October 2022 Kids Workout #1

Prepare
Movement Prep
*Coach to cue Knee over ankle Movement Skill for position and stability Without shoes:

Run 10 meters/30 feet
Do 4 step forward Lunges, alternating legs

Get Ready
1 minute Child’s Pose
1 minute both Arms, Arm Swings forward and back, palms up in both directions 1 minute each Leg, Couch Stretch at the wall

Practice

Ring Rows from standing, review external rotation and thumbs out, elbows in with arms hanging at the sides, and associated “pinched” scaps. Cue “pinch your shoulders together” and provide tactical cue between the shoulders. Once this is understood demonstrate at the rings lowered to a moderate level such that kids may hold a plank, or with knees bent in 1⁄2 plank while holding the Rings. Show and discuss start and pause – reset-position between with “shoulders pinched” scaps engaged. Show the reverse relaxed position, simply hanging with no “Muscles On”.

Play

Work- Play
For 8-10 minutes:

Run 50 meters/150 feet, Sprint last 10 meters/30 feet 5 Ring Rows
5 x 1 Step Back Lunge each leg into Broad Jump

Bear Crawl 10 meters/30 feet High Knee Skip 10 meters/30 feet

Game
Play “Tug of War”
Divide the group into two relatively equal teams using size and strength as guides. Show kids how to grip the rope and explain that wrapping any body parts is disallowed. Upon go, in a test of strength: teams pull on opposite ends of a rope, with the goal being to bring the rope a certain distance in one direction against the force of the opposing team’s pull. Mark the rope with a flag in the center and use a cone as starting point. A team is declared winner when they pull the central flag past a predesignated point.