So... it turns out that the synchronized swimming team I coach jumps like a bunch of mermaids... as in not so well.
A kind gymnastics coach has set up a mini-session of preparatory exercises that we can do pool-side every day, and every Saturday the "jumpers" (the ones actually designated to doing acrobatic work in competition) will go to the gym for a 45-minute session with crash-mats and mini-tramp or what-not. Right now the mini-session's focus is on improving body position during simple jumps so that when we get to more complicated stuff the jumpers will know how to use their bodies. The end goal is to have more explosive, better executed front flips and back flips (they get done now, but are really ugly ) by the big competition in September.
If any of the knowledgeable people around here could cast an eye over the videos and give feedback I'd be really appreciative. I'm worried that my lack of knowledge in the area of jumping and acrobatics could result in less than efficient training practices.
Warning: turn off sound unless you want to hear me yelling in Spanish. I haven't figured out Youtube audio editing yet.
5x10 mini-jumps, trying to explode and trying to keep the core still http://youtu.be/PiAaoad83SA
5x10s Abdominal Posture, trying to curl upper body to vertical while keeping legs extended http://youtu.be/1gGgO7bf5hQ
5x10s Tuck...supposedly to practice raising hips...not sure we're doing it right http://youtu.be/Bb4WmHggn2o
5x10s Dorsal Posture, trying to keep hips as high as possible....it was supposed to be done with a back tuck at the end but we don't have a good floor for that http://youtu.be/VIKiKSwGu0Y
5x10s Candlestick, trying to keep legs vertical http://youtu.be/YVRiiWkSH3U
For general reference this was the whole Dryland session, followed by 2 hours water-work:
5 minutes warm-up stretch
20 minutes jog
10 minutes cool-down stretch
3 arm strength circuits:
8 pushups (bend knees if necessary)http://youtu.be/Go00PfGbCsY
8 reverse pushups (partner at knees if necessary) http://youtu.be/fZI_BnCGZa0
8 negative pull-ups (partner helps as much as necessary) http://youtu.be/kfzTR8nIW4M
8 headstand pushup (parnter helps as much as necessary, 1 or two foam block helpers) http://youtu.be/Ppo6A20vmPE
10 minutes jumping mini-session as described above
30 minutes flexibility
3 minutes static holds:http://youtu.be/LTro48XTb8k
2x20s L-sit
2x20s hollow hold
2x20s arch hold