Begin in a circle in the middle of the room for Kick Up drills
Starting position Stance: the strong leg (like the one you kick with) is leading in the front. Grip: arms extended next to ears, and land below the shoulders when lowered to the ground
Leading legs bunny hops when hands hit the floor. Purpose: this teaches the sequence of movements, as well as maintaining an active upper body. Arms must remain straight, shoulders active, and just a little pop off the floor. Emphasize no going upside down.
Scissor Kick Purpose: this teaches a more complex jumping motion, and soft landing of leading leg
Continue to the wall for the next drill
Kick up to the wall with buddy assist or independently Those who have never kicked up to the wall should be with the coach for buddy assist.
Handstand hold on the floor with buddy assist or independently.
Begin with Kick-up Drills (see above)
At the box
Fingtertip glide Purpose: the whole body is firm with active shoulders, moving as one unit side to side in the finger lift.
Hand lift glide purpose: increased challenge from step 2 to ensure a firm body and active shoulders
Walking side to side purpose: the motion of walking with the stability of the box; although side to side,
At the wall
Downward dog hand lift purpose: increased challenge from step 3 to ensure a firm body and active shoulders
Kick up hand lift purpose: increased challenge from step 4 to ensure a firm body and active shoulders
Kick up to walk towards the wall: 1′, 2′, 3′ from the wall purpose: begin the walking progression towards the wall
Kick up with buddy assist in the middle of the room.
Circle up In the middle of the room
Starting position: down dog With the abmat long ways, place hands shoulder width at the edges. Starting in downward dog, you’re looking for the head through the arms and active shoulders
Shoulder glide: Purpose: the head must glide in front of the fingertips before descent, and preparing for step 3.
Shoulder glide & lower to the mat Purpose: improve movement mechanics to use the strongest, most effective muscles. You’re looking for the elbow to be directly over the wrist, and elbows close to the body.
At the box
Knee on box handstand pushups Purpose: increased difficulty from step 3.
Toe on box handstand pushups Purpose: increased difficulty form step 4. If step 3 was successful, encourage to practice toes on the box to test strength.
At the Wall
kick up drill Purpose: emphasizing speed & hip extension & the power you need from your lower body. Sit 1′ from the wall and lay down. Extend legs to the highest reach on the wall, ensuring hips are open and a straight line from feet to hip to shoulders.
8″ handstand pushups drill Purpose: trainer led exercise in which 1-2 people will practice the kipping handstand pushups on cue. Toes on the box participants may practice on the wall.