Gems Team

You can do these exercises as often as you want. We recommend doing the lesson plans at least twice a week and Michael’s conditioning video once a week (posted on Band each Friday). Mix it up however you want. Just stay active and we will be together soon enough! Click on a week/title below to expand for more information!

Lesson Plan Team - Week 1

  • Warm up for five minutes to get your heart beating and muscles warm. For Week 1, jump rope if you have one. If not, jumping jacks. Or do a combination of both.
  • Stretch for 15 minutes. Include three splits. Hold each for one minute. Go slow and be diligent in improving splits. See if you can remember all of your team’s main stretches.
  • 10 – 20 handstand holds. Working on a tight body and pointed toes. If you can hold at least 10 seconds with good form, you can start changing leg positions in your handstand.
  • 10 – 20 cartwheels on each leg. The focus here should be neat and solid landings. Do them on a line if you have one.
  • 5 – 8 kick-overs. If you have a kick-over, do five straight leg kick-overs or tick-tocks (focus on split in handstand). If you don’t have a kick-over, do bridges with one leg lifted.
  • Go through splits one more time.

Lesson Plan Team - Week 2

  • Warm up for five minutes to get your heart beating and muscles warm. For Week 2, climb up and down the stairs if you have them. You may run up, but please WALK down the stairs. If you don’t have stairs, find one step in your house (or the sidewalk curb), and jog up/jog down.
  • Stretch for 15 minutes. Include three splits. Hold each for one minute. Go slow and be diligent in improving splits. See if you can remember all of your team’s main stretches.
  • Continue to work on cartwheels, handstands, and back flexibility from Week 1.
  • Beam drills – three of each pass. Find a place on the ground, preferably no carpet, and practice your form. If you have a floor beam use that. Pay good attention to your form while practicing. Below are examples of what you should look like, or click here. Please watch before practicing.
    • Front walks
    • Back walks
    • Forward Kicks
    • Backward kicks
    • Side Walking
    • Passe Position Walks
  • Go through splits one more time.

Lesson Plan Team - Week 3

  • Warm up for five minutes to get your heart beating and muscles warm. For Week 3, go outside and run sprints. Try to run about the length of the vault runway (60 – 80 ft). Run as fast as you can five times, resting in between.
  • Stretch for 15 minutes. Include three splits. Hold each for one minute. Go slow and be diligent in improving splits. If you haven’t tried the Split Video (one of the recommended links), this is a great time to try it!
  • Continue to work on perfecting your cartwheels and handstands.
  • Continue to work on walks on beam.
  • Practice the turn drills and leap drills shown in the videos below. Complete 15 turns on the floor (15 split jumps and 15 split leaps).
  • Go through splits one more time.

Lesson Plan Team - Week 4

  • Warm up for five minutes to get your heart beating and muscles warm. Jog around the block (with parent approval only) or run in place or around your yard. Try to not stop for five minutes.
  • Stretch for 15 minutes. Include three splits. Hold each for one minute. Go slow and be diligent in improving splits. If you have not tried the Gymnastics Flexibility Routine (one of the recommended links), this is a great time to try it!
  • Continue working on handstands, cartwheels, leaps, and turns. This week, let’s mix it up and create a routine using your perfected handstands, cartwheels, leaps, jumps, and turns.
  • Choose your own music. I would love to see what you create.
  • Go through splits one more time.

Lesson Plan Team - Week 5

  • Warm-up: Run In place for 1 Minute. Hollow Body Hold 1 Minute. Jumping Jacks 1 minute. Tight Arch hold for 1 minute. Jump Rope 1 minute. Climb Stairs 1 minute (or run in place again)
  • Stretch: Go through butterfly, pike, straddle stretch. 1 minute for each stretch. Right, left and middle splits 1 minute each.
  • Practice 10 handstands and 10 cartwheels each side. Work on roundoffs if you have a space to work on them. Make sure you reach long and keep your arms by your ears. You can do running round offs or just power hurdle. Focus on arms by ears and a long stretch with a good rebound.
  • BINGO TIME: Using the Bingo cards, choose the squares you want to complete. BINGO GYMNASTICS CONDITIONING – download from the “Team Activities” tab.  *Optional Silly Gymnastics Bingo. Use your imagination, have fun and send us pictures!
  • Take a picture of your BINGO card and share it on Band. Encourage Parents/Siblings to participate in what they can.
  • Choose one of the new challenge videos under the “Additional Video Recommendations” tab. Parents, these would be fun for you all to participate.

Lesson Plan Team - Week 6

  • Warm-up: Run/walk a mile (with parental approval/supervision)
  • Stretch: Go through Butterfly, pike, straddle stretch. 1 minute for each stretch. Right, left and Middle splits 1 minute each.
  • Practice 10 handstands and 10 cartwheels each side. Work on roundoffs if you have a space to work on them. Make sure you reach long and keep your arms by your ears. You can do running round offs or just power hurdle. Focus on arms by ears and a long stretch with a good rebound.  BINGO TIME: Using the Bingo cards, choose the squares you want to complete. BINGO GYMNASTICS SKILLS – download from the “Team Activities” tab.  *Optional Choose YOUR FAVORITE song and create a conditioning challenge for others to try.
  • Take a picture of your BINGO card and share it on Band. Encourage Parents/Siblings to participate in what they can.
  • Choose one of the new challenge videos under the “Additional Video Recommendations” tab. Parents, these would be fun for you all to participate.

Lesson Plan Team - Week 7

  • Warm-up: Jump Rope for 5 minutes. Create a routine. Be creative and push your endurance.
  • Stretch: Go through Butterfly, pike, straddle stretch. 1 minute for each stretch. Right, left and Middle splits 1 minute each.
  • Practice 10 handstands and 10 cartwheels each side. Work on roundoffs if you have a space to work on them. Make sure you reach long and keep your arms by your ears. You can do running round offs or just power hurdle. Focus on arms by ears and a long stretch with a good rebound.  
  • BINGO TIME: Using the Bingo cards, choose the squares you want to complete. BINGO GYMNASTICS CONDITIONING – download from the “Team Activities” tab.  *Optional Silly Gymnastics Bingo. Use your imagination, have fun and send us pictures!
  • Take a picture of your BINGO card and share it on Band. Encourage Parents/Siblings to participate in what they can. 
  • Choose one of the new challenge videos under the “Additional Video Recommendations” tab. Parents, these would be fun for you all to participate.

Lesson Plan Team - Week 8

  • Warm-up: 15 minute bike ride with parent approval or run around yard and get your heart rate up.
  • Stretch: Go through Butterfly, pike, straddle stretch. 1 minute for each stretch. Right, left and Middle splits 1 minute each. Bridges. 
  • Practice 10 handstands and 10 cartwheels each side. Work on roundoffs if you have a space to work on them. Make sure you reach long and keep your arms by your ears. You can do running round offs or just power hurdle. Focus on arms by ears and a long stretch with a good rebound.  
  • BINGO TIME: Using the Bingo cards, choose the squares you want to complete. BINGO GYMNASTICS SKILLS – download from the “Team Activities” tab.  *Create your own ABC Gymnastics Challenge Video and Share on Band
  • Choose one of the new challenge videos under the “Additional Video Recommendations” tab. Parents, these would be fun for you all to participate.

These are all great ways to get active and improve your skills, flexibility and fitness.

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These are all great ways to get active and improve your skills, flexibility and fitness.

More coming soon – also posted on Band!

For questions or more information, please contact Amy Postel at apostel@jccdallas.org.