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At Home Training Planner: 5 - 6 Year Old's


Lesson 1: FOCUS


Section 1: Static Warm-ups

• Arms: Hold intermediate push-ups for 10 seconds - Raise your body off the ground with your palms, while keeping your knees, hips and head aligned. Make sure your toes remain pointed towards the ceiling.

• Legs: Hold squats position for 10 seconds - Lower your body into a deep squat position while your arms remain extended in front of you.

• Abs: Hold beginner dish for 10 seconds - Raise your shoulders off the ground. Try to keep your feet together and try not to bend your knees.

• Core: Hold beginner bridge for 10 seconds - Raise your body off the ground with the palms of your hands and your feet, as if you were a table.


Assignment Overview

• Today you are going to work on FOCUS.

• Here are the three FOCUS tips that I want you to practice today:

1. Keep your hands up when you kick.

2. Bend your knee before and after you kick.

3. Watch where you are kicking.


Section 2: Skill-building drill (Do three sets)

• Math kicks: You will solve a simple math problem given to you on a flash card and then do front kicks equal to the sum of the math problem. Continue until you solve five problems in a row.

• Ninja kicks: Mark a small box with tape to stand in. Do ten kicks while keeping your feet in the box while blindfolded.


Section 3: Passive stretches

• Hold bow and arrow stretch for 10 seconds - Cross one arm across your body. Use the opposite arm to hold it to your chest locking arms at the elbows or slightly higher.

• Hold back-bend for 10 seconds - Stand with feet wide apart. Place hands on your hips. Keeping your head up, bend as far back as you can without falling over.

• Hold front leans for 10 seconds - Stand with feet together. Exhale out as you slowly lean forward. Do not reach for your toes, simple let your body hang while stretching your Back, Hamstrings and Calves.

• Hold middle splits for 10 seconds - From a standing position place hands on the floor. Slowly slide your feet out to the sides. Stop when your knees start to bend.


Lesson 2: TEAMWORK


Section 1: Active Warm-ups

• Arms: Shoulder taps for 10 reps - You will tap your left shoulder with your right hand and then tap your right shoulder with your left hand.

• Legs: Beginner squats for 10 reps - You will lower your body into a deep squat position while your arms remain extended in front of you and then raise your body back up.

• Abs: Sit ups for 10 reps - You will raise your shoulders off the ground and then lower them back to the ground.

• Core: Bridge with side taps for 10 reps - Tap the side of your leg with your hand, alternating arms.


Assignment Overview

• Today you are going to work on TEAMWORK.

• Here are the three TEAMWORK tips that I want you to practice today:

1. Be loud when you lead your partner.

2. Go through the commands quickly.

3. Lead by great example.


Section 2: Skill-building drill (Do three sets)

• Be the coach: You will build your TEAMWORK skills by coaching your partner through an exercise of your choice. When you lead, follow these steps: 1.) Say the name of the exercise; 2.) Say how many reps you will do; and 3.) Lead by counting out each rep. Switch partners.

• Lumber jacks – You will practice teamwork by kicking targets back and forth with your partner 10 times each leg.


Section 3: Active stretches

• Arm circles backwards and forwards for 10 reps each - Swing your arms in large circles to the front and then to the back.

• Ski’s for 10 reps each - Stand with feet together. Place your hands on your knees. While keeping your knees together, move them in a large circular clockwise motion, then switch directions.

• Side lunges for 10 reps - Stand with feet together. Step out to the side with one foot. Bend your knee while keeping your hands on the floor. Alternate sides.

• Cross over toe touches for 10 reps - From a standing position cross one leg over the other, keeping feet close together. Place one hand over the other and lean forward to touch your toes. Alternate sides.


Thank you SKILLZ Worldwide and fellow SKILLZ School, On the Mat Martial Arts for this incredible content!