For 3-5 minutes:
Seal Walk Races- create a group race across a matted or smooth surface, students are
on their bellies with arms straight with hands palm down on the ground with chest up,
legs drag and no use of feet or knees is allowed. Pause between rounds and have
everyone flip to a hollow hold for 30-60 seconds.
1 minute BOS
1 minute Downward Dog
Using Gatorskin dodgeballs or small pumpkins held with “long arms” in front of each
Practice the Dip -Squeeze and Drop -Stand sequences
Have kids line up shoulder to shoulder in a straight line and practice “touch your
neighbors knee with your knee” to embed outward travel of knee dip. Show squeeze of
shoulder blades together (rather than a shrug upward)
Demo and Review these together now Dip- Squeeze.
Move to an unloaded demonstration of Drop (to a Front squat position, remind class of
front rack position -grab ears and drop thumbs to shoulders) and Stand!
Do 5 reps of the whole sequence, but in two distinct parts. Dip-Squeeze and DropStand. Make necessary adjustments to work play according to each students ability to
maintain positions, by assigning one of the short sequences or the whole sequence
(Hang Power Clean).
For 10-12 minutes:
5 Slow Hang Power Clean with pumpkin or dodgeball
10 Blocked Squats
5 Ring Rows,Pull-ups or progressions
Play Zig Zag Agility Ball
(Use pumpkins as cones if you are able)
Create a zig zag cone path about 15 meters long. Demonstrate the run pattern you want
the kids to follow. Throw colored Gator Skin balls one at a time and the kids attempt to
catch them while running the pattern. Extra trainers/teachers can throw extra balls for
kids with high skill levels. Ask the athlete to return the correct color ball to the
trainer/teacher who threw it to add difficulty