Wednesday, February 8, 2017

A Brand X Method™ Kids Workout

WARM-UP:
Skipping Rocks – Set tall cone as start point. Place one lacrosse ball onto each of 3 saucer cones, and place two buckets or other containers on their sides about 2 meters from the saucer cones. Kids plank walk to saucer cone #1 and from the plank position attempt to skip the lacrosse ball into one of the buckets. Player then plank walks to cone #2 and repeats. Players get one point for any hit, even bounce outs.

FOCUS:
Blocked squat – discuss how low then practice with 30-second pause in the middle

GET READY:
2:00 – Olympic squat stretch against wall

CONDITIONING:
3-4  rounds
1:00 – plank hold
2:00 – dodgeball

GAME:
World War Z – For 4-30 players. All players remove their shoes. Divide class into two equal teams—zombies and humans. Teams will alternate during the game. Zombies must drag one leg and place their same-side hand on the on the thigh. Hand must remain in contact with dragging leg and cannot move while shambling or tagging. Zombies cannot climb over, under or through objects strewn around the play area, while humans are free to run and go under, over or through any of those objects. Humans can hide in safe places where zombies cannot climb or reach into, if such a place exists. If a human is tagged, play stops. All zombies hold plank position while all humans simultaneously and counting aloud do an exercise such as 3 push-ups or squats. Play resumes as soon as exercise is complete. Switch teams at least once during play.