In pairs, with one player leading and the other mirroring, move around the area using, Side shuffle, bear crawl or skipping. Cue leading to stay slow enough for teammate to mirror and follow. Switch players for mirror and lead. Add movements as capacity dictates.
1 minute arms overhead fingers locked-standing tall stretch
1 minute downward dog
Demonstrate and practice lateral plank walk while maintaining solid plank and without crossing hands or feet
1 minute Skipping rocks (based on the game see below)
1 minute Lateral plank walk back and forth over 10 meters
1 minute Box squats
1 minute Wall Crushers
Skipping Rocks Standard Version
Set up three flat cones, 1 meter apart and varying distance from a wall (2m, 3m, 4m) with tennis or lacrosse balls staged on top. Place an overturned box or bucket on its side centrally along the wall to be used as a target. Students line up to take turns throwing and skipping each “rock” to the bucket, they must do this from a solid plank position and move to each consecutive throw position by side shuffling in the plank- moving laterally.
Coaches may need to help with orientation to the wall prior to first throw- player should be parallel relative to the wall.
Play “Catch the Lizard”
Create two large circles with chalk or flat cones as follows
Outer Circle diameter =2.5 x length of soft pool noodle
10 feet across for 4 ft noodles, 15 feet across for 6 ft noodles
Inner Circle/Lizard Land diameter= .5 length of pool noodle
Lizard hill= Mats or boxes stacked, sturdy enough to be climbed and centrally placed in lizard land
Lizard Catchers: Touch the Lizard with pool noodle