December 2022 Kids Workout #2

Prepare
Walking Knee Hugs 10 meters/30 feet Side Shuffle 10 meters/30 feet

Get Ready
1 minute Piriformis stretch, each side
1 minute Downward Dog, cue push hips back heads stay hanging between arms

Practice

Movement Practice

Review Blocked Squat– Coach demos 3 slow Blocked Squats, emphasize: feet stay together and flat in full contact with the floor, movement begins with hips- point to the side of the hips, show small knee travel outward as movement begins, then stand. Point out Strong Tree (ribs down, tummy tight and Muscles on) throughout the movement. Arms are straight out parallel to floor with palms up in a V position. As you complete a full blocked squat, discuss that you only go as far down as you can maintain all points of performance.

Play

Brand X® Kids Partner Squat Complex #2

1-2x

5 Partner facing Blocked Squats
10 Box Squats, alternating partners are facing away
15 Partner facing toes near Box Air Squats
20 Partner Facing Goblet Squat with Dodgeball throw to partner 5 meters away 15 Partner facing toes near Box Air Squats
10 Box Squats, alternating partners are facing away
5 Partner facing Blocked Squats

Game
Play “Catch/Avoid the Bomb”
Within a 10-meter x 10-meter space, using 1 hula hoop or large bucket and 1 Gator Skin ball per child. Each player takes a turn being the catcher and uses the hula hoop (carried horizontally) or bucket to “catch the bombs.” “Bombs” are Gator Skin balls thrown by all other players in the field toward the catcher. Bomb throwers should be scattered around the playing field to keep the catcher constantly moving. Players rotate being catcher every 45 seconds to 1 minute on trainer/teacher cue. Alternative version is have the hoop holder avoiding the bombs.