Skills Assessment Level 1
Dry Tower
1. 1 Step punch w/elbow throw 100A
2. Inward jump (ankle pop to mat) (elbows throw and stay high)
3. Inward jump wall touch (keep body flat ankles back hands up)
4. 2 Part 200A and 300A (armswing full reach to "I")
4. 2 Part 200A and 300A (armswing full reach to "I")
5. Back jump wall slide drill (w/ hand push back at the top)
6. Back lineup fall to pit (hold flat on fall, hip push at the end)
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Drills and Conditioning
1. 5 x kneeling slow motion arm circles
2. 5 x back tuck kick outs (kick, look, reach)
3. Fwd rolls across the floor
4. 15 sec back plank hip push with feet up on mat
5. 5 x pushups
6. 10 sec headstand with legs up
7. Standing pike lineup model drill
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Handstands
1. 20 sec forward armstand against the wall
2. 20 sec back armstand against the wall
3. 10 sec 7 position hold
4. 5 x straddle toe rockers on Paralell bars
5. Mini tramp bounce over handstand (flat back)
6. 5 x pike hip ups
7. Straddle circles 3/3/5
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Trampoline
1. 5 x 100A (elbow throw to shrug every other jump)
2. 2 Bounce (grabbed) armswing 3rd off tramp up on to mat
3. 5 x Pike seat drops (hands by hips on bottom up by ears on top)
4. 5 x Doggy drops back up to feet
5. 5 x Doggy drop to Belly drop to feet (arms by ears on Belly drop)
6. 5 x Knee drop toe cracker (hands behind head elbow throw up)
7. 5 x Back drop (head & shoulders touch together)
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Dryboard
1. 100A (up down jump w/ elbow throw to shrug)
2. 100C (up down jump w/ elbow throw to shrug)
3. 100C to kick seat drop (up down jump w/ elbow throw to shrug)
4. 200A (up down jump w/ elbow throw to shrug)
5. 200C (up down jump w/ elbow throw to shrug)
6. 200C to kick seat drop (up down jump w/ elbow throw to shrug)
7. 2 Foot hop 100A (start arms up, bend elbows & throw to shrug)
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