Monday, January 11, 2016

A Brand X Method™ Kids Workout

WARM-UP:
Circle run slow, fast, high-knee on trainer cue

FOCUS:
Discussion of power
The power equation –
Power = (Force x Distance)/Time
Kids definition – Weight, how far and how fast
Carry a feather one foot or carry a giant rock 100 feet.
Now do it fast! Which takes more power?

GET READY:
1:00 each side – couch stretch
1:00 – clasp hands behind with arms straight; partner raises slowly

CONDITIONING:
2 x 5-meter walk with a 4# medicine ball (time this interval)
Increase intensity through load
2 x 5-meter walk with a 8# medicine ball
Increase speed
2 x 5-meter run with a 4# medicine ball
Increase intensity through load
2 x 5-meter run with a 8# medicine ball
Increase distance
2 x 10-meter run with a 10# medicine ball (time this interval)

The above weights are scaled for 5-7-year-olds
Scale for 8-10-year-olds: 6#,10# and 14#, respectively

GAME:
Knock Stuff Over – Use two lines, with a push press (using a plastic/fake turkey) buy in today