The 4-Week Flag Rehearsal Plan
Use this plan as your guide for weekly practice.
Week 1: Getting Started
Focus on building wrist strength and understanding how the pole moves.
Watch Video(s): Intro Video, Angles & Slams, Dropspins
Daily Assignments:
- Log every practice using the practice journal.
- 10 Dropspins on the Right and Left at first, increase by 10 every day.
- Hold each Angle and Slam for 16 counts to check your posture and hand placements.
- Record yourself at least once a day doing the dropspins, angles, and slams. Review footage and take notes in the practice journal.
Week 2: Training the Basics
Focus on moving the flag smoothly through space.
Watch Video(s): Cones
Daily Assignments:
- Continue hitting Dropspins every day to warm up. Aim for 100 on each side.
- 4 sets of Cones daily. Focus on perfecting every angle and intentional cone shape.
- Be careful not to make the top cone too flat.
- Smooth the cones out and make them as clean and flowy as possible.
- Practice angles and slams for retention/control. Find similarities and differences between angles/slams and cones.
- Start putting the angles, dropspins, and cones together in sequence.
Week 3: Building Confidence and Strength
Focus on controlling the flag's weight and stopping it with absolute crispness.
Watch Video(s): Pull Hits
Daily Assignments:
- 20 Pull Hits on the right and left. Land both hands at the same time in the correct place. Track your score out of 20 daily.
- Continue drilling dropspins, cones, and angles. Start syncing everything with music.
- Get creative: switch between cones and dropspins, vary counts, and explore new dropspin pathways.
- Record yourself many times throughout practice; review for improvement points and celebrate wins.
Week 4: Tossing, Performing, and Originality
Focus on clean releases and putting it all together.
Watch Video(s): Beginner Tosses and Flag Routine
Daily Assignments:
- 15 Pop Tosses each side. Focus on release point, underbody control through catch, and aggressive frozen snap.
- Track your progress. Can you nail 15 tosses in a row?
- Be SAFE. Wear sneakers and be mindful of your surroundings.
- Continue drilling pull hits and dropspins.
- Build creativity: connect tosses and transitions in new ways.
- Put the routine together, record daily, and note where to improve while celebrating progress.