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CHILDREN 'MASTER' 10 PHYSICAL ACTIVITY AND SPORT SKILLS FOR LIFE-LONG HEALTH
CHILDREN RECEIVE REWARDS WHEN THEY 'MASTER' A SKILL
WHEN A CHILD 'MASTERS' ALL 10 SKILLS,
THEY BECOME A PHIT AMERICA 'GRAND MASTER'
MASTER'S AWARDS
10 INDIVDUALIZED WRISTBANDS
GRAND MASTER'S AWARD
WARM UP EXERCISES
'MASTER' ACHIEVEMENT LEVELS FOR 10 PHIT STATION SPORT & FITNESS SKILLS
WARM UP EXERCISES
-
ARM CIRCLES:
G 1-3: 20 SECONDS EACH SIDE
G 4-5: XX SECONDS EACH SIDE -
TWISTS:
G 1-2: 20 SECONDS EACH SIDE
G 4-5: XX SECONDS EACH SIDE
KNEES UP - 10 ON EACH SIDE -
4. ANKLE CIRCLES - 10 ON EACH SIDE
-
5. PRISONER SQUAT - 10 SQUATS IN 25 SECONDS -
6. HAMSTRING CURLS - 5 ON EACH SIDE IN 20 SECONDS -
7. LATERAL LUNGES - 5 ON EACH SIDE
AEROBIC EXERCISES
1. SPLIT LUNGE JUMPS - 10
2. JUMP ROPES (INVISIBLE) - 20
3. REACH DOWN AND HIGH - UP AND DOWN 10 TIMES EACH
4. SLAMS - UP AND DOWN 10 TIMES
5. HIGH KNEES - 10 ON EACH SIDE
6. THRUSTERS - 10 UP AND DOWN
7. TUCK JUMPS - JUMP UP 10 TIMES
8. JUMPING JACKS - 10
9. KNEELING - 5 KNEEL AND UP'S
10. MOUNTAIN CLIMBERS - 10 REPETITIONS
STRENGTH EXERCISES
1. STANDING OBLIQUE CRUNCH - 10 RIGHT ; 10 LEFT
2. SQUAT JUMPS - 10 IN A ROW
3. PLANK WALKOUTS - 5
4. SIDE PLANK - 20 SECONDS EACH SIDE
5. PUSH UPS - 10
6. SPIDER WALKS - 10 EACH SIDE
7. BICYCLES - 20 CYCLES
8. PLANK HOLD - 20 SECONDS
RUNNING & WALKING
RUN 1 MILE IN:
-
1-2: XX MINUTES
3-5: xx MINUTES
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HAND-EYE COORDINATION
- HIT 5 MOVING BALLS IN A ROW IN THE SWEET SPOT WITH THE FOREHAND
- HIT 5 MOVING BALLS IN A ROW IN THE SWEET SPOT WITH THE BACKHAND
BASIC SKILLS
- HIT 5 VOLLEYS IN A ROW WITH A COACH (USING BOTH FOREHANDS & BACKHANDS)
- HIT 5 GROUNDSTROKES (BOUNCE & HIT) WITH A COACH (USING BOTH FOREHAND & BACKHAND)
- KNOW PICKLEBALL SCORING SYSTEM
BASIC SKILLS
- HIT 5 VOLLEYS IN A ROW WITH A COACH (USING BOTH FOREHAND & BACKHAND)
- HIT 5 GROUNDSTROKES IN A ROW (BOUNCE & HIT) WITH A COACH (USING BOTH FOREHAND & BACKHAND)
- KNOW THE TENNIS SCORING SYSTEM
BASIC SKILLS
- HIT 5 CHIPS INTO A TARGET (OUT OF 8 CHANCES) FROM XX FEET
- HIT 5 PUTTS INTO A TARGET (OUT OF 8 CHANCES) FROM XX FEET
- KNOW THE SCORING SYSTEM FOR GOLF ON ANY HOLE
- KNOW THE CLUBS - DRIVER, FAIRWAY WOOD, RESCUE, IRON, WEDGE, PUTTER
BASIC SKILLS
- SUCCESSFULLY KICK INTO A TARGET X OF X TIMES
- STOP ROLLING BALL AND PASS BACK TO THE COACH 5 TIMES
- DRIBBLE X TIMES THROUGH 5 COACHS
- 5 HAND TOSSES TO A COACH IN A ROW - NO BOUNCE
COOL DOWN EXERCISES
1. LATERAL LUNGES - 5 EACH SIDE
2. QUAD STRETCH - 15 SECONDS EACH SIDE
3. HAMSTRING STRETCH - 15 SECONDS EACH SIDE
4. ARM SWINGS - 20 SECONDS
5. QUAD GRAB - 10 EACH SIDE
6. SIDE BENDS - 15 SECONDS OR 3 EACH SIDE
7. WIDE LEG SIDE BENDS - 5 EACH SIDE
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