First, begin by teaching proper placement for the following motions:

Clean

  • thumbs in
    fingers together
  • chins up
  • hands on sides not on the front of legs
  • actively squeezing their arms
  • you should see shoulder and tricep muscles

High-v

  • large cinnamon roll forward
    arms are slightly in front of the face
  • arms make a 90-degree angle (upwards)
  • should be able to see arms in peripheral vision
  • hand is rolled like a punch, no thumbs in
  • straight line from shoulder to knuckles
  • actively squeezing their arms
  • chins up

“T”

  • large cinnamon roll forward
    arms are slightly in front of the face
  • arms make a 180-degree angle
  • should be able to see arms in peripheral vision
  • hand is rolled like a punch, no thumbs in
  • a straight line from knuckles to knuckles
  • actively squeezing their arms
  • chins up

Low-v

  • large cinnamon roll forward
    arms are slightly in front of the face
  • arms make a 90-degree angle (downwards)
  • should be able to see arms in peripheral vision
  • hand is rolled like a punch, no thumbs in
  • straight line from shoulder to knuckles
  • actively squeezing their arms
  • chins up

Right lunge

  • step forward with right foot, do not jump or step back
    should be a perfect square underneath the right leg
  • chins up

Touch down

  • small cinnamon roll forward
    arms are directly covering ears
  • arms are not slightly in front of the face
  • arms make a 0 degree angle
  • arms are parallel
  • should NOT be able to see arms in peripheral vision
  • hand is rolled like a punch, no thumbs in
  • straight line from shoulder to knuckles
  • actively squeezing their arms
  • chins up

Hug

  • right arm goes on top of left arm
    right hand should be on left shoulder (top)
  • left hand should be on right shoulder blade (low)
  • elbows should be stacked right over left
  • it shouldn’t look like accepting communion
  • chins up

Head Wrap

  • right fingers overlap left fingers
    hands should be placed at the nape of the neck (where the skull and neck meet/where your baby hairs are)
  • chins up (don’t let the arms push the head down)

Butt roll

  • roll to the right during motions to keep everything the same
    right knee is dropped first
  • fall to bum facing the left side
  • continue turning to face the back
  • continue turning to face the right side
  • right leg should be on top and ready to lead to stand up
  • finish in lunge with right leg up and left knee down
  • stand up clean to the right foot
  • chins up

Second, teach the following gym standard counts:

  • 1 3 5 7
  • High-v Clean
  • “T” Clean
  • Low-v Clean
  • Hands on hips forward with right foot to lunge Clean
  • Touch down Clean
  • Jump with both legs to wide straddle arms wrapped “hug” right arm on top Clean
  • Pop right foot arms come behind head right hand overlapped on left hand Clean
  • Butt roll Clean

Challenge: Once athletes find success (hitting proper arm placement and proper clean body positions with excellent timing) then you can begin to speed the motions up to be: motion 1, clean 3, motion 5, clean 7. If this becomes easy with older teams (youth & up) for a challenge make it: motion 1, clean 2, motion 3, clean 4, motion 5, clean 6, motion 7, clean 8.