For 5 minutes:
High Knee Skip 10 meters 5 Push up to Plank High Knee Skip 10 meters
5 explosive Push ups from the floor or wall as individual ability dictates
1 minute Downward Dog
1 minute each side Calf stretch at the wall 1 minute Downward Dog
Practice Movement Practice
Anti Rotational Stability Drill
Using Strong Tree and Safe Shoulder Movements SkillsTM Kids partner up and alternate positions A and B. The Player in Position A stands with arms outstretched parallel to ground with hands clasped together, while the player in Position B attempts to move Player A’s hands, by applying pressure (start gently and slowly increase) to either side. The goal is for Player A to be able to brace and maintain stability as long as possible without being moved.
Play Work- Play
For 10-12 minutes
1 10 meter/30 feet Hillbilly Box/Tire Prowler Push 5-10 Push Ups on the box
5-10 Box Hurdles
Play Plank Games
With a Partner facing each other in Plank Position:
Upon go both players lift right leg from the ground and then compete for a max hold. Repeat with the left leg.
Upon go, players lock pinkies together (both using right hand) and attempt to pull the their partner off balance. Repeat with left hand.
Upon go, partners hold a plank as solidly as possible while their partner tries to push them over -while holding a plank- by pushing the shoulder from the front and the side