Nov. 2020 Kids Workout #3 – The Brand X Method

Nov. 2020 Kids Workout #3

20
Nov

Nov. 2020 Kids Workout #3

Prepare 2-3 x

10 meters Broad Jump
10 meters Ski hops
10 meters Bounding (leaping or springing with shortest contact time possible between jumps)
5 “rock up get ups” (from the ground in a sitting position and hugging knees to chest, rock along spine to gain momentum and attempt to get up without using arms or hands)

Get Ready

1 minute Achilles stretch each side
1 minute Couch stretch at the wall each side

Practice

Movement Practice, applying Muscles On, Landing Position Work
Practice paused Broad Jumps (Pause in landing, count to 3)

Play

Work-Play
2x
For 3 minutes:
10 box step ups 12-24” 10 box jumps 12-24”
10 box get overs 12-24”

Then for 1 minute:
Explosive throws to wall with dodgeball for max height

Repeat for total of 8 minutes

Game
Safe while Moving
**Using 5 Jumping Jacks at Cones**
Safe While Moving- Standard version
This game will reinforce the basic concept that movement is safer than lack of movement. In the original version we used jump boxes; however, many other movements or exercises can be used, such as blocked squats, HPC, hurdle hops, push-ups, frog stands, etc. Within an area of at least 10 meters x 10 meters, play a traditional game of tag with trainer/teacher selecting the first player to be “It.” All other players run from “It” to avoid being tagged and will attempt to complete up to 3 reps of the designated movement at any cone. Players must leave the cone after 1-3 reps. Players may not be tagged while completing the ROM for the exercise. Place the cones at least 4 feet apart from each other. Discuss with the players that movement pace must be normal and stalling or stopping does not make them immune from tagging.