May 2022 Teen Workout #2
Prepare
3x
20 jumping jacks
15 squats
10 Spiderman lunges
5 push ups
100 m run
10 straight arm bandy pull down 10 m alligator walk
5:00 mobility
2x
10 walking lunges (https://youtu.be/iqucbVJNN_k)
5 T planks ea. side (5 second hold) (https://youtu.be/ebfKc6_ZfHs)
Practice
2x
1:00 plank
20 flutter kicks
20 sit ups
Max toes to bar (strict)
Play
Max Burpee/Mt. Climber combo in 3:00 Combo:
- From standing position, drop to ground
- Perform push up
- In push ups position do two mt. climbers
- Return to start position, standing up
- This is one rep
On go perform as many as possible in 3:00
Play Strike Ball (https://thebrandxmethod.thinkific.com/courses/take/youth-coach-pro-
course/lessons/33970666-strike-ball)
Space Requirements
Groups of any size can play this game but generally groups of 4-8 are best. Space needed to accommodate to circle as shown in the video.
Supplies and Equipment
Some type of ball. You can use a dodgeball, soccer or basketball, even a light medicine ball.
Play
Kids circle up and stand with feet wider than shoulder width. This is a good time to practice “Waiting in the Outfield”
On go, using two hands, one of the players strikes the ball towards another player, trying to send the ball between the players legs
Players continue to strike the ball trying to send it through other players legs. Ball must be hit with two hands
* Players can try to stop or block the ball with their hands or arms,
but can’t close their legs up to prevent a goal
If the ball passes between a players legs they are out for the duration of the game
The last two players can use one hand to strike and block the ball rather than two
Coaches notes
You can have kids who are out do a movement like 3 squats every time someone is out
Mobility
T spine smash pigeon
