For 5-8 minutes
10 meter side shuffle
5 wall crushers
10 meter high knee skip 5 push ups
1 m arm circles forward and back each side 1 m child’s pose
Review Movement Skills Muscles On and Strong Tree as it applies to both an overhead press and an explosive throw. Practice explosive throw, where legs, knees are stationary, only movement is (explosive) and using arms and shoulders.
For 8 minutes
1 m Powerball Explosive throw with dodgeball- 4# med ball, 6-10 foot target 1 m Floppies
100 meter run
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 restack the mountain and return medicine balls to Cone #1. Play progresses through the line.
Players are advised not to pick up medicine balls while the trainer/teacher is stacking. “Stuff “may consist of empty boxes, small gymnastic or martial arts pads, abmats, foam rollers or other soft light stackable objects