FITNESS IDEAS WHEN TIME, MONEY, & SPACE ARE LIMITED
BY DAVE SMITS
HOLLAND CHR. MIDDLE SCHOOLS
MAHPERD
NOV. 17&18, 2005
CARDIO-RESPIRATORY ENDURANCE
STRAIGHTS AND CURVES
USING THE TRACK, HAVE THE STUDENTS RUN ON THE STRAIGHT LENGTHS OF THE TRACK AND WALK ON THE CURVES. HAVE THEM WALK WITH A PURPOSE, AS IF THEY WERE ATTEMPTING TO GET TO CLASS ON TIME.
HEART RATES CAN BE TAKEN WHENEVER CONVENIENT.
THE RUNNING PART OF THIS WORKOUT SHOULD TAKE APPROXIMATELY 20 MINUTES WITH AN ADDITIONAL 5 MINUTES FOR WARM-UP AND AN ADDITIONAL 5 MINUTES FOR COOL-DOWN ( TOTAL 30 MINUTES)
CARDIO-RESPIRATORY ENDURANCE
TIMED INTERVAL LADDER
IT WOULD BE A GOOD IDEA TO EXPLAIN THE PURPOSE OF AN INTERVAL/RUNNING WORKOUT.
AFTER A 5 MINUTE WARM-UP, PROCEED WITH THE FOLLOWING COMBINATION:
1, RUN FOR 15 SECONDS, WALK FOR 15 SECONDS
2. RUN FOR 30 SECONDS, WALK FOR 30 SECONDS
3. RUN FOR 45 SECONDS, WALK FOR 45 SECONDS
4. RUN FOR A MINUTE, WALK FOR A MINUTE
5. RUN FOR 1:30; WALK FOR 1:30
6. RUN FOR 2:00; WALK FOR 2:00
7. DO STEPS 1-5 IN REVERSE ORDER (GO DOWN THE LADDER)
IT WILL TAKE 20 MINUTES FOR THE RUNNING/WALKING PART OF THIS WORKOUT. A WHISTLE WOULD HELP TO START AND STOP THE STUDENTS. AGAIN, THEY SHOULD WALK WITH A PURPOSE.
FINISH WITH A 5 MINUTE COOL DOWN, WHICH WILL CREATE A 30 MINUTE WORKOUT.
CARDIO-RESPIRATORY ENDURANCE
PREDICTION RUN
SET UP A COURSE THAT IS ABOUT 1+1/2 MILES TO 2 MILES IN LENGTH. HAVE EACH STUDENT WRITE ON A PIECE OF PAPER A PREDICTION OF HOW LONG IT WILL TAKE HIM/HER TO COMPLETE THE COURSE. THEY CAN WLAK AND RUN. THE WINNER IS THE ONE WHO PREDICTS HIS/HER ACTUAL TIME CLOSEST TO HIS/HER PREDICTED TIME. THIS WORKS BETTER LATER IN A UNIT, AFTER THEY HAVE BEEN RUNNING FOR A FEW CLASSES.
** BE SURE TO CONFISCATE ALL WATCHES BEFORE THEY LEAVE THE START.
CARDIO-RESPIRATORY ENDURANCE
DISTANCE INTERVAL LADDER
THIS WORKOUT IS SIMILAR TO THE TIMED INTERVAL LADDER, BUT USES DISTANCE INSTEAD OF TIME. ** THIS ONE IS MORE DIFFICULT TO CONTROL SINCE STUDENTS WON’T ALL BE DOING THE SAME THING AT THE SAME TIME BECAUSE SOME COVER DISTANCES QUICKER THAN OTHERS.
1. RUN A ¼ LAP AND WALK ¼ LAP
2. RUN A ½ LAP AND WLAK ½ LAP
3. RUN ¾ LAP AND WALK ¾
4. RUN 1 LAP AND WALK 1 LAP
5. REPEAT STEPS 1-3 IN REVERSE ORDER
CARDIO-RESPIRATORY ENDURANCE
WALL TO WALL
RUN CONTINUOUSLY FROM ONE END OF THE GYM TO THE OTHER UNTIL IT IS TIME TO ROTATE
CARDIO-RESPIRATORY ENDURANCE
RUN AND JUMP
JUMP ROPE WHILE RUNNING FROM ONE END OF THE GYM TO THE OTHER
ABDOMINALS
SIT UPS
ARMS CROSSED ON CHEST
KNEES BENT, FEET FLAT ON THE FLOOR OR MAT
COME UP TO A SITTING POSITION
ABDOMINALS
V-UPS
LIE ON YOUR BACK, RAISE STRAIGHT LEGS TO A 45 DEGREE ANGLE. AT THE SAME TIME, REACH FOR THE TOES WITH STRAIGHT ARMS WHILE RAISING UPPER BODY OFF THE GROUND INTO A “V” POSITION
ABDOMINALS
HIP BRIDGE
LIE ON OUR BACK WITH YOUR KNEES BENT AND YOUR FEET FLAT ON THE MAT. BRING YOUR LOWER BACK OFF THE MAT SO THE UPPER BODY IS IN A 45 DEGREE ANGLE AND HOLD THAT POSITION.
ABDOMINALS
CROSSOVER CRUNCHES
LIE ON THE MAT WITH BENT KNEES AND FEET FLAT ON THE MAT/FLOOR. MOVE THE RIGHT ELBOW TOWARD THE LEFT THIGH, THEN THE LEFT ELBOW TOWARD THE RIGHT THIGH.
ABDOMINALS
PRONE UPS
REST THE UPPER BODY ON THE FOREARMS WITH ONLY YOUR TOES TOUCHING THE GROUND. HOLD THAT POSITION FOR THE TIME DESIGNATED BY THE INSTRUCTOR.
ABDOMINALS
SIDE PRONE UPS
,
REST UPPER BODY ON ONE FOREARM. THE OUTSIDE OF THE FOOT ON THE SAME SIDE OF THE BODY SHOULD BE IN CONTACT WITH THE GROUND. WORK BOTH SIDES.
TO INCREASE THE WORKLOAD, RAISE THE TOP LEG INTO A “V POSITION.
ABDOMINALS
10 DEGREE LEG LIFTS
ELEVATE STRAIGHT LEGS TO A 45 DEGREE ANGLE. MOVE THE STRAIGHT LEGS UP AND DOWN BETWEEN A RANGE OF 35-55 DEGREES.
ABDOMINALS
ROLLBACKS
FROM A SITTING POSITION, LEGS STRAIGHT OUT, HANDS ACROSS THE CHEST, ROTATE THE UPPER BODY BACKWARDS IN A CIRCULAR MOTION. DO NOT LET THE LOWER BACK TOUCH THE MAT.
ABDOMINALS
LEG CIRCLES
LIE ON YOUR BACK. WHILE KEEPING THE LEGS STRAIGHT AND TOGETHER, MOVE THEM IN A LARGE CIRCLE, 90 DEGREES AT THE HIGHEST POINT AND 2” ABOVE THE GROUND AT THE LOWEST POINT. ROTATE IN BOTH DIRECTIONS.
ABDOMINALS
APPLE PICKERS
SAME POSITION AS A BENT KNEE SIT UP. REACH FOR THE CEILING WITH ONE HAND AT A TIME. BE SURE TO GET YOUR SHOULDER BLADES OFF THE MAT. DO NOT ROLL FROM SIDE TO SIDE.
ABDOMINALS
CRUNCHES
CROSS YOUR ANKLES IN THE AIR OR PLACE YOUR HEELS ON THE 1ST ROW OF THE BLEACHERS. YOUR HEAD AND SHOULDER BLADES NEED TO COME OFF THE MAT.
ABDOMINALS
HEEL LIFTS
LIE FLAT ON THE MAT AND RAISE STRAIGHT LEGS 2” INTO THE AIR. HOLD THAT POSITION FOR THE AMOUNT OF TIME INDICATED BY YOUR INSTRUCTOR
ABDOMINALS
V - SIT
BALANCE ON YOUR TAIL BONE WITH YOUR BODY IN A “V” POSITION. THE BACK AND LEGS SHOULD BE AT A 45 DEGREE ANGLE. FOR AN INCREASED WORKLOAD, THE LEGS MAY BE STRAIGHTENED RATHER THAN SLIGHTLY BENT.
ABDOMINALS
SIT UPS WITH WEIGHT ON THE CHEST
DO BENT KNEE SIT UPS WHILE HOLDING A WEIGHT ON THE CHEST
ABDOMINALS
PARTNER PUSH
STUDENT #2 STANDS STRADDLING #1’S HEAD. STUDENT #1 LIES FLAT ON THE MAT AND HOLDS STUDENT #2’S ANKLES. STUDENT #2 PUSHES #1’S STRAIGHT LEGS DOWN. DO NOT ALLOW THE HEELS TO TOUCH THE GROUND AND BRING THE FEET BACK UP TO 90 DEGREES. THE LEGS MAY ALSO BE PUSHED TO THE SIDE
ABDOMINALS
SIT UPS WITH MEDICINE BALL
PARTNERS SHOULD BE IN A BENT KNEE SIT UP POSITION WITH THEIR TOES TOUCHING. HOLDING THE MEDICINE BALL WITH EXTENDED ARMS BEHIND THE HEAD, THE STUDENT SHOULD DO A SIT UP WHILE HANDING (NOT THROWING) THE BALL TO THE PARTNER. WHEN LYING DOWN, THE STUDENTS SHOULD TOUCH THE BALL TO THE MAT BEHIND THEIR HEADS.
UPPER BODY
MEDICINE BALL
VARIATIONS: OVERHEAD TOSS (SOCCER THROW IN) TO A PARTNER OR OFF THE WALL 2 HANDED CHEST PASS SQUAT DOWN AND TOSS THE BALL AS HIGH AS POSSIBLE WITH A 2 HANDED, UNDERHAND TOSS.
UPPER BODY
STATIONARY PUSH UP
PUT YOUR BODY IN THE “UP” PUSH UP POSITION. HOLD THAT POSITION FOR THE DESIGNATED TIME. KEEP THE BODY STRAIGHT.
UPPER BODY
FRONT EXTENSIONS W/ EXERCISE TUBING
STAND ON THE TUBING W/ BOTH FEET. HOLD THE HANDLES AT YOUR THIGHS. W/ STRAIGHT ARMS, RAISE THE HANDLES TO CHIN HEIGHT, KEEPING THE HANDS CLOSE TOGETHER
UPPER BODY
FRONT EXTENSIONS W/ HAND WEIGHTS
HOLD THE WEIGHTS AT YOUR THIGHS. YOUR PALMS SHOULD FACE DOWN. W/ STRAIGHT ARMS, RAISE THE WEIGHTS TO CHIN HEIGHT, KEEPING THE HANDS CLOSE TOGETHER AND THE BACK STRAIGHT.
UPPER BODY
ARM CURLS WITH EXERCISE TUBING
STAND ON THE TUBING W/ BOTH FEET AND THE PALMS TURNED TOWARD THE CEILING. RAISE THE HANDLES UP FROM THE THIGHS WHILE KEEPING THE ELBOWS IN PLACE AND THE BACK STRAIGHT.
UPPER BODY
ARM CURLS WITH HAND WEIGHTS
TURN YOUR PALMS TOWARD THE CEILING. BRING THE WEIGHTS FROM THE THIGHS UP TOWARD THE SHOULDERS, KEEPING THE ELBOWS IN PLACE AND THE BACK STRAIGHT.
UPPER BODY
BUTTERFLIES WITH HAND WEIGHTS
HOLD THE WEIGHTS AT YOUR SIDE. RAISE THE WEIGHTS WITH STRAIGHT ARMS TO SHOULDER HEIGHT SO THAT YOU ARE IN A “T” POSITION.
UPPER BODY
BUTTERFLIES WITH EXERCISE TUBING
STAND ON THE TUBING WITH BOTH FEET. HOLD THE HANDLES AT YOUR SIDE. RAISE THE HANDLES WITH STRAIGHT ARMS TO SHOULDER HEIGHT SO THAT YOU ARE IN A “T” POSITION.
UPPER BODY
BLEACHER DIPS
SIT ON THE FIRST ROW OF THE BLEACHERS WITH YOUR HANDS FLAT AND FINGERS POINTING FORWARD. YOUR LEGS SHOULD BE STRAIGHT OUT IN FRONT, WITH ONLY YOUR HEELS TOUCHING THE FLOOR. SLIDE YOUR BODY OFF THE THE BLEACHER AND LOWER YOUR BODY TOWARD THE GROUND AS FAR AS YOU ARE ABLE. RAISE THE BODY BODY BACK UP AND REPEAT.
UPPER BODY
CHAIR DIPS
WITH A CHAIR ON EITHER SIDE OF YOUR BODY, PLACE YOUR HANDS FLAT ON THE CHAIR SEATS W/ THE FINGERS POINTING FORWARD. YOUR LEGS SHOULD BE STRAIGHT OUT IN FRONT, WITH ONLY YOUR HEELS TOUCHING THE FLOOR. FROM BETWEEN THE CHAIRS, LOWER YOUR BODY TOWARD THE GROUND AS FAR AS YOU ARE ABLE. RAISE THE BODY BACK UP AND REPEAT.
UPPER BODY
WEIGHTED JUMP ROPE
USING A NORMAL JUMP ROPING STYLE, JUMP FOR THE DESIGNATED TIME OR AMOUNT.
UPPER BODY
PUSH UPS
VARIATIONS:
STAGGERED – ONE HAND IN NORMAL POSITION, ONE BACK 6”
WIDE ARM – HANDS OUTSIDE THE SHOULDERS
TRIANGLE – HANDS TOGETHER DIRECTLY UNDER THE CHEST
PUSH UPS W/ HANDS BALANCING ON A BALL.
UPPER BODY
WHEELBARROW
SINGLE PERSON – WITH THE BODY IN A PUSH UP POSITION, PLACE FEET ON A CHAIR THAT CAN ROLL AND PERFORM THE SAME ACTIVITY AS THE 2 PERSON WHEELBARROW.
LOWER BODY
BALANCE BOARD
BALANCE ON THE BALANCE BOARD SO THAT THE ENDS DO NOT TOUCH THE FLOOR.
LOWER BODY
WALL SIT
THE LEGS NEED TO BE IN A 90 DEGREE ANGLE AND THE SHOULDER BLADES MUST BE TOUCHING THE WALL.
FOR INCREASED WORK- LOAD, EXTEND THE ARMS UP OR OUT TO THE SIDE.
LOWER BODY
SIDEWINDERS
USING THE EXERCISE TUBING, STAND ON THE TUBING WITH 1 FOOT. PLACE THE OTHER FOOT IN 1 OF THE HANDLES. MOVE THAT LEG OUT TO THE SIDE AND BACK.
LOWER BODY
JUMP SQUATS
START WITH ONE FOOT FORWARD AND ONE FOOT BACK. JUMP AND SWITCH FEET. WHEN LANDING, LOWER THE BODY TO A SQUAT POSITION. INTERLOCK THE HANDS ON TOP OF THE HEAD.
LOWER BODY
STEP UPS
USING A PLATFORM 18”-24” OFF THE GROUND, STEP UP AND DOWN OFF THE PLATFORM. BE SURE TO GET THE ENTIRE FOOT ON TOP OF THE PLATFORM.
LOWER BODY
JUMP ROPE
VARIATIONS:
* SPEED JUMPING
* SINGLE LEG
* BACKWARD
LOWER BODY
BOX JUMPS
VARIATIONS
: * BOTH FEET
* SINGLE FOOT
* SIDEWAYS
* MULTIPLE BOXES OF DIFFERING HEIGHTS
LAND SOFTLY AND MAKE SURE THE ENTIRE FOOT GETS ON TOP OF THE BOX.
LOWER BODY
LUNGES
STEP FORWARD. THE FRONT KNEE SHOULD MOVE TO A 90 DEGREE ANGLE WHILE THE BACK KNEE LOWERS TO WITHIN A COUPLE INCHES OF THE FLOOR. RETURN TO A STANDING POSITION BEFORE THE NEXT STEP.
LOWER BODY
STRAIGHT LEG LUNGES
WITH A 5 LB. WEIGHT IN EACH HAND, STEP ONE STEP FORWARD WITH A STRAIGHT LEG AND REACH DOWN TO THE FLOOR AS FAR AS POSSIBLE. RETURN TO A STANDING POSITION AND BRING THE HANDS ABOVE THE HEAD. ALTERNATE LEGS.
LOWER BODY
FROG JUMPS
TOUCH BETWEEN THE FEET WITH YOUR HANDS (LIKE A SQUAT). JUMP FORWARD AND UP WITH THE LEGS APART, LAND SOFTLY.
SPEED & QUICKNESS
FLOOR LADDER
CAN BE DONE FORWARD, BACKWARD, OR SIDEWAYS. HAVE EACH FOOT TOUCH IN EACH SQUARE BEFORE ADVANCING.
SPEED & QUICKNESS
JUMP ROPE
USE SPEED JUMPING IF THE EXERCISE IS BEING DONE TO IMPROVE SPEED AND QUICKNESS.
SPEED & QUICKNESS
LINE JUMPS
OPTIONS:
* FEET TOGETHER. SIDE TO SIDE
* FEET TOGETHER, FORWARD AND BACK
* ONE FOOT, SAME AS 1 & 2.
SPEED & QUICKNESS
SHUTTLE RUN
PLACE 2 OBJECTS 10-15 YARDS FROM THE START. RUN AND PICK UP ONE OBJECT AND RETURN IT TO THE START. RUN AND GET THE OTHER OBJECT AND RETURN IT TO THE START.
SPEED & QUICKNESS
CROSSOVER STEP (GRAPEVINE)
FOLLOW A LINE OR LINES ON THE FLOOR. TAKE THE FIRST CROSS- OVER STEP WITH THE RIGHT FOOT ONE WAY AND THE LEFT FOOT THE OTHER. REMAIN FACING THE SAME DIRECTION.
SPEED & QUICKNESS
WALL TAPS
STAND FACING THE WALL WITH ARMS EXTENDED ABOVE THE HEAD. RAPIDLY JUMP 6”-8” OFF THE FLOOR (ABOUT 1 CONCRETE BLOCK). DO NOT “GATHER” YOURSELF BETWEEN JUMPS.
SPEED & QUICKNESS
SPRINTS
RUN AS FAST AS YOU CAN TO THE HALF LINE AND THEN GRADUALLY SLOW DOWN AS YOU REACH THE FAR WALL. TURN AROUND AND REPEAT THE OTHER WAY.
SPEED & QUICKNESS
ACCELERATION DRILLS
LIE ON YOUR BACK OR STOMACH. ON COMMAND, JUMP UP AND SPRINT THE DISTANCE DESIGNATED BY YOUR INSTRUCTOR.
SPEED & QUICKNESS
DOT DRILLS
USING 5 DOTS, IN A POSITION LIKE THOSE ON DICE, YOU WILL PERFORM 5 ACTIVITIES, DOING EACH 6 TIMES.
* 2 FEET, FORWARD AND BACK
* LEFT FOOT ONLY
* RIGHT FOOT ONLY
* 2 FEET, TIGHT TOGETHER
* LIKE #1, EXCEPT TURN AROUND AT THE TOP & BOTTOM.
SPEED & QUICKNESS
GRADUATED SHUTTLE RUN
START AT ONE END OF THE GYM. RUN TO THE CLOSEST FREE THROW LINE AND BACK TO THE START. NEXT, RUN TO HALF COURT AND BACK, THEN THE FAR FREE THROW LINE AND BACK, THEN ALL THE WAY TO THE OTHER WALL AND BACK.
BY DAVE SMITS
HOLLAND CHR. MIDDLE SCHOOLS
MAHPERD
NOV. 17&18, 2005
CARDIO-RESPIRATORY ENDURANCE
STRAIGHTS AND CURVES
USING THE TRACK, HAVE THE STUDENTS RUN ON THE STRAIGHT LENGTHS OF THE TRACK AND WALK ON THE CURVES. HAVE THEM WALK WITH A PURPOSE, AS IF THEY WERE ATTEMPTING TO GET TO CLASS ON TIME.
HEART RATES CAN BE TAKEN WHENEVER CONVENIENT.
THE RUNNING PART OF THIS WORKOUT SHOULD TAKE APPROXIMATELY 20 MINUTES WITH AN ADDITIONAL 5 MINUTES FOR WARM-UP AND AN ADDITIONAL 5 MINUTES FOR COOL-DOWN ( TOTAL 30 MINUTES)
CARDIO-RESPIRATORY ENDURANCE
TIMED INTERVAL LADDER
IT WOULD BE A GOOD IDEA TO EXPLAIN THE PURPOSE OF AN INTERVAL/RUNNING WORKOUT.
AFTER A 5 MINUTE WARM-UP, PROCEED WITH THE FOLLOWING COMBINATION:
1, RUN FOR 15 SECONDS, WALK FOR 15 SECONDS
2. RUN FOR 30 SECONDS, WALK FOR 30 SECONDS
3. RUN FOR 45 SECONDS, WALK FOR 45 SECONDS
4. RUN FOR A MINUTE, WALK FOR A MINUTE
5. RUN FOR 1:30; WALK FOR 1:30
6. RUN FOR 2:00; WALK FOR 2:00
7. DO STEPS 1-5 IN REVERSE ORDER (GO DOWN THE LADDER)
IT WILL TAKE 20 MINUTES FOR THE RUNNING/WALKING PART OF THIS WORKOUT. A WHISTLE WOULD HELP TO START AND STOP THE STUDENTS. AGAIN, THEY SHOULD WALK WITH A PURPOSE.
FINISH WITH A 5 MINUTE COOL DOWN, WHICH WILL CREATE A 30 MINUTE WORKOUT.
CARDIO-RESPIRATORY ENDURANCE
PREDICTION RUN
SET UP A COURSE THAT IS ABOUT 1+1/2 MILES TO 2 MILES IN LENGTH. HAVE EACH STUDENT WRITE ON A PIECE OF PAPER A PREDICTION OF HOW LONG IT WILL TAKE HIM/HER TO COMPLETE THE COURSE. THEY CAN WLAK AND RUN. THE WINNER IS THE ONE WHO PREDICTS HIS/HER ACTUAL TIME CLOSEST TO HIS/HER PREDICTED TIME. THIS WORKS BETTER LATER IN A UNIT, AFTER THEY HAVE BEEN RUNNING FOR A FEW CLASSES.
** BE SURE TO CONFISCATE ALL WATCHES BEFORE THEY LEAVE THE START.
CARDIO-RESPIRATORY ENDURANCE
DISTANCE INTERVAL LADDER
THIS WORKOUT IS SIMILAR TO THE TIMED INTERVAL LADDER, BUT USES DISTANCE INSTEAD OF TIME. ** THIS ONE IS MORE DIFFICULT TO CONTROL SINCE STUDENTS WON’T ALL BE DOING THE SAME THING AT THE SAME TIME BECAUSE SOME COVER DISTANCES QUICKER THAN OTHERS.
1. RUN A ¼ LAP AND WALK ¼ LAP
2. RUN A ½ LAP AND WLAK ½ LAP
3. RUN ¾ LAP AND WALK ¾
4. RUN 1 LAP AND WALK 1 LAP
5. REPEAT STEPS 1-3 IN REVERSE ORDER
CARDIO-RESPIRATORY ENDURANCE
WALL TO WALL
RUN CONTINUOUSLY FROM ONE END OF THE GYM TO THE OTHER UNTIL IT IS TIME TO ROTATE
CARDIO-RESPIRATORY ENDURANCE
RUN AND JUMP
JUMP ROPE WHILE RUNNING FROM ONE END OF THE GYM TO THE OTHER
ABDOMINALS
SIT UPS
ARMS CROSSED ON CHEST
KNEES BENT, FEET FLAT ON THE FLOOR OR MAT
COME UP TO A SITTING POSITION
ABDOMINALS
V-UPS
LIE ON YOUR BACK, RAISE STRAIGHT LEGS TO A 45 DEGREE ANGLE. AT THE SAME TIME, REACH FOR THE TOES WITH STRAIGHT ARMS WHILE RAISING UPPER BODY OFF THE GROUND INTO A “V” POSITION
ABDOMINALS
HIP BRIDGE
LIE ON OUR BACK WITH YOUR KNEES BENT AND YOUR FEET FLAT ON THE MAT. BRING YOUR LOWER BACK OFF THE MAT SO THE UPPER BODY IS IN A 45 DEGREE ANGLE AND HOLD THAT POSITION.
ABDOMINALS
CROSSOVER CRUNCHES
LIE ON THE MAT WITH BENT KNEES AND FEET FLAT ON THE MAT/FLOOR. MOVE THE RIGHT ELBOW TOWARD THE LEFT THIGH, THEN THE LEFT ELBOW TOWARD THE RIGHT THIGH.
ABDOMINALS
PRONE UPS
REST THE UPPER BODY ON THE FOREARMS WITH ONLY YOUR TOES TOUCHING THE GROUND. HOLD THAT POSITION FOR THE TIME DESIGNATED BY THE INSTRUCTOR.
ABDOMINALS
SIDE PRONE UPS
,
REST UPPER BODY ON ONE FOREARM. THE OUTSIDE OF THE FOOT ON THE SAME SIDE OF THE BODY SHOULD BE IN CONTACT WITH THE GROUND. WORK BOTH SIDES.
TO INCREASE THE WORKLOAD, RAISE THE TOP LEG INTO A “V POSITION.
ABDOMINALS
10 DEGREE LEG LIFTS
ELEVATE STRAIGHT LEGS TO A 45 DEGREE ANGLE. MOVE THE STRAIGHT LEGS UP AND DOWN BETWEEN A RANGE OF 35-55 DEGREES.
ABDOMINALS
ROLLBACKS
FROM A SITTING POSITION, LEGS STRAIGHT OUT, HANDS ACROSS THE CHEST, ROTATE THE UPPER BODY BACKWARDS IN A CIRCULAR MOTION. DO NOT LET THE LOWER BACK TOUCH THE MAT.
ABDOMINALS
LEG CIRCLES
LIE ON YOUR BACK. WHILE KEEPING THE LEGS STRAIGHT AND TOGETHER, MOVE THEM IN A LARGE CIRCLE, 90 DEGREES AT THE HIGHEST POINT AND 2” ABOVE THE GROUND AT THE LOWEST POINT. ROTATE IN BOTH DIRECTIONS.
ABDOMINALS
APPLE PICKERS
SAME POSITION AS A BENT KNEE SIT UP. REACH FOR THE CEILING WITH ONE HAND AT A TIME. BE SURE TO GET YOUR SHOULDER BLADES OFF THE MAT. DO NOT ROLL FROM SIDE TO SIDE.
ABDOMINALS
CRUNCHES
CROSS YOUR ANKLES IN THE AIR OR PLACE YOUR HEELS ON THE 1ST ROW OF THE BLEACHERS. YOUR HEAD AND SHOULDER BLADES NEED TO COME OFF THE MAT.
ABDOMINALS
HEEL LIFTS
LIE FLAT ON THE MAT AND RAISE STRAIGHT LEGS 2” INTO THE AIR. HOLD THAT POSITION FOR THE AMOUNT OF TIME INDICATED BY YOUR INSTRUCTOR
ABDOMINALS
V - SIT
BALANCE ON YOUR TAIL BONE WITH YOUR BODY IN A “V” POSITION. THE BACK AND LEGS SHOULD BE AT A 45 DEGREE ANGLE. FOR AN INCREASED WORKLOAD, THE LEGS MAY BE STRAIGHTENED RATHER THAN SLIGHTLY BENT.
ABDOMINALS
SIT UPS WITH WEIGHT ON THE CHEST
DO BENT KNEE SIT UPS WHILE HOLDING A WEIGHT ON THE CHEST
ABDOMINALS
PARTNER PUSH
STUDENT #2 STANDS STRADDLING #1’S HEAD. STUDENT #1 LIES FLAT ON THE MAT AND HOLDS STUDENT #2’S ANKLES. STUDENT #2 PUSHES #1’S STRAIGHT LEGS DOWN. DO NOT ALLOW THE HEELS TO TOUCH THE GROUND AND BRING THE FEET BACK UP TO 90 DEGREES. THE LEGS MAY ALSO BE PUSHED TO THE SIDE
ABDOMINALS
SIT UPS WITH MEDICINE BALL
PARTNERS SHOULD BE IN A BENT KNEE SIT UP POSITION WITH THEIR TOES TOUCHING. HOLDING THE MEDICINE BALL WITH EXTENDED ARMS BEHIND THE HEAD, THE STUDENT SHOULD DO A SIT UP WHILE HANDING (NOT THROWING) THE BALL TO THE PARTNER. WHEN LYING DOWN, THE STUDENTS SHOULD TOUCH THE BALL TO THE MAT BEHIND THEIR HEADS.
UPPER BODY
MEDICINE BALL
VARIATIONS: OVERHEAD TOSS (SOCCER THROW IN) TO A PARTNER OR OFF THE WALL 2 HANDED CHEST PASS SQUAT DOWN AND TOSS THE BALL AS HIGH AS POSSIBLE WITH A 2 HANDED, UNDERHAND TOSS.
UPPER BODY
STATIONARY PUSH UP
PUT YOUR BODY IN THE “UP” PUSH UP POSITION. HOLD THAT POSITION FOR THE DESIGNATED TIME. KEEP THE BODY STRAIGHT.
UPPER BODY
FRONT EXTENSIONS W/ EXERCISE TUBING
STAND ON THE TUBING W/ BOTH FEET. HOLD THE HANDLES AT YOUR THIGHS. W/ STRAIGHT ARMS, RAISE THE HANDLES TO CHIN HEIGHT, KEEPING THE HANDS CLOSE TOGETHER
UPPER BODY
FRONT EXTENSIONS W/ HAND WEIGHTS
HOLD THE WEIGHTS AT YOUR THIGHS. YOUR PALMS SHOULD FACE DOWN. W/ STRAIGHT ARMS, RAISE THE WEIGHTS TO CHIN HEIGHT, KEEPING THE HANDS CLOSE TOGETHER AND THE BACK STRAIGHT.
UPPER BODY
ARM CURLS WITH EXERCISE TUBING
STAND ON THE TUBING W/ BOTH FEET AND THE PALMS TURNED TOWARD THE CEILING. RAISE THE HANDLES UP FROM THE THIGHS WHILE KEEPING THE ELBOWS IN PLACE AND THE BACK STRAIGHT.
UPPER BODY
ARM CURLS WITH HAND WEIGHTS
TURN YOUR PALMS TOWARD THE CEILING. BRING THE WEIGHTS FROM THE THIGHS UP TOWARD THE SHOULDERS, KEEPING THE ELBOWS IN PLACE AND THE BACK STRAIGHT.
UPPER BODY
BUTTERFLIES WITH HAND WEIGHTS
HOLD THE WEIGHTS AT YOUR SIDE. RAISE THE WEIGHTS WITH STRAIGHT ARMS TO SHOULDER HEIGHT SO THAT YOU ARE IN A “T” POSITION.
UPPER BODY
BUTTERFLIES WITH EXERCISE TUBING
STAND ON THE TUBING WITH BOTH FEET. HOLD THE HANDLES AT YOUR SIDE. RAISE THE HANDLES WITH STRAIGHT ARMS TO SHOULDER HEIGHT SO THAT YOU ARE IN A “T” POSITION.
UPPER BODY
BLEACHER DIPS
SIT ON THE FIRST ROW OF THE BLEACHERS WITH YOUR HANDS FLAT AND FINGERS POINTING FORWARD. YOUR LEGS SHOULD BE STRAIGHT OUT IN FRONT, WITH ONLY YOUR HEELS TOUCHING THE FLOOR. SLIDE YOUR BODY OFF THE THE BLEACHER AND LOWER YOUR BODY TOWARD THE GROUND AS FAR AS YOU ARE ABLE. RAISE THE BODY BODY BACK UP AND REPEAT.
UPPER BODY
CHAIR DIPS
WITH A CHAIR ON EITHER SIDE OF YOUR BODY, PLACE YOUR HANDS FLAT ON THE CHAIR SEATS W/ THE FINGERS POINTING FORWARD. YOUR LEGS SHOULD BE STRAIGHT OUT IN FRONT, WITH ONLY YOUR HEELS TOUCHING THE FLOOR. FROM BETWEEN THE CHAIRS, LOWER YOUR BODY TOWARD THE GROUND AS FAR AS YOU ARE ABLE. RAISE THE BODY BACK UP AND REPEAT.
UPPER BODY
WEIGHTED JUMP ROPE
USING A NORMAL JUMP ROPING STYLE, JUMP FOR THE DESIGNATED TIME OR AMOUNT.
UPPER BODY
PUSH UPS
VARIATIONS:
STAGGERED – ONE HAND IN NORMAL POSITION, ONE BACK 6”
WIDE ARM – HANDS OUTSIDE THE SHOULDERS
TRIANGLE – HANDS TOGETHER DIRECTLY UNDER THE CHEST
PUSH UPS W/ HANDS BALANCING ON A BALL.
UPPER BODY
WHEELBARROW
SINGLE PERSON – WITH THE BODY IN A PUSH UP POSITION, PLACE FEET ON A CHAIR THAT CAN ROLL AND PERFORM THE SAME ACTIVITY AS THE 2 PERSON WHEELBARROW.
LOWER BODY
BALANCE BOARD
BALANCE ON THE BALANCE BOARD SO THAT THE ENDS DO NOT TOUCH THE FLOOR.
LOWER BODY
WALL SIT
THE LEGS NEED TO BE IN A 90 DEGREE ANGLE AND THE SHOULDER BLADES MUST BE TOUCHING THE WALL.
FOR INCREASED WORK- LOAD, EXTEND THE ARMS UP OR OUT TO THE SIDE.
LOWER BODY
SIDEWINDERS
USING THE EXERCISE TUBING, STAND ON THE TUBING WITH 1 FOOT. PLACE THE OTHER FOOT IN 1 OF THE HANDLES. MOVE THAT LEG OUT TO THE SIDE AND BACK.
LOWER BODY
JUMP SQUATS
START WITH ONE FOOT FORWARD AND ONE FOOT BACK. JUMP AND SWITCH FEET. WHEN LANDING, LOWER THE BODY TO A SQUAT POSITION. INTERLOCK THE HANDS ON TOP OF THE HEAD.
LOWER BODY
STEP UPS
USING A PLATFORM 18”-24” OFF THE GROUND, STEP UP AND DOWN OFF THE PLATFORM. BE SURE TO GET THE ENTIRE FOOT ON TOP OF THE PLATFORM.
LOWER BODY
JUMP ROPE
VARIATIONS:
* SPEED JUMPING
* SINGLE LEG
* BACKWARD
LOWER BODY
BOX JUMPS
VARIATIONS
: * BOTH FEET
* SINGLE FOOT
* SIDEWAYS
* MULTIPLE BOXES OF DIFFERING HEIGHTS
LAND SOFTLY AND MAKE SURE THE ENTIRE FOOT GETS ON TOP OF THE BOX.
LOWER BODY
LUNGES
STEP FORWARD. THE FRONT KNEE SHOULD MOVE TO A 90 DEGREE ANGLE WHILE THE BACK KNEE LOWERS TO WITHIN A COUPLE INCHES OF THE FLOOR. RETURN TO A STANDING POSITION BEFORE THE NEXT STEP.
LOWER BODY
STRAIGHT LEG LUNGES
WITH A 5 LB. WEIGHT IN EACH HAND, STEP ONE STEP FORWARD WITH A STRAIGHT LEG AND REACH DOWN TO THE FLOOR AS FAR AS POSSIBLE. RETURN TO A STANDING POSITION AND BRING THE HANDS ABOVE THE HEAD. ALTERNATE LEGS.
LOWER BODY
FROG JUMPS
TOUCH BETWEEN THE FEET WITH YOUR HANDS (LIKE A SQUAT). JUMP FORWARD AND UP WITH THE LEGS APART, LAND SOFTLY.
SPEED & QUICKNESS
FLOOR LADDER
CAN BE DONE FORWARD, BACKWARD, OR SIDEWAYS. HAVE EACH FOOT TOUCH IN EACH SQUARE BEFORE ADVANCING.
SPEED & QUICKNESS
JUMP ROPE
USE SPEED JUMPING IF THE EXERCISE IS BEING DONE TO IMPROVE SPEED AND QUICKNESS.
SPEED & QUICKNESS
LINE JUMPS
OPTIONS:
* FEET TOGETHER. SIDE TO SIDE
* FEET TOGETHER, FORWARD AND BACK
* ONE FOOT, SAME AS 1 & 2.
SPEED & QUICKNESS
SHUTTLE RUN
PLACE 2 OBJECTS 10-15 YARDS FROM THE START. RUN AND PICK UP ONE OBJECT AND RETURN IT TO THE START. RUN AND GET THE OTHER OBJECT AND RETURN IT TO THE START.
SPEED & QUICKNESS
CROSSOVER STEP (GRAPEVINE)
FOLLOW A LINE OR LINES ON THE FLOOR. TAKE THE FIRST CROSS- OVER STEP WITH THE RIGHT FOOT ONE WAY AND THE LEFT FOOT THE OTHER. REMAIN FACING THE SAME DIRECTION.
SPEED & QUICKNESS
WALL TAPS
STAND FACING THE WALL WITH ARMS EXTENDED ABOVE THE HEAD. RAPIDLY JUMP 6”-8” OFF THE FLOOR (ABOUT 1 CONCRETE BLOCK). DO NOT “GATHER” YOURSELF BETWEEN JUMPS.
SPEED & QUICKNESS
SPRINTS
RUN AS FAST AS YOU CAN TO THE HALF LINE AND THEN GRADUALLY SLOW DOWN AS YOU REACH THE FAR WALL. TURN AROUND AND REPEAT THE OTHER WAY.
SPEED & QUICKNESS
ACCELERATION DRILLS
LIE ON YOUR BACK OR STOMACH. ON COMMAND, JUMP UP AND SPRINT THE DISTANCE DESIGNATED BY YOUR INSTRUCTOR.
SPEED & QUICKNESS
DOT DRILLS
USING 5 DOTS, IN A POSITION LIKE THOSE ON DICE, YOU WILL PERFORM 5 ACTIVITIES, DOING EACH 6 TIMES.
* 2 FEET, FORWARD AND BACK
* LEFT FOOT ONLY
* RIGHT FOOT ONLY
* 2 FEET, TIGHT TOGETHER
* LIKE #1, EXCEPT TURN AROUND AT THE TOP & BOTTOM.
SPEED & QUICKNESS
GRADUATED SHUTTLE RUN
START AT ONE END OF THE GYM. RUN TO THE CLOSEST FREE THROW LINE AND BACK TO THE START. NEXT, RUN TO HALF COURT AND BACK, THEN THE FAR FREE THROW LINE AND BACK, THEN ALL THE WAY TO THE OTHER WALL AND BACK.