Cascade Vaulters

Most of our vaulters seem to be snowed / iced in this morning.  So there will not be any vaulting practice today. :-(

In lue of practice, vaulters should spend at least an hour this morning playing in the snow or other vigorous exercise (like shoveling driveways). Bonus points for preforming vaulting moves like "half flag on sled" or "mill on snow horse" or "Pas De Deux with snowman".  This afternoon or evening  vaulters should spend time stretching, preferably holding each of our regular stretches for a timed 2 minutes (except back bend / bridge).

TTFN
    Tom Sayles
    Head Coach, Cascade Vaulters

Cascade Vaulters Stretching Routine

• Sumo Stretch
• Butterfly
• Pike
• Straddle
• Right Lounge Part I (torso up, left knee bent and forward)
• Right Lounge Part II  (torso bent forward, left knee straight)
• Right Splits
  
• Left Lounge Part I (torso up, left knee bent and forward)
• Left Lounge Part II  (torso bent forward, left knee straight)
• Left Splits
  
• Middle Splits
• Seal
• Cat
• Right Shoulder Part I (right arm straight, left hand bringing right elbow to left shoulder)
  
• Left Shoulder Part I (left arm straight, right hand bringing left elbow to right shoulder)
• Right Shoulder Part II (right hand between shoulder blades, left hand bringing right elbow to left)
• Left Shoulder Part II (left hand between shoulder blades, right hand bringing left elbow to right)