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Our CLASSES

WHICH CLASS IS BEST FOR MY CHILD?

FOR GYMNASTS, DANCERS, FIGURE SKATERS, sport aerobics & cheer girls

Gymnastics STRENGTH, MOBILITY & CONDITIONING FOR BETTER SPORTS PERFORMANCE

gymnastics STRENGTH & CONDITIONING

AGES - 6-11 YRS

Maximum of 6 children per session for individual & personalised attention

For gymnasts, dancers & related sports

Build strength and improve fitness.

These classes are designed for the lower competitive levels/grades of gymnastics, dance and figure skating however, the higher levels can still benefit.

Improving strength and conditioning at any level for performance always returns to foundations, focusing on alignment, lines, precision and endurance.

If your child is struggling to progress or move up in levels / grades and is getting feedback from coaches that their strength, core strength and/or stability is letting them down, then this class is for them!

Each class will focus on both upper and lower body, along with a strong focus on core. Plyometrics and agility training is woven in between the strength elements.

Example exercises are: chin ups, leg lifts, box jumps, TRX single leg work, split leaps/jumps, walkovers, handstands, press handstand drills etc.

Difficulty:
Stage 1 - skill level - can cartwheel and handstand but not hold - approx. Level 1 & 2 gymnastics difficulty
Stage 2 - skill level - can hold a handstand for 2 secs and do bridge kick-overs and is at least close to walkovers - approx. Level 3-4 gymnastics difficulty.

Intensity: 9.5/10 - all classes aim to have each child ready for bed after training. The expectation is they give their all in this class!

NB. Higher levels/grades will still definitely benefit. The intensity will be high as reps and speed will increase whilst alignment being fine-tuned. It’s only the skill level which will remain the same. Foundations will be drilled with a focus on the finer details.

gymnastics MOBILITY & FLEXIBILITY

AGES - 6-11 yrs

Maximum of 6 children per session for individual & personalised attention

For gymnasts, dancers & related sports

Improve flexibility and stability & strength at end range.

These classes are designed for the lower competitive levels/grades of gymnastics, dance and related sports however, the higher levels can still benefit.

Improving mobility and flexibility at any level for performance always returns to foundations, focusing on alignment, lines, precision and stability.

If your child is struggling to progress or move up in levels / grades and is getting feedback from coaches that their flexibility is letting them down, then this class is for them!

Each class will focus on both upper and lower body, along with a strong focus on strengthening and stabilising at their end range. This is important for both injury prevention as well as maintaining strength to allow them to progress in both flexibility focused along with strength focused skills in their sport. .

Example exercises are: splits (and lead up split drills), bridge and shoulder opener hangs, dynamic large range exercises with light weights or bands etc.

Difficulty:
Stage 1 - skill level - basic understanding of terms such as straddle, splits etc, no foundation skills necessary as modifications and progressions can be made relatively simply. Level 1 & 2 gymnastics
Stage 2 - skill level - can almost get all splits, comfortable hanging out in bridge. The skill level is not much higher however, the class may move a bit faster with fewer explanations of the basics. Level 3-4 gymnastics difficulty.

Intensity: 8.5/10 - all classes aim to have each child stretched to their limits without pushing and jamming, allowing their bodies to open up more naturally. The expectation is each child gives their all in this class however, they will not be held or pushed in severely uncomfortable positions which could injure or cause long term damage by going too deep too soon.

NB. Higher levels/grades will still definitely benefit as these exercises can be progressed/regressed on the spot. Foundations will be drilled with a focus on the finer details ie. alignment and agonist/antagonist activations of muscles to deepen the stretch.

Strong & Flexi FOREVER

AGES - 10-15 yrs

Maximum of 8 children per session for individual & personalised attention

FOR GIRLS NO LONGER COMPETING IN THEIR SPORTS or girls in higher levels wanting extra strength and mobility training

Maintain strength and mobility whilst improving fitness.

Must have previous experience in gymnastics, dance, figure skating, sport aerobics or cheer to participate.

These classes are designed for tweens and teens who are no longer competing in their sports.

If your child has decided to leave their sport but would love to stay fit, strong and flexible whilst mixing with other girls her age doing the same, then this class is them.

It is hard to find classes which are still challenging with the level of discipline they are used to once they are no longer training to compete. Our focus is to take the pressure off whilst still challenging them, building their confidence and a positive body image in a fun however, structured and demanding environment.

This class is a combination (SCMF) of the Strength & Conditioning (S&C) and Mobility & Flexibility (M&F) with each class will focusing on both upper and lower body, core strength and mobility. Plyometrics and agility training is woven in between the strength elements to begin before finishing with flexibility work.

Example exercises are: chin ups, leg lifts, box jumps, TRX single leg work, split leaps/jumps, walkovers, handstands, press handstand drills etc.

Difficulty:
Skill level expectation is Stage 2 of both S&C and M&F however modifications can be made if they are very close to this but not quite there.

Intensity: 9.5/10 - all classes aim to challenge every child in all aspects keeping their bodies and minds strong and mobile. The expectation is they give their all in this class!

NB. Higher levels/grades will still definitely benefit. The intensity will be high as reps and speed will increase whilst alignment being fine-tuned. It’s only the skill level which will remain the same however range and stability can also still be challenged.

FOR CHILDREN WITH LITTLE OR NO GYMNASTICS EXPERIENCE

FOUNDATION GYMNASTICS & GAMES FOR STRONG, FLEXI, HAPPY CHILDREN

my first gymnastics

Ages - 3-5 Yrs

Maximum of EIGHT children per session for individual & personalised attention

For adventurous Tiny tots

Build strong, happy & confident young children, both physically and emotionally

Develop social, emotional, physical and cognitive skills whilst improving coordination and spacial awareness in small boutique setting. Great for preparing them for the transition to school.

NB. A parent or guardian must attend with each child for every session and be able to support and guide their little one (with guidance from the coach - nothing complex).

These classes are designed for 3-5 year olds who are forever exploring and learning. Using a mixture of games and circuit based & follow the leader exercises, your little one will learn and grow in a fun, playful setting. This class creates a multi-sensory (ie. seeing, hearing, doing, and feeling) environment where every child is encouraged to try new things and move in multiple directions, developing both fine and gross motor skills.

Come and play with bright, furry toys, bouncy balls, jump through sparkly hoops, climb bars, over boxes, crawl under props, walk on the beam, stand on one leg, roll forward, backward, sideways and make new friends. This class is great for all children and especially those who are a bit shy and are overwhelmed by big places or large groups.

The smaller groups allow the children to build great foundations with familiar faces, improving communication, interactions, sharing, turn-taking and simple problem solving.

The focus of the class is for children to have fun, explore, move and make friends.

Difficulty:
Suitable for all children in the age group. There is no expectation of skill level.

The classes are made to suit the average level of the nominated age group.

Intensity: 7/10 - this class has a focus on FUN. Whilst the children will be tired after the session, the intensity would be of the level of being quite active at the park, running and playing.

bendy, strong, Flexi fun

AGES - 6-9 yrs

Maximum of SIX children per session for individual & personalised attention

for active children who love play equipment and going upside-down

Build strong, happy & confident children, both physically and emotionally

Learn the foundation gymnastics skills in a fun environment with no expectation on ability.

These classes are grouped by age, not by skill level.

With a focus on fun whilst improving coordination, strength and mobility, your child will learn to move in new ways, make new friends and get a taste of what gymnastics is all about.

If your child naturally loves to play on the monkey bars, climb trees, does cartwheels and handstands (or desperately wants to learn), then this class is for them!

Learning foundation gymnastics skills will transfer to all aspects of life as well as all sports so it’s a great starting point whether your child has any interested in being a gymnast or just wants to do a cartwheel once they kick a goal at soccer.

The class focuses on a balance between strength movements (eg. ring pull ups, hanging knee tucks), mobility exercises maintaining the flexibility they had when they were tiny (eg. straddle sit and reach pass, throw or catch the toy) as well as improving balancing on the beam and on one leg and agility exercises using the ladder and mini hurdles. We use games, colours, props and toys to keep it exciting!

Difficulty:
Suitable for all children in the age group. There is no expectation of skill level.

Intensity: 8/10 - this class has a focus on FUN. The aim is for your child to feel tired and sleep well that night however the class is not intense like the classes for children from competitive sports where they’re used to higher work loads. We include plenty of water breaks and games are included when rest is needed.

PRIVATES & SEMI-PRIVATES - GYMNASTICS . PILATES . YOGA

INJURY PREVENTION FOR ELITE ATHLETES (14+ YRS) AND LONGEVITY FOR ADULTS

gymnastics & PT - PRIVATE & SEMI-PRIVATE SESSIONS

AGES - gymnastics 6-15 YRS or adult pt

For gymnasts, dancers & related sports and all adults

These sessions at taught in the White Zebra studio to utilise all the equipment.

If you or your child have specific goals which need individual attention (between 1-4 people per session), private or semi-privates is a great option.

Private (1-on-1) or duo (2-on-1) sessions are excellent to have all attention on you to build strength and flexibility needed for specific skill/s which have been hard to nail or the lack of progression in skills is preventing progression in grades / levels.
Duos are particularly good for siblings who can practise at home together to reach certain goals.

Semi-private classes are great for 3-4 children or adults in a session if the class they need isn’t on our timetable at the time / day needed or are from the same group / level / grade / troupe and want to work on certain strength & flexibility for skills specific to their sport or interests.

Book or request a session

dancers pose edited.jpg — **PILATES & YOGA**

Pilates & yoga - PRIVATE & SEMI-PRIVATE SESSIONS

AGES - 14+ YRS

studio pilates (apparatus) & Yoga For gymnasts, dancers & related sports & adults

Fine tune your mind-body connection, stabilise and mobilise for longevity starting from an early age (14+ years).

It is particularly important for young athletes still competing into their teenage years to maintain balance and connection in their bodies for injury prevention and longevity in their sports.

Once we become adults, we commonly don’t move as much. Joseph Pilates often said that you are only as young as your spine and body is supple. It is colloquially known that sitting is the new smoking. Office workers particularly need to rebalance their bodies from sitting at a desk for 40+ hours per week. Our bodies are not designed to sit still day in and day out.