Fit'r kids Diving S1

Fit'r kids Diving S1 W6

Warm Up -
Remember, before we do any exercise we must begin with a warm up.
So, check out our warm up :-

Click here to go to Warm Up page and return here by clicking back on your browser!

And Now -
We can get on with our workout today:-

This is REVIEW week - Go through every element ONCE to be sure you know it and do check out positions in a mirror.

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The 1st element will be pike folds.

 

S1.1.1. Sitting Up Straight, Arms up straight by ears.
Pike fold with toes pointed.

Keep arms and legs tight, toes pointed,
Reach and touch 5 - 10 times.

Here's a video showing the movement -

 

S1.1.2. Sitting Up Straight, Arms up straight by ears.
Pike fold with toes flat (turned up).

This video shows the movement -

Keep arms and legs tight, toes turned up all the way,
Reach and touch 5 - 10 times.

 

S1.1.3. Sitting Up Straight, Arms up straight by ears, Feet up on the sofa (or similar).
Pike fold with toes pointed.

This video shows the movement -

Keep arms and legs tight, toes pointed,
Reach and touch 5 - 10 times.

 

S1.1.4. Sitting Up Straight, Arms up straight by ears, Feet up on the sofa (or similar).
Pike fold with toes flat (turned up).

This video shows the movement -

Keep arms and legs tight, toes turned up all the way,
Reach and touch 5 - 10 times.

 

S1.1.5. Sitting Up Straight, Arms in T position, Feet up on the sofa (or similar).
Pike fold with toes pointed.

This video shows the movement -

Keep arms in T and legs tight, toes turned up all the way,
Reach and touch 5 - 10 times.

 

The 2nd element is learning a correct dish shape.

S1.2.1. Hold Dish shape

Learn shape - Legs tight, toes pointed, arms tightly on thighs, looking down along body.

This video shows the position -

 

S1.2.2. From tuck position slowly open out to dish shape.

This video shows the movement -

Open to Legs tight, toes pointed, arms tightly on thighs, looking down along body.

 

S1.2.3. From tuck position quickly open out to dish shape.

This video shows the movement -

Open to Legs tight, toes pointed, arms tightly on thighs, looking down along body.

 

S1.2.4. From standing on 2 legs, lift 1 leg to a tight tuck then quickly open to stand in dish shape.

 

This video shows the movement -

Keep a tight body and open to a strong dish position.

 

S1.2.5. From a squatting position, stand up to a tight dish position.

This video shows the movement -

Keep a tight body and open to a strong dish position.

 

The 3rd element is reviewing correct jumping.

 

S1.3.1. Begin standing straight, arms in grab looking up.

Fit'r kids Diving S1 W6

Feet together, arms tight by ears, hands in correct grab position .

 

S1.3.2. Begin standing straight, arms in grab looking up, then lifting up to toes.

Feet together up on toes, arms tight by ears, hands in correct grab position, looking at hands.

 

S1.3.3. Begin standing straight, arms in grab looking up
Bend knees then lift up to toes.

Keep arms tight by ears, head up and keep body tight.

 

S1.3.4. Begin standing straight, arms in grab looking up,
then bend knees and jump up straight.

Keep body in tight position, keep arms tight by ears.

 

S1.3.5. Begin standing straight, arms in grab looking up,
Go up on toes then bend knees and jump.

 

Keep body in tight position, keep arms tight by ears and looking up.

 

The 4th element is learning a correct armswing, standing on a book or similar height
preparing for a back jump.

Fit'r kids Diving S1 W6

S1.4.1. STANDING ON A BOOK - Standing Straight Arms in T position

Fit'r kids Diving B3 W6

Learn shape - Stand up straight. Legs together, arms in T shape - hold position and check in the mirror.

 

S1.4.2. STANDING ON A BOOK - Stand straight arms in T position;
Lift arms straight to top up on toes.

This video shows the movement -

Keep arms tightly in position, head up, back straight and just lift arms straight up and to toes and down again.

 

S1.4.3. STANDING ON A BOOK - Starting in T position, slowly go into each position for armswing.

This video shows the movement -(it says week 2 but it is week 3!)

Keep body in strong position, bend knees and swing arms round till up tight by the ears.

 

S1.4.4. STANDING ON A BOOK - Stand straight arms in T position;
Do full armswing to stretch on toes.

 

This video shows the movement -

Hold arms tightly by ears and straighten legs.

 

S1.4.5. STANDING ON A BOOK - Stand straight arms in T position;
Do full armswing to stretch jump.

This video shows the movement -

The 5th element is pressups.

S1.5.1. Press up position
holding the body very tight.

Fit'r kids Diving S1 W6

Squeeze the body very tight and hold for 20 seconds

 

 

S1.5.2. Pressups x 5 keeping the body position very tight.

This video shows you how to do it-

If you find pressups too difficult, you can do them from your knees-

But you should aim to do them very tightly and slowly -

 

S1.5.3. Press up position with feet up on sofa or 3rd stair
holding the body very tight.

Hold position for 20 seconds.

 

S1.5.4. Pressups x 5 with feet up on sofa or 3rd stair
keeping the body position very tight.

BUT...

If you find pressups too difficult, you can do them from your knees-

 

S1.5.5. Press up position walking feet up to high position on wall
holding the body very tight.

 

Hold position for 20 seconds.

 

 

Thats it for this lesson - keep practicising
but do contact support@fitrkids.co.uk if you have any problems.

KEEP IT FIT!

 

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