Lesson Structure & Planning
A consistent framework for purposeful Hotshots sessions. Every minute should help us develop stronger athletes, stronger skills and stronger routines — while still giving coaches the flexibility to respond to the team in front of them.
Structure the Session
The timings below create the standard Hotshots session framework. They are not designed to prevent coaches adapting; they stop sessions drifting and ensure athlete development happens alongside choreography.
Athletes should know what they are developing and what success looks like. This creates greater focus and means less time is lost repeatedly explaining the purpose of each activity.
Time Management
Time management is the difference between simply teaching choreography and developing athletes.
Every Minute Has a Purpose
Good session structure gives athletes repeated opportunities to become stronger, more technically capable and more independent.
How Do I Structure This?
Keep the lesson framework consistent while changing the development focus. This prevents sessions becoming repetitive and gives athletes a varied programme across the month.
Week 1
Foundation, technique and physical preparation.
Power & Strength
Squat jumps, lunges, rebound work, push-ups and handstand hops.
Foundations
Grips, body positions and teaching the shapes or stunt positions that will appear in the routine.
Shapes & Blocking
Hurdle and round-off shapes, blocking technique and level-appropriate drills.
Jump Technique
Jump height, entrance, landing, timing and technical body position.
Power Challenge
Power or height challenges and friendly competitions.
Week 2
Progressions, combinations and skill connections.
Skill-Specific Strength
Back handspring snap-downs, handstand shapes, flyer holds and base presses — on the floor or within stunt groups.
Entries & Transitions
Develop routine entries into the stunt skill and practise transitions between sections.
Stations
Use station-based drills so athletes work several progressions efficiently.
Combinations
Jump combinations and motion sequences performed to a fast-paced count.
Skill Bingo
Turn development skills into a team challenge.
Week 3
Control, precision and technical consistency.
Control Circuit
30-second plank, hollow hold, slow lunges, single-leg balance and V-ups. Repeat.
Zero Movement
Hit the stunt, hold it, cradle and land. Watch feet movement, flyer wobble, bent legs and body lines. Aim for three clean repetitions.
Tumble & Stick
Freeze the landing for several seconds. Score landing, legs and body position out of ten. Best line wins.
Height & Timing
Leg-height drills followed by timing work on the team's routine jump sequence.
Team Game
Finish with a simple team game that keeps the atmosphere positive.
Week 4
Stamina, repetition and routine application.
Stamina
High knees, mountain climbers, fast feet and burpees. Repeat.
Repetition & Pyramid
Three consecutive stunt repetitions, then introduce or develop the pyramid sequence.
Tired Tumble
Jump combination, fast feet and then stick the tumble skill. A small simulated routine section can be used where appropriate.
Routine Sequence
Revisit the routine sequence. Time may be reduced where additional pyramid work is required.
Stunt Group Challenge
Finish the four-week block with a stunt-group circuit challenge.
Same Structure. Different Purpose.
The structure remains familiar to athletes while the coaching emphasis progresses throughout the month.
Foundations
Shapes, body positions, grips, strength and basic technical understanding.
Connections
Combine skills, develop transitions and place technique into routine context.
Precision
Remove unnecessary movement and raise the standard of execution.
Performance
Maintain technique when tired and apply development within routine demands.
What Are We Actually Building?
The routine should be the result of athlete development, not a replacement for it.
BUILD THE ATHLETE
Strength · Conditioning · Mindset
BUILD THE ROUTINE
Skills · Connection · Choreography
CLEAN THE ROUTINE
Details · Precision · Consistency
PERFORM THE ROUTINE
Confidence · Energy · Execution
Before Every Session
Know the Objective
Decide what the team needs to improve before the session starts. Avoid deciding the lesson minute-by-minute once athletes arrive.
Structure With Flexibility
A plan is a framework, not a prison. If athletes need longer on an important technical issue, adapt intelligently without allowing the whole session to drift.
Don't Only Teach Choreography
Athletes need strength, technique, confidence and understanding. Routine work should sit alongside development, not replace it.
Avoid Weekly Repetition
Keep familiar structure while rotating the challenge, drill or coaching goal so athletes continue progressing.
Repetitions Need Purpose
More repetitions are not automatically better. Stop, correct and rebuild when technique deteriorates.
Finish on a High
End positively. A short challenge, game or team activity can leave athletes feeling successful and excited to return.
Plan it. Coach it. Review it.
Use the Coach Bible for technical guidance and the staff calendar to understand what is coming next in the season.