Level 1 Coaching Course Assessment Task - Lesson Plan Number 3

Term:

Lesson No: 8

Lesson Theme: Spring, Motion & Swing

Main Aim of Less and Description / Type of Class

To enhance take off action, body tension and work on upper body supports.
Aimed at Level 1 thru 3 WAG gymnasts

Warm up

Duration:-

15 min

Activities:Equipment:
Game: Give Away
Place a hoop in the middle of the play area and fill it with
beanbags. Have players find a partner and get a mat to
share. Help partners space mats equally around the hoop
and about five meters away from it. Pairs then sit on
mats and decide which partner will go first.

Beanbags
Orange cone markers
One hoop
Mats
CD Player
Music

When the music starts, first partner runs to the hoop, get a Formation:
Sharing / Team Work
beanbag, and return to your mat. Place the beanbag on
the mat and sit down. Second partner, pick up the
beanbag from your mat and run with it to the hoop or to
another pair's mat. Place the beanbag there, return to the
mat, and sit down. Meanwhile, other players will have
placed beanbags on your mat. Taking turns, pick up a
beanbag from your mat or the hoop and run to place it in
the hoop or another pair's mat. You may pick up only one Stretching:
beanbag at a time. One partner must remain on the mat
Warm up Skipping
at all times. Continue until the music stops. Now count
Stretch Arms, Shoulders, Upper Body
the number of beanbags on your mat. The pair with the
Stretch Upper Legs, Lower Legs & Ankles
least beanbags wins.
Stretch Back and Stomach
Splits

1st Section of Lesson - Spring Circuit

1

Vault - Single / Double Mat

KCP = Correct position on beat

board. One foot take off, two
footed landing on board. Feet in
front - work the board. Straight
legs - progress to two mats.

2nd Section of Lesson - Swing Circuit

Duration:-

Mini Trap

KCP = Requires more control,

less effort. Watch Shape for
each jump, two feet take off and
landing, chest up in landing,
eyes looking forward.

20 min

3 Trampoline

KCP = Body Tension, Use of

arms to gain height. Look for
positioing when landing. Work
with Front & Rear support
bounces. Mix fun with support
skills.

Duration:-

30 min

Rings Long Swings

3 Rings - Swing to Inverted Hang

Pommels - Stride Swings

5
KCP = Body Tension, Scooped
Chest. Look for a controlled hold
in Hang. Progress to salto
dismount.

KCP = Body Tension, Feet

Height, Ring Grip - thumbs
around, good rhythm, straight
arms in back swing, pull rings out
in forward swing.
2

4
Rings - Cast Swings
KCP = Body Tension, Feet
Height, Ring Grip - thumbs
around. Work towards cast at
ring height before swings.
Progress to 1/2 arm casts.

KCP = Tall body position, front

leg stationary / swing back leg to
above shoudler height.
Repetition best way to learn.

Pommells Straddle Swings

KCP = Tall body position, legs

always in straddle. Legs a
shoulder height when fully
extended. Progress towards
lifting legs over handles.

Progress to dismount.

3rd Section of Lesson - Floor Support / Locomotion

1

Animal Walks

Duration:-

30 min

Jabsprng, Hurdles, Roundoff

Kangaroo
Bear
Monkey
Crab
Scorpion
KCP = Two feet take off, Arms
extended next to ears, hand
position, rebound in roundoff.

KCP = Body Shape, Controlled

Movement

Sashays & Cartwheels

KCP = Body Shape, Legs in

Straddle, Turn Hands T shape,
Push of trailing arm. Straight
Body.

Conditioning

5
Front & Rear Support Game

Dive Rolls
1. Beat Board
2. Mini Tramp
3. Sprung Floor

KCP = Shoulder Height, Head in,

tight tuck, no hands on floor after
roll.

Fornt Support Tag:

Hip Flexion:
Shoulder Stretch

Duration:-

15 min

Conditioning Elements:
20
20
10
20

x
x
x
x

Tuck Jumps - Crash Mat

Star Jumps - Sprung Floor
Straddle Jumps - Sprung Floor
Jacks - Sprung Floor

+ 2 Sets

60 seconds Squat - single leg (left)

60 seconds Squat - single leg (right)
2
x
Squat walks - length of mat
2
x
Squat Jumps - length of mat
10
x
Burpies

60 seconds Calf raises - lower beam

60 seconds Low jumps two feet - lower beam
60 seconds Step UP - lower beam

KCP Using legs not upper body

No flat footed landings
Repetition - no pauses

+ 2 Sets

Cool Down

Duration:-

10 min

Activities:Equipment Required
Double Circle
Gymnasts form a large double circle. Caoch gives
command - run, hop, jump etc around the circle - the
outer circle moving clockwise and the inner circle moving
anticlockwise.

Stretching:Free form on the open floor - unstructured

Upper body - shoulders / arms
Torso - Back stretches
Legs - Splits (Left and Right)
Legs - Splits (Middle)

Floor Space
Orange Course Markers for circle edges