November 2022 Kids Workout #1 – The Brand X Method

November 2022 Kids Workout #1


November 2022 Kids Workout #1

For 5 minutes Play “Spinning Dodgeball” Players must spin 360 degrees before every
throw Dodgeball
Kids Rules: Using ONLY Soft “Gatorskin” Style Foam Dodgeballs
No Intentional hits to the head neck or face, even when unintentional throwing player
sits out for 1 -2 minutes.
The object of the Kids version is to eliminate all opposing players by getting the whole
opposing team “Out” at the same time
Under Kids Rules there are no true “Outs” only pauses, where a player gets to go do a
short 25 meter run and come back to the game, or 5 reps of a favorite exercise. It is
very hard to have a whole team “Out” at the same time, but it can happen.

• The game begins by placing the dodgeballs evenly along the center line.
Players then take a position behind their end line. Following a signal by
the Coach teams may approach the centerline to retrieve the balls. This
signal officially starts the contest. Teams can retrieve as many balls as
possible. Once a ball is retrieved it must be taken behind the attack-line by
the person who collected it before it can be legally thrown.
• Outs (or pauses) are created by
*Hitting an opposing player with a LIVE thrown ball
*Catching a LIVE ball thrown by your opponent before it touches the
*A player is eliminated if they drop a ball while attempting to make a catch
or a ball is knocked out of their hand by an attacking ball.

Get Ready
1 minute Happy Baby against the wall
1 minute BOS
1 minute Olympic Stretch at the wall
Movement Practice
Review Movement SkillsTM Strong Tree and Waiting in the outfield, then practice Hinge
and hinge to box squat, adjust box heights (or stack plates) to back of knee crease for
each individual
Review KB DL using Hinge over Box, Review goblet squat at box. Practice 5 reps of
Work- Play
For first two minutes:
5 Goblet squats at Box (4kg-12kg Kb or 8-15# db)
5 Box Hurdles
For next two minutes:
1 KB DeadLift
1 Burpee Box Jump over
Total Time = 8 -12 minutes
Create a race between two teams
Players balance an Abmat on their heads using walks or lunges 10m to a cone, then
bear crawl back to start.