August 2020 Kids workout #2
Plank Games with a partner
- Low contact version- a soft object like a small striking pad or squishy dodgeball can be placed between hands if desired.
2 m cross hand push
2 m cross hand pull
1 m arm circles forward and back, right arm
1 m arm circles forward and back, left arm
Review Front Squat arm position
Remind Kids to think about Strong Tree and Waiting In the Outfield
And then have them perform 5 super slow air squats
Line them up spaced apart and facing the coach, from squat stance, footprint in the sand, grab ears and drop thumbs to shoulders, (check for thumbs inside shoulder rather than outside of shoulder, reposition as needed such that there is no internal rotation of the shoulder, allow elbows to point slightly outward) then repeat 5 slow squats. Divide group into A or B according to their ability to still hinge consistently well with bracing and without spinal flexion or over extension.
A Unloaded, B Loaded
5 Front Squat Unloaded/Loaded 1-5# db
Knock Stuff Over
Depending on class size, line up 2-4 pairs of cones 15’ apart. Place each pair 3’-4’ apart to create safe lanes. Label start cone as #1 and exercise cone as #2 (cones can be identified during whiteboard description). Place 2 Dynamini medicine balls at each Cone #1. Stack the “stuff” approximately 12’ beyond the second cones. This stack is referred to as “Stuff Mountain” and can be identified as such on the whiteboard. Divide kids into 2-4 groups as class size dictates (we recommend no more than 5 players per group) and line them up behind Cone #1. On “Go,” the first player in each line carries medicine balls to Cone #2 one at a time. After both medicine balls are at Cone #2, the child does 3 burpees and 2 squats, then picks up a medicine ball, performs a spin and throws the ball at Stuff Mountain attempting to knock stuff over. If Stuff Mountain is partially or totally knocked over, play stops and all active players do a victory lap around the field of play to give trainers time to restack the mountain and return medicine balls to Cone #1. Play progresses through the line.
Players are advised not to pick up medicine balls while trainer/teacher is stacking.
“Stuff “may be comprised of empty boxes, small gymnastic or martial arts pads, abmats, foam rollers or other soft light stackable objects.