Warm Up -
Remember, before we do any exercise we must begin with a warm up.
So, check out our warm up :-
And Now -
We can get on with our workout today:-
T2. Drills
These 4 Drill exercises should be practiced every time every week.
T2.a --- Armswing drill on edge of book.
T2.b --- hands on hips - go slowly to tip toes & back down
then fast up to toes and down.
and watching the feet even closer ......
T2.c --- Ankle rock and Armswing drill - with 1,2,3 & 4.
T2.d --- Hold rope/towel/stick in front with both hands
lift over top to stretch shoulders, then close hands.
Practice each element 3 times carefully and slowly and do check out positions in a mirror.
T2.1. Tucks to dish
T2.1.1. Dish shape
Very tight body, hands on thighs, looking down at toes.
T2.1.2. Tuck, open to dish shape
Tight tuck, then very tight body, hands on thighs, looking down at toes.
T2.1.3. Tuck, kick to dish shape
Tight tuck, then very tight body, hands on thighs, looking down at toes.
T2.1.4. Standing, 1 leg tuck, kick to dish stand.
Pull leg in to tight tuck, then push it out to tight shape.
T2.1.5. Crouch tuck, extend to standing looking at toes.
Strong push to tight stand.
T2.2. Pikes
T2.2.1. Sitting touch toes then roll onto back - touch toes on floor behind head.
Sit upright, arms up, reach over to fold. Legs tight together and keep legs tight all the time.
T2.2.2. Sit, touch toes, roll, lift to shoulders then touch toes behind head.
Keep legs tight together all the time.
T2.2.3. Sit, touch toes, roll, stretch lift to shoulders then touch toes behind head.
Body tight and keep legs tight together all the time.
T2.2.4. Keep arms by ears and
Sit, touch toes, roll, stretch lift to shoulders then touch toes behind head
Body tight and keep legs tight together all the time.
T2.2.5. Keep arms by ears and
Sit, touch toes, roll, stretch lift to shoulders then touch toes behind head
and hold each position for 3!.
Body tight and keep legs tight together all the time.
T2.3. Handstand strenghening
T2.3.1. Walk on all 4's evenly - hand hand foot foot..
Reach forward making sure weight is on hands equally, ensure correct hand foot placement.
T2.3.2. Walk on all 4's unevenly - same hand same foot.
Reach forward making sure weight moves evenly, ensure correct hand foot placement.
T2.3.3. Run on all 4's.
Ensure weight moves on to hands and feet equally.
T2.3.4. Run on all 4's using same sides.
Moving slowly ensuring correct limb moves.
T2.3.5. Half bunny hops against the wall, straight arms.
Hands placed about 3 - 5cm from wall - just tip up NOT big jump. KEEP arms straight.
T2.4. Jumping
T2.4.1. Step hopping with knee lift to 90 degrees
Really working toes to bounce only allow knees to bend slightly - x 10
T2.4.2. Hopping kicking bottom with heel
swapping from leg to leg.
Ensure bottom leg straightens, pushing off toes,
knee lift to 90 degrees and point toes x 10
You can do just 2 at a time in a space.
T2.4.3. Step right fwd, jump to 2 feet
step right back, jump to 2 feet
then on left foot.
Working hard at good jumps and pointing toes of lifted foot x 10
T2.4.4. Jump apart, jump together
arms out and in - in time with legs.
Pushing from one leg to the other, lifted leg should be straight x 10
T2.4.5. Jump apart, jump together
arms in then out - opposite to legs.
Lifting knee high, keeping body upright x 10
T2.5. Splits!
Always make sure you stretch out first as in these 2 videos
Making sure you stretch and do splits on both legs as well as box/front ways.
For week 6 you should by now be up to 30 seconds each of the 3 way splits, times 2.
but do contact support@fitrkids.co.uk if you have any problems.
KEEP IT FIT!