Strength: A: 2 sets 8 Tempo push-ups 30 Supinated hang on bar 6/6 Kettlebell windmills 10 Russian baby maker squats   Rest as needed between sets. Coaches notes: On the push ups set your hands shoulder width apart so that your shoulder is stacked directly over your elbow and wrist. Focus on holding a tight [...]

Skill: A1: 3 x 10 sec hang in false grip ; rest 30 sec A2: 3 x 20/20 sec side plank ; rest 30 sec Coaches notes: While hanging in false grip keep your shoulder girdle active. Pull your shoulders down and away from your ears, compress your ribs towards your hips, squeeze your glutes, [...]

Warm Up: A: 2 Sets: 10 Meter broad jumps 10 Meter frog jumps 10 Meter single leg jump left 10 Meter single leg jump right Coaches notes: Stay low to the floor and drive hard with your legs forward rather than jumping up. Focus on hitting a solid landing position throughout the broad jump portion [...]

Skill: A: Warm up your wrist well then practice for 10 Min handstand pressing drills Strength:  B1: 4 x 8 Ring push-ups with turn out @ 22 X 1 ; rest 30 Sec B2: 4 x 10 Beat swings ; rest 30 Sec B3: 4 x 8 Hollow to L-sit on kettlebells ; rest 1 [...]