Hello Parents
So you want to keep your kids active! So do we, so hopefully this will help.
We’re going to use simple equipment and a bit of space. Rules have changed since Session 1 so this would now have to be your daily outside exercise. Check current government Guidelines regarding isolation. We know it will be at least individual households (brothers and sisters, 2m from anyone) not friends. If you’re lucky enough to have a garden use it. If you’re using public space and the area isn’t quiet go home. I know that’s sad but we all know why.
Allocated Time 1 to 1 ½ Hrs and say its happening every Tuesday and Thursday, HAVE FUN!
Equipment Required Today
2 Cones (Use some bright jumpers/cloths if unavailable or anything that’s softish and bright)
Water Bottles
Location
Somewhere dry outside or inside (lounge?)
A park or area with 30/40m.
Put on training clothes so you look like a coach
Todays Training
It’s a bit of endurance
Warm up.
This normally would be a game but as we can’t try this
Before leaving the house
Stretches (have a look on the club facebook page for examples).

Strength and Conditioning
Sit Ups x 10
Plank 10 secs
Leg lifts (on their back) legs 15cm (6”), 30cm (12”) 10 secs
Burpees x 10
Focus on how it looks not speed. They always want to go fast
Get your child to run around a square 10m x 10m (a large stride is a good enough for a metre). Shout every lap or so
Outside
(10 minutes) shorten if athlete looks very tired lengthen if they look bright and are talking all the time
· Touch the ground
· Jump
· Reverse (swap direction)
· Like a train
· Backwards
· Forward Roll (dry and on grass only)
· Hop left leg
· Hop right leg
· March
You can mix it up and invent things these are not prescriptive instructions
Have a drink and talk (2 minutes)
Drills
· Lunges
· Low Hands
· High Knees
· Frankenstein’s
· Penguins (if very flat)
· Pony Steps (Prancing). Don’t do if you have an audience as they will embarrass easily
· Jump For height
Have a drink and talk (2 minutes)
A timed run 5 or 10 minutes. If space available use a big loop. If not it would have to be shuttle runs between 2 points without stopping
Cool down
Set up circle again and have the jog slowly round. After 5 laps slowdown to walk. After 5 laps walking stop
Stretches