2 minutes Jump Rope practice
30 second Hollow Hold (look like a banana!), any progression- both knees bent, one
knee bent, one or both hands over head, etc.)
1 minute Childs Pose
1 minute Arm Swings forward and back, palms up in both directions
1 minute BOS
Ring Rows from standing, review external rotation and thumbs out, elbows in with arms
hanging at the sides, and associated “pinched” scaps. Cue “pinch your shoulders
together” and provide tactical cue between the shoulders. Once this is understood
demonstrate at the rings lowered to a moderate level such that kids may hold a plank,
or with knees bent in ½ plank while holding the Rings. Show and discuss start and
pause – reset-position between with “shoulders pinched” scaps engaged. Show the
reverse relaxed position, simply hanging with no “Muscles On”.
For 10-12 minutes:
5 Ring Rows
10 Low Box Squats
Bear Crawl 10 meters/30 feet
High Knee Skip 10 meters/30 feet
Set up two “lanes” 1 meter/3 feet wide by 8 meters/24 feet long.
Teams compete to knock over two abmats- arranged leaning together to form the top
section of an equilateral triangle at the end of each lane, by rolling a medicine ball 4-6#.
Whenever a team knocks the abmats over all players do a “victory lap” around both
lanes, before play resumes.