Phase 1 

 15-20  

Minutes

• Walking outside 

• Treadmill walking 

• Stationary bike 

• Arm bike

• Single leg balance 

• Tandem stance  

• One foot in front of  the other 

• Neck strengthening

• Light stretching 

• May walk during practice or PE class

Phase 2 

 20-30  

Minutes

• Walking 

• Speed/Uphill 

• Elliptical 

• Stairmaster 

• Swim with kick board

• Light Jump rope 

• Light jogging

• Core exercises 

• Minimize head movements Planks, leg lifts 

• Body weight exercises

• Lunges, squats, puss ups, step-ups, tricep dips 

• Yoga and Pilates 

• Minimize head movements

• Balance exercises

• Activities without risk of contact or collision

• No activities with multiple balls in the air

• Examples

• Stretching
• “Marking” routines

Phase 3 

 30-40  

Minutes

• Running and sprinting

• Footwork and cutting

• Jumping

• Core exercise with head  movement 

• Bicycle crunches, planks with head rotation

• Low weight high  

repetition lifting 

• Squats, curls, bench press, lunges 

• Dynamic warm up 

• Jogging, high knees

• Jumping exercises 

• Squat jumps, jumping jacks, box jumps 

• Balance exercises 

• Single leg balance with forward reach to floor

• Floor

• No running, may perform stationary maneuvers such as handstand, cartwheel, walkover, forward and backward rolls 

• Beam

• Choreography on low beam but no tumbling on beam 

• Bars

• Low intensity swing on bars

• Vault

• Run and jump off springboard without vaulting

Phase 4 

 40-60  

Minutes

• Continue Phase 3 Cardio while increasing duration

• Advanced core exercises –

• Burpees, mountain climbers

• Higher weight lower repetition lifting 

• Continue balance exercises 

 • Floor

• Start on tumble track and advance to floor
• Start with single elements then advance

• Beam

• Add tumbling starting on low beam

• Bars

• Advance skills to kips, stalder, giants. Then advance to release moves.

• Vault

• Start with level 1-2 vaults and advance to skill level

Phase 5 

 > 60 Minutes