1. PED 246: Methods and Techniques of Dance and Gymnastics Chapter 3 Conditioning

2. Cardiovascular Exercises Jumping Jacks Running Squat Thrusts Jump Rope Locomotor Skills

3. Strength  Push-ups  Pull-ups  Crunches  Leg Lifts  Leg tucks and extensions  Dips  Casts – push away from bar and swing back

4. Flexibility  Splits  Partner splits  Hold leg up while standing  Hands down, 1 foot up  Pull to split position  Lower back  Laying on stomach, raise head  Laying on stomach, raise legs  Backbends  Knees to nose  Trunk Stretch  Ankle stretch

5. Coordination  Jumping Jacks  Jumping Jack variations  Leg to side  Leg forward  Walking up back stand  Swan  On belly, lift arm, or leg, or combo  Arm Circles

6. Balance  Leg Lift – Keep leg straight  V-Seat  Holding positions  On one leg, other leg back, body forward  Lots of variations  Handstands

7. Plyometric / Explosive Power  Frog Jump  Standing long jump  Sideways long jump  Tuck Jumps  Jump ups (onto something) and back down