Friday, May 19, 2017

A Brand X Method™ Kids Workout

WARM-UP:
Relay races with Gator Skin dodgeball or similar ball

FOCUS:
Box squat – review using box no higher than crease at back of knee; practice with pause and focus on staying engaged

GET READY:
1:00 each side – bicep against wall
1:00 each side – piriformis stretch

CONDITIONING:
2-3  rounds
2:00 – 5#-10# sandbag DSDS and shoulder carry around agility course
1:00 – blocked squats
1:00 – free play

GAME:
Food Fight – Ask the kids to take their “seats” by sitting one foot from the edge of a “table” created by lengths of PVC pipe. The table has up to a dozen dodgeballs arranged on it. The kids should be equidistant from each other. The trainer names an exercise and then the trainer calls out, “Food Fight” at appropriate intervals, whereupon players can grab any dodgeball (without stepping or climbing onto the table) and throw it other players across the table only. The trainer helps retrieve dodgeballs and reset table for the next round. Players are allowed to retrieve and reset dodgeballs as long as they place them back on table and perform only cross-table throws.