AB-LETICS
To increase core strength &
stability for all tumbling
Do 2 sets of each exercise on the list, and then do 4 sets of each,
then 6, and then 8. Take a break after 8 to stretch stomach. Finish by doing
each exercise 6 times, then 4, then 2 and stretch after 2.
2, 4, 6, 8, 6, 4, 2
Crunches
Full Sit Ups
Bicycles
Hollow Rock
Tuck Ups
Side V Ups
Pike Ups
Plank Hold
(hold 15-30 seconds in between each set of reps on the list)
-------------------------------------------------------------------------------------------------------
Plyometrics
To increase speed, power, and explosiveness
in tumbling, specifically running and punching skills
10 of each
5 of each
10 of each
Heel Hops (toes off ground, hop on heels)
Squat Reach Jumps (bend knees, jump and reach up)
2 feet high punches (straight knees, jump using only toes/ankles)
Spreads (feet together, jump and straddle feet, land feet together)
Front/Back Punches (feet together, jump on toes feet in front of torso then behind)
Layups (step, step, hop on one foot and reach into the air)
Tuck Jumps (jump, bend knees to chest, land)
Front to back bounds
Right (right foot in front of left in lunge, bound from right foot onto left, repeat)
Front to back bounds
Left (left foot in front of left in lunge, bound from right foot onto left, repeat)
25 calf raises toes facing front
25 calf
raises toes facing in
25 calf raises toes facing out
-------------------------------------------------------------------------------------------------------
Arm CIRCUIT
To strengthen the upper body for handsprings and explosive tumbling off
of hands
5: Normal Pushups
(do 5 pushups with arms shoulder width apart, elbows out)
4: Wide Arm Pushups
(do 4 pushups with arms as far apart as possible)
3: Hershey Kiss Pushups
(do 3 pushups, pointer fingers and thumbs touching to form a triangle)
2: Elbows to rib Pushups
(do 2 pushups, elbows pointed towards ceiling and elbows touching ribs)
1: 30 Second Pushup Hover Hold
(hold a pushup position with chest hovering 2 inches above the floor for 30 seconds)
30 Second Belly to the wall
Handstand Hold
30 Second Back to the wall
Handstand Hold
1: 30 Second Pushup Hover Hold
2: Elbows to rib Pushups
3. Hershey Kiss Pushups
4. Wide Arm Pushups
5. Normal Pushups
-------------------------------------------------------------------------------------------------------
LEG CIRCUIT
To strengthen legs to increase
height in vertical jump
Start with 10 reps of the first
exercise, then 9 reps of the second exercise, and work down to 1
10:
1 Leg Hamstring Bridge Ups
(on back, knees bent, one foot lifted to ceiling, shoulders and heels on floor, lift glutes & hips off floor)
9:
Quarter Squats
(squat in-between a full squat and standing)
8:
Forward Lunges
(feet together, step one foot forwards and lean onto front foot, only bend front knee, keep back knee straight)
7:
Full Squats
(squat so that knees line up with hips)
6:
Backwards Lunges
(feet together, step one foot backwards and lean onto back foot, back knee bends and taps ground)
5:
Frog Jumps
(squat so hips are near ankles, knees apart, hands touch floor in front of hips, jump and reach to ceiling)
4:
Single Leg quarter Squats
(quarter squats with one leg)
3:
Candle sticks Tuck Jumps
(sit glutes onto heels, roll onto back, then onto shoulders, lift legs straight, hips extending towards ceiling, return to standing position and tuck jump)
2:
Candle stick, 1 leg jump up
(same as #3 but stand up on one leg and do a straight jump)
1:
30 Second Hamstring Hold
(same as #9 but both feet on the floor)
