Diamonds (Intermediate for 5-6 year olds)
Diamonds Intermediate
Ages 5–6
Program Focus
Strong roundoffs/Cartwheels
Kickover independence
Handstand control
Introduction to handsprings
Clean form & tight shapes
Shapes & Strength
Hollow Hold (10 seconds)
Arch Hold (10 seconds)
10 Push-Ups
20 Second Plank
Split holds (Right & Left – improving depth)
Tumbling
Cartwheel (clean, consistent)
Roundoff (rebound, arms by ears)
Bridge Kickover (light spot)
Back Walkover (with spot)
Handstand (5 seconds unassisted)
Handstand Forward Roll
Beam
Cartwheel on Low Beam (line or floor beam)
Straight Jump + Stick
Half Turn
Lever to T (controlled)
Diamonds (Pre-Team Bridge) prepares athletes for future team placement by emphasizing shape mastery, strength development, technical consistency, and coachability.
Athletes are expected to demonstrate focus, discipline, and body control beyond recreational level.
The goal is clean fundamentals + strength readiness + mental focus.
“Strong shapes earn strong skills.”
Diamonds Intermediate (Ages 5–6) is designed for strong foundational athletes ready to develop power and independence. Gymnasts work on roundoffs, walkovers, handspring drills, and skill connections while building the strength and confidence needed for advanced levels or pre-team.
Program
Pre-Team Development
Level
Advanced Beginner / Pre-Team
Entry Expectations (VERY IMPORTANT)
Athlete should consistently demonstrate:
• Strong hollow hold (15–20 seconds)
• Arch hold (15 seconds)
• Controlled forward & backward rolls
• Bridge kickover OR strong bridge hold
• Handstand against wall (20 seconds)
• Bar hang (15 seconds)
• Ability to follow 3-step instructions
If these are inconsistent → continue in Emeralds.
Coaching Cues
“Tight body.”
“Lock your core.”
“Push tall.”
“Control every landing.”
“Consistency beats speed.”
Cues must be technical and direct.
Common Errors & Fixes
Issue: Rushing skills
→ Fix: Slow the skill. Break into drill components.
Issue: Bent arms in handstands
→ Fix: Wall holds + shoulder taps.
Issue: Weak kickover attempts
→ Fix: Bridge strength + panel drills.
Issue: Inconsistent focus
→ Reset expectations immediately.
Safety & Structure Notes
• Max 3 athletes per station.
• Coach at highest technical station.
• Rotate every 10 minutes.
• No upgrading without clean shapes.
• Miss twice → regression drill.
Progressions protect athletes and prepare for team.
60-Minute Class Schedule
Structured. Focused. Higher expectations.
0:00–5:00 – Line Up & Focus
• Roll call/Stretch
• Review expectations
• Announce focus skill
• Ready position
Tone = serious but positive.
5:00–15:00 – Dynamic Warm-Up + Shape Activation
• Jog lap
• High knees
• Lunge walks
• Arm swings
• Hollow hold (20 sec)
• Arch hold (20 sec)
• Wall handstand hold (20 sec)
Activate shapes before skills.
15:00–45:00 – Skill Stations (30 Minutes)
3 stations rotating every 10 minutes.
Example layout:
1️⃣ Floor – Handstand & Roll Development
• Handstand snap-down
• Backward roll progression
• Bridge kickover drill
2️⃣ Beam – Control & Jumps
• Straight walk + relevé
• Jump + stick
• Lever shape intro
3️⃣ Bars – Strength & Pullover Progression
• Pullover drill
• Cast shape hold
• Glide swing intro
Coach at most technical station.
45:00–55:00 – Conditioning Block
Higher expectations than rec.
• Hollow hold (25 sec)
• Arch hold (20 sec)
• Wall handstand hold
• Plank shoulder taps
• Bar hang challenge
• Squat jumps
No sloppy reps allowed.
55:00–60:00 – Cool Down & Review
• Light stretch
• Ask: “What did you fix today?”
• Recognize effort
• Controlled dismissal
End disciplined.
Class Progression Formula
1️⃣ Shape mastery
2️⃣ Drill precision
3️⃣ Assisted skill
4️⃣ Independent skill
5️⃣ Clean repetition
No rushed upgrades.
Conditioning Focus
• Core endurance
• Shoulder stability
• Grip strength
• Controlled landings
• Listening under structure
This class builds future team habits.
