TOUCH YOUR TOES
While standing, spread legs shoulder's width apart and touch your toes, keeping legs straight. Hold stretch for twenty seconds. Repeat.
ANKLE STRETCH
Place one foot forward, slightly off of the ground, and roll the ankle in a circular motion. Switch direction. Repeat with the other foot.
BUTTERFLY STRETCH
Sit on the ground and make a diamond shape by putting both soles together. Press feet together with hands. Try to make knees touch the ground. Hold for thirty seconds. Supplement by leaning forward an trying to touch nose to feet.
QUADRICEPS STRETCH
Stand on one leg and firmly grab the foot on the other leg behind you, pull towards the body. Hold the stretch for twenty seconds. Switch and stretch the other quad.
CALF STRETCH
Put hands and feet on the ground in a pushup position. Align body in a V position. Legs are straight, weight on toes. Alternate lowering heels to the ground. Hold for five seconds.
SIDE TWISTS
With your feet at shoulder width, arms to the side and parallel with the ground, stretch as you rotate from left to right.
SIDE STRETCH
Stand with feet spread apart and reach with one arm up and over. Hold stretch for 30 seconds. Switch and stretch the other side too!
WARM UP LUNGES
Place one foot in front (approximately 2 to 3 feet) and lunge forward, straightening back leg. Switch legs and repeat.
ARM CIRCLES
Swing both arms backwards in a circular motion. Switch and swing arms forward in a circular motion. For a tricky stretch, swing one arm forward and one arm backwards at the same time, then reverse direction.
PIKE STRETCH
Sit on the ground wit both legs together, straight n front. Grab toes and try to touch chest to legs. Hold stretch for thirty seconds.
MARCHING/RUNNING IN PLACE
Stand in place, raising your knees in a marching motion, 10 - 20 times. Start slowly and then increase to a running pace.
JUMPING JACKS
Approximately 20 times to get the heart rate up!
It is very important to warm up the body before running or walking or doing any sports activity. Here are some sample warm up drills:
Remember - no bouncing without warming up first.
1 | Reach for the Stars - Stand straight and tall and reach as high as you can 5 times with each arm. |
2 | Sunflower - form a sunflower (circle) with arms over head and open and bend like a squat while reaching for the ground - then back up again - 5 times. |
3 | Volcano - make whooshing sounds as you bend down and reach for the ground - then stand up straight and tall and reach for the sky. |
4 | Shake it up - Shake the hands and feet at the same time for a minute. |
5 | Gentle Jumping Jacks - Jump gently with feet apart and hands reaching over head.
|
6 | High Knee Running in place - Start slowly then move legs faster and higher while running in place. |
7 | I like Game: (good for the first day). Mark two chalk line about 25 yards apart. All kids stand on one line alphabetically by first name (they get to know each other that way). Each child in turn yells out something they like (such as chocolate cookies and milk) or something they have ("I have a brother") and if anyone else likes that item or has the same thing they all run to the other line and then back together. Do this many times with several kids. |
8 | Jumping Beans: Form a horizontal line with lines of 10 runners and everyone (each line)takes 5 running strides then a leap several times for about a minute. |
9 | Ball Drills - using several soccer balls (10 recommended) (or something else) have the group run around the balls or over the balls while running or hopping. Emphasize high knees and some bounding if they are sufficiently warmed up. (see more detailed explanation on Ball Drills) |
10 | Skipping - skips and high knees with hands on hips. |