Friday, October 27, 2017

Brand X Method™ Kids Workout

WARM-UP:
Skipping Rocks – Set tall cone as start point. Place one lacrosse ball onto each of 3 saucer cones, and place two buckets or other containers on their sides about 2 meters from the saucer cones. Kids plank walk to saucer cone #1 and from the plank position attempt to skip the lacrosse ball into one of the buckets. Player then plank walks to cone #2 and repeats. Players get one point for any hit, even bounce outs.

FOCUS:
Dip-Squeeze-Drop-Stand (DSDS) – emphasis on Dip and Squeeze with knees out practice on trainer count

Inchworm – focus on feet moving all the way to hands before hands move and vice versa

GET READY:
1:00 each side – triangle against the wall
25 PVC twists

CONDITIONING:
AMGMAP
Group A
5 DS
10-meter bear crawl => inchworm back
Group B
10 DSDS
10-meter bear crawl => inchworm back

GAME:
Knock Stuff Over w/a pumpkin on top – 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 packages approximately 12’ beyond the second cones; be sure to include a pumpkin. 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 buy-in exercises are performed, the medicine ball is picked up and rolled at Stuff Mountain. 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. Use bear crawl in “victory lap.”