September 2022 Kids Workout #2
For 3-5 minutes
1 minute single leg hops holding foot cross body- left foot with right hand 1 minute single leg hops holding foot cross body- right foot with left hand 1 minute spin anyway
1 minute single leg hops holding foot behind- left foot with left hand
1 minute single leg hops holding foot behind- right foot with right hand
1 minute Sampson Stretch each side
1 minute Arm Swings to parallel with floor- palms up forward and back
Review Movement Skill- “Knee over ankle“
Practice jumping and landing to a chalk line (precision jumps)
Move kids who can maintain solid initiation position as well as landing, with take off and landing using both feet simultaneously, to a low object like bumper plate, increase ROM only with the above checkpoints.
Review lunge with Movement SkillsTM, Knee over ankle, Railroad tracks.
Practice 10 walking lunges each leg on chalk lines or ropes arranged parallel and at least 10” apart
For 10 minutes:
5 x DL 5-10# sandbag, kb or medicine ball
Bear Crawl 10 meters/30 feet
Broad Jump 10 meters/30 feet back
1 Clean sandbag from floor, to over shoulder and carry 10 meters/30 feet out and 10 meters/30 feet back
Play Pick Up Sticks
Played like the traditional children’s game in a 5-meter x 5-meter area, using 12 lengths of 6’ PVC pipe per group. Teams are arranged in line at two start cones 2-3 meters apart. Coach starts play by turning, spinning, shaking and throwing PVC pipes to the floor. The Coach will then take away the one PVC pipe that appears to be the easiest to remove without moving any others. This pipe will be handed to the first player in one of the lines. The player is instructed to move one pipe from the rest without moving any others. He or she may take up to one minute to complete this. If successful, the other team does 5 reps of a predetermined bodyweight exercise and the next person on his or her team goes. If unsuccessful, that player must perform 5 reps of the predetermined exercise and the next person to go is the first player in line on the other team. Predetermined exercises that work well include burpees, floppies, jumping jacks and squats.