May 2022 Kids Workout #4

Prepare

Movement Prep
For 3 minutes:
Max Distance Single Leg Hops
For 3 minutes:
Toes to bar on the floor (from a T position on the floor count 1 after athlete brings knees up, flicks shins and touches toes overhead and returns heels to start position with legs straight)

Get Ready
1 minute Sampson Stretch each side
1 minute Bicep against the wall stretch each side

Practice

Movement Practice

Demonstrate Box facing air Squat. Show attempts at how close you should try to be to the box for good knee over ankle position, with WIO, Footprint in the sand Movement Skill focus. Have kids practice one at a time and make adjustments for each on where they should attempt to be positioned during Work-Play, this will be highly individualized.

Play

Work-Play
AMCAP (As much control as possible)
With a partner, facing the box
For 12 minutes:
5 Squats toes touching the box, or as close to the box as possible 5 Push Ups (on opposite sides of box, simultaneously
5 Box Hurdles (alternate)
5 dodgeball chest Throw over the box to partner (10 total throws) 10 Step Back Lunges (on opposite sides of box, simultaneously)

Game
Play “Knock Stuff Over”
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 “stuff” approximately 12’ beyond the second cones. 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 camper does 3 burpees and 2 squats, then picks up a medicine ball, performs a spin and throws the ball at Stuff Mountain attempting to knock stuff over. 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 re-stack the mountain and return medicine balls to Cone #1. Play progresses through the line.
Players are advised not to pick up medicine balls while trainer/teacher is stacking.
“Stuff “may be comprised of empty boxes, small gymnastic or martial arts pads, abmats, foam rollers or other soft light stackable objects.