PRACTICE GOALS

**K bands on, unhooked**

 

WARM-UP:

CARDIO

POMBO (M/W/F)

1 lap stair run (T/TH)

DYNAMIC STRETCHING:

ACROSS THE COMMONS (Short way)

1) Pull knee to chest, walk walk, switch

2) Step needle walk walk, switch

3) step/circle high knee

4) 4 rt chaines/4 left chaines

5) back bend walks down wall

STATIC STRETCHING:

1) Quick stretch

2) 30 second resist stretch/30 second hold on each split

3) rt/lft butt kick holds on wall (10 sec each side)

STRENGTHENING:

1) 2 sets Elbow abs (with 4 tuck-extends and 4 bicycles added on)

2) 10 Push ups/15 tricep dips

3) straddle leg lifts-10 on each leg/5 on both

SKILL WORK:

DAY 1/3/5

1)   3 sets T band pencil jump/frog jump/Toe touch

2) 3 toe touches without bands

3) SKILLS as a team

DAY 2/4

1) With bands- Step kick across short end of commons/5 fan kicks over chair with bands

2) Without bands- Step kick across short end of commons/10 fan kicks over chair with bands

3) Skills with sis

KICKS:

DAY 1/3/5

1)  Kicks as team

DAY 2/4

3) Kicks for critique

5 MINUTE BREAK: 

REVIEW:

1)  All pre-game routines 2x through

ROUTINE WORK

1) Re-stage hip hop routine for 17.

2)  Review first 4 eight counts to make sure that we all know choreo

3) Re-stage pom routine for 17

4) Review first four eight counts to make sure that we all know choreo