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At Home Training Planner: 7 to 9 Year Old's


Lesson 1: AGILITY


Section 1: Static Warm-ups

• Arms: Hold push-ups for 10 seconds - You will raise your body off the ground using your palms and the balls of your feet, keeping your feet, hips and head aligned.

• Legs: Hold squats position for 10 seconds - You will lower your body as far as you can, trying to touch the ground with your fingers.

• Abs: Hold dish position for 10 seconds - You will raise your shoulders and feet slightly off the ground. Try to keep your feet together and try not to bend your knees.

• Core: Hold beginner bridge w/ leg out for 10 seconds - You will raise your body off the ground with the palms of your hands and your feet, as if you were a table; and then extend one leg up with your toes pointed.


Assignment Overview

• Today you are going to work on AGILITY.

• Here are the three AGILITY 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. Keep your balance while you kick.


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

• 1,2,3 switch kick: Your partner will hold a target and call out the number 1, 2, or 3 and you must switch your feet the proper times and then kick the target with the leg that is closest to the target. Continue until you get ten reps in a row correct.

• In-in-out-out-kick-kick – You will practice agility by stepping over a line alternating feet, then stepping back over the line alternating feet and then kicking the target alternating feet.


Section 3: Passive stretches

• Hold figure four hamstring stretch for 10 seconds - Sit with both feet straight out in front. Cross one leg over the opposite knee. Raise hands above your head, then lean forward and try to touch your toes. If you cannot touch your toes go as far as you can and hold.

• Hold knee splits for 10 seconds - Sit on your hands and knees facing forward. Slowly slide your knees apart as far as they will go without feeling painful. Hold this position for 5-10 seconds. Then walk your elbows far forwards extending your hips towards the floor and hold. Then walk your elbows all the way back past the starting position pushing your hips past your knees and hold.

• Hold hip twist stretch for 10 seconds - Lay flat on your back with your hands extended out to the sides. Cross one leg over your body while keeping it straight. Keep your back in contact with the ground while making sure your shoulders are still flat on the floor as well.

• Hold wake up stretch for 10 seconds - Lay flat on your back with your hands in front of your body. Extend your arms as far above your head using your fingertips. At the same time, extend the tips of your toes in the opposite direction. The goal is to get a good stretch through your entire body.


Lesson 2: TECHNIQUE


Section 1: Active Warm-ups

• Arms: Intermediate push-ups for 10 reps - You will lift your body off the ground from your knees up, your using your palms, then lower your body back to the ground, but do not let your chest touch the ground in between reps.

• Legs: Squats touching the ground for 10 reps - You will lower your body as far as you can, trying to touch the ground with your fingers and then raise your body back up.

• Abs: Dish pulling knees in for 10 reps - You will pull your knees in towards your chest and then return to starting position, not letting your feet or shoulders touch the ground in between reps.

• Core: Bridge with kicks for 10 reps - You will kick from beginner bridge position, alternating legs. Try to keep your body parallel to the ground.


Assignment overview

• Today you are going to work on TECHNIQUE.

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

1. Keep your front hand up when you kick.

2. Bend your knee before and after you kick.

3. Use the proper part of your foot when you kick.


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

• Round kick ladder challenge: Holding onto a chair, you will pick up your leg and do 1 round kick. Next you will pick up your leg and do 2 rounds kicks without putting your foot down. Continue up to 10 on each leg.

• Better with every rep: You will roll the dice to see how many reps you will do and then kick the target with the focus on getting better with every rep.


Section 3: Active stretches

• Hold lower back sitting stretch for 10 seconds - Sit with both feet in front about double shoulder width apart, knees bent. Lean as far forwards as you can.

• Hold clock stretch 10 seconds - Lay flat on your stomach with your arm held palm down near your belt. Turn and lift your opposite shoulder so you are facing the opposite direction of the arm you are stretching. Hold for 10 seconds. Then raise the arm to shoulder level and hold. Then raise the arm slightly above shoulder level and hold.

• Forward lunges for 10 reps - Stand with your hands up. Step far forward, with the opposite leg drop your knee to the floor. Use your hips to drive your hips forward and stretch.

• Ankle rotations 10 reps - Sit with both feet in front. Cross one leg over the other. With one hand hold your ankle in place. With the other grab the instep or big toe and rotate your ankle in a large circular motion.


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