Animal Strength Logbook Animal Strength Academy
Gymnastics Unit: Lesson 1
Strength & Mobility
Name: ____________________________
The Challenge
Before we go upside down, we need shoulders like bears and wrists like steel! Today's mission is to master weight transfer . This means moving your body weight from your feet to your hands and back again.
Part 1: The Wrist Warm-Up
1. Circles
Interlock fingers and roll your wrists in circles 10 times each way.
Done
2. Piano Fingers
Press your fingertips into the mat and "play" like a piano to wake up the grip.
Done
3. Wrist Rocks
On all fours, rock forward until your shoulders pass your fingertips. Gently!
Done
Part 2: The Zoo Circuit
Bear Crawl
STRENGTH
Keep your hips high and your arms locked straight. Move opposite hand and foot together.
REPS:
Feeling: Strong / Tired / Easy
Crab Walk
STABILITY
Belly to the sky, fingers pointing toward your heels. Keep those hips off the mat!
Reps:
Feeling: Strong / Tired / Easy
Donkey Kick
WEIGHT TRANSFER
Hands down, kick both feet up. Try to feel your weight shift 100% onto your hands for a split second.
Reps:
Feeling: Strong / Tired / Easy
Gym Log Reflection
Which animal movement was the hardest on your shoulders? Why?
During the Donkey Kick, where did you feel your weight shift? (Circle one)
My Fingers
My Palms
My Shoulders
Animal Strength Slides Animal Strength Academy
Gymnastics: Lesson 1 - Weight Transfer
The Big Question
"How do animals move quickly using four limbs, and what can we learn about arm strength?"
Bear
Crab
Donkey
Mission: Weight Transfer
Definition
Moving your body weight from one base of support to another.
Gymnastics Goal
Using your arms as legs to support your entire body!
Feet → Hands
Wrist Safety Protocols
Spread Fingers
Like a starfish! This creates a bigger base of support and protects your joints.
Locked Elbows
Push the floor away! Think "long, strong arms" to keep your head safe.
The Zoo Circuit
Let's Move!
01
Bear Crawl
Shoulder Strength & Coordination
02
Crab Walk
Back Strength & Core Stability
03
Donkey Kick
Total Weight Transfer Mastery
Triangle Power Slides Triangle Power Balance
Gymnastics: Lesson 2 - The Tripod Foundation
The Physics of Stability
"Why does a camera tripod have three legs instead of two?"
Think about it: Can you balance a camera on a two-legged stand? How about a four-legged chair on a bumpy floor?
The Secret Triangle
Base of Support
In gymnastics, your Base of Support is the area on the mat that supports your weight.
Rule #1: Larger Base = More Stability
Head
Hand
Hand
Building the Tripod
01
The Setup
Place hands shoulder-width apart. Place the top of your head in front to make a triangle.
02
The Shelf
Walk your feet toward your head. Place your knees onto your elbows (the shelves).
03
The Lift
Squeeze your core and find your balance. Keep your eyes looking at the mat!
Safety & Spotting
Tuck and Roll
If you lose balance, tuck your chin and roll out. Never fall flat!
The Spotter
One hand on the hip, one hand on the shoulder. Support, don't lift.
Tripod Technique Checklist Triangle Power Checklist
Gymnastics Unit: Lesson 2
Tripod & Headstand
Name: ____________________________
The Tripod Mission
Stability comes from a solid base. Today, you are building a human tripod! Use this checklist to master your balance before moving to a headstand.
Form Check
The Hands
Shoulder-width apart, fingers spread like a starfish.
The Head
Top of head placed in front of hands to form a triangle.
The Shelf
Knees resting comfortably on elbows (tucked position).
The Eyes
Looking directly at the triangle on the mat.
Partner Scouting
Observe your partner. Did they follow the "Rule of Three"?
Did the head and hands make a clear triangle?
Yes Almost Keep Trying
Did they hold the balance for 5 seconds?
Yes Almost Keep Trying
Scout's Advice:
Safety Protocol
The Spotter's Job
Stand to the side. One hand on partner's waist, one on shoulder. Stay alert!
The Exit Plan
If you tip forward, tuck your chin to your chest and perform a forward roll.
Upside Down Slides Upside Down World
Gymnastics: Lesson 3 - Handstand Progressions
Launch
Balance
View
New Perspective
"Can you hold the sky up with your feet?"
Flip the Map
Everything changes when your feet leave the floor.
Anti-Gravity
Finding balance in a vertical world.
The Wall Walk Mission
45°
Phase 1: The Slope
Walk feet up the wall until your body is at a 45-degree angle. Hold and push!
70°
Phase 2: The Peak
Walk hands closer to the wall. Hips should be moving over your shoulders.
90°
Phase 3: Vertical
Nose to the wall! Squeeze your glutes and point your toes to the stars.
Mission Safety
Zero Gravity Rules
Never kick up without a spotter.
Spotter hands must be on the HIPS.
Bail out safely: Tuck and Roll.
Partnership = Safety
The Perfect Alignment
Toes
Hips In
Core Tight
Hands
Shoulder Extension
Don't let your shoulders sag! "Push the floor into the basement" to stay tall and stable.
Hollow Body
Avoid the "banana back." Squeeze your belly button to your spine to create a rigid pole.
Handstand Spotting Guide Safe Spotting Guide
Gymnastics Unit: Teacher Resource
Safety Protocol
Topic: Handstand Progressions
Instructional Goal
Spotting is not about lifting the gymnast; it is about providing a physical boundary and stability point . For handstands, the spotter acts as the "safety wall" until the gymnast finds their own balance.
Phase 1: The Wall Walk Spot
Positioning
Stand to the side of the gymnast. Do not stand directly behind them (the wall side) or in front of them.
Action
Place a hand on the lower back or hips as they walk their feet up. This provides reassurance and prevents slipping.
Phase 2: The Kick-Up Spot
The "V-Grip"
Use your hands to create a 'V' shape. Catch the gymnast's hips as they kick up to prevent them from over-rotating.
The Leg Catch
Once vertical, the spotter can gently hold the gymnast's shins together to help them feel the straight alignment.
Verbal Cues for Students
Alignment
"Squeeze the pole!"
Shoulders
"Grow tall!"
Safety
"Chin to chest!"
Emergency: The Over-Rotate
What to do if a gymnast kicks up too hard and passes the vertical point:
For the Spotter
Do not try to stop the fall with force. Guide their hips toward the wall or gently assist the descent into a roll.
For the Gymnast
Tuck your chin, round your back, and perform a forward roll immediately. Do not try to land on your feet behind you.
The Power Run Slides The Power Run
Gymnastics: Lesson 4 - Speed & Rhythm
Generating Lift
"How do gymnasts generate enough POWER to fly over a vault table?"
Acceleration
Rhythm
Take-Off
The Approach Run
Controlled Speed
Running as fast as you can WHILE staying in control. High knees and active arms!
The Build-Up
Start smooth, accelerate through the middle, and hit maximum speed right before the hurdle.
1
Start
2
Power
3
Peak
The Secret Hurdle
1
One Foot
Jump off your dominant foot.
The Leap
2
Two Feet
Land on the springboard or floor.
"Step — Jump — Punch!"
Find Your Beat
Practice the sound of the run and hurdle:
The Pattern:
TAP
TAP
TAP
CLAP!
Pro Tip
The hurdle should be LOW and LONG , not high like a hurdle in track and field. Stay close to the ground!
The Power Run Tracker Power Run Tracker
Gymnastics Unit: Lesson 4 Activity
Speed & Rhythm
Name: ____________________________
The Rhythm Mission
A great vault starts with a powerful run and a rhythmic hurdle. Your mission today is to master the Step-Jump-Punch pattern. Use this tracker to record your progress with your partner.
Training Trials
Trial # Acceleration (Fast?) Rhythm (Step-Jump-Punch) Landing (2 Feet) 1 YesNo
|
SmoothBroken
|
YesNo
|
| 2 |
YesNo
|
SmoothBroken
|
YesNo
|
| 3 |
YesNo
|
SmoothBroken
|
YesNo
|
| 4 |
YesNo
|
SmoothBroken
|
YesNo
|
Rhythm Map
Color in the box that matches the sound of your perfect run:
TAP
TAP
TAP
CLAP!
Wait... how many "Taps" did you take before your "Clap"? Write the number: ________
Scout Report
Partner: What is one thing your gymnast can do to get more speed?
Ready for Lesson 5?
Launch Pad Slides Launch Pad Mastery
Lesson 5: Take-offs & Squat-Ons
Mission: Orbit
"Can you turn your run into a JUMP that lands you perfectly on top of the box?"
The Speed
Lesson 4 Review
The Punch
Lesson 5 Skill 1
The Squat
Lesson 5 Skill 2
The Explosive Punch
1
Two Feet Landing
Land on the balls of your feet at the same time. Never land one foot at a time on the board!
2
The "Punch"
Don't bend your knees too much. Think about the board as a trampoline—short, sharp contact!
"Punch and Fly"
Your legs are like powerful springs. Push the floor away instantly!
The Squat-On
Reach & Control
Hands reach for the top of the box.
Tuck knees to chest in mid-air.
Place feet softly between your hands.
Eyes looking forward, not down!
The Final Stick
The Motorbike Landing
1
Knees Bent
2
Arms Out
3
Freeze!
STICK IT!
Launch Pad Rubric Launch Pad Rubric
Gymnastics Unit: Lesson 5 Assessment
Skill Rubric
Name: ____________________________
The Final Flight
Use this rubric to evaluate your vaulting sequence. A perfect vault combines speed, rhythm, and a controlled landing. Circle the box in each row that best describes your performance.
Criteria Expert (3) Skilled (2) Learning (1) The Approach Run
Speed & Acceleration
| Fast, controlled acceleration with high knees and strong arms. | Consistent speed, but lacks a clear acceleration phase. | Runs slowly or inconsistently; body looks loose. |
|
The Hurdle Step
Rhythm & Footwork
| Rhythmic "Step-Jump-Punch" (1 to 2 feet) with a long, low flight. | Hurdles from 1 to 2 feet, but rhythm is jerky or jump is too high. | Stops before the jump or lands one foot at a time. |
|
The Squat-On
Weight Transfer
| Strong hand reach; knees tuck tightly; feet land softly on box. | Hands reach box, but landing on box is heavy or knees don't tuck. | Unable to get feet onto the box; relies mostly on hands. |
|
The Landing
Control & Safety
| Perfect "Motorbike" stick; knees bent, arms out, no movement. | Lands on feet, but takes a step or wobbles to maintain balance. | Stumbles or falls on landing; knees are straight. |
Self-Reflection
What was the most challenging part of the sequence today?
How did your speed help your jump?
Final Score
/ 12
Total your Expert, Skilled, and Learning points.
