April 2022 Kids Workout #4

Prepare
For 5 minutes:
10 meters Broad Jump
10 meters Ski hops
10 meters Bounding (leaping or springing with shortest contact time possible between
jumps)
5 “rock up get ups” (from the ground in a sitting position and hugging knees to chest,
rock along spine to gain momentum and attempt to get up without using arms or hands)

Get Ready
1 minute Downward Dog
1 minute Threaded Shoulder each side
1 minute Frog Stretch

Practice
Movement Practice
Squat (+Jump)
Jumping and Landing Position for Broad Jumps
Discuss Waiting in the Outfield Movement Skill positions and practice 1-3.
Demo to class how position 3, Hinge, adding the use of arms swinging to propel you IS
the start position.
Take off with both feet together, pointed straight ahead
Broad jump landing position (also looks like WIO) land with both feet simultaneously.
Coaches should work with kids in recognizing how initiation and landing looks and feels.
Discuss shooting for Knee over Ankle in landing position.

Play
Work- Play
Run 25 meters/ 75 feet, High Knee Skip back
10 Air Squats
10 Broad Jumps
10 Wall Crushers
5-10 Explosive Push Ups

Game
Play Freeze Tag
Traditional gameplay where player is frozen once tagged. Once frozen, teammates
must tag kid and do 1 blocked squat to unfreeze him/her. Just unfrozen child must do 3
of a designated exercise to reenter the game.