Monday, January 30, 2017

A Brand X Method™ Kids Workout

WARM-UP:
Lifeguard Test – Have kids lay at least 10 meters away, face down away from the lacrosse balls (or similar small objects) with hands at sides and arms straight (make sure you have the same number of balls as kids). On “Go!” each kid sprints to retrieve a ball, performs the predetermined exercise and then returns it to the trainer (a bucket is helpful for collection). The last kid back becomes a helper and one ball is removed from play. For additional difficulty, a bear crawl or broad jumps may be required to return the object. For increased difficulty as well as smaller groups, consider hiding the balls in mildly challenging locations rather than placing them in a line.

FOCUS:
Burpee – jumping mechanics with focus on knees

GET READY:
1:00 – wounded eagle
1:00 – child’s pose

CONDITIONING:
With 1:00 dodgeball intervals
3:00 – burpees
2:00 – broad jumps
1:00 – handstand push-ups on box

GAME:
Musical Medicine Balls – Use lots of jumping exercises, eg, bunny hops, broad jumps, one-legged hops, lunge-lunge-jump.