Republic of the Philippines

Region III
Department of Education
Division of Zambales

20 DAY-TRAINING DESIGN FOR GYMNASTICS

(WOMEN’S ARTISTIC GYMNASTICS)
January 27, 2020 TO FEBRUARY 21, 2020

Prepared by:

ARNOLD V. AGLIGAR
WAG S/G Coach

MAUREEN G. FABUNAN
Chaperone

Submitted to:

ENCARNITA D. DEVERATURDA
PESS SUPERVISOR/EPS P.E. & HEALTH
Date and Time January 27, 2020 January 28, 2020 January 29, 2020 January 30, 2020 January 31, 2020 February 1, 2020

Personal hygiene and clean Personal hygiene and clean Personal hygiene and clean Personal hygiene and clean Personal hygiene and clean
5:00-5:30 up up up up up

Body conditioning and Body conditioning and Body conditioning and Body conditioning and Body conditioning and
5:30-6:30 warm-up exercises warm-up exercises warm-up exercises warm-up exercises warm-up exercises

BREAKFAST BREAKFAST BREAKFAST BREAKFAST BREAKFAST

6:30-7:30
Stretching/flexibility Stretching/flexibility Stretching/flexibility Stretching/flexibility Acrobatic elements
7:30-10:00 Skills development Acrobatic elements Acrobatic Elements Floor exercises Floor Exercises
Connecting of elements Connecting Elements Floor routine Skills development Connecting Elements

BREAK BREAK BREAK BREAK BREAK

10:00-10:30
Acrobatic elements Skills development Floor exercises Floor exercise Connecting elements
10-30-11:00 Dance elements Acrobatic elements Polishing routines Floor Routine Skills development
11:00-12:00 Connecting elements Floor exercises Dance elements Floor Exercises

LUNCH BREAK LUNCH BREAK LUNCH BREAK LUNCH BREAK LUNCH BREAK
12:00-1:00
Warm-up Stretching/flexibility Floor exercise Dance elements Floor exercise
1:00-1:30 Arrival of the Athletes Skills development Skills development Floor Routine Polishing acrobatic elements Floor Routine
1:30-2:00 Connecting elements Acrobatic elements Polishing acrobatic elements Polishing acrobatic elements
2:00-3:00  Orientation Polishing acrobatic elements Polishing acrobatic elements

HEALTH BREAK HEALTH BREAK HEALTH BREAK HEALTH BREAK HEALTH BREAK
3:00-3:30  Preparation of
quarters Beam exercises Beam exercises Beam exercises Beam exercises Module/completion of
3:30-5:30 requirements (ADM

DINNER DINNER DINNER DINNER DINNER

6:00-7:00
LIGHTS OFF/BEDTIME LIGHTS OFF/BEDTIME LIGHTS OFF/BEDTIME LIGHTS OFF/BEDTIME LIGHTS OFF/BEDTIME
8:00-4:30AM
Date and Time February 2, 2020 February 3, 2020 February 4, 2020 February 5, 2020 February 6, 2020 February 7, 2020

5:00-5:30 Personal hygiene and clean Personal hygiene and clean Personal hygiene and clean Personal hygiene and clean Personal hygiene and clean Personal hygiene and clean
up up up up up up

5:30-6:30 Body conditioning and Body conditioning and Body conditioning and warm- Body conditioning and Body conditioning and Body conditioning and
warm-up exercises warm-up exercises up exercises warm-up exercises warm-up exercises warm-up exercises

6:30-7:30 BREAKFAST BREAKFAST BREAKFAST BREAKFAST BREAKFAST BREAKFAST

Stretching/flexibility Stretching/flexibility Stretching/flexibility Skills development Stretching/flexibility Stretching/flexibility

7:30-10:00 Floor exercises Skills development Skills development Connecting elements Acrobatic Elements Acrobatic Elements
Skills development Acrobatic elements Drills/skills Floor routine Floor routine

10:00-10:30 BREAK BREAK BREAK BREAK BREAK BREAK

10-30-11:00 Floor exercise Acrobatic elements Skills development Floor exercises Floor exercises Floor exercises
11:00-12:00 Floor Routine Connecting elements Acrobatic elements Polishing Floor Exercises Polishing routines Polishing routines
Floor exercises

12:00-1:00 LUNCH BREAK LUNCH BREAK LUNCH BREAK LUNCH BREAK LUNCH BREAK LUNCH BREAK

1:00-1:30 Washing/laundry time Warm-up Stretching/flexibility Flexibility Floor exercise Floor exercise
1:30-2:00 Skills development Skills development Floor exercise Floor Routine Floor Routine
2:00-3:00 Connecting elements Acrobatic elements Floor Routine Polishing acrobatic elements Polishing acrobatic elements
Polishing acrobatic elements

3:00-3:30
HEALTH BREAK HEALTH BREAK HEALTH BREAK HEALTH BREAK HEALTH BREAK HEALTH BREAK
3:30-5:30
Module/completion of Vault Exercises Vault Exercises Vault Exercises Vault Exercises Vault Exercises
requirements (ADM)
6:00-7:00
DINNER DINNER DINNER DINNER DINNER DINNER
8:00-4:30AM
LIGHTS OFF/BEDTIM LIGHTS OFF/BEDTIME LIGHTS OFF/BEDTIME LIGHTS OFF/BEDTIME LIGHTS OFF/BEDTIME LIGHTS OFF/BEDTIME
Date and Time February 8, 2020 February 9, 2020 February 10, 2020 February 11, 2020 February 12, 2020 February 13, 2020

5:00-5:30 Personal hygiene and clean Personal hygiene and clean Personal hygiene and clean Personal hygiene and clean Personal hygiene and clean up Personal hygiene and
up up up up clean up
Body conditioning and warm-
5:30-6:30 Body conditioning and Body conditioning and warm- Body conditioning and warm- Body conditioning and warm- up exercises Body conditioning and
warm-up exercises up exercises up exercises up exercises warm-up exercises

6:30-7:30 BREAKFAST BREAKFAST BREAKFAST BREAKFAST BREAKFAST BREAKFAST

7:30-10:00 Stretching, flexibility, cart Stretching/flexibility Stretching, flexibility, cart Floor routine Stretching/flexibility Stretching/flexibility
wheel, summer Sault, salto, Floor exercises wheel, summer Sault, salto, Drills/skills Floor exercises Floor exercises
Double twist Skills development twist Elements/skills Drills/Skills Drills/Skills

10:00-10:30 BREAK BREAK BREAK BREAK BREAK BREAK

10-30-11:00 Skills development Floor exercise Skills development Floor exercises Floor exercise Floor exercise
11:00-12:00 Acrobatic elements Floor Routine Acrobatic elements Polishing acrobatic elements Floor Routine Floor Routine
Floor exercises Floor exercises

12:00-1:00 LUNCH BREAK LUNCH BREAK LUNCH BREAK LUNCH BREAK LUNCH BREAK LUNCH BREAK

1:00-1:30 Technique skills Washing/laundry time flexibility Floor exercise Floor exercise Floor exercise
1:30-2:00 Routine and polishing skills Acrobatic elements Floor Routine Floor Routine Polishing Routines
2:00-3:00 Dance elements Polishing Routines Polishing Routines Polishing Routines

3:00-3:30 HEALTH BREAK HEALTH BREAK HEALTH BREAK HEALTH BREAK HEALTH BREAK HEALTH BREAK

3:30-5:30 Uneven bars Exercises Module/completion of Uneven Bars Executions Uneven bars Executions Routine Evaluation/Critiquing Routine
requirements (ADM) Evaluation/Critiquing

6:00-7:00 DINNER DINNER DINNER DINNER DINNER DINNER

8:00-4:30AM LIGHTS OFF/BEDTIME LIGHTS OFF/BEDTIME LIGHTS OFF/BEDTIME LIGHTS OFF/BEDTIME LIGHTS OFF/BEDTIME LIGHTS OFF/BEDTIME
Date and Time February 14, 2020 February 15, 2020 February 16, 2020 February 17, 2020 February 18, 2020 February 19, 2020

5:00-5:30 Personal hygiene and clean Personal hygiene and clean Personal hygiene and clean up Personal hygiene and clean Personal hygiene and clean Personal hygiene and clean
up up up up up
Body conditioning and warm-
5:30-6:30 Body conditioning and Body conditioning and warm- up exercises Body conditioning and Body conditioning and warm- Body conditioning and
warm-up exercises up exercises warm-up exercises up exercises warm-up exercises

6:30-7:30
BREAKFAST BREAKFAST BREAKFAST BREAKFAST BREAKFAST BREAKFAST
7:30-10:00
Stretching/flexibility Stretching/flexibility Stretching/flexibility Stretching/flexibility Stretching, flexibility, cart Stretching, flexibility, cart
Floor exercises Floor exercises Floor exercises Floor exercises wheel, summer Sault, salto, wheel, summer Sault, salto,
Drills/Skills Drills/Skills Skills development Drills/Skills Double twist Double twist
10:00-10:30
BREAK BREAK BREAK BREAK BREAK BREAK
10-30-11:00
11:00-12:00 Floor exercise Floor exercise Floor exercise Floor exercise Skills development Skills development
Floor Routine Floor Routine Floor Routine Floor Routine Acrobatic elements Acrobatic elements
Floor exercises Floor exercises
12:00-1:00
LUNCH BREAK LUNCH BREAK LUNCH BREAK LUNCH BREAK LUNCH BREAK LUNCH BREAK
1:00-1:30
1:30-2:00 Floor exercise Floor exercise Washing/laundry time Floor exercise Technique skills Technique skills
2:00-3:00 Polishing Routines Floor Routine Floor Routine Routine and polishing skills Routine and polishing skills
Polishing Routines Polishing Routines Dance elements Dance elements

3:00-3:30
HEALTH BREAK HEALTH BREAK HEALTH BREAK HEALTH BREAK HEALTH BREAK HEALTH BREAK
3:30-5:30
Routine Routine Evaluation/Critiquing Module/completion of Routine Uneven bars Exercises Uneven bars Exercises
Evaluation/Critiquing requirements (ADM) Evaluation/Critiquing
6:00-7:00
DINNER DINNER DINNER DINNER DINNER DINNER
8:00-4:30AM
LIGHTS OFF/BEDTIME LIGHTS OFF/BEDTIME LIGHTS OFF/BEDTIME LIGHTS OFF/BEDTIME LIGHTS OFF/BEDTIME LIGHTS OFF/BEDTIME
Date and Time February 20, 2020 February 21, 2020

5:00-5:30 Personal hygiene and clean Personal hygiene and clean

up up

5:30-6:30 Body conditioning and Body conditioning and warm-

warm-up exercises up exercises

6:30-7:30 BREAKFAST BREAKFAST

7:30-10:00 Stretching, flexibility, cart Acrobatic elements

wheel, summer Sault, salto, Floor Exercises
Double twist
10:00-10:30 BREAK BREAK
Connecting elements

FEBRUARY 24 – 28, CLRAA MEET 2020

10-30-11:00 Skills development Skills development take-off &
11:00-12:00 Acrobatic elements dismount(balance beam)
Floor exercises Vaulting/

12:00-1:00 LUNCH BREAK LUNCH BREAK

1:00-1:30 Technique skills Stretching/flexibility

1:30-2:00 Routine and polishing skills Skills development
2:00-3:00 Dance elements Acrobatic elements
Uneven bar/vault/balance
beam
3:00-3:30 HEALTH BREAK HEALTH BREAK

3:30-5:30 Uneven bars Exercises Routine evaluation

6:00-7:00 DINNER DINNER

8:00-4:30AM LIGHTS OFF/BEDTIME LIGHTS OFF/BEDTIME