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Bullet Fitness Module For Children

JOINT MOBILIZATION. ( takes only 5 minutes)

Must be done before starting any workout. It helps to release stiff joints, improve blood circulation in and around the joints thus preparing it for exercise and is crucial in reducing the scope for injuries.

You can start from top to bottom or vice versa.
Training tip: Just remember neck > shoulders > elbows > wrists > spine > hip > knees > ankle.

Do 5- 10 counts of each movement. All movements must be slow and controlled.

NECK:

  • Neck twists - Look left > then look straight > then look right.
  • Side bends - Look straight > bend neck to left > back to centre > then bend right.
  • forward backward - look straight > look down > look up.
  • neck rotations - look left > look down > look right > look up >> clockwise & anti clockwise.


SHOULDERS:

  • Touch fingers to ur shoulders ( i.e. flex biceps) rotate shoulders clockwise > then anticlockwise.
  • Hold arms outstretched > Rotate both arms together( butterfly stroke swimming) > clockwise > anticlockwise.
  • You could also do swimming backstroke and freestyle movements for shoulders.

 

ELBOWS:

  • Hold arms outstretched > Touch palms to head and back.

 

WRISTS:

  • Rotate wrists clockwise > anticlockwise.

 

SPINE:

  • Hold arms straight out > twist left > then twist right. Note : Do not move your hips

 

HIPS:

  • Hands on your waist > push hips to left > push right.
  • Hands on waist > make circles with your hips > clockwise & anticlockwise.

 

KNEES:

  • Hands on your knees > Sit half way down and up.
  • Note: Do not do knee rotations - could result in injury if not properly supervised.

 

ANKLES:

  • Take support of wall or balance with holding one arm out > extend one leg out > ankle up > ankle down.
  • Take support of wall or balance with holding one arm out > extend one leg out > rotate ankle clockwise > anticlockwise.
  • Repeat with other leg.

2. BASIC WARMUP : 5 MINUTES ONLY.
Spot jogging / jumping jacks / side jumps / side jumps with hands / forward backward

3. STRETCHING : 5 - 10 minutes >
Legs to head > Hold each stretch for 5- 10 seconds

  • Quadriceps > take support or balance > pullone leg up behind your knee . hold ankle.
  • Hamstrings > Extend one leg forward > touch your toes > forward leg must be straight.
  • Hip and hamstring stretch > step forward 2 shoulder width distance > hold your knee > stretch.
  • Side stretch > feet wide apart . one hand on your waist > other arm straight up > bend sideways.
  • Upper back stretch > arms outstretched > clasp hands > extend arms forward as if hugging someone.
  • Triceps >hold bent arm overhead > pull towards your head with the other hand.
  • Biceps > arms outstretched sideways > thumbs pointing down > push arms backwards
  • Shoulders > clasp hands behind your back > push your chest out.

NOTE : THE ABOVE THREE SECTIONS ARE ESSENTIAL BEFORE STARTING ANY EXERCISE ROUTINE. STUDENTS CAN LEARN THEM IN A FEW DAYS IF A SYSTEMATIC ORDER IS MAINTAINED.

NOTE : KIDS OF THE AGE GROUP 5-8YRS HAVE A VERY SHORT ATTENTION SPAN.
It is essential to make the exercises fun, involving and challenging at the same time for kids.
The instructor has to vary the intensity to achieve specific results. ie - fat loss / fitness, etc.
I have divided the program below into different days. each day will have a different objective type of training instead of bodypart type training.
This kind of training creates variety for the kids and maintains their interest and enthusiasm.

YOU CAN CHANGE THE ORDER / EXERCISES TO CUSTOMIZE THE ROUTINE TO ADJUST TO EQUIPMENT & SPACE & INSTRUCTOR CONSTRAINTS.

6 DAYS PER WEEK CHILD WORKOUT PLAN.

Note : The instructor must conduct all workouts in a circuit format to maintain the fun factor and keep the kids involved.

DAY 1: STRETCH WORKOUT. Static stretches( long & short) > ballistic stretches > yoga postures.

DAY 2: STABILITY TRAINING - TUBE AND BALL TRAINING.

DAY 3: BASIC EXERCISES.

DAY 4: AEROBICS

DAY 5: MIXED EXERCISES AND GAMES.

DAY 6: REPEAT DAY 2 OR DAY 3.

TO ACHIEVE FAT LOSS WITH THE ABOVE PROGRAM ADD 20 MINUTES OF AEROBICS 3 TIMES PER WEEK WITH VARIOUS INTENSITIES OF THR ON DIFFERENT DAYS.

DAY 1: STRETCH WORKOUT.
( some stretches are from YOGA. However i've not mentioned the names )
Hold each of the stretch positions below for atleast 5-10 seconds.
Furthur stretches could be added or modified stretches can be done depending on the physical limitations of the students.

  1. Joint mobilization followed with basic warmup.
  2. Stretching.
  3. Static stretches.
  4. Yoga Suryanamaskar ( 10 times)
  5. Standing forward bend.
    Join feet > hands in the air > bend forward > touch ur toes > hold for 5-10
    seconds > back to start.
  6. Standing forward bend and twist.
    Spread feet 2 shoulder width apart > arms sideways as shown > bend forward &
    touch right hand to teft toe & back > then touch left hand to left toe.
  7. Front kicks > Stand with feet shoulder width apart > take right leg back > hold arms outstretched >swing back leg forward to touch palms > repeat with other leg.
  8. Side stretch >Take support > lift leg sideways and back > repeat with other leg.
  9. Back stretch > Take support > swing leg backwards and back > repeat with other leg.
  10. Toe touch > Sit on floor with legs straight > hands straight up > touch toes > back up with hands straight.
  11. Inner thigh stretch > Sit on floor with both legs straight > bend right knee inwards and pull knee back > Hands in the air > touch left foot with both hands > return to start and repeat with other leg.
  12. Hip stretch > Sit on floor with both legs straight > bend right knee over the left leg and pull right knee towards left shoulder > repeat with the other leg.
  13. Back extensions on the floor > Lie on floor in prone position with elbows bent at your sides > Lift torso up with support of palms till your elbows are straight > hold for a few seconds > back to start > repeat 5 times.
  14. Variation > Lie on floor in prone position with arms forward > raise right arm with left leg > hold for 5 seconds > back to start > repeat with left arm and right leg.
  15. Variation > The above stretch can also be done in a cat position > get on your knees and palms > raise right arm with left leg > hold for 5 seconds > back to start > repeat with left arm and right leg.

DAY 2: STABILITY AND TUBE TRAINING.

EQUIPMENT : EXERCISE TUBES( min res) , PHYSIO BALL(small).

NOTE: TO MAKE THE BELOW EXERCISES FUN AND INTERESTING, COMBINE DIFFERENT EXERCISES INTO A CIRCUIT. IT WILL ALSO HELP IMPROVE MENTAL ALERTNESS AND PRESENCE OF MIND APART FROM DOING WONDERS FOR FUNCTIONAL BALANCE AND
STABILITY.

  1. Physio ball balancing. ( torso stabilization)
    Place Physio ball in the corner of the wall so it doesnt slip > Kids must try
    balancing themselves on the ball > Lean onthe ball with palms shoulder width
    apart > keep the hips raised and hold for 10 seconds.
    NOTE: Instructor must closely supervise at all times.If there is no supporting wall then instructor must balance the ball to avoid slipping & injury..
  2. Physio ball pushups.
    Maintain same position as above > Try doing pushups.
  3. Physio ball raises. >Feet shoulder width apart > Hold the ball upfront > raise the ball over head > back to start.
  4. Physio ball side-bends. > Feet shoulder width apart > Hold the ball overhead > bend right > back to centre > bend left.
  5. Physio ball twists. > feet shoulder width apart > Hold ball in front > raise the ball upwards as you twist diagonally to the left > back to start > then lift to the right.
  6. Ball crunches. >Lie on the ball with hands behind the head > crunch up and down.
  7. Ball bridges. > prone position >Hands on the floor > ankles on the ball > use your body to bridge them all.
  8. Tube punches. > Coil tube to a Pole or pillar > with back to the pole grab the handles and punch forward > use alternate hands or both hands as a variation.
  9. Tube pulls. > Coil tube to a pole or a pillar > grab tube handles and take one/two steps back & stand facing the pole > pull with each arm or using both arms for variation.
  10. Tube side raises. > Stand on tube with feet shoulder width apart leaving equal distance of tube on each side > grab handles and lift sideways up > use single or double arm variations.
  11. Tube front raises. > Stand on tube with feet shoulder width apart leaving equal distance of tube on each side > grab handles and lift forward up > use single or double arm variations.


DAY 3: BASIC EXERCISES:

1. JOINT MOBILIZATION.
2. BASIC WARMUP.
3. BASIC STRETCHING.
4. EXERCISES.

  • Pushups on a bench of half pushups on floor.
    Tricep dips on a bench. Triceps Dips Use a step platform or sturdy chair to raise the body from the ground. Place hands out securely over the edge of the platform/chair as you lower your body. Maintain control and do not allow your upper arms to go lower than parallel the ground.
  • assisted chinups / just hang from the chinup bar and try to pull yourself up.
  • free squats.
  • squat and jump.
    Reach for the Ceiling
    Reach for the ceiling,
    Touch the floor,
    Stand up again
    Let us do some more.
  • Variation
    Touch your head, Touch your knee,
    Up to your shoulder, Like this you see
    Reach for the ceiling, Touch the floor,
    Do some more, do some more..
  • Step ups using aerobics steps. Keep the steps low.
  • Running on aerobics steps. Run up and down on the aerobic steps.
  • Hopping accross the steps. Hold hands on the hips > jump across the steps with both feet > turn and jump back.
  • Frog jumps : do frog jumps from one end of the room to the other > get up stand straight and hop your way back.
    Modified duck walks :Use a plastic stick approx 3ft long. Have the instructor hold the stick at a comfortable height about waist high. Ask children to line up one side and find a way to under the stick without bumping it. Each time through, lower the stick a bit. Children will have a find a way to get low and go under. Eventually they will have to crawl forward on their stomachs to dip underneath the pole. For a variation of the exercise have each child decide how low they want to go. This is a great exercise game to get kids to line up or dismiss them at the end of the day. .


DAY 4 : AEROBICS
Use 3-5 simple aerobics steps to create a block.
: step touch, double step touch, V step, ham curls, grapevine, jabs.
start wirh joint mobilization > end with a cooldown followed by some basic stretches.


DAY 5: MIXED WORKOUT.

Twelve exercises .

  • Jumping Jacks (side , fwd & backward)
  • Bunny hops
  • Knee Lifts
  • Side Stretches
  • Jogs in Place
  • Jabs and Punches
  • Kicks to the front
  • kicks to the sides
  • Jump ropes
  • Muscle Poses
  • Scissors ( abs on the floor)
  • floor ab crunches.

DAY 6: REPEAT DAY 2 OR 3.


It is essential to start with a five to ten minute warm-up.
General calisthenics work well for this purpose.
Other great overall body activities include jumping jacks, skipping, and jump roping, and running in place or a small area.
An easy run at a slow pace or 50% of a student’s THR is for a warm up is generally recommended.

SUPPLEMENTARY EXERCISES THAT CAN BE USED FOR VARIETY..

  1. Arm Circles : Do forward, backward circles with arms and vary the size and length of the circles.
  2. Burpee : Start in a standing position with feet close together, squat, and put the palms outside and slightly forward of your feet. With weight supported by your hands, thrust feet backward so that you are in the "up position" for a standard pushup. Do a pushup and return to the up position. Immediately after the pushup, pull feet up to your hands in one movement, and stand up to the original position.

    These are just a starting point for your upper body relay exercises. Be sure to vary push and pull muscles when doing a circuit station with upper body stations.

    Leg Exercises for Circuit Training Students need to develop their quadriceps, hamstrings, gastronemus, and calves. The exercises below show how instructors can add leg exercises to their circuit training program. These leg exercises are all compound muscle exercises and any variation of them would be an excellent addition to your lower body circuit-training program.
  1. Jumping Jacks or Jill’s Stand at attention. Jump slightly while moving legs more than shoulder-width apart, swinging arms overhead, and clapping palms together. Jump slightly while swinging arms sideward and downward, returning to position of attention. Repeat and use a moderate cadence. Variation: While jumping, move legs forward and backward instead of to sides
  2. Cross-Country Skier : Assume a position of attention. Jump slightly in the air and move to the left foot forward and thru right root backward landing with both knees slightly bent. At the same time, move there, right arms upward and forward to should height and the left arms back as far as possible. Jumping slightly into the air and move the right foot forward and left foot backward. At the same time move the left arm upward and forward to the shoulder height and the right arm back as far as possible.
  3. Flutter Kicks:( like doing cycling in the air for abs) Lie on your back with hands beneath the buttocks the head raised and knees bent. Alternate raised and lowered legs, keeping that knees slightly bent and the feet elevated six to sixteen inches above the floor. To do a flutter kick to cadence, do one repetition per count. Use a moderate cadence.
  4. Swimmer: ( back extensions on the floor) Lie prone on the floor with the feet together and with the arms together and extended forward in front of the body. Keep the arms and legs straight that at all times during this exercise. Move the right arms and left leg up. Return to the staring position. Move the left arms and right leg up. Return to the starting position. Continue in an alternating manner.
  5. Jump-Turns : Jump and turn in the air so that you are facing the opposite direction. Repeat four times on the left and then turn and do four jumps on the left.
  6. X-Jumps: Place your hands on your hips feet wide apart. Jump and cross your feet right over left; jump and cross your feet left over right.
  7. Jumping Rope : Use a variety of jump rope jumping with two-foot landings, one-foot landing, arm crossovers, and side-to-side jumping.
  8. Lateral Hop : Hop over low cones or boxes in a specific area. Cones can be placed in a lateral or zig zag position.
  9. Step to it : Step up on an aerobic box with one foot, both feet and in a vertical and horizontal direction. You can also vary the motion by tapping with your various feet and slowly stepping front and backward on the step. Advanced learners can take both feet and hop up and down the step.
  10. Mule Kick : Stand with feet shoulder-width apart. Jump up repeatedly while kicking heels toward buttocks. Repeat and Use a moderate cadence.


Lower body training is not only important for teaching specific sports but also for everyday living.

 

Core Circuit Training essentials.
It is essential with circuit training that your train the core hard and strong. Kids that develop strong backs will have less back pain and hip problems as adults. A little minor uncomforting work of doing abdominal and back work is worth a future of a strong and healthy lifestyle.
Core exercises are great for the back, abdominals, and the obliques.

  1. Knee tucks : Sit in the long-sit position. Lean back slightly and pretend to climb a rope overhand. This is a great exercise for the abdominals and the upper back.
  2. Curl-ups(crunches) : Elbows are next to body and chest. Keep feet flat on floor. Curl up and move elbows to knees. This is another great exercise for the upper abdominals.
  3. Supine Bicycle : Assume a supine position with the hips and knees flexed. Place the palms directly on top of the head with the fingers interlaced. Bring the left knee upward while curling the trunk upward, and touch the right elbow to the left knee. Repeat with the other side of the body. Do it with a slow cadence. This exercise works both the oblique and the lower abdominals.
  4. Prone Stabilizer : Start on your stomach and raise yourself into a modified push up position with all your weight balanced on your forearms and toes. Keep your back as straight as possible. Slowly raise your left leg until it lines up with your back. Hold this position for four seconds then lower the left leg and repeat for four seconds with the right leg.
  5. Mule Kick ( leg lifts) : Start on your hands and knees. Maintain a 90-degree angle of your left knee. Lift up your left leg until the thigh is parallel with your upper body. Hold for four seconds and then lower. Repeat the same motion, but this time continues it by forcing the knee and thigh as far to the left as possible. Hold for four seconds. Now move your right leg, repeating the sequence alternating the left and right legs upward, and out.
  6. Side Stabilizer : Lie on your right side with your right elbow under your shoulder. The left foot is resting on the right foot. Press down with your forearm and foot until your lift your body off the ground. Keep your body as straight as possible, and do not allow your hips to sag. Hold for thirty seconds and repeat on the left side.

Circuits allow excess energy to be used but and allow students to focus on specific skills. Practicing these skills can even show strengths and weaknesses for specific sports interests or talents. The love of sports early can translate into physical education participation.