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Planning practices and training.

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Introduction

Planning practices and training. Target group: I am going to do my practise sessions for a beginner, who has little experience and very basic skills in trampolining, such as straight bouncing and stopping. By the end of these sessions, they should be able to do a short sequence of simple skills, becoming more confident and fluent in the execution of them. Each sessions' length will depend on the time needed to learn and practice a skill. Routine: 1. Tuck jump, 2. 1/2 twist jump, 3. Straddle jump, 4. Full twist, 5. Pike jump 6. Seat drop to feet. Warm up: Pulse raising activities: o 20 straight bounces with correct arm movements on the trampoline, 5 star jumps and 5 leaps, on the floor. o These simple exercises are appropriate for younger children (usually beginners) and as they are easy. o They also use the muscles required in trampolining. (Quadriceps, hamstrings and calf muscles.) Mobility activities: o 10 shoulder shrugs, 10 large circular motions with arms (forwards and backwards) neck movements, elbow and knee flexions and extensions and hip rotations. o These loosen the joints to be used, (shoulders/hips/neck) and help injury prevention. o They are simple. ...read more.

Middle

These should be learnt in about 40 minutes on a class of 5-8 performers. Practicing of the skills should take place for 20 minutes, so the performers can learn the feel and begin to improve their feel of the skill-specificity. Warm down. Session 2: Aim-Practice and develop tuck, straddle and pike jumps. Learn and develop 1/2 and full twists. (Duration-1hour, 15 minutes) Warm up. Start by practicing the skills from session 1. Do these, correct and improve for 15 minutes. Show a demonstration of and 1/2 twist, to introduce variation. Explain and teach it: - To twist, the performer should stretch out of the trampoline and twist with the arms above the head. Look for the mats as reference points. Practice 1/2 twists for 25 minutes. Show a demonstration of a full twist, to introduce variation. Explain and teach it: - To twist, the performer should stretch out of the trampoline and twist with the arms above the head. Look for the mats as reference points. Practice full twists for 30 minutes. These are more demanding. Control and tension are required for good twists. This will overload the performer with information with this session, but a lot will need to be practiced. ...read more.

Conclusion

Getting more confident. Warm down. Session 5: Aim Improve seat drops and run through routine in two stages, then as a whole. (duration-1 hour,15 minutes) Practice shaped bounces with 1/2 and full twists before and after for 10 minutes to refine the skills together as one. Do specific skills then practice as a whole. Re-talk through and demonstrate seat drops, as these are a more difficult skill. Practice seat drop position, seat drops from standing and seat drops with a small bounce before, for 20 minutes. Go through skills 1-3 of the routine until they run smoothly together and practice. Approximately 10 minutes. Go through skills 4-6 of the routine until they run smoothly together and practice. Approximately 15 minutes because the seat drop adds difficulty. Run through the whole routine until it runs quite smoothly. About 20 minutes. The performer should have shown progression through the last five sessions, and can now apply them fully to a routine. Warm down. Session 6: Aim- to refine the routine as a whole. (Duration- 1 hour, 10 minutes.) Warm up. Practice seat drops with height for 15 minutes. Go through the whole routine, spotting any difficulties and practice the difficulties, i.e. skills 3-5 could be hard to do. Do this until the performer is comfortable with the difficulties, for up to 30 minutes. Practice the whole routine through for 20 minutes. Warm down. ...read more.

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