Skill: WARM-UPS
Drill: Dynamic Core Exercise: Half Windmill From the Ground
Equipment needed: None
Instructors needed: Several to monitor
Description: The students will build their core strength by (from advanced bridge position) raising their arm off the ground to extend towards the ceiling while holding their body in a perfectly aligned vertical position for 3 seconds, and for 20 reps.
Step 1
  • Have your students raise their body off the ground with the palms of their hands and heels, keeping their heels, hips, and shoulders aligned. This is also referred to as advanced bridge position.
Step 2 -Explain the rules:
  • When I say, “go” you will raise your arm off the ground and extend it towards the ceiling and hold your body in a perfectly aligned vertical position for 3 seconds.
  • You will do this for twenty reps.
Step 3:
  • Continue for two rounds.
  • On the second round, make sure they have a perfectly aligned vertical position throughout each rep. If they are not, freeze the count until they correct their position.
How To Video