Skill Speed Medley
Workout Details
For Time
Quarterfinal Round:
3 for male, 2 for female
Unbroken
Unbroken, Left leg
Unbroken, Right leg
Semifinal Round:
2 for male, 1 for female
Unbroken
Unbroken, Left leg
Unbroken, Right leg
Pirouette start
Final Round:
Unbroken, Left leg
Unbroken, Right leg
Low start
Time cap: 3-3-3 minutes
Coaching Tips
Strategy
- 1Break the pegboard ascents into manageable sets to avoid early fatigue.
- 2For the jumping movements, keep your jumps quick and your rhythm consistent to maintain unbroken sets.
- 3Utilize stable footing on single-leg squats; focus on balance and depth, ensuring that knees do not cave in.
- 4On the handstand walks, prioritize control over speed; it's crucial to maintain a strong body line and engage the core effectively.
- 5Plan your transitions between movements; being aware of where you're moving next will save time and energy.
- 6For the double-under crossovers, practice the rhythm and timing to avoid tripping and to keep movements efficient.
Safety Considerations
Technical Focus
Watch for proper handstand alignment and back positioning during ascents and squats.
Recommended Warm-Up
General Warm-Up:
- 500m Rower
Mobility:
- Hip Flexor Stretch - 30 sec
- Shoulder Dislocates - 30 sec
- Ankle Mobility Stretch - 30 sec
Activation:
2 rounds- 10 Air Squats
- 10 each leg Lateral Leg Swings
- 30 sec Handstand Holds (Against Wall)
Scaling Options
Intermediate
Reduce pegboard reps and single-unders count.
- 1
strict pegboard ascent
2/1 Strict Pegboard Ascents
- 2
double under
50 Unbroken Single-Unders
- 3
single leg squat
10 Single-Leg Squats, Left; 10 Single-Leg Squats, Right
Scaled
Further reduce pegboard reps and adjust jump movements.
- 1
strict pegboard ascent
Banded Pegboard Ascent
- 2
single under
30 Unbroken Single-Unders
- 3
single leg squat
5 Single-Leg Squats, Left; 5 Single-Leg Squats, Right