Finish with a walk and a drink.

Coach's cue: Easy means easy.

Bring: safe route

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Flexibility drills

Pike Sit Reach

Ages 7 and up · 6 min · Technical · indoors

Stretch the backs of your legs in a straight-leg sit with a long back.

Sit with legs straight together and toes pointed.
Sit tall, then fold forward from your hips.
Reach toward your toes and breathe slowly.
Hold 3 times for 20 seconds.

Coach's cue: Long back, breathe and relax.

Bring: mat

Safety: Stretch to a gentle pull, never pain. Nobody pushes you down; you go only as far as you can on your own.

Butterfly and Straddle Sit

Ages 7 and up · 8 min · Technical · indoors

Open your hips gently for straddle shapes and jumps.

Sit with the soles of your feet together and knees out.
Sit tall and breathe for 20 seconds.
Open your legs wide into a straddle sit.
Lean forward a little with a flat back for 20 seconds. Repeat 3 times.

Coach's cue: Gentle and slow, no bouncing.

Bring: mat

Safety: Stretch to a gentle pull, never pain. Nobody pushes you down; you go only as far as you can on your own.

Stretch Story Time

Ages 7 and up · 8 min · Technical · indoors

A parent tells a short story and you turn each animal into a gentle stretch.

A parent tells a story with a frog, a butterfly, a cat and a seal.
Frog: sit with knees wide. Butterfly: feet together. Cat: round your back.
Seal: lie on your belly and gently press up on your hands.
Hold each stretch for 5 slow breaths.

Coach's cue: Breathe slow, go gentle.

Bring: mat, parent

Safety: Stretch to a gentle pull, never pain. Nobody pushes you down; you go only as far as you can on your own.

Seal and Cat Stretch

Ages 7 and up · 6 min · Technical · indoors

Move your back gently both ways to keep it happy for arches and hollows.

Kneel on hands and knees.
Round your back up like a cat, then let it dip a little.
Lie down and press up gently into a seal with hips on the floor.
Do 8 of each.

Coach's cue: Easy and slow.

Bring: mat

Safety: Stretch to a gentle pull, never pain. Nobody pushes you down; you go only as far as you can on your own. Pain in your lower back, worse when you bend back, is never normal: stop and tell a parent or coach. Keep back bends few and gentle.

Animal Stretch Story

Ages 7 and up · 8 min · Physical · indoors

A grown-up tells a story and you become the animals: stretching cat, cobra, butterfly, frog. Gentle and fun.

Cat: round and flatten your back on hands and knees.
Cobra: lie on your tummy and gently lift your chest.
Butterfly: sit with soles together and flap your knees gently.
Hold each pose for 5 slow breaths.

Coach's cue: Slow and gentle.

Bring: mat or rug

Safety: Move into a gentle stretch, never pain. Never bounce, and never let anyone push you deeper.

Wake-Up Body Circles

Ages 7 and up · 5 min · Physical · court

Draw circles with your arms, hips, knees and ankles to wake the body up before you play.

Big arm circles forward and backward, 10 each.
Hip circles like a hula hoop, 10 each way.
Ankle circles on each foot, 10 each way.
Finish with 10 gentle neck nods.

Coach's cue: Big, smooth circles.

Bring: none

Safety: Move into a gentle stretch, never pain. Never bounce, and never let anyone push you deeper.

Rag-Doll Wind-Down

Ages 7 and up · 5 min · Physical · indoors

Shake out like a rag doll, then lie down and breathe slowly. A calm way to end play.

Shake your arms and legs loose for 20 seconds.
Hang forward gently with soft knees.
Lie on your back and breathe slowly in and out 10 times.
Wiggle your fingers and toes before getting up.

Coach's cue: Loose and calm.

Bring: mat

Cat and Cow Moves

Ages 7 and up · 5 min · Physical · indoors

On hands and knees, round your back like a scared cat, then gently dip it like a cow.

Start on hands and knees.
Round your back and tuck your chin.
Then gently lift your head and let your belly drop.
Do 10 slow moves.

Coach's cue: Move with your breath.

Bring: mat

Safety: Move into a gentle stretch, never pain. Never bounce, and never let anyone push you deeper.

Split Prep Lunges

Ages 11 and up · 10 min · Technical · court

Work toward your splits safely with lunges and a supported half split.

Kneel in a low lunge and sink your hips forward for 20 seconds.
Shift back to a half split with your front leg straight.
Slide toward a split with blocks under your hands holding you up.
Stay at a gentle pull for 20 seconds. Do both legs.

Coach's cue: Square hips, blocks take your weight.

Bring: mat, yoga blocks or pillows

Safety: Stretch to a gentle pull, never pain. Nobody pushes you down; you go only as far as you can on your own.

Bridge from the Floor

Ages 11 and up · 8 min · Physical · court

Push up into a bridge from lying down to open your shoulders and back.

Lie on your back with knees bent and feet flat.
Place your hands by your ears with fingers toward your shoulders.
Push up through hands and feet, aiming your shoulders over your hands.
Hold 10 seconds and lower slowly on your back. Do 4.

Coach's cue: Push your shoulders over your hands.

Bring: mat

Safety: Only from lying down, never by falling back from standing. Stop if your back pinches. Pain in your lower back, worse when you bend back, is never normal: stop and tell a parent or coach. Keep back bends few and gentle.

Wrist Prep Routine

Ages 11 and up · 6 min · Physical · indoors

Warm up your wrists before handstands and support, the way gymnasts do every practice.

Kneel with hands flat, fingers forward, and rock gently forward and back.
Turn your fingers to face your knees and rock again.
Make fists and circle your wrists both ways.
Do 10 of each.

Coach's cue: Gentle rocks, no pain.

Bring: mat

Safety: Warm up your wrists first and stop if they hurt.

Front and Side Leg Swings

Ages 11 and up · 6 min · Physical · court

Swing your legs to loosen your hips before leaps and splits.

Hold a wall with one hand.
Swing one leg forward and back 10 times, a little higher each time.
Face the wall and swing it side to side 10 times.
Switch legs. Do 2 rounds.

Coach's cue: Controlled swing, tall body.

Bring: wall or chair

Safety: Stretch to a gentle pull, never pain. Nobody pushes you down; you go only as far as you can on your own.

Lunge Reach and Twist

Ages 11 and up · 6 min · Physical · indoors

Step into a lunge, reach an arm to the sky and twist gently. Opens hips, back and shoulders at once.

Step forward into a long lunge.
Place the opposite hand on the ground beside your front foot.
Reach the other arm up and turn your chest gently.
Do 5 each side, slowly.

Coach's cue: Long and slow.

Bring: none

Safety: Move into a gentle stretch, never pain. Never bounce, and never let anyone push you deeper.

Wall Leg Swings

Ages 11 and up · 5 min · Physical · indoors

Hold a wall and swing one leg forward and back, then side to side, letting the range grow.

Hold a wall with one hand.
Swing the outside leg forward and back, small at first.
Let the swings get bigger as you loosen.
Do 10 each direction, each leg.

Coach's cue: Relaxed swing, tall body.

Bring: wall

Safety: Move into a gentle stretch, never pain. Never bounce, and never let anyone push you deeper.

Hip Opener Flow

Ages 11 and up · 8 min · Physical · indoors

Sit with both knees bent to one side and slowly switch them to the other. Opens the hips gently.

Sit with both knees bent and feet wide.
Let both knees drop to one side.
Slowly lift and switch them to the other side.
Do 10 switches, then hold each side for 5 breaths.

Coach's cue: Tall chest, smooth switch.

Bring: mat

Safety: Move into a gentle stretch, never pain. Never bounce, and never let anyone push you deeper.

Book Opener Stretch

Ages 11 and up · 6 min · Physical · indoors

Lie on your side with knees bent and open your top arm like a book. Helps the upper back turn.

Lie on your side with knees bent and arms together in front.
Open the top arm across to the other side, following it with your eyes.
Breathe out as you open.
Do 8 each side.

Coach's cue: Knees stay together.

Bring: mat

Safety: Move into a gentle stretch, never pain. Never bounce, and never let anyone push you deeper.

Active Split Holds

Ages 14 and up · 12 min · Technical · court

Use your own muscles to hold and lift in your split so your flexibility is strong.

Warm up first with lunges and leg swings.
Slide into your split as far as is comfortable, hands on blocks.
Squeeze your legs as if pulling them together and hold 5 seconds.
Relax, breathe, and repeat 4 times per leg.

Coach's cue: Strong legs, square hips.

Bring: mat, yoga blocks

Safety: Stretch to a gentle pull, never pain. Nobody pushes you down; you go only as far as you can on your own.

Shoulder Stick Pass-Throughs

Ages 14 and up · 8 min · Technical · court

Open your shoulders for handstands, bridges and swing.

Hold a broomstick wide with straight arms in front of you.
Lift it slowly over your head and behind you.
Bring it back to the front the same way.
Do 3 sets of 10. Move your hands wider if it pinches.

Coach's cue: Slow and straight arms.

Bring: broomstick or band

Pancake Fold with a Strap

Ages 14 and up · 10 min · Technical · indoors

Fold forward in a straddle using your own strap, for straddle presses and jumps.

Sit in a wide straddle with knees facing up.
Loop a strap around a foot or hold a towel ahead of you.
Walk your chest forward with a flat back until you feel a gentle pull.
Hold 20 seconds. Do 4.

Coach's cue: Hips forward, flat back.

Bring: mat, strap or towel

Safety: Stretch to a gentle pull, never pain. Nobody pushes you down; you go only as far as you can on your own.

Active Leg Holds

Ages 14 and up · 10 min · Physical · indoors

Use your own strength to hold your leg high, so your flexibility is useful in skills.

Stand tall holding a wall.
Raise one straight leg in front as high as you can without leaning back.
Hold 5 seconds, lower slowly.
Do 5 per leg to the front and side.

Coach's cue: Tall body, leg works.

Bring: wall or chair

Safety: Stretch to a gentle pull, never pain. Nobody pushes you down; you go only as far as you can on your own.

Deep Squat Hold

Ages 14 and up · 6 min · Physical · indoors

Sit in a deep squat holding a post if needed, gently easing the hips and ankles open.

Hold a post and sit into a deep squat, heels down if you can.
Push your knees gently out with your elbows.
Breathe slowly for 30 seconds.
Stand, rest and do 3 holds.

Coach's cue: Breathe and relax down.

Bring: door frame or post (optional)

Safety: Move into a gentle stretch, never pain. Never bounce, and never let anyone push you deeper.

Ankle Rock-Overs

Ages 14 and up · 5 min · Physical · indoors

Kneel facing a wall and rock the front knee over the toes. Ankle range helps landings and squats.

Half-kneel facing a wall, front foot a few inches away.
Rock the knee forward to touch the wall, heel down.
Move the foot back a little as it gets easy.
Do 10 rocks each side.

Coach's cue: Heel stays down.

Bring: wall

Safety: Move into a gentle stretch, never pain. Never bounce, and never let anyone push you deeper.

Shoulder Pass-Throughs

Ages 14 and up · 5 min · Physical · field

Hold a stick or band wide and pass it over your head and behind you. Keeps shoulders moving freely.

Hold a stick or band with a very wide grip.
Keep arms straight and lift it over your head and behind you.
Bring it back to the front.
Do 10 slow passes; widen the grip if it pinches.

Coach's cue: Wide grip, no pinching.

Bring: broomstick or long band

Safety: Move into a gentle stretch, never pain. Never bounce, and never let anyone push you deeper.

Breathing Reset Wind-Down

Ages 14 and up · 8 min · Physical · indoors

After training, gentle holds and slow breathing help your body switch into recovery. Pairs with good sleep.

Hold 3 gentle stretches (hips, hamstrings, chest) for 30 seconds each.
Lie on your back with legs up a wall.
Breathe in for 4 counts and out for 6, for 2 minutes.
Drink water and plan a good night of sleep.

Coach's cue: Slow breath out.

Bring: mat

Safety: Move into a gentle stretch, never pain. Never bounce, and never let anyone push you deeper.

Form drills

Pointed Toes and Straight Legs

Ages 7 and up · 6 min · Technical · indoors

Learn the clean lines judges and coaches look for in every skill.

Sit with legs straight out in front of you.
Point your toes hard, then flex, then point again.
Lift one straight leg with a pointed toe and hold 5 seconds.
Do 10 lifts per leg.

Coach's cue: Squeeze your knees, reach your toes.

Bring: mat

Shape Freeze Game

Ages 7 and up · 8 min · Technical · court

Make the five gymnastics shapes perfectly when someone calls them out.

A parent or friend calls hollow, arch, tuck, pike or straddle.
Get into the shape as fast as you can and freeze.
Hold for 5 seconds while they check your toes and legs.
Do 20 calls and count your clean ones.

Coach's cue: Find it fast, freeze it tight.

Bring: mat, partner

Safety: Pain in your lower back, worse when you bend back, is never normal: stop and tell a parent or coach. Keep back bends few and gentle.

Lunge and Salute Finish

Ages 7 and up · 6 min · Technical · indoors

Start and finish like a gymnast with a proud salute.

Stand tall with feet together.
Raise one arm to salute, proud and confident.
Step into a lunge with arms by your ears, then stand.
Do 10 salutes.

Coach's cue: Chin up, proud finish.

Bring: floor

Releve Pencil Hold

Ages 7 and up · 6 min · Technical · indoors

Stand on your toes as straight and tight as a pencil.

Stand with feet together and arms by your ears.
Rise onto the balls of your feet.
Squeeze legs, belly and glutes and hold.
Do 5 holds and beat your own best.

Coach's cue: Tall as a pencil.

Bring: floor

Toss and Catch Ladder

Ages 7 and up · 8 min · Physical · field

Climb a ladder of catching challenges: toss to yourself, clap then catch, spin then catch.

Toss a soft ball up and catch it with two hands 5 times.
Then clap once before you catch.
Then clap twice, then touch your knees.
Count your catches out of 10 at each step.

Coach's cue: Watch it into your hands.

Bring: soft ball or beanbag

Skipping Path

Ages 7 and up · 6 min · Physical · field

Learn to skip and gallop, two of the basic movement skills, with fun patterns along a path.

Gallop along a path leading with one foot, then the other.
Skip with a step-hop on each foot.
Add big arm swings.
Do 4 trips each.

Coach's cue: Step-hop, step-hop.

Bring: open space

Target Kick Practice

Ages 7 and up · 8 min · Physical · field

Kick a ball at targets from a short distance, using both feet. Builds eye-foot coordination.

Set 3 targets about 5 steps away.
Step beside the ball and kick toward a target.
Try with your other foot too.
Count hits out of 10 with each foot.

Coach's cue: Plant foot next to the ball.

Bring: ball, boxes or cones as targets

Balloon Keep-Up

Ages 7 and up · 6 min · Physical · indoors

Keep a balloon off the floor using hands, knees, head or feet. Great indoors on a rainy day.

Tap the balloon up with your hand.
Keep it in the air using different body parts.
Count how many taps before it lands.
Play together and count as a team.

Coach's cue: Light taps, watch it.

Bring: balloon

Safety: Clear the space of furniture with sharp corners.

Overarm Target Throw

Ages 7 and up · 8 min · Physical · field

Throw overarm at a target, stepping with the opposite foot. A basic movement skill every child should learn.

Stand side-on to a target 4 to 6 steps away.
Point your free hand at the target.
Step with the opposite foot and throw overarm.
Count hits out of 10, then try the other hand.

Coach's cue: Point, step, throw.

Bring: soft balls or beanbags, bucket or target

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Ready-Body Warm-Up Game

Ages 7 and up · 10 min · Physical · field

A warm-up for young children that builds landing, balance and body control through a follow-the-coach game. Do it before every practice.

Jog, skip and gallop between cones for 2 minutes.
One-leg balance and "statue" freezes: 2 minutes.
Soft two-foot jumps with frozen landings: 2 minutes.
Bear crawls and spider walks, then easy runs with stops: 4 minutes.

Coach's cue: Soft landings, strong stops.

Bring: cones

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Jump Shapes on the Floor

Ages 11 and up · 10 min · Technical · court

Show a clear tuck, straddle and pike shape in the air and land still.

Jump straight up and show a tuck shape.
Land with soft knees and hold for 2 seconds.
Do the same with a straddle and a pike shape.
Do 3 rounds of each.

Coach's cue: Show the shape, stick the landing.

Bring: mat

Safety: Land on two feet with soft knees on a non-slip mat. Stop if your knees or ankles hurt.

Routine Count and Rhythm

Ages 11 and up · 10 min · Tactical · court

Learn the counts of your floor or beam routine so every skill lands on time.

Play your music or have a parent count to 8 out loud.
Mark where each dance move and skill starts on the count.
Walk through the routine on the counts without the skills.
Do 3 run-throughs.

Coach's cue: Hit every count.

Bring: music or a counter

Floor Dance Elements

Ages 11 and up · 10 min · Technical · court

Practice the chasse, leap and turn that link floor and beam skills.

Chasse down the room with pointed toes.
Add a small split leap and land on one bent knee.
Finish with a half turn on your toes.
Do 6 lengths.

Coach's cue: Point, reach, land soft.

Bring: floor, music

Safety: Land on a non-slip mat with a bent knee. Stop if your knees hurt.

Partner Mirror Shapes

Ages 11 and up · 8 min · Tactical · court

Copy a partner's shapes exactly, to train your eye for clean form.

Face your partner.
They make a slow shape and you mirror it.
Check together: same arms, same legs, same toes?
Do 10 shapes, then switch leader.

Coach's cue: Look, copy, check.

Bring: partner

Ladder Footwork Patterns

Ages 11 and up · 10 min · Physical · field

Quick foot patterns through a ladder on the ground: two in, in-out, side steps.

Lay a ladder or draw one with chalk.
Run through with two feet in each square.
Then try in-in-out-out sideways.
Do 3 trips of each pattern; get it right before getting fast.

Coach's cue: Right first, then fast.

Bring: agility ladder or chalk ladder

Wall Rebound Catch

Ages 11 and up · 8 min · Physical · field

Throw a ball at a wall and catch it on the rebound with one hand, then the other.

Stand 3 yards from a wall.
Throw underarm and catch with two hands 10 times.
Switch to one-hand catches with each hand.
Count clean catches out of 20.

Coach's cue: Soft hands, give with the ball.

Bring: bouncy ball, wall

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Cross-Crawl Rhythm

Ages 11 and up · 6 min · Physical · indoors

Touch opposite hand to opposite knee and foot in a rhythm. Builds left-right coordination.

March and touch your right hand to your left knee, then left hand to right knee.
Next touch behind you: hand to opposite heel.
Mix front and back in a 4-count rhythm.
Do 4 sets of 20 touches.

Coach's cue: Smooth rhythm, opposite sides.

Bring: none

Rope Footwork Tricks

Ages 11 and up · 10 min · Physical · field

Learn new skipping-rope footwork: side-to-side, boxer step, one foot, high knees.

Warm up with basic two-foot skips for 30 seconds.
Learn one new trick at a time.
Do 20 clean skips of each trick.
Rest between tricks.

Coach's cue: Wrists turn the rope.

Bring: skipping rope

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Knee-Smart Warm-Up

Ages 11 and up · 12 min · Physical · field

An injury-prevention warm-up that trains knee control and landing. Done before every session, programs like this cut injuries.

Jog, shuffle and backpedal between cones for 3 minutes.
Lunge walks and leg swings for 2 minutes.
Squats and a side plank: 1 set each.
Two-foot hops and hop-and-holds with stuck landings, then controlled cuts.

Coach's cue: Knees over toes, every time.

Bring: cones

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Video Self-Review

Ages 14 and up · 10 min · Tactical · court

Watch yourself to spot bent knees, flexed feet and loose shapes you cannot feel.

Ask a parent or coach to film three of your skills.
Watch each one slowly with them.
Find one form break in each, like bent knees or flexed feet.
Pick one fix to try at your next practice.

Coach's cue: One fix at a time.

Bring: phone or camera, parent or coach

Safety: Film only on a parent's or the club's device, with a parent's OK, never in a changing area, and never post it online.

Competition Warm-Up Plan

Ages 14 and up · 10 min · Tactical · court

Build a calm warm-up routine you can use before any meet.

With your coach, list the warm-ups you need for each event.
Decide how many of each skill you will do.
Add one calm breathing step before your turn.
Practice the full plan once at training.

Coach's cue: Same plan, calm mind.

Bring: notebook, coach

Judge's Eye Checklist

Ages 14 and up · 12 min · Tactical · court

Score your own video with a simple form checklist to find your next fix.

With your coach, write a checklist: legs, toes, arms, landing, posture.
Film one routine or skill set.
Tick each item that was clean.
Compare with your last checklist, not anyone else's.

Coach's cue: Same list, your own progress.

Bring: phone or camera, checklist, coach

Safety: Film only on a parent's or the club's device, with a parent's OK, never in a changing area, and never post it online.

Meet Day Mental Rehearsal

Ages 14 and up · 8 min · Tactical · indoors

Picture your routine in your head, from salute to landing, so meet day feels familiar.

Sit quietly and close your eyes.
Picture saluting, then each skill in order.
Feel the clean shapes and the stuck landing.
Finish with a slow breath. Do it twice.

Coach's cue: See it clean, feel it calm.

Bring: quiet space

Reaction Ball Catch

Ages 14 and up · 10 min · Physical · field

Catch a ball that bounces in odd directions. Trains fast hands and eyes.

Drop or throw a reaction ball to bounce off the floor.
React and catch it before the second bounce.
Move on to throwing it off a wall.
Count clean catches out of 20.

Coach's cue: Ready hands, quick feet.

Bring: reaction ball or bumpy ball, wall

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Two-Ball Wall Toss

Ages 14 and up · 10 min · Physical · field

Throw and catch two balls against a wall in rhythm. Hard on the brain, great for coordination.

Hold one ball in each hand facing a wall.
Throw with the right, then the left, catching each on the rebound.
Find a steady rhythm.
Count clean pairs out of 20.

Coach's cue: Rhythm first.

Bring: two small balls, wall

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Ladder Plus Catch

Ages 14 and up · 12 min · Physical · field

Run a footwork pattern while a partner tosses you a ball to catch and return. Feet and hands working together.

Run through the ladder with a chosen pattern.
Your partner tosses a ball halfway through.
Catch and return the ball without breaking the pattern.
Do 8 runs; count clean ones.

Coach's cue: Feet keep going.

Bring: agility ladder, ball, partner

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Carioca Rhythm Run

Ages 14 and up · 8 min · Physical · field

Move sideways crossing feet in front and behind with hip turn. Builds rhythm and hip control.

Move sideways, crossing one foot in front then behind.
Let the hips turn while the shoulders stay square.
Go 15 yards each way.
Do 4 trips each way, getting quicker.

Coach's cue: Hips turn, shoulders square.

Bring: cones

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Ready when you are

Give your players a reason to train tomorrow

Set up your club in a few minutes. Running it is free; add player training when you want it.

Start your club free Questions? Read the help