For my allstar team we don't run too much, we run when we either get in trouble or we run a couple laps to warm up, but not too much, UNLESS we're at bootcamp, but that's only once a season during the summer(:
My old coach used to say Flyers are just icing on the cake, and the bases and backspots are the foundation. But I think everyone should take credit if it hits or nott.
My favorite is the time on the mat preforming and I don't really have a least favorite but I guess if I really had to pick it would be waiting to get into warmups. :)
On weekdays we practice twice a week for 2 hours and 30 min, and right now tumbling on saturdays for 2 hours, but once its near competiton season we go on saturdays for 3 hours(: