Social distancing is very important so do not exercise in areas which are busy.

Please check current government Guidelines regarding isolation. We know it will be at least individual households (Brothers and sisters, 2m from anyone) not friends. If your lucky enough to have a garden use it. Today your almost certainly need a public space. If 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.

Equipment Required Today
10 Cones (Use some bright jumpers/cloths if unavailable or anything that’s softish and bright)
Water Bottles

Locations
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 Agility. For Adults this leads into skills relating to throws but is useful for many team sports requiring change of direction.

Warm up.
This normally would be a game but as we can’t try this
Before leaving the house
Stretches. We’ll use the same routine as session 4. Hopefully no ones bored of them yet. Look at how the child is doing them suggest a single improvement and praise any improvement.

Strength and Conditioning
Sit Ups x10
Plank 10 sec
Leg lifts (on their back) legs 15cm (6”), 30cm (12”) 10 sec
Burpees x10
Focus on how it looks not speed. They always want to go fast
Get the kid 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 they look 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
· High Knees
· 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)
Now lets get to the “agility training”.
Ideally watch the video link below for Stage 1 to Stage 3 (Purple Challenge). Today session is relatively simple so please feel free to progress further as most of our athletes are capable of these tasks.
This is a useful site for all of us so if you prefer to do something else “Just Do It”
http://ucoach.com/resources/athletics-365/athletics-365-section-10-challenges

Todays session can be done indoors if its wet
Mark a spot on the ground. And practice
Stage 1 Red Challenges
10a) Pivot 90° clockwise (on ball of foot) and with good posture, while maintaining balance (both feet).
10b) Pivot 90° anti clockwise (on ball of foot) with good posture and balance (both feet).
Stage 2 Yellow Challenges
10a) Pivot 180° clockwise (on ball of foot) while maintaining balance (both feet).
10b) Pivot 180° anti clockwise (on ball of foot) whilst maintaining balance (both feet).
Stage 3 Green Challenges
10a) Pivot 3 quarter turn anti clockwise (on ball of foot) while maintaining balance (both feet).
10b) Pivot 3 quarter turn clockwise (on ball of foot) while maintaining balance (both feet).
Stage 4 Purple Challenges
10a) Pivot 360° turn anti clockwise (on ball of foot) while maintaining balance (both feet).
10b) Pivot 360° turn clockwise (on ball of foot) while maintaining balance (both feet).
At the end of each stage discuss how balance they were, what they did well and what they could do better. Demonstrate it yourself if possible and if your brave video both you and your kids on your phone and discuss how smooth they look and yourself.
Lay out 6 marker in a circle. Tell the child which number is which. When you shout the child should take the quickest route to that number. Have them run clock wise. At regular intervals shout a number and have them run to that number. Do for ~5 minutes. Rest and repeat in the operate direction.
Timing on this is difficult because you’ll only have 1 or 2 children. Show the video and praise where your child is doing well. Be honest but if its required only give one thing to improve.
Try it your self and ask them to tell you what you did right and then what you did wrong.
Cool down
Set up circle of 10 strides by 20 strides and have the jog slowly round. After 10 laps slowdown to walk. After 10 laps walking stop
Stretches