December 2022 Kids Workout #4

Prepare
Movement Prep
Play Thruster Ball with dodgeballs
A traditional game of catch that has kids starting about 3 meters apart. Players perform a thruster for each throw. Begin with light dodgeballs, older players may be challenged with light soft style 4-6# med balls. Ball is thrown in a high arcing pattern – mimicking straight bar path- at the top of each thruster.
Modifications can be timing an alternating floppy while partner throws, for advanced players. https://www.instagram.com/p/B4M-5swgZw_/?igshid=26zx1tu4cqki

Get Ready
1 minute Child’s pose
1 minute BOS, with elbows pushing knees out over midfoot

Practice

Movement Practice
Review Movement Skills Muscles On, Strong Tree and Safe Shoulder as they apply to both an overhead press and an explosive throw. Practice explosive throw, where legs, knees are stationary, only movement is (explosive) and using arms and shoulders. Now smooth transition to squat plus explosive throw with a dodgeball.

Play

Work- Play
2-3x
For two minutes:
3 Thrusters (markers to 8#db) 5 Meter/15 feet Hillbilly Box Prowler Push

https://www.instagram.com/p/B4cg_LogifW/?igshid=xz7sslwozu90

Then
For two minutes:
3 Super slow Squats

5 Push ups

Total of 8-12 minutes

Game
Play “Standard Tag” PLUS
A Standard game of tag where whoever is “It” wears a Holiday Hat, like Elf or Reindeer ears, or a Santa Hat.